Yoga has many benefits during menopause. It provides a gentle physical practice that will ease anxiety and irritability and support hormone balance. Be sure to adapt your practice as your needs change. Strenuous practice can aggravate symptoms, while supported and restorative poses allow space for relaxation and decreasing anxiety. Vigorous practice increases heat in the body and can intensify hot flashes.
Standing Poses
Standing postures such as warrior pose actively exert pent-up energy without creating excessive heat in the body. Practice warrior pose by standing with the legs spread wide, with your right foot pointed toward the short-end of your mat, left foot turned toward it at a 45-degree angle. Press the feet down into the floor, lift through the spine, and extend the arms out at shoulder height. As you exhale, bend the right knee, lowering into a lunge, making sure your knee does not go past your toes. Hold the pose for five slow breaths and return to standing on an inhale.
Forward Bends
Forward bends such as the seated forward bend encourage relaxation. Begin in a seated position with the legs extended in front of you. Use a strap looped around the arches of your feet if you cannot reach your feet with your hands. Gently hold the feet or strap as you extend your spine up and out from the hips on an inhale. As you exhale, keep the head gently extended from the spine and press your belly toward your legs, not worrying about the head reaching the knees. Press the hips behind you as you reach through the heels and the spine. Hold for five breaths and roll your spine to an upright position.
Inversions
Inverted poses such as the headstand, shoulderstand and plow pose support hormone balance. Inversions should be learned with the assistance of an experienced yoga teacher. Cautions for the neck and blood pressure must be observed.
Prone Poses
Prone poses such as downward dog clear fogginess and increase alertness. Begin on the hands and knees and press the hips up into the air. Relax the neck and shoulders, scoop the belly toward the back, reach the hips toward the sky and allow the heels to float toward the floor. Press into the balls of the feet and through the fingers. Hold for five breaths and return the knees to the floor.
Restorative Poses
Legs up the wall pose encourages relaxation and relieves swelling in the legs. Lie on your back with your legs extended up the wall. Press your shoulders down away from your ears and relax the muscles of your face. Arms are slightly away from the body with the palms turned up. Use an eye pillow to increase your ability to turn inward. Remain for five to 10 minutes. Come out of the pose by bending your knees, rolling to your side and slowly coming to a seated position.
Breath Work
Cooling breaths help with hot flashes and agitation. Moon piercing is practiced by closing the right nostril and breathing in and out slowly 26 times through the left nostril.
About this Author
Lisa Vratny-Smith, MSW, is a social worker, behavior consultant, and yoga instructor. She has worked with children and families for more than 20 years, providing expertise in child development and behavior management. Vratny-Smith writes the Mama Drama column for “Mile High Mamas” and the Laughing Yoga Mama blog.
