Congratulations! If you are a woman in your 40s or 50s. You have successfully endured a lot of menstrual pain all these years and we are all proud of it!
But as a gift what are you receiving? A full bag of menopause symptoms…
UFF! Too sad.
Those 4 a.m hot flashes.
- Constant mood swings.
- Memory losses.
- Dizziness.
- Fatigue all over.
- Constant anxiety.
Too harsh right?
But if I say that, a daily dose of yoga can make your life much simpler! Would you believe me?
Yes, a 45-50 minute routine of easy yoga exercises can make your menopause phase very light and easygoing.
And be it early morning or late evening, either time is absolutely perfect for your routine. Mornings will help your day go smoothly and evenings can help remove all your fatigue and stress of the day. The only thing required is zeal to do yoga and make it your routine.
So, Let’s keep all the lethargy and procrastinating energies aside, and work towards creating the drive!
Time to switch into Asana mode..
1. Pranayama / Bhramari Pranayama
How to do it?
- Sit on a firm chair with an erect backrest, if unable to sit on the floor.
- Keep the body above the waist straight and the spine erect.
- Inhale fully and then exhale slowly, smoothly and continuously in a controlled manner from the nostrils with a little force, making a humming sound like the black bee.
- Keep the mouth closed throughout the practice. The sound need not be very loud but should create the vibrations.
Time to be spent: Perform it for 10 minutes in the set of 10-12 breaths each.
Difficulty level: Easy
Benefits: Daily breathing techniques can help you in a lot of beneficial ways like reduced anxiety, stress relief, etc.
2. Forward Bend Pose / Uttanasana
How to do it?
- Start folding from the hips, keeping both the legs and the body straight, while standing tall in Tadasana.
- Now bend down and touch your fingertips or palms to the ground in front of your feet.
- Allow your head to drop and your neck to relax, but keep your spine neutral and your chest wide.
Time: Perform it for 10 minutes in sets with proper rest of 30 seconds in between the sets.
Difficulty level: Easy
Benefits: This posture is very beneficial for relieving symptoms of menopause such as stress, impatience, and tension because it lets you tune in and soothe the nervous system while blocking out distractions and stimulation from your surroundings.
Caution:
- People with a knee injury should avoid.
- Asthma patients need to be cautious
3. Reclining Bound Angle Pose / Supta Baddha Konasana
How to do it?
- Bend your knees and lay your feet flat in the middle of your mat.
- Then lie down on your back on the mat or over support.
- Allow your knees to slide out to sides and press the soles of your feet together from here forming a diamond shape with your legs.
- Allow your arms to hang at your sides.
Time: Perform it for 10 minutes in sets with proper rest of 30 seconds in between the sets.
Difficulty level: Medium
Benefits:
- Helps release stress and tensions from the muscles.
- It helps in blood flow all around the body.
- It relaxes the pelvic area and slows down the heavy menstrual bleeding
- Helps reduce anxiety and depression and relax the mind.
Caution: People with a knee injury should avoid it.
4. Legs Up The Wall Pose / Viparita Karani
How to do it?
- Lay on the mat.
- Support your hips against the wall with some blankets or other support.
- Straighten your legs up against the wall.
Time: Perform it for 10 minutes in sets with proper rest of 30 seconds in between the sets.
Difficulty level: Easy
Benefits:
- Improves digestion
- Release stress and tension
- Helps cure insomnia or fatigue
- Helps calm the nervous system
Caution: People with a neck injury should avoid it. People with high blood pressure should take caution.
5. Bridge Pose / Setu Bandha Sarvangasana
How to do it?
- Lay flat on the mat
- Keep palms straight on the mat
- Bend your knees in such a way that the feet is flat on the mat.
- Hands lying straight on the mat, press the palms flat on the mat.
- Keeping your knees above your feet, lift your hips up.
- Lift your pelvic area as high as possible with arms staying strong on the mat
Time: Perform it for 10 minutes in sets with proper rest of 30 seconds in between the sets.
Difficulty level: Medium
Benefits:
- Reduces backache and headache.
- Helps in reducing anxiety.
- Helps in blood flow.
- Improves respiration.
- Helps open and stretch the chest and front body.
Caution: People with a neck injury should avoid it.
These Asanas routine is will help women manage menopause beautifully. It blends powerful gland stimulating asana with chakra activating mudras and nurturing creative visualization to acknowledge this sacred “rite of passage”.
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