Yoga For Menopause

Yoga is ideal for woman of all ages and stages. It is particularly beneficial for menopausal women as it lowers the effects of hormonal fluctuations during menopause by bringing about a balance in the endocrine system and minimizing the brunt of bothersome symptoms.

The following 5 yoga poses are highly recommended for menopausal women for improving sleep, increasing energy levels, lowering blood pressure and balancing hormones. These poses could be done separately or together sequentially.

Supta Baddha Konasana Pose

Also known as the Goddess Pose, it helps in mending issues and re-connecting one to the deity underneath the fiend which menopause tends to make us feel sometimes. This pose facilitates deep nourishment as blood flow is steered towards the pelvic region thus freeing the reproductive organs of the tension and stiffness which hamper balancing hormonal activity. The Goodness pose is ideal for calming mind-body, moodiness, depression and eliciting sweet slumber.

• A single long narrow pillow or duo coverlets folded lengthways are all that are need for supporting the upper body.
• Start with being seated at the end of the longish pillow or coverlets, placing back till the trunk and head are propped. The coverlet end spun underneath a cushion could be used in case the chin is in mid-air for lengthening the backside of neck and supporting the head.
• Pulling the heels of both legs inwards to the pubic bone with feet bases making contact with one another and knees to be released towards the floor.
• The palms could be left unclenched or one hand could be placed on the stomach and the other to the heart for connecting the duo centres of feeling.
• Now just melting into the bolster and clearing out your mind. In case there is tightening in the shoulder or groin region then placing a coverlet or slab underneath them for support or wrapping a band around one’s feet and lower back for securing the pose.
• Resting for as much time as possible though fifteen minutes would suffice.

Backed Child’s Pose

An ideal pose when under emotional turmoil, lowering blood pressure and increasing empathy.

• Start off by being seated on the heels and knees on the ground around hip width distance away from one another and the big toes making contact.
• Placing a narrow long cushion or duo folded coverlets in-front of the hip region and leaning forwards till complete support of one’s upper body is attained.
• Now turning head to one side, permit sinking yourself into the longish pillow, softening the abdomen, relaxing and letting go. Hugging the pillow for receiving its support.
• Changing the direction of one’s head for preventing neck stiffening. Staying in this pose for ten minutes and letting all tensions disseminate.

Adho Mukha Svanasana

It is also known as the supported downwards dog-facing Pose. As the head placement is beneath the heart, it enhances blood supply to the brain that aids in counteracting memory deficits due to hormonal variations. Moreover this pose eases hot flashes, lifting-toning-strengthening pelvic floor muscles and reproductive organs. It aids in preventing bone-thinning in the torso as it strengthens it due to the resultant weight bearing.

• Coming to the floor on ‘all fours’ and placing knees aligned with hip region and hands placement at shoulder width distance on the right and left sides of the longish pillow.
• Positioning feet hip-width apart and then curling toes underneath.
• During exhalations, pressing hands and lifting one ‘sit bones’ towards the roof till the body forms an upturned ‘V’ or alike a feline stretching.
• During the descent, separating the knees and coming back to ‘Backed Child Pose’.

Setu Bandha Sarvangasana

• With several ways of doing this pose, the easiest is supporting the pelvic region on a slab.
• The comfy version is stacking coverlets or longish pillows that form a ‘T’, the pillow placed horizontally on the base and the perpendicular one being on-top.
• Placing hips at the point where the pillows form a ‘T’.
• Now sliding down till one’s head and shoulder region slip away from the pillow and trunk and hip region are yet on it.
• Keeping feet hip-width apart on the horizontally placed pillow and softening the internal groins.

Viparita Karani

It is ideal for body rejuvenation, boosting adrenal supply, helping allay edema, spider veins, calming hormonal fluctuations as it pools blood supply to the pelvic organs.

• Finding a wall and placing an elongated pillow or duo coverlets a few inches from the partition.
• Being seated on the pillow and hip against the partition. Begin swivelling around with legs propped on the partition, pelvic region on the pillow and trunk is on the ground.
• Ensuring the base of the pelvic region is levelled and femur tops are sinking inside the hip- sockets.
• One of the hands could be placed on the abdomen while the other on the heart or arms left unclasped.

Popularity: 4% [?]