Yoga for Perimenopausal, Menopausal and Postmenopausal Symptom Relief

 

It may not come across as a flawless system, but in a woman’s life, many milestones are linked to the body’s hormonal composition. During puberty, our bodies change – we grow taller, we change shape, and we get acquainted with a process that will accompany us for many years – periods. Periods are usually associated with the negative side effects – painful cramps, digestive disturbance and mood changes to name a few. And yet, the time in your life when periods finally stop can have an equal, if not bigger impact. Common symptoms of menopause include hot flashes, difficulty sleeping, a change in sex drive, vaginal discomfort, irritability and anxiety, joint stiffness and even issues with memory for some women.

To make matters worse, the symptoms occur for an extended period of time before and after the periods stop. A common treatment prescribed to manage menopause symptoms is hormone replacement therapy, along with tackling individual symptoms and improving overall health (i.e. employing a healthy diet, exercising, taking supplements etc.). Yoga serves as an alternative or an addition to conventional treatments.

 

Why yoga?

 

• It’s low impact

Seeing as menopause typically occurs between 49 and 52 years of age, the last thing you’d want to do is to take up a high-impact blood pumping exercise routine that leaves you out of breath. Even if it did have a positive effect on your transition, it would likely come with issues of its own – the joint strength and coordination might be the first ones to take the hit. Yoga, on the other hand, is low impact suitable for various ages, especially with the use of props.

The symptoms of the upcoming change are likely to start between a few months and a few years prior to menopause (a transition period also known as perimenopause), so unlike more taxing exercise or hormonal treatment such as HRT, yoga serves as a more sustainable option with fewer negative side effects.

 

• It’s easily adaptable

Another reason to look at yoga as a remedy is its accessibility. Depending on the duration and severity of your symptoms, yoga could be practised once or twice a week, every single day, or even selectively when the symptoms are becoming more pronounced (such as when on your period during perimenopause). It’s not just the length and frequency of the sessions that can be tailored to your needs, but you can also regulate the amount of effort you put in, the style you prefer, the time of the day when you practise and how much you modify the poses. The versatility of yoga as a whole makes it available to most folk – from young children to older generation, from working professionals to stay at home mums, from professional athletes to those who barely ever exercise.

 

• You can do it at home

One of the flexible aspects of yoga practice is location – as long as you have space for a yoga mat, can cultivate an appropriate temperature and a relatively peaceful environment, you can practise virtually anywhere! In the age of YouTube videos and phone apps, you no longer have to commute to specialised studios – allow your home to become your own personal studio. The added benefit of that, of course, is less time spent travelling. It also means that you can set your own schedule and work around other commitments that require your presence at home (I.e. looking after children, waiting for a parcel or doing housework).

 

• It’s cheap

A common treatment offered to women entering their perimenopause is hormone replacement therapy or HRT. Depending on your location, you might be able to have the cost covered by insurance or your country’s healthcare system, but unfortunately that’s not always an option. Yoga, however, comes with very few associated costs – all you really need is a yoga mat and internet access. Of course, if you have some money to spare, you could equip yourself with some props (such as blocks, bolsters and straps) but trust me when I say your house is full of things that could help you adapt your yoga routine. You could also invest into a personal programme or studio classes if you have a bigger budget, but when you strip it down to its basics, yoga is really accessible on a lower budget.

 

• Physical and mental impact

The beauty of yoga is the way it connects your body and mind, the way it creates impact on the physical body to affect our thoughts and emotions, and the way it stimulates our mind to relax, which in turn has an effect on the body. Since the hormonal changes women experience during menopause affect both their physical and emotional states, yoga is a good way to balance those changes out and ease the impact of the transition.

 

Yoga poses for thyroid stimulation

 

Thyroid is one of the endocrine glands responsible for hormone secretion into the blood. In the times when you are undergoing hormonal changes, stimulating the thyroid gland could help relieve some of the negative side effects.

 

• Bridge

Bridge Pose (Setu Bandha Sarvangasana) is a mild inversion that can be performed both in an active and passive capacity. It applies some pressure on your throat and has an impact on the thyroid gland. The full expression of the pose is also great for lengthening through the hip flexors and has a calming effect on the brain.

 

• Plough

The next progression from Bridge is Plough Pose (Halasana), where the legs are extended towards the space behind your head. As well as stimulating the thyroid and opening through the upper spine, it doubles as a great stretch for your hamstrings and lower back, providing relief in case of painful cramps and stiff joints.

 

• Shoulderstand

Supported Shoulderstand (Salamba Sarvangasana) is the pinnacle of this inversion series. Make sure to gradually build up the strength to execute this pose, and use plenty of props to avoid injury. You could also perform a supported shoulderstand against a wall to provide further support.

 

Yoga poses for digestion and abdominal distress

 

One of the common symptoms experienced during menopause is abdominal distress, sometimes caused by the changes in our reproductive organs, other times originating in our digestive system, and occasionally it can even be a side effect of anxiety and stress.

 

• Twists

Yoga twists are a great way to massage your abdominal organs and relieve tension caused by menopausal symptoms. Try taking measured breaths in Supine Belly Twist (Jathara Parivartanasana), opening your chest in Half Lord of Fishes Pose (Ardha Matsyendrasana) or find your focus in Triangle Pose (Utthita Trikonasana).

 

• Wind Relieving Pose

The name almost speaks for itself. Wind-Relieving Pose (Pavanamuktasana) centres the focus on our belly, stimulating abdominal organs by applying pressure through our thighs. As well as releasing trapped digestive gas, Wind-Relieving Pose improves other gastrointestinal issues such as constipation or indigestion, and helps with easing tension in the lower back.

 

Restorative poses

 

• Reclined Bound Angle

Reclined Bound Angle Pose (Supta Baddha Konasana) is a supine restorative pose, often included in the Yin sequence to encourage the inner hip and groin opening. It is especially helpful for soothing and calming the body if you are experiencing stress or hot flashes.

 

• Reclined Hero Pose

Supta Virasana, or the reclined variation of Hero Pose, is a great stretch through the front of the body (including lower belly and hips) and a fantastic way to combat irritability and fatigue caused by menopause.

 

• Legs up the wall

The Sanskrit name of this pose is Viparita Karani, viparita meaning turned or inverted, karani meaning action or doing. This pose is credited with being able to relieve menstrual cramps, regulate blood flow and de-stress the body. You could keep your back aligned flat or raise your hips onto a block or rolled up blanket. Legs up the wall is one of the most accessible yoga poses and is almost guaranteed to make you feel better.

 

Warnings and cautions

 

When choosing a yoga routine, be sure to do your research first. If you are attending a class, speak to the teacher about your symptoms and make sure they know how to adapt the poses to suit your purpose. Focus on gentle, restorative sequences, such as Yin or modified Iyengar practice. If you can find a yoga session in your area focusing specifically on women going through menopause, you have truly hit the jackpot. Make good use of any available props – from bolsters and blocks to household items such as a blanket or chair. In yoga, it’s important to set your limits, so remember the endgame is to ease the physical and psychological effects of menopause as opposed to looking a certain way or doing the perfect box splits. Check in with yourself every step of the way, and pull back if necessary.