Navigating Menopause with Yoga: Finding Balance and Serenity.

October is Menopause Month so let’s talk about this natural phase in a woman's life, marking the end of her reproductive years. While it's a significant transition, it doesn't have to be a difficult one! I think you may be chuckling as you read this because there are so many symptoms to menopause. Where does one start to ease some of them?

Yoga, with its many physical and mental benefits, can be a powerful tool to help you navigate this stage with grace and serenity.

In this blog, we'll explore the main causes of menopause, and common symptoms, and look at the benefits of yoga during this challenging time. We'll also provide a list of recommended yoga poses and pranayama techniques tailored to ease menopausal symptoms and offer essential tips for beginners.

Main Causes of Menopause

• Hormonal Changes

Menopause occurs when a woman's ovaries stop producing as much estrogen and progesterone, leading to hormonal imbalances. This hormonal shift is a primary cause of menopause.  Feeling tired and achey? That’s the first sign. 

• Age 

Age plays a crucial role in menopause. On average, women experience menopause between the ages of 45 and 55, but it can occur earlier or later. When did you start to feel your symptoms come on? 

• Genetics

Genetics can influence the timing of menopause. If your mother or grandmother experienced early or late menopause, you may follow a similar pattern. Some women don’t feel their symptoms at all, while others can really suffer.  Have you talked to your mother about when it started for her? 

Common Symptoms of Menopause

• Hot Flashes

Hot flashes are sudden, intense feelings of heat, often accompanied by sweating and flushing. They can be uncomfortable and disruptive. Aren’t those fun? 

• Mood Swings

Hormonal fluctuations can lead to mood swings, irritability, and even depression or anxiety during menopause. Warn your family!

• Insomnia

Sleep disturbances are common during menopause, making it challenging to get a good night's rest. Those bed covers are going to be thrown off and on all night! 

• Irregular Periods

Menstrual cycles become irregular before they eventually cease altogether, leading to unpredictable periods. Be prepared by keeping menstrual supplies with you at all times.  You are officially in menopause when it’s been a year since your last period. 

Benefits of Yoga during Menopause

• Stress Reduction

I know, you don’t want to hear this, but you’ll have more stress. Yoga promotes relaxation through breath control and mindfulness, helping to alleviate stress and anxiety, common menopausal symptoms.

• Hormonal Balance

Certain Restorative yoga poses and practices can help regulate hormones and ease hormonal imbalances associated with menopause. Who could say no to that? 

• Improved Sleep

Want better sleep? Yoga's restorative and calming effects can improve sleep quality and reduce insomnia, allowing for more restful nights.

• Increased Flexibility and Strength

Regular yoga practice enhances flexibility and strengthens muscles, which can counteract some of the physical changes that occur during menopause.

Recommended Yoga Poses for Menopause

• Child's Pose

This restorative, forward bending resting pose, reminiscent of womb shape,  helps relax the mind and soothe hot flashes and mood swings. It’s an excellent way to reduce cortisol, a stress causing hormone. 

• Bridge Pose

Bridge pose strengthens the pelvic area and improves flexibility in the spine, which can address issues related to hormonal changes.

• Supported Shoulderstand

This pose improves blood circulation to the thyroid and parathyroid glands, which may help regulate metabolism and hormones. Hold it for just a few minutes to feel the benefits. 

• Bound Angle Pose

A deep hip opening pose, Bound Angle can alleviate menstrual discomfort in the lower abdomen and promote relaxation. Prop up the thighs for a restful inner thigh opening and lay down with a blanket. 

Pranayama Techniques for Menopause

• Alternate Nostril Breathing

This breathing technique balances the left and right sides of the brain, promoting hormonal balance, reducing mood swings and creating clarity in the frontal lobe of the brain. 

• Deep Belly Breathing

Deep belly breathing calms the nervous system and helps manage stress and anxiety. Try this at night as you’re falling asleep. 

• Cooling Breath

Cooling breath (Sheetali Pranayama) helps reduce body heat and hot flashes. You’d be surprised at how simple and effect this practice is!

Tips for Beginners

• Start Slowly

If you're new to yoga, begin with gentle, beginner-friendly poses and gradually progress to more advanced practices. Work with an instructor one on one or in a group class setting. 

• Listen to Your Body

Pay close attention to your body's signals, and don't push yourself too hard. Modify poses as needed to suit your comfort level.

Consult a Yoga Therapist 

Consider working with a certified yoga therapist, especially if you have specific menopausal concerns or health conditions. 

Menopause is a transformative phase that can be managed with grace and serenity through yoga. By addressing hormonal changes, managing symptoms, and embracing a regular yoga practice, you can find balance and serenity during this natural transition. Remember that each woman's experience of menopause is unique, so listen to your body and tailor your yoga practice to meet your individual needs.