Anxiety and stress are common symptoms during menopause. In fact, anxiety is at the top of the list for causes that trigger hot flashes. Researchers at Massachusetts Medical School published a study in the September 2006 "Menopause" reporting that women with lower coping abilities have more anxiety and hot flashes. Women practiced relaxation techniques, such as yoga, daily for 11 weeks. The results showed an improvement in the quality of their lives and reduced the incidences of anxiety.
In the magazine, "Yoga Journal," instructor, Patricia Walden recommends forward bends, such as uttanasana or the standing forward bend to reduce anxiety in menopause.
Step 1
Roll out the yoga mat or large towel on the floor with space to practice yoga. Be sure to wear comfortable clothes that do no bind but allow easy movement.
Step 2
Stand up straight on the mat with feet together and hands above your head. Inhale deeply.
Step 3
Exhale, bringing your hands down to your sides and bend forward from the hip joints, not the waist. As you bend, lengthen your front torso, stretching down.
Step 4
Keep your knees straight, if possible, as you bend forward and let your fingertips or palms reach the floor. If this is not possible, cross your forearms and hold your elbows. Center your weight directly over your feet.
Step 5
As you inhale, stretch the torso and as you exhale let your body release a little more into the forward bend. Let your head hang loosely between your shoulder blades. Stay in this pose for 30 seconds to one minute. Continue to inhale and exhale. Try to relax.
Step 6
Return to the beginning of the pose by inhaling and raising your torso to an upright position, with your hands brought to the hips. Repeat two times.
Tips and Warnings
- This pose can be included as part of a daily exercise routine. Benefits will increase when regularly practiced. When feeling anxiety, this pose can be practiced for relaxation.
- Be sure to go slowly and stretch only a little at a time.
Things You'll Need
- Yoga mat or large towel
- Comfortable clothes
