Perimenopause is a condition that occurs before the actual menopause, and it can come with several symptoms. To overcome the issue, we have listed the top five yoga poses that ladies should add to their routines.
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Cat cow yoga pose
The cat-cow pose in yoga is one of the most beneficial poses out there for most people’s general health. The focus of this pose is flexibility and it benefits your digestive system, too.
Be that as it may, not that many people incorporate this yoga pose in their everyday routine, maybe because the pose can be quite funny. Basically, the cat-cow pose is a combination of two poses that need to be done alternately.
You need to be on all fours, wrists directly beneath your shoulders. From this position, if you stretch your back upwards, this will be the cat pose. If you stretch your stomach downwards, this will be the cat pose.
This pose works various core muscles. The most impacted is the spine, which is impacted by muscular brittle.
Since the pose involves pushing the spine up and down, it helps to maintain its fluidity by flexing both the chest and back muscles.
Per an article on the Healthline website, cat-cow posture releases the parasympathetic nervous system, preventing them from drying off due to lack of estrogen and calcium.
Doing these two poses alternately can benefit your belly and lower body parts. This yoga pose is quite gentle on the body, so it is suitable for perimenopausal women to relieve joint pain.
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Forward-facing hero yoga pose
The forward-facing hero yoga pose is definitely going to be your favourite if you do it every day. This pose is generally quite easy to do and you can even do it first thing in the morning on your bed.
Basically, you want to bend your knees and set them apart, then place your body between your bent knees. From this position, hold out your hand to reach far beyond your head.
Just stay in this position for a few minutes a day and you will be stretching your inner tights and this can have a direct impact on your pelvic area. This is why this yoga pose is great for perimenopausal women.
Basically, if your body is not flexible and you tend to have a hard time moving your body, you can literally do this pose for just 1 minute per session every day, and then increase the duration later.
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Paschimottanasana
Another yoga pose that is easy and comfortable to do on the bed. With that said, you could also do this yoga pose first thing in the morning when you have just woken up and started your day.
Paschimottanasana pose is also known as waist stretching or seated forward bend or pose.
This stretch offers multitude of benefits to the entire body. It stretched your shoulders, conditions back muscles. You also gain by toning internal organ, improving blood flow to the pelvis and reduces obesity.
Per an article on the digit website, the above benefits are instrumental in blunting the negative effects of menopause.
Alternatively, you could also do this pose for just 1 minute right before bed. Doing the paschimottanasana yoga pose can help you stretch the entire part of your back—from the upper back to the lower back.
This then can have a massive impact on your pelvic area as well as legs and feet! This yoga pose is super beneficial to alleviate joint pain as well. Another name for paschimottanasana is the seated forward bend pose.
You just sit on your bed with legs straight across your face, then reach out your arms and try to touch your toes. This yoga pose can help alleviate muscle pain, as well as improve leg strength and flexibility.
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Sphinx yoga pose
As you can see from the name, this yoga pose takes after the sphinx of Egypt. Actually, it’s just called that because of the similarity. Basically, you want to stretch your body flat on the yoga mat or your bed to begin this yoga pose.
Then, from this position, you want to lift your upper body just enough so your elbows can support your upper body comfortably. Your legs need to extend all the way behind your body and your face faces forward as your elbows hold your upper body.
Doing this yoga pose will help stretch your entire spine, which can then affect your hips, pelvic area, as well as legs. This yoga pose is gentle enough provided you stretch your spine just comfortably.
This yoga pose is also great for stimulating the mind and rejuvenation, so it can help improve your perimenopausal moods for the better.
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Fan posture yoga pose
This yoga pose will need you to be on the ground and standing on your legs. From where you are standing, extend your legs and feet so they are wider than your shoulders. Toes should be facing forward with this position.
Then, slowly stretch your arms downwards and reach out to hold your ankles and stay this way for a few minutes. Doing the fan posture yoga will have your head near the ground and technically lower than your heart.
This pose intends to strengthen your posture while also boosting your flexibility.
The fan pose allows you to improve your posture and blood flow throughout your body.
Menopause disrupts efficient blood supply which harm the bones and organs. Per the WebMD article, this pose repairs slouching and slumping, which accelerate your aging, especially post menopause.
This kind of yoga position can have a positive impact on cooling your nervous system, which will be a great aid when you are perimenopausal.
On top of that, this yoga pose will also help you stretch your inner tights and this is very important as you grow older because your muscles need regular exercises.
Doing this yoga pose for only a few minutes a day will help prevent muscle cramps and tightening.
Ultimately, it can be concluded that yoga poses are more beneficial for women's health than we think. The five yoga poses we discussed can surely help you ease your perimenopause symptoms and can help you be prepared for menopause.
Ideas To Help Get Your Female Libido Back On Track
The hazy, euphoric days of your early courtship and marriage may seem a million miles away these days. It normally begins alright but then sex drive starts following like the law of diminishing return.
The average span of a happy marriage is decreasing in Europe with the passage of time. There is a big reason! Physical relationship mostly holds the key that leads to marriage. But practical life quickly presents a different picture; the love is still there, but with the job and the house and the kids and the bills and your folks and his folks and the neighbors and the economy going south… it's no wonder that sex has taken a backseat in your home.
Hectic routine isn’t the only reason behind the lack of libido levels in women. Sure, everyone's busy, but sometimes female libido can be depressed for other reasons. If you want to revive those golden initial days right after the marriage ceremony and honeymoon, you need to first know what took away your desire for sex. Once you detect the problem, you can work on the right solution instead of beating about the bush.
Here are a few ideas to help get you back on track: clear your schedule for regular date nights, practice simple relaxation techniques, and see a physician in case there are medical reasons for your lack of interest in sex and intimacy.
Clear your schedule
If you have been feeling that your female libido has been missing, perhaps it's because there are so many other things to think about, sex and intimacy comes in last on your list. With so many things to worry about, it almost becomes impossible to think about sexual pleasure. Even if your partner insists, you can’t feel that drive and zest to cherish sex. This is why it is important to clear your mind first by getting rid of all other worries.
Try clearing your schedule one night a month or one night a week and make this time exclusive for spending time with your partner. You might not feel anything different at first, but like riding a bicycle, if you try getting back into it, then you might be surprised at how easily it all comes back to you.
A Female’s Guide - How To Optimize Your Sex Life?
Regulate Your Blood Flow
If the circulation of the blood in your vessels is suffering from issues or it is not regulated properly, your body experiences the lack of energy. The blood supply to your vital sexual organs is not efficient. It reduces libido.
When struggling to generate the desire for sex, you need to develop a habit of frequent movement in the form of some physical activity. A brisk walk, either early morning or in the evening is a good idea to regulate the blood flow. In addition, try to consume healthy food and avoid junk food. Drink plenty of water and regularly eat watermelon or pomegranate.
When the blood flow regulates, your vital organs receive enough blood along with fresh oxygen. This is what activate your sex organs and you start feeling the impact of new energy. Once you feel this energy, your desire for sex elevates and you find yourself in a better position to satisfy your partner in the bed.
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Relax
Stress can have a major effect on your female libido. If you practice basic relaxation techniques regularly, you may find your female libido returning slowly but surely. You can begin with a few minutes of meditation every day, or even just focused thinking.
Try deep breathing exercises, a few minutes of stretching, or even light exercise. You can also try aromatherapy with scented candles or bath oils or lotions. The point is, you want to take ten minutes from the rest of your day to refresh yourself and get recharged and your female libido back on track.
Get a good checkup
If you've been feeling that your female libido hasn't been where you think it should be lately, and you've tried other options, including date nights and relaxation techniques, then maybe you should think about going to the doctor.
In many cases, when women get stressed and over-scheduled, they put themselves last and don't take care of themselves properly.
A trip to the physician for a full healthcare workup can reveal if your female libido problems are the result of simple stress and exhaustion or if there is an underlying medical reason. If there is a medical reason, then in many cases, a simple medication regimen can help your female libido problems.
Women's interest in sex and intimacy can have a natural ebb and flow, however when it is consistent and long-term, then there may be a problem with the female libido.
This could be resolved with simple steps like setting aside time for the two of you to focus on each other, like a regular date night. Or perhaps a concentrated effort to practice relaxation techniques may help.
If not, there is always a trip to the physician to shed some light on the problem. Either way, your female libido won't necessarily fix itself; you will need to take proactive steps in order to get your love life back on track.
One Common Sign Of Low Libido In Women
Inability to Orgasm
Sex is a natural process and need of every adult human being. The process brings an indescribable charm to both the partners. This peak of enjoyment is called orgasm which is also the need of every individual. Inability to orgasm is, therefore, also recognized as a sign of low libido. This inability to orgasm means that the woman body was not ready for the process. This creates a strange feeling of depression in women because orgasm is the natural requirement of the body.
This also prolongs the sexual process which becomes painful after some time. Also, the women body lacks the energy required to carry out the sexual process. Inability to orgasm also creates a complex in the mind of the husband that he was unable to satisfy the sexual needs of the wife. These feelings destroy the charm and enjoyment in the sexual process which is naturally the need of the human body.
One Way To Prevent Common Sexual Frustrations In Marriage
Get nostalgic
As your married life progress and both partners grow older, it’s natural to miss out on old pleasures in place of new habits and hobbies. Sometimes, new kinds of busyness take place in our life, such as kids or other kinds of new responsibilities that take away from our lives the things that used to bring us so much joy.
Couples who have been married for a long time are most prone to this kind of unintentional forgetfulness. We may get so preoccupied with catching up with how the world around us changes and the process of adaptation can be begrudgingly stress-inducing.
Before the storms of everyday life ransack your marriage, and subsequently, your sex life, remember to take a chance every now and then to get nostalgic with your partner. Surely, there are things you both enjoyed greatly when you were just dating and maybe you haven’t done them in a while. If you find that you still like these old hobbies, places, or activities, take your partner to an old-school date! See how you will enjoy the same old things with brand-new appreciation.