An analysis in the May-June 2009 issue of "Menopause" found that studies of yoga's effect on menopause symptoms have mixed results. Yoga may not be any better for menopausal women than walking or other types of exercise. Bikram yoga, in particular, may not be the best option for menopausal women, since its hot environment may aggravate hot flashes. However, certain yoga poses do work well for some women, and results are highly individual.
Menopause Symptoms
Menopause technically doesn't begin until one year after your last menstrual period, but symptoms can appear before that date. Irregular periods, vaginal dryness, hot flashes, sleep problems, mood swings, thinning hair, excess abdominal fat and loss of breast fullness can all signify the beginning of menopause. These symptoms can significantly disrupt your daily life and make your normal activities more difficult.
Yoga Relief
Although clinical studies have doubted the effects of yoga on menopause symptoms, it may work for some women. Restorative poses like reclining hero, reclining bound-angle pose and head-to-knee pose, in particular, may help soothe the hormonal fluctuations that cause hot flashes and other menopause symptoms. These poses may relax your nervous system and improve your endocrine system's function, calming the nerves and glands that get aggravated during menopause.
Bikram Yoga Precautions
It's possible to develop heat-related illness, such as heatstroke or heat exhaustion, during a hot yoga class. Pregnant women, overweight people and those with conditions such as diabetes, cardiovascular or respiratory disease, and a history of heat-related illness are at increased risk of overheating during a bikram yoga class. If hot flashes are a problem for you and you fall into one of these categories, avoid hot yoga. Consult a doctor if you're unsure.
Bikram Yoga Benefits
The purported benefits of bikram yoga include improved joint mobility, improved flexibility, reduced injury risk, improved circulation and toxin release. In addition, any yoga practice -- or any exercise practice in general -- may help you feel good about yourself and sleep better, two issues that often arise during menopause. If you're not up for a rigorous yoga routine, you may enjoy a bikram class, which mostly involves static postures and not a lot of "flow" between poses. However, try a "gentle yoga" or beginners' class before moving up to bikram if you're new to yoga.
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