The words perimenopause and menopause are in the media today more widely than ever before, and rightfully so!
The more we speak about women stepping into a new season of life the more we understand and accept that menopause is a rite of passage, not a time of life to be fearful. Most woman will experience different levels of symptoms in perimenopause and according to Menopause Support, 75% of women experience some general symptoms during perimenopause, and 1 in 4 experience debilitating symptoms that disrupt life.
Until recently, there hasn’t been much discussion and information shared about what midlife transition means for women and what that really feels like for each person. Being of Indian heritage, I thought it was just my culture where mothers didn’t discuss intimate health, but now I understand that talking openly about monthly cycles and menopause wasn’t part of most cultures at the time. It was simply a generational fact and I felt very unaware of what to expect and how to ask for help.
Nowadays, there’s much more information available online and that can sometimes be overwhelming and very confusing! Most of what I read and hear about speaks to the perimenopause stage of life as largely a medicalised conversation that includes; bodily changes, hormone imbalance, dryness, skin problems, HRT, loss of libido, insomnia, forgetfulness, brain fog etc. Unfortunately, there has been little conversation about the spiritual meaning of this transition and the psychology of it and the range of emotions that can come with it such as a sense of loss, low self-esteem, shame, embarrassment, worthlessness, as well as a sense of liberty and relief.
How does Menopause Yoga help, what exactly is it, & how can it benefit you?
In the Western hemisphere, Yoga is mostly considered to be a physical exercise, a good workout that strikes graceful postures on the mat, stretching our limbs in ways we never knew we could. However, as we trace back to the roots of yoga, to its original source, you will find that the asana (physical posture) part of the practice, is just one of the “8 Limbs of Yoga’, according to Patanjali’s Yoga Sutras.
As a student of yoga philosophy, I can tell you that yoga is not about the body. It’s really about learning how to control the fluctuations of the mind to control thoughts and emotions to calm and steady the mind, eradicate the ego and connect with your higher self, to your true essence. The body is only the vehicle through which we can attain samadhi or bliss state.
The noble aim of menopause yoga classes and workshops is to delve into the mind, body and soul aspect of yoga practices that help calm the mind and connect with our inner wisdom by training the body and the mind to be stable and balanced simultaneously.
It’s much less about physical postures and more about an inner experience connecting to our own individual journeys. Just like the changes of the seasons we can learn to relate to the way the human body changes through different stages of life. In a Menopause Yoga workshop women are invited to focus on holistic techniques such as somatics, breathwork, journalling, visualisation, mindfulness, connecting to nature, gentle movements and meditation to unlock the spiritual, energetic, emotional, psychological and physical aspects of this life-stage.
With a dedication to regular practice of this type of yoga, women can learn how to manage their symptoms and have a greater sense of wellbeing and a better quality of life by understanding their body and needs.
There are women’s circles focused on perimenopause, and these are valuable communities where women can share experiences, learn about other women’s journeys, and incorporate a sense of honour and acceptance of their own journey with grace.
Benefit of Yoga Asana
Perimenopause can be a stressful time for many women and certain yoga techniques can be incredibly helpful. Yoga can promote relaxation and reduce stress through deep breathing exercises, meditation, and mindfulness to help alleviate anxiety and promote emotional well-being. Studies have shown it helps to reduce osteoporosis and bone density loss , a common problem among menopausal women, mediate hot flashes, reduce menopause-related insomnia , as well as helping to prevent anxiety and depression.
Restorative Yoga can help alleviate tension, strengthen muscles, and improve overall flexibility. Certain yoga practices may help regulate hormonal fluctuations by stimulating the endocrine system. Poses that target the thyroid, adrenal glands, and reproductive organs are often incorporated into menopause yoga routines. Some of the yoga asanas (postures) listed below are just some examples known to be beneficial for perimenopause:
- Adho Mukha Svanasana (Downward facing dog) – joint flexibility, relieves headaches, insomnia, back pain, fatigue . Strengthens the back, reduces osteoporosis, calms the mind
- Marjarayasana (Cat/Cow) – Mood booster, alleviates joint aches
- Virabhadrasan I (Warrior I) – deep muscle stretch, eases joint aches, deep breathing for relaxation, improves sleep
- Salamba Sarvangasana (Shoulder stand) – reduces stress & mild depression, aids digestion, activates the thyroid gland, improves sleep, tones legs
- Janu Sirsasana (Head to knee pose) – relieves anxiety, headaches & fatigue, calms the mind
- Supta Baddhakonasana (reclining bound angle pose) – relieves fatigue, tension, stress & mild depression, stretches groin, inner thighs & knees
- Supta Virasana (Reclining Hero) – stretches abs, thighs, PSOAS, knees and ankles, improves digestion
- Setu Bandha Saravangasana (Bridge pose) – calms anxiety, fatigue, backache, headache, and insomnia, therapeutic for osteoporosis and sinusitis
- Prasarita Padottanasana (Wide-Legged Forward Bend) – tones muscle, relieves back ache, therapeutic for headaches, fatigue, and mild depression
NOTE – some of the asanas above are not suitable for people with certain health conditions. please consult a yoga teacher before practicing.
There is good news! There is now an increasing number of yoga teachers that are being trained in menopause yoga. They can now offer women a holistic set of tools to help manage and alleviate symptoms. During my perimenopause and menopause yoga training, I discovered how vast this topic is and ongoing through my own personal perimenopause journey I felt so enlightened by the new knowledge I received and want to now share with others.
By helping women understand life changes in this holistic way, my goal is to provide the useful tools of yoga to better manage the beautiful transition in life to the wisdom years with more ease.
You’re welcome to contact me if you, your company, or studio would like menopause yoga workshops or classes.
Main – Photo by Marcus Aurelius
