Relieve Menopause Symptoms With Yoga
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Yoga Poses For Menopausal Symptoms
The practice of yoga is a great "natural remedy" for treating menopause symptoms such as hot flashes, moodiness, insomnia, and memory problems.
I went through menopause a little early -- I was 49 when I had my last period (the average age is 52). At 55, my body still hasn't quite adjusted to the new hormone levels, and I continue to occasionally experience a few annoying menopausal symptoms -- hot flashes, moodiness alternating with anxiety, and some fatigue. And I've noticed more "middle-aged spread" (well, part of that may be because I like my chocolate and pretzels....).
I decided not to use hormone replacement therapy (HRT) for a number of reasons -- mostly because I prefer to avoid medications of any kind when possible. I've tried some of the "natural" creams and pills to alleviate hot flashes and other symptoms of menopause, but I've never been too disciplined in that area.
When I skip my practice for too long, or if I don't practice intelligently, I get moody and irritable, I don't sleep as well, I experience more anxiety, and I have more hot flashes.
I know which sequences of yoga poses (scroll down for links to Yoga for Menopause sequences) help me to quiet these symptoms of menopause, so even though they haven't completely disappeared, I can easily deal with them without having them disrupt my life.
"Yoga teaches us to cure what need not be endured and endure what cannot be cured." ~ BKS Iyengar
Photo purchased through iStockPhoto.com
Updated 1/31/12
I went through menopause a little early -- I was 49 when I had my last period (the average age is 52). At 55, my body still hasn't quite adjusted to the new hormone levels, and I continue to occasionally experience a few annoying menopausal symptoms -- hot flashes, moodiness alternating with anxiety, and some fatigue. And I've noticed more "middle-aged spread" (well, part of that may be because I like my chocolate and pretzels....).
I decided not to use hormone replacement therapy (HRT) for a number of reasons -- mostly because I prefer to avoid medications of any kind when possible. I've tried some of the "natural" creams and pills to alleviate hot flashes and other symptoms of menopause, but I've never been too disciplined in that area.
But I AM disciplined in my practice of yoga, and that has helped me get through the worst of my menopausal symptoms.
When I skip my practice for too long, or if I don't practice intelligently, I get moody and irritable, I don't sleep as well, I experience more anxiety, and I have more hot flashes.
I know which sequences of yoga poses (scroll down for links to Yoga for Menopause sequences) help me to quiet these symptoms of menopause, so even though they haven't completely disappeared, I can easily deal with them without having them disrupt my life.
"Yoga teaches us to cure what need not be endured and endure what cannot be cured." ~ BKS Iyengar
Photo purchased through iStockPhoto.com
Updated 1/31/12
What is Menopause?
The word "menopause" comes from the Greek "meno" for month, and "pausis" for pause, or stop. Menopause is when our monthly cycle stops.Menopause has three stages:
Perimenopause -- or premenopause. The greatest fluctuation in hormones are during this stage. Our menstrual cycles start to become more irregular during this time, and we start to experience other menopausal symptoms. Perimenopause usually lasts for about five years, but can last for much longer.
Menopause -- This stage is when the menstrual cycle has stopped. "Official" menopause is twelve months after the last period. The body is still adjusting to the changes in hormonal levels, and we may experience menopausal symptoms (such as hot flashes) for several more years.
Postmenopause -- This stage lasts for the rest of the woman's life. The body has adjusted to the new hormonal levels, and menstrual symptoms have stopped.
Photo Menopausal relief by
Sue Richards CC BY-ND 2.0
Important!
Yoga for Menopause Sequences
Two articles with pictorial yoga sequences by Suza Francina, author of Yoga and the Wisdom of Menopause.
Yoga for Menopause
Seven Essential Poses for Crossing the Menopausal Bridge (pdf file)
Find a good yoga class to help you learn these useful poses!
Yoga for Menopause
Seven Essential Poses for Crossing the Menopausal Bridge (pdf file)
Find a good yoga class to help you learn these useful poses!
