 Yoga.com Staff
6/25/2002The Eastern traditions view menopause as a time of greater wisdom and deeper insight. It's a natural life transition, one to be embraced and celebrated. And yet, in Western culture, women often enter menopause feeling profoundly uncomfortable.
Women who practice yoga have a different, more positive experience. Not only do hatha yoga postures and breathing practices balance the endocrine system, they also serve to stabilize mood and adjust attitude, as well.
Other women, having discovered this, are now able to enjoy their new freedom, power, and energy. Now, it's your turn to discover the benefits of yoga at midlife.
During menopause, many experienced practitioners discover they are more open to exploring the spiritual aspects of yoga. They feel a deep pleasure in the peace and feeling of unity with the universe that they glimpse during their practice. Yoga Postures to Relieve Hot Flashes, Night Sweats and Other Symptoms
For centuries the classic inverted postures such as Headstand and Shoulderstand, as well as various relaxing forward bends and restorative postures, have been valued for their cooling and calming effects.
Regular yoga practice, as well as other regular exercise such as bicyling or walking, can help alleviate these symptoms. In particular, yoga's inverted poses, such as Handstand, Headstand, Downward-Facing Dog Pose, Shoulderstand, Supported Legs-Up-the Wall Pose which position the body completely or halfway upside down, reduce the incidence and intensity of hot flashes and night sweats. Yoga for Easing Mood Swings and Depression
Joint mobility increases rapidly with the focused attention and gentle stretching of yoga postures. Yoga postures, yoga breathing, and quiet, focused meditation tone and soothe the sympathetic nervous system. Regular practice alleviates anxiety. Menopause Practice Guide
The following is a sample sequence of poses to stimulate the ovaries and pituitary gland to produce more hormones. This series has a claming, soothing, quieting effect on the nervous system and, if practiced regularly, helps ease menopausal symptoms. These postures provide a good foundation on which to build a yoga practice that will help maintain a woman's well-being during her menopausal years and beyond.
- Standing Forward Bend with your bottom against a wall
- Dog Pose, hanging from a strap if available or with the head supported
- Supported Lying Down Bound-Angle Pose
- Supported Legs-Up-the-Wall Pose
- Supported Bridge pose, lying back on bolsters or blankets
- Supported Child's Pose
- Lying Down Bent-Knee Twist
- Supported Deep Relaxation Pose
Experienced students can practice Headstand (either with the head on the floor or practiced between two chairs), and Shoulderstand, after the Standing Forward Bend and Downward Facing Dog Pose.
More flexible students (those who can bend forward in seated forward bend without strain) can vary their practice with supported seated forward bends before Deep Relaxation Pose.
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