Women experience a different hormonal balance during menopause, the phase of life after menstruation has stopped, according to Patricia Walden, author of "The Woman's Book of Yoga and Health." Common physical changes associated with this phase include insomnia, forgetfulness, brain-fog and decreased libido. Yogis have used many classical yoga poses for centuries to ease these symptoms, notes Walden. Consult with your doctor to make the best exercise choices for your symptoms.
Prasarita Padottanasana
Set up for this standing forward bend by placing several yoga blocks in a stack at the edge of your mat. Step into a wide straddle position, and hinge forward at your hips to place the top of your head on the blocks. Use the blocks as a support for the weight of your head. If necessary, reposition them to make yourself comfortable. Close your eyes and breathe easily in this pose for about five minutes to help clear brain fogginess.
Adho Mukha Svanasana
Set up for Downward-Facing Dog pose by kneeling on all fours on your mat, with your shoulders dropped away from your ears. Extend your legs, allowing your hips to rise up toward the sky. Shift your hips back as far as possible. Lengthen your arms, legs and spine. Take three to five breaths in this position before returning to your hands and knees. This position can help improve the mental fogginess that often accompanies menopause.
Setu Bandha Sarvangasana
This pose can help ease symptoms of depression that sometimes accompany menopause, according to the Yoga Journal website. (source1, page 4, last paragraph) Lie on a mat with your feet flat and knees bent. Place a bolster or towel roll under your hips, just above your tailbone. Play around with the height to find what feels the most comfortable to you. Turn your palms up and close your eyes. Breathe comfortably in this supported bridge position, allowing your belly and chest to expand and relax. Stay here for about 5 minutes, before removing the bolster.
Viparita Karani
Lie on a mat next to an empty wall, and extend your legs up the wall. Reach your arms out wide on your mat to create a comfortable anchor for this position. Turn your palms up and close your eyes. If your legs or hips are tight, slide your hips a few inches away from the wall to make this position less intense. If you are flexible, you can press your buttocks against the wall for maximum stretch. Breathe in this position for 5 to 30 minutes. Napping with your legs up the wall can be quite refreshing, notes Walden.
References
- "The Woman's Book of Yoga and Health: A Lifelong Guide to Wellness"; Patricia Walden and Linda Sparrowe; 2002
- Yoga Journal: The Graceful Change