Restorative Yoga During Menopause
Menopausal symptoms are caused by changing levels of the hormones estrogen and progesterone in the body. The practice of yoga doesn't affect the production of these hormones, but it can alleviate menopausal symptoms by improving the functioning of the endocrine system. The effects of these hormonal fluctuations are smoothed out.The yoga poses that are most useful to ease menopausal symptoms are restorative poses (quiet, supported, nurturing poses) which soothe the nervous system and balance the endocrine system. Restorative poses help to calm our irritable, jangled nerves, help to cool the body, and to give us much needed rest.
Many women who've had a very vigorous yoga practice up until menopause will benefit from having a more quiet practice more often. They don't have to give up their active practice, but add in a restorative practice when they're experiencing the more difficult menopausal symptoms.
The practice of yoga doesn't necessarily make it possible for every woman to be comfortable during menopause, but it helps many. You still might decide that it's better for you to have HRT treatment if your symptoms are severe and you can't function well in your daily life without this treatment. You may not need HRT treatment for as long if you continue to practice yoga.
Baddha konasana by K. Coupland
Yoga Inversions
Inversions are "upside down" poses, or "head below the heart" poses that include Headstand, Shoulderstand (shown here), Downward Facing Dog pose, and Simple Legs Up the Wall pose, among others.Yoga inversions help to balance the endocrine system and calm the nervous system. Some variations can be done with support, while some take more effort (Headstand, Shoulder Stand), but are soothing to people who are already practicing them regularly.
If you don't already know how to practice Headstand and Shoulderstand safely, do alternative poses instead, or get the help from an experienced teacher. These are powerful poses for maintaining health, but there are also contraindications to these poses. Practice in a way that is safe for you!
Photo of Sarvangasana (shoulder balance) by K. Coupland
Hot Flashes and Yoga
Hot flashes are experienced by around 80% of women going through menopause. There's a rise in the core body temperature and a faster pulse during hot flashes. Some people, looking on the bright side, call them power surges...Stress, fatigue, and intense periods of activity can intensify hot flashes. My hot flashes are often preceded by a sudden feeling of anxiety. They're worse if I'm tired or angry or irritable.
Supported poses such as this "Supported plow pose" are cooling, and calming to jittery nerves. (If you don't already practice this pose, there are many other quiet, cooling poses that you can do instead, including lying on the floor with legs up the wall or supported forward bends)
Another cooling pose is "Supta baddha konasana", as shown in the "Yoga During Menopause" module above.
Ardha halasana (Half-plow pose) by K. Coupland
Fatigue
Fatigue is the second most common menopausal symptom. Gentle supported backbends that open the chest and heart area bring more energy, determination, and joy.This pose is Setu bandha sarvangasana with support (supported bridge pose variation), and is very soothing to the nervous system as well as a good way to open the chest.
The two other poses shown earlier are also helpful for resting the body and quieting the mind.
Irritability, Anxiety, Mental Tension
When you're feeling strong and rested, you can do your more vigorous practice if that's what you're used to (I know my body craves the more vigorous work when I'm feeling strong and healthy) but do pay attention to when your body needs these quieter, more nurturing poses. You'll get through menopause much easier if you take care of yourself!
Post-Menopause and Yoga
After our hormones have adjusted to their new levels, our menopausal symptoms disappear and we generally feel more comfortable in our own bodies again.Our practice of yoga during this later stage of our lives won't be as vigorous as in our earlier years, but it will help us keep our bones strong, our joints mobile, our heart healthy, and it will help us maintain a healthy and positive outlook to life.
Photo purchased through iStockPhoto.com
Yoga and the Wisdom of Menopause
A Guide to Physical, Emotional and Spiritual Health at Midlife and Beyond
If you get just one book about yoga and menopause, it should be this one.
The author, Suza Francina, is a certified Iyengar Yoga teacher who has done a wonderful job putting together information on how the practice of yoga can help ease our way through menopause. She intersperses her informational chapters with interviews of other yoga teachers and practitioners who have gone through menopause and how they've adapted their yoga practice during this time.
Yoga and the Wisdom of Menopause: A Guide to Physical, Emotional and Spiritual Health at Midlife and Beyond
Amazon Price: $7.00 (as of 02/22/2012)
This is the most comprehensive guide that I've seen to the practice of yoga during menopause.
The Woman's Book of Yoga and Health
A Lifelong Guide to Wellness
This is another excellent resource with chapters on menopause and other issues that often coincide with menopause and aging. The woman on the cover is Patricia Walden, a senior level Iyengar Yoga teacher, who has gone through menopause and still remains strong and elegant.
The Woman's Book of Yoga and Health: A Lifelong Guide to Wellness
Amazon Price: $14.45 (as of 02/22/2012)
Information for women in all stages of life, from puberty through old age. Sequences are included with good instructions and illustrations.
Proper Diet and Natural Remedies Also Help Ease Menopause Symptoms
Here are a few other lenses that have excellent information about nutrition and herbal remedies for helping with menopause symptoms.
Recent Yoga and Menopause Articles
- Natural remedies help treat symptoms of menopause
- Therapies like breathing exercises, meditation and yoga help the body manage stress. Nutrition is an integral part of any wellness plan. A whole foods diet is recommended for all women. Minimizing processed foods, fried foods, saturated fat and ...
- Managing the menopause
- Avoid cigarette smoke: Smoking significantly increases the risk of an early menopause while worsening its symptoms. Manage stress effectively: This is extremely important and will make this period of adjustment much easier. Practices like yoga, tai chi ...
- Women go alternative for menopause
- It is useful women's health issues such as preimeopause, menopause, menstrual problems et. Each treatment plan is geared to the individual patient. First session lasts around one hour with four to six sessions recommended. Yoga can provide your body ...
- Healthy skepticism can be good for the heart, doctors say
- Researchers are trying to answer the questions, with studies of everything from yoga to meditation. For now, Nissen and Gillinov recommend exercise as a way to reduce stress, as well as boost overall health. Q. Your book mentions that some tests are ...
Resources I used for this lens
Yoga and the Wisdom of Menopause by Suza Francina, 2003
The Woman's Book of Yoga and Health by Linda Sparrowe and Patricia Walden, 2002
The Graceful Change | Yoga Journal
Yoga for Menopause | eHow
Yoga and Menopause | Yoga.com
Yoga for the Symptoms of Menopause | Yoga Journal
The Woman's Book of Yoga and Health by Linda Sparrowe and Patricia Walden, 2002
The Graceful Change | Yoga Journal
Yoga for Menopause | eHow
Yoga and Menopause | Yoga.com
Yoga for the Symptoms of Menopause | Yoga Journal
What do you think? Has this information been useful?
I'd love to hear from you!
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HERBMASTER
Dec 10, 2011 @ 2:40 am | delete
- This is really good. I am going to add this to my regimen. Do the same postures work for men with Andropause or is there a difference>
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kajohu
Dec 10, 2011 @ 7:51 am | delete
- Good question! These poses are certainly beneficial for men too, and will help balance everyone, physically and mentally.
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Tipi
Dec 5, 2011 @ 7:04 pm | delete
- Its so nice to stop by here again. I get such a calming feeling and is just so relaxing to me. Must be because I know exactly what your talking about.
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Lari
Sep 7, 2011 @ 4:40 pm | delete
- Again, great info. I am experiencing early onset menopause from radiation, and am still very happy with more vigorous asanas (having been a former dancer and athlete), but after coming through so much, the wisdom of Yoga and the humility that makes me practice with far less ego is really shining through and enriching my practice. Yoga is bringing my broken body back, and preventing many of the symptoms as well as it gets stronger and more balanced. Yoga is a life saver. All elements of it, beyond the postures...
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maryctucker
May 7, 2011 @ 4:53 am | delete
- Excellent information!Very important thinks sharing here.
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by kajohu
kajohu
The practice of yoga, specifically Iyengar yoga, has helped me get through many life challenges, including menopause. more »
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Yoga: The Path to Holistic Health
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Yoga:The Path To Holistic Health
Amazon Price: (as of 02/22/2012)
This book gives a great overview of the philosophy of yoga and covers many of the commonly practiced yoga poses. A good portion of the book includes how to use yoga poses to alleviate different ailments, and it shows sequences for these ailments. Photos accompany the sequences to safely guide the practitioner through this practice.
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