Menopause is a time of change when women need extra support and nurturing. Yoga can provide this support and can help to alleviate symptoms of menopause such as mood swings, depression, anxiety and hot flashes. According to Yoga.com, yoga may help to balance the endocrine system. Speak to your physician or gynecologist before starting a yoga program for menopause.
Standing Forward Bend
According to "Yoga Journal," standing forward bend calms the mind and helps relieve symptoms of menopause. To practice standing forward bend, stand up straight with a long, straight spine. Hinge forward at the waist and let your torso drop towards the floor one vertebra at a time. Let your arms dangle toward the floor. Soften the muscles of the neck and face. If your fingers do not touch the feet or the floor easily, use a yoga block or stacked books as a hand rest. To come out of the pose, roll the spine up one vertebra at a time until you have come back to standing.
Wide-Angle Seated Forward Bend
Another calming pose, wide-angle seated forward bend stretches the muscles of the hips, groin and lower back. If you have rounding in the spine or a stiff back, sit on a folded towel or blanket before coming into the pose. Spread your legs wide, but still comfortably. Hold on to the back of your thighs and straighten your spine. Tilt yoru pelvis forward and lower your torso towards the floor, stretching your arms out in front of you. To modify the pose, place folded blankets, pillows, or yoga bolsters under your chest and head to support you.
Legs-Up-the-Wall Pose
Legs-up-the-wall pose is a good way to deeply relax and nurture tired legs after a long day. "Yoga Journal" recommends the pose for menopause, menstrual cramps and leg cramps. To practice this pose, you will need an unobstructed wall space and a pillow. Place the pillow lengthwise along the base of the wall. Lie down on your back with your buttocks on the pillow and your legs extended up the wall, soles of your feet pointing toward the ceiling. Lie here for at least one minute or more. If your feet start to tingle, bring your soles together and bend your knees out to the side. Move your feet toward your body to encourage blood flow. To come out of the pose, bring your knees into your chest and roll onto your right side.
Corpse Pose
Corpse pose should be the last pose performed in any yoga sequence. It is a way for the body to relax and recharge, and mimics a restful state of sleep. To practice corpse pose, lie down flat on your back with your legs slightly apart. Let your feet fall open to the sides and bring your arms down by your side, palms facing upward. You may want to cover yourself with blankets or use a scented eye pillow for relaxation. Close your eyes and turn your attention to deep, abdominal breathing. If you experience back pain, bend your knees and place your feet flat on the floor.
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