Yoga can alleviate menopausal symptoms such as insomnia, depression, hot flashes, and
mood swings. The deep breathing and relaxation prescribed by yoga is beneficial in
improving blood circulation, maintaining muscle tone and flexibility, and increasing the
levels of mood-regulating chemicals in the brain, among other advantages. Yoga massages
the internal organs, nourishing them with increased blood circulation, as well as toning
the interior and exterior muscles.
Yoga provides weight-bearing exercise that encourages strong bones. And it can
contribute to lower cholesterol and improve the efficiency of the heart. Thus it is
beneficial for osteoporosis and heart disease, two concerns of menopausal women. Yoga
sessions include a combination of breathing exercises, warm-ups, poses, and meditation.
In one of the few studies concerned with hot flashes and body management, researchers
at the Wayne State University School of Medicine studied 33 women with frequent hot
flashes and their responses to deep breathing, muscle relaxation, and brain-wave
biofeedback. Deep breathing was associated with a significant reduction in the frequency
of hot flashes, while the other two techniques had no effect. This study's small scale
makes one reluctant to draw any conclusions. However, the authors speculate that deep
breathing somehow works to after the sympathetic nervous system activity that gives rise
to hot flashes.
The following poses might be part of a complete yoga routine that can help alleviate
menopausal symptoms. It emphasizes good posture and breathing:
Listed below are some common problems associated with menopause and yoga postures that
help them. Choose one or more of the poses from the category you need to work on, or do
them all, as you wish. Just be consistent. Detailed descriptions of how to do the postures
can be found in our yoga section. Start with standing poses, go to the sitting poses, and
end with the lying-down postures. A good practice is to start each session with the
Complete Breath and end with the Corpse Pose. The idea is to relax. So, don't force your
body; never cause pain. The biggest mistake beginners do is to overindulge. Go slow. Read
the section for beginners of yoga in our yoga section.
These are not quick fix solutions. Natural remedies work gently with the body, over
time. Make it part of your daily routine from now on. It is a good idea to check with your
health care provider before beginning any exercise program.
Bow, Corpse Pose, Fish, Knee to Chest, Plow, Posterior Stretch, Uddiyana, Yoga Mudra.
Depression, Nerves, Tension
Alternate Nostril Breathing, Complete Breath, Corpse Pose, Mountain, Plow, Shoulder
Stand, Sun Salutation, Yoga Mudra.
Complete Breath, Corpse Pose, Shoulder Roll, Yoga Mudra.
Scalp Stimulator, Modified Head Stand.
Cobra, Corpse Pose, Locust, Mountain, Posterior Stretch, Shoulder Stand.
Corpse Pose, Modified Head Stand, Shoulder Stand, Sun Salutation.
Bow, Cobra, Fish, Locust, Plow, Posterior Stretch, Shoulder Stand, Uddiyana.
Mountain, Sun Salutation.
Bow, Cobra, Complete Breath, Kneeling Pose, Locust, Posterior Stretch, Uddiyana.
Complete Breath, Kneeling Pose, Plow, Posterior Stretch, Shoulder Stand, Uddiyana.
Including against wrinkles: Lion, Modified Head Stand, Sun Salutation, Posterior
Stretch, Shoulder Stand, Yoga Mudra.
Bow, Cobra, Fish, Leg Overs, Locust, Plow, Posterior Stretch, Shoulder Stand, Side
Raise, Side Stretch, Sun Salutation, Thigh Stretch, Uddiyana, Circles, Yoga Mudra.