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.
Yoga Postures
Use our Easing into Menopause sequence as a general practice and adding or emphasizing from the followingl therapudic lists of poses:
Insomnia
Anxiety
Depression
Fatigue
Pranayama
With symptoms of heat (hot flashes, night sweats, strong thirst, dryness), practice Sit Cari and Shitali Pranayamas. For mood swings, irritation, or anxiety practice Dirga and Nadi Sodhana pranayamas.
Meditation
Meditation reduces stress, calms the mind and harmonizes the endocrine system. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, Third Eye Meditation or Heart Chakra Meditation.
Articles
Yoga for Menopause
Yoga Eases Menopause Symptoms
Ayurveda and Menopause
The Graceful Change
Books and Videos
Yoga: the Path to Holistic Health
Yoga as Medicine
The Woman’s Book of Yoga and Health
Yoga and the Wisdom of Menopause
Yoga Therapy
Every Woman’s Yoga
Web Resources
WebMD Menopause Health Center
MayoClinic Menopause Guide
Yoga is not a substitute for conventional western medication; please consult your medical professional before starting a yoga practice.
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