64
august/september 2019yogajournal.com.auYoga Poses for Every
Menopause Symptom
One of the most common (and mysterious) symptoms, hot flashes are experienced by
nearly 80 percent of all women during perimenopause. Characterised by a rise in core body
temperature coupled with a rapid pulse rate, these “power surges” produce a blushing that
begins in the face and spreads down the neck and arms. Hot flashes can disappear as
quickly as they appear, often leaving a woman feeling chilly and clammy as her body tries
to correct the temperature fluctuation.
No one really knows what causes hot flashes, although theories abound. Some say the
hypothalamus plays an important role; another possibility is that the hormonal fluctuations
in the body irritate the blood vessels and nerve endings, causing the vessels to over-dilate
and producing a hot, flushed feeling. Most researchers (as well as many menopausal
women) agree that stress, fatigue, and intense periods of activity tend to intensify these
episodes.
Walden suggests incorporating more cooling and restorative poses. Any gripping or
tension in the body can make hot flashes worse, so using props such as bolsters, blankets,
and blocks to help support the whole body is a good idea. Placing the head on a bolster or
chair during forward bends, for example, helps calm the brain and relax the nerves.
Supported reclining poses can also help promote complete relaxation. Reclining Bound
Angle Pose and Reclining Hero Pose, for instance, allow the abdomen to soften and
tightness in the chest and belly to release. Ardha Halasana (Half Plow Pose) with the legs
resting on a chair calms jittery nerves.Of all the symptoms women complain
about during perimenopause, fatigue
is second only to hot flashes. Plunging
progesterone could be the culprit,
especially if the fatigue is coupled with
depression and lethargy; if a woman
feels inexplicably weary for days or
weeks on end, depleted adrenal glands
could be part of the problem.
Either way, Walden suggests gentle
supported backbends because they
encourage the chest and the heart
to open and often bring renewed
energy, determination, and joy. One of
her favorites for this is Supta Baddha
Konasana. A deeply restorative posture,
it can instill feelings of safety and
nourishment. It also opens the chest,
improves respiration and circulation,
and helps lift the spirits while
completely supporting the body.Here are descriptions of the most
common symptoms and specific
recommendations for taming them.
HOT
FLASHES
At times during menopause, some women suddenly lose their train of
thought or find themselves unable to organise their thoughts. This
“fuzzy” thinking often happens at moments of great hormonal
fluctuation. Girls going through puberty, pregnant women, and those
who have just given birth often suffer similar levels of fogginess. Many
women find that yoga helps clear the cobwebs, especially if their
condition is exacerbated by lack of sleep or increased agitation. The
same postures that counter depression, such as backbends, chest openers,
and inversions, can help collect fragmented thoughts, says Walden.
In addition, Adho Mukha Svanasana (Downward-Facing Dog Pose)
sends blood to the brain and encourages deep, focused breathing, which
can improve mental alertness. And Savasana (Corpse Pose) soothes the
nerves, calms the mind, and puts the body into a state of repose.
These asanas are just a sampling of the tools a woman can equip
herself with as she journeys through menopause—and beyond. If you’ve
never practiced before, yoga can be a tremendous aid when your body
feels out of control. If your yoga has been a companion for years, you
might find that this is a good time to modify your practice to give your
body what it needs. Yoga’s rewards, after all, are lifelong. As Alison puts
it, “I have received so many incredible benefits from yoga, especially
during this period in my life. It has physically improved my body and
mentally helped me with the ups and downs.”MEMORY
FATIGUE
yj77_60-65 Yoga for Menopause.indd 64 19/7/19 12:37 pm64
august/september 2019yogajournal.com.auYoga Poses for Every
Menopause Symptom
One of the most common (and mysterious) symptoms, hot flashes are experienced by
nearly 80 percent of all women during perimenopause. Characterised by a rise in core body
temperature coupled with a rapid pulse rate, these “power surges” produce a blushing that
begins in the face and spreads down the neck and arms. Hot flashes can disappear as
quickly as they appear, often leaving a woman feeling chilly and clammy as her body tries
to correct the temperature fluctuation.
No one really knows what causes hot flashes, although theories abound. Some say the
hypothalamus plays an important role; another possibility is that the hormonal fluctuations
in the body irritate the blood vessels and nerve endings, causing the vessels to over-dilate
and producing a hot, flushed feeling. Most researchers (as well as many menopausal
women) agree that stress, fatigue, and intense periods of activity tend to intensify these
episodes.
Walden suggests incorporating more cooling and restorative poses. Any gripping or
tension in the body can make hot flashes worse, so using props such as bolsters, blankets,
and blocks to help support the whole body is a good idea. Placing the head on a bolster or
chair during forward bends, for example, helps calm the brain and relax the nerves.
Supported reclining poses can also help promote complete relaxation. Reclining Bound
Angle Pose and Reclining Hero Pose, for instance, allow the abdomen to soften and
tightness in the chest and belly to release. Ardha Halasana (Half Plow Pose) with the legs
resting on a chair calms jittery nerves.Ofallthesymptomswomencomplain
aboutduringperimenopause,fatigue
is secondonlytohotflashes.Plunging
progesteronecouldbetheculprit,
especiallyif thefatigueis coupledwith
depressionandlethargy;if a woman
feelsinexplicablywearyfordaysor
weeksonend,depletedadrenalglands
couldbepartoftheproblem.
Eitherway,Waldensuggestsgentle
supportedbackbendsbecausethey
encouragethechestandtheheart
toopenandoftenbringrenewed
energy,determination,andjoy.Oneof
herfavoritesforthisis SuptaBaddha
Konasana.A deeplyrestorativeposture,
it caninstillfeelingsofsafetyand
nourishment.It alsoopensthechest,
improvesrespirationandcirculation,
andhelpsliftthespiritswhile
completelysupportingthebody.Here are descriptions of the most
common symptoms and specific
recommendations for taming them.
HOT
FLASHES
At times during menopause, some women suddenly lose their train of
thought or find themselves unable to organise their thoughts. This
“fuzzy” thinking often happens at moments of great hormonal
fluctuation. Girls going through puberty, pregnant women, and those
who have just given birth often suffer similar levels of fogginess. Many
women find that yoga helps clear the cobwebs, especially if their
condition is exacerbated by lack of sleep or increased agitation. The
same postures that counter depression, such as backbends, chest openers,
and inversions, can help collect fragmented thoughts, says Walden.
In addition, Adho Mukha Svanasana (Downward-Facing Dog Pose)
sends blood to the brain and encourages deep, focused breathing, which
can improve mental alertness. And Savasana (Corpse Pose) soothes the
nerves, calms the mind, and puts the body into a state of repose.
These asanas are just a sampling of the tools a woman can equip
herself with as she journeys through menopause—and beyond. If you’ve
never practiced before, yoga can be a tremendous aid when your body
feels out of control. If your yoga has been a companion for years, you
might find that this is a good time to modify your practice to give your
body what it needs. Yoga’s rewards, after all, are lifelong. As Alison puts
it, “I have received so many incredible benefits from yoga, especially
during this period in my life. It has physically improved my body and
mentally helped me with the ups and downs.”MEMORY
FATIGUE