Placating Exercises for allaying Signs of Menopause

The following yoga moves would be helpful in relaxing the body and might even help in evading hot flashes which is one of the most niggling signs of menopause.

Menstrual changes, sex problems like dryness in vagina and altered libido are other signs of menopause.

Bridge Move

• Lying down flat on the mat, bending knees, feet flattened and placement at a distance hip width away and near the buttocks.
• Arms to be placed by the sides, relaxing and focussing on inhalation and exhalation.
• While allowing the body to descend into the carpet, feeling the back lengthening and releasing.
• Firming the buttock and drawing the coccyx (tailbone) towards the heel area for shielding the lower back.
• The feet are to be pressed on to the carpet and gradually raising the spine upwards as one inhales and raising the pelvis as elevated as doable.
• Holding the pose for a couple of breaths or more.
• Now, exhaling and gradually rolling back downwards.

Down-faced Feline Move

• Kneeling down with both hands and feet to brace the mat.
• Knees must be placed beneath the hip bones. Hands placed with fingers outstretched at a distance of one hand ahead of the shoulders.
• During exhalation, lifting the buttocks in the direction of the roof and press onto the mat using the hands. One need not worry in case heels are not reaching the mat.
• Letting the head dangle in-between the arms. Breathing in a smooth and innate manner for several times.
• Releasing the body back downwards till one is back to the initial pose of being on both hands and feet.
• Sitting back on the heels when one lowers the upper body and head to the mat.
• Resting in this posture for a number of breaths.

Therapeutic Breathing

• Being seated in comfortable pose, keep shoulders down, doing deep nose inhalations reaching the innermost area of the lung area and observe how the abdomen moves outwards.
• Exhaling wholly prior to the subsequent deep inhalation and repeating ten times.

Up-faced Cad

• Lying with face looking downwards, feet placed at a distance hip width away and top portion of both feet to press against the carpet.
• Placing hands and outstretching fingers on both sides of the trunk and place elbows near the body.
• Now the coccyx has to be drawn towards the heels for shielding lower portion of back.
• Inhaling and raising upper body and hips away from the mat and straighten arms.
• Now draw shoulders downward and backward. Looking ahead, keep neck longish and tension-free.
• Pressing downward using hands as one keeps the body raised off the mat and breathing.
• During exhalation, lowering the body to the ground, placing arms by the sides and turning head to the left for some breaths and then doing the same on the other side as well.

These yoga moves when done on a regular basis would definitely help in ably tackling bothersome signs of menopause.

Popularity: 3% [?]