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.
- 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.
- 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.
- 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.
- 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.
- 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.
Which Type Of Yoga Is Best For Menopause?
Menopause is a natural and inevitable phase in a woman’s life, marking the end of her reproductive years. It typically occurs in women between the ages of 45 and 55, and is characterized by a gradual decline in estrogen levels, leading to a range of physical and emotional symptoms. These symptoms can include hot flashes, night sweats, mood swings, fatigue, sleep disturbances, and vaginal dryness. While there are various conventional treatments available for menopause, many women are turning to alternative therapies such as yoga to manage their symptoms. With the multitude of yoga styles available, it can be overwhelming for menopausal women to determine which type of yoga is best for them. In this paper, we will discuss the various types of yoga and their potential benefits for managing menopause symptoms.
Firstly, it is important to understand that all types of yoga have the potential to benefit menopausal women. The practice of yoga involves physical postures, breathing techniques, and meditation, which can improve overall physical and mental well-being. However, some styles may be more beneficial for specific symptoms of menopause. Let us explore some of the popular types of yoga and their potential benefits for menopausal women.
1. Hatha Yoga: Hatha yoga is a gentle form of yoga that focuses on physical postures and breathing exercises. This style is suitable for menopausal women who may experience joint pain, stiffness, and reduced flexibility due to the hormonal changes in their body. The slow and controlled movements in Hatha yoga can help improve joint mobility and reduce pain. Additionally, the deep breathing techniques in Hatha yoga can help calm the mind and reduce stress and anxiety, which are common symptoms of menopause.
2. Restorative Yoga: As the name suggests, restorative yoga focuses on relaxation and rest. This style involves holding gentle poses for an extended period, allowing the body to relax and release tension. Restorative yoga can be beneficial for menopausal women who may experience fatigue, insomnia, and mood swings. The slow and soothing movements in this style can help calm the nervous system, alleviate stress, and improve sleep quality.
3. Yin Yoga: Yin yoga is a slow-paced style that involves holding seated or lying down poses for an extended period. This style targets the connective tissues in the body, such as ligaments and tendons, and can help improve flexibility and joint mobility. Menopausal women who experience stiffness and joint pain may benefit from practicing Yin yoga. Additionally, the meditative aspect of this style can help reduce stress and improve overall well-being.
4. Vinyasa Yoga: Vinyasa yoga is a dynamic and physically challenging style that involves linking breath with movement. This style can help improve cardiovascular health, strength, and flexibility. Menopausal women who experience weight gain and a decline in muscle mass due to hormonal changes may benefit from practicing Vinyasa yoga. The continuous flow of movement in this style can also help release tension and improve mood.
5. Kundalini Yoga: Kundalini yoga is a spiritual and meditative style that focuses on awakening the energy within the body. This style involves a combination of physical postures, breathing techniques, and chanting. Kundalini yoga can be beneficial for menopausal women who may experience mood swings and emotional instability. The focus on breath and meditation in this style can help calm the mind and improve emotional well-being.
In conclusion, all types of yoga have the potential to benefit menopausal women. The best type of yoga for menopause may vary from person to person, depending on the individual’s symptoms and preferences. It is essential to listen to your body and choose a style that feels comfortable and suits your needs. It is also recommended to consult with a certified yoga instructor who can guide you in selecting the right style and modify poses to suit your abilities and limitations. Regular practice of yoga can help menopausal women manage their symptoms and improve their overall quality of life.
