Yoga for Menopause
Menopause is the natural cessation of menses that occurs in a
woman’s late forties or early fifties. Menopause usually begins
slowly with irregular periods and occasional hot flashes, and once
the menses have completely stopped it may take several years for
the body to readjust and rebalance due to the change in hormones
and body chemistry. This adjustment comes easily for some women
and is very difficult and frustrating for others. There are
several factors that effect this transition including stress,
diet, attitude and lifestyle.
The main discomforts of menopause are hot flashes, fatigue, mood
swings, depression, anxiety, insomnia and decreased libido. These
are all symptoms of the body adjusting to the fluctuations of
hormones and changes in the endocrine system due to the natural
decrease in functioning of the ovaries.
Yoga’s ability to reduce stress, promote a healthy lifestyle,
create a positive attitude and regulate and balance the endocrine
and hormonal systems make it an excellent therapy to soften the
transition into menopause.
In general, a gentle, slow paced yoga practice that emphasizes
floor poses is recommended. Inversions nurture the cooling yin
aspect of the body and regulate the endocrine system. Low back
bending poses such as bridge, cobra and bow tonify the kidneys,
nourish the adrenal glands and alleviate fatigue. Side bends and
poses that stretch the insides of the legs regulate the liver’s
soothing and stabilizing influence on the emotions. Chest opening
poses such as fish and standing yoga mudra calm the mind and
reduce anxiety. Shitali and Sit Cari pranayamas can be used to
clear heat from the body.
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