Your cart is currently empty!
Yoga for Peri-menopause
I’m sure none of thought that after the puberty rollercoaster we would ever be on that ride again. Welcome to peri-menopause ladies in our 30s, 40s 50s and 60 plus!! Here’s how Yoga therapy can be helpful with peri-menopause symptoms.
- A Yoga practice can overcome low self-esteem and self-image in women with peri-menopause [1]. Having a positive self-image during peri-menopause is really important, because it can be a time when we can feel at our lowest
- Yoga therapy can help hot flush symptoms and reduce night sweats. It also can improve your brain function. So things like memory, attention and concentration, and recall [2]
- Yoga helps with sleep [3]
What is Peri-menopause?
Peri-menopause or its sometimes called menopause transition usually begins 8 to 10 years before your menopause. Your ovaries gradually begin to make less estrogen.
Estrogens are a group of hormones that play an important role in the normal sexual and reproductive development in women. They are also sex hormones. The woman’s ovaries make most estrogen hormones, although the adrenal glands and fat cells also make small amounts of the hormones.
In addition to regulating the menstrual cycle, estrogen affects the reproductive tract, the urinary tract, the heart and blood vessels, bones, breasts, skin, hair, mucous membranes, pelvic muscles, and the brain. Secondary sexual characteristics, such as pubic and armpit hair, also start to grow when estrogen levels rise. Many organ systems, including the musculoskeletal and cardiovascular systems, and the brain are affected by estrogen.
Perimenopause usually starts in your 40s but can start in even in your 30s or earlier.
Peri-menopause lasts up until menopause. Menopause is when your ovaries stop releasing eggs. In the last 1 to 2 years of peri-menopause, the drop in estrogen speeds up,
So what is menopause?
Menopause is when your periods stop. It marks the end of your reproductive years. The symptoms you experience in peri-menopause continue after your periods stop.
What happens after menopause?
If your periods have stopped for a year or more you are described as being post-menopausal.
In post-menopause, your menopause symptoms may ease or stop altogether, but some women continue to have symptoms for longer.
Because your body is producing less estrogen there can be an increased risk of some health conditions like;
- cardiovascular (heart) disease
- osteoporosis (weak bones)
- urinary tract infections (UTIs)
So it’s really important to make sure you have a good, healthy diet and lifestyle, you exercise and keep going to your regular screenings.
What are peri-menopause symptoms?
- Hot flashes
- Night sweats
- Brain fog/ memory problems
- Mood swings
- Depression/Anxiety
- Fatigue
- Insomnia
- Vaginal dryness
- Discomfort during sex
- Lower sex drive
this list is only some of the main reported symptoms.
How can yoga help peri-menopause?
Here are some of the best simple poses to try to help with those peri symptoms.
1. Forward bends are good for anxiety, irritability and insomnia
Forward bends can help reduce anxiety, irritability, and tension. Folding forward and shutting out all your external stimuli will soothe your mind and reduce stress. When your nervous system signals that all is well, your adrenal glands and sympathetic nervous system can stop working so hard.
Standing forward bend
Have a generous bend in your knees and fold from your hips. Let your head your upper body hang loose like a rag doll.
Seated forward bend
Bend your knees if you need to, fold from your hips, try with a pillow on your lap to support your upper body as it folds forward. Let your head hang, maybe build up the pillows to rest your forehead.
2. Backbends help with fatigue, supported backbends help with hot flashes
Gentle-supported backbends encourage your chest and the heart to open and increase your energy. It also improves respiration and circulation and helps lift spirits. Any tension in your body can make hot flashes worse. Use bolsters, blankets, or blocks to support your entire body. Reclined poses with proper support should cool and ease hot flashes.
Reclined bound angle pose
This is one of the best therapeutic yoga poses for peri-menopause. It can be tremendously beneficial with hot flashes and fatigue.
Press the soles of your feet press together. Let your legs open like a butterfly. Put pillows on the outside of your knees to support your legs as they open. Recline and use as many pillows you need to support your back and head. Your head can be level with your back there is no need for a big arch in your back in this back bend. Make it feel good. Hang here for 20 breaths or so.
Supported Bridge pose
Bridge pose can be amazing for your pelvic floor muscles. Whilst in the pose you can place a block between your knees and squeeze to activate inner thigh muscles. Also do your Kegels whilst your hips are raised. Link below for how to guide.
Kegel exercises strengthen the pelvic floor muscles. These muscles support the uterus, bladder, small intestine and rectum. Kegel exercises also are known as pelvic floor muscle training.
3. Inversions help with depression & brain fog
Everything you do with your body can affect your thoughts and attitude. Sometimes something as subtle as a shift in posture can lighten a dark mood. Inversions can help improve a depressed mood. In effect, they are turning everything upside down. Of course being upside down also increases blood to the brain.
Legs up a wall
Start by sitting sideways to the wall with your hip pressed against the wall. Lie back and swing the legs up. Use a pillow under your head if needed. This should feel comfortable.
Triangle pose
Triangle pose is great for preventing osteoporosis, because it is weight-bearing. stimulates your abdominal organs and calms your nervous system. It also helps reduce anxiety & can help with digestive issues.
Try self affirmations
These allow you to challenge any negative thoughts. If you do it every day, can start to retrain the way you think. You can remove the negative self-talk and increase your self-esteem. Pick something that resonates with you.
The morning is a time to create an intention for the day.
- I am strong, capable & kind.
- I have the power to change my story.
- I am healthy, happy, and radiant.
- I choose to respond to this challenge with grace and positivity.
- I will not worry about tomorrow. I will enjoy today.
At night is a more reflective time. Perhaps a time for gratitude
- I am grateful for my supportive family & friends.
- I am grateful for the growth I experienced today.
Try mudras
Mudra means seal mark or gesture in Sanskrit.
Mudras are practiced to intensify the effects of your yoga or meditation practice and enhance the flow of energy. The Yoni Mudra is dedicated to the female Hindu goddess Shakti. Yoni means womb. The practice of Yoni Mudra brings strength and power.
You place your thumbs together and pointed upwards, index fingers together pointed downwards, press the other fingers together. Sit comfortably and follow your breath.
Try yoga therapy
A yoga therapy session blends mind-body psychology and yoga to meet you where you are right now physically and mentally.
Our bodies can hold trauma and carry stresses and worries. By using movement and breath work to deepen your body connection, you can discover how processing mentally and emotionally in this new way can be transformative
book a session here
References
[1]https://pubmed.ncbi.nlm.nih.gov/18019884
Leave a Reply