Yoga for Menopausal Women - An Overview

Introduction

Yoga originated in ancient Indian philosophy and incorporates physical postures with morality lessons and spiritual practices to unite the mind, body, and spirit. Asanas (physical postures), pranayama (breathing techniques), and Dyana are the three fundamental tenets of yoga (meditation). Studies have shown that yoga treatments lower stress, anxiety, blood pressure, pain, and weariness.

Roughly half of those who have done yoga at least once have done it specifically to treat symptoms or improve their health. For example, yoga can enhance women's health and help lessen menopausal symptoms, especially in perimenopausal and postmenopausal women.

What Is Menopause?

• A woman's reproductive phase ends when her ovarian activity permanently stops, known as menopause.

• A decrease in estrogen levels, associated with menopause, can lead to vasomotor symptoms such as hot flashes, lethargy, and sadness.

• Around the age of 40, menopause starts, marked by at least months of amenorrhea.

• Even though menopause is a normal phase of a woman's life, common menopausal symptoms include hot flashes, night sweats, weariness, pain, decreased libido, and mood swings.

• After menopause, these symptoms frequently last for several years. Hormone replacement treatment can successfully relieve menopausal symptoms, but there have long been questions about its safety.

Can Yoga Assist Women Go Through Menopause?

Yoga can be beneficial for treating menopausal symptoms, including stress alleviation and pain release. Consider the signs of menopause that the body generally experiences: frequent stomach and digestive system distress, off-kilter emotions, fuzzy thinking, and even difficulties sleeping.

Along with menopause changes, the body may undergo aging-related changes, including muscle loss and deteriorating joints. One may target the alleviation of these locations through certain yoga positions. In addition to relieving the physical discomfort of menopause, yoga can also lessen its mental side effects.

What Yoga Poses Can Be Performed by Menopausal Women?

1. Vajrasana - Diamond Pose

Vajra means diamond. The body can become strong as a diamond if regular asana is done.

Instructions:

1. Kneel with the legs slightly apart on the mat first.

2. Now sit with the thighs together and the legs flat on the floor.

3. Rest the buttocks in the space between the feet.

4. Maintain a straight back, relaxed shoulders, and a tucked-in chin.

Benefits:

1. Enhances knee and ankle flexibility and posture.

2. Since it is a meditative pose, it establishes inner harmony through poise.

3. Composure is achieved by banishing muscular and nervous tension.

4. It forms the base for several asanas and pranayama.

5. Improves digestion.

Avoid if Suffering From:

Arthritis.

2. Dhanur Vakrasana - Bow Pose

The Sanskrit word Dhanura, which means "bow," is where the term "Dhanurasana" originates.

Instructions:

1. Lay on the stomach.

2. Hold both feet in their hands and arch their back.

3. Pull as slowly as possible with both feet.

4. Keep a straight face and a smile on.

5. Maintain the pose while paying focus on breathing.

6. Once finished, unwind by gradually bringing the body and legs to the floor.

7. Repeat as many times as necessary.

Benefits:

1. Strengthens the back.

2. Helps with stomach disorders and improves digestion.

3. Reduces fat from the belly area.

4. Increases blood flow to the abdominal and pelvic area.

Avoid if Suffering From:

1. Cardiac problems.

2. Pregnant.

3. Setu Bandha Sarvangasana [Bridge Pose]

Bridge and lock are translated as setu and bandha, respectively. The Bridge Pose is so named because it mimics the design of a bridge.

Instructions

1. With both arms resting at the sides, lie on the ground on a flat back.

2. Now kneel with the feet hip-distance apart.

3. Slowly lift the lower and middle back off the ground while keeping the head and upper back firmly planted.

4. The hands will be so close to the heels.

5. Resuming the ideal position after a few breaths in this position.

6. Repeat as many times as necessary.

Benefits:

1. Gently massages the abdominal organs.

2. Tones and stretches the back, hips, and leg muscles.

3. Reduces anxiety and stress.

Avoid if Suffering From:

1. Neck problems.

2. Back issues.

3. If pregnant.

4. Adho Mukha Svanasana - Downward Facing Dog Pose

Adho means forward. Mukha means the face, and Svana means the dog.

This asana resembles a dog when it bends forward.

Instructions

1. Beginning on all fours, with the knees and hips in line, both hands should be shoulder-width apart.

2. Keep the arms firmly in place and propel oneself up by raising the knees.

3. Continue to push with the assistance of the arms until the feet are entirely on the ground, the knees are straight, and the back is virtually straight.

4. One must work hard to put their feet down if one needs to be more flexible.

5. Then, resume the previous position while continuing the regular breathing.

6. Repeat as many times as necessary.

Benefits:

1. Tones and strengthens hands and feet.

2. Reduces stress and anxiety.

3. Improves blood circulation.

4. Stimulates and massages abdominal organs and improves digestion.

Avoid if Suffering From:

1. High blood pressure.

2. Shoulder issues.

5. Uttana Padasana [Raised Feet Pose]

Uttana means intense stretching, and Padah means foot. Moreover, that is why it is called a raised feet pose.

Instructions

1. On the back, flat on the floor, place the arms at the sides.

2. Take a deep breath and elevate the hands, legs, and knees to a 40 to 45-degree angle.

3. Now, begin to arch the torso and lower back.

4. Additionally, the head will tilt such that it is now supporting the torso.

5. Hold this position for a few breaths, then gently exhale to return to the starting position.

6. Repeat as many times as necessary.

Benefits:

1. Relieves constipation.

2. Helps with stomach ailments.

3. Strengthen legs and arms.

4. Helps burn belly fat.

Avoid if Suffering From:

1. Lower back issues.

2. Neck pains.

3. High blood pressure.

6. Balasana [Child Pose]

Bala means child. This asana resembles the fetal position.

Instructions

1. Perform the Vajrasana.

2. Take a deep breath and lift both arms above the head.

3. As exhaling, stoop forward and lay the palms-down arms on the mat.

4. Release the upper torso entirely.

5. Sink further into the dirt with each breath.

6. This pose should be performed a few times, lingering in the ultimate position for at least 30 seconds.

Benefits:

1. Helps lengthen and stretch the spine.

2. Stretches hips, legs, and shoulders.

3. Stimulates digestion.

4. Eases back and neck pain.

5. Gives a feeling of humility.

6. It provides immense relaxation and feelings of joy.

7. Reduces stress and anxiety.

Avoid if Suffering From:

• High blood pressure.

Conclusion

Regular yoga practice can significantly alter a woman's menopausal symptoms. Additionally, prior preparation might make the shift easier. All the positions that are particularly helpful for managing painful sensations are already known if yoga is practiced before menopause, and one may reach for them like an old friend. In addition, the most excellent menopausal medication is at one's disposal if they are habituated to restorative postures.