The way you’ve been feeling lately, you swear could be Snow White’s missing dwarf, Snarky. You’re a combination of Grumpy, Sleepy and that little known dwarf Punchy, all rolled into one very uncomfortable package. Perimenopause doesn’t only play games with your body; it messes up your moods. Yoga, an exercise for both your body and your mind can help you banish those annoying dwarves, reduce stress and yes, ladies, even rev up your sex life!
Exercise can really do wonders for you, especially when you’re in a bad mood. My recent article on how to ease menopausal symptoms with exercise explains how getting off your duff can reinvent your life. I’ve even covered how yoga beats up insomnia!
Facts don’t lie: doctors dig yoga too!
A recent study by Dr. Beth Cohen, “Yoga: An Evidence-Based Prescription for Menopausal Symptoms,” published by the Journal of the North American Menopause Society found that the 120 women between 40 to 50 who participated in the study; yes, these women had a variety of menopausal symptoms. They followed a regime of five 60-minute yoga sessions for eight weeks had a significant reduction in symptoms. The study also showed that they increased their concentration and attention span as well.
Why does yoga work so well? The breathing exercises can help gently reduce stress. The various yoga poses assist in keeping and gaining flexibility and muscle strength. All these positives lead up to reducing and relieving you of those yucky and unwanted perimenopause symptoms!
Now you don’t have to drop everything in your life and spend 24/7 in a yoga studio to get your body and mind to behave. I mean if you did, you’d never know what happened on Scandal and who the Bachelor picked, right? Using yoga doesn’t mean losing scads of free time. You can practice poses at home or in the office. If you’re doing it at work, make sure your door is closed…just sayin’.
“If you practice yoga before menopause, then all the poses that are especially useful for coping with uncomfortable symptoms are already familiar, and you can reach for them like an old friend,” states Suza Francina, leading yoga instructor and the author of Yoga and the Symptoms of Menopause. “If you are familiar with restorative poses, then you have the best menopause medicine at your disposal.”
Slip on those yoga pants ladies and try out these blissful yoga techniques.
Viniyoga, developed by Gary Krafsow, MA works on physical issues like back pain as well as anxiety and depression.
Iyengar is an extremely gentle form of yoga. It’s a favorite among injured athletes, arthritis sufferers, and those who do not exercise regularly.
Jacki Nett, a faculty member of The Iyengar Institute of San Francisco, and Yoga Journal’s resident expert states that the Viparita Karani (legs up the wall pose) “Did wonders for me when in the throes of menopause…I would end up in Viparita Karani, and I always came out feeling grounded and with a sense of inner knowing about what to do next.”
Francina says that when you’re practicing yoga, “It is far better to do a few poses in a peaceful, leisurely way than to rush through too many.” She also recommends