Menopause

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
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.

Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.

Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.

Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.

Uttanasana (Standing Forward Bend)
Uttanasana will wake up your hamstrings and soothe your mind.


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.