Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga For Perimenopause and Menopause: Yoga For Female Hormone Balance
As we are all well aware, menopause is a time of great changes physiologically, emotionally and, psychologically. Perimenopause and Menopause occurs between the ages of 40 to 60 years. During this period, the body and its functions start to change and women experience fluctuations in themselves, starting to feel vulnerable, uncertain confused and overwhelmed.
Given below is a simple yet powerful sequence that can be practiced to fight symptoms of the Perimenopause and Menopause period. Doing the sequence twice a day will bring immense relief from said symptoms.
Yoga For Perimenopause and Menopause: Yoga For Female Hormone Balance: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Release from Baddha Konasana Uttanasana and stretch the legs out in front of you seated in Dandasana, taking a few breaths.
B. Inhale raise the arms above your shoulders and as you exhale, go forward with the torso pressing the tummy first, then the chest and then the face towards the thighs and knee respectively.
C. With complete exhalation, stretch forward and interlock the fingers behind the feet and reach for the knees with your forehead.
D. Remain here for about 10 long breaths, as compressing the chest and the abdomen in the forward bend may cause the breath to be small and short.
E. With every exhalation move forward with the entire back stretching from the lower back.
F. Paschimottanasana, helps to reduce the tightness around the hamstrings and the calves, which could be one of the symptoms of Menopause. Cramps caused with Menopause can be reduced with the practice of the pose. To some extent the stiffness around the lower back will be relieved if it is not very sever.
A. Moving from Paschimottansasana, where the lower back and the legs have opened up, a massage of the lower abdomen plays a great role for keeping the functioning of the ovaries right.
B. Inhale and place the right foot close to the outside of the left thigh, bending at the knee. As you exhale bring the outside of your left elbow and place the arm close to the right knee trying to hold the right foot with the left hand.
C. Twisting the upper body towards the right, place the right palm on the floor behind you close to your hips and turn the neck and face back as you exhale.
D. Feel the deep stretch with the twist at the sides of the lower back and the lower abdomen. As you exhale turn deeper backwards grabbing the the foot with your left hand, while pushing the right knee deeper inside.
E. Remain in this pose for about 8 breaths and ensure the back is straight and take slow deep breaths.
F. Improving the digestive system with the practice of this pose is essential to fight symptoms related to Menopause. Sometimes indigestion aggravates the symptoms of Menopause. The Thyroid Glands are activated here ensuring a balance with the hormone level in the body.
A. Release and stretch the legs out in front of you and relax.
B. Inhale and place the left foot close to the outside of the right thigh and twisting the right elbow, place the outside of the right elbow close to the left knee and grab the left foot with the right hand.
C. Exhale and twist the upper body towards the left and place the left hand on the floor behind you and gaze behind.
D. Remain here for about 8 breaths and go deeper with the stretch as you exhale.
A. Come on your knees and place the palms on the floor, ensuring the distance between the palms and the knees are same and aligned.
B. The practice of Bitilasana Marjaryasana or the Cat Cow Pose, helps to remove stiffness around the entire back and plays a great role of improving digestion. It also massages the reproductive organs which helps to ease the symptoms of pain and cramps during Menopause.
C. As you inhale raise the neck up bringing the chest out and taking the spine inwards and throwing the tail bone out completely.
D. And as you exhale, pull the shoulder blades apart and throw the face in bringing the chin down and in. Using the strength of the shoulders and the wrists, the spine moves inwards and outwards with the movement of the breath.
E. Practice this pose with 12 rounds of inhalation and exhalation. Watch for the stretch at the lower abdomen and ensure the tummy is pulled in deep for better massage of the internal organs.
F. One could use blankets below the knees and the palms for better support if one finds it difficult to hold in this pose longer.
A. From Cat Cow Pose, lift your knees of the floor and go into the Downward Facing Dog Pose.
B. As you inhale raise the knees of the floor and as you exhale bring the head deep inside stretching the arms out completely along with your legs.
C. Adho Mukha Svanasana, brings an overall awakening to the entire body. This pose is most certainly considered beneficial to women, while keeping the uterus well toned.
D. Remain with the tail bone raised up and with the tightening of the shoulders press the head deep in for a count of 8 breaths, going deeper with every exhalation.
E. Watch for the stretch at the calves and the hamstrings and ensure the tummy is pulled deep in, which will also help in the improving of the digestive system. Relax the wrists and do put all the body weight on the arms and wrists.
F. The heaviness of the body due to Menopause will reduce with the practice of Adho Mukha Svanasana.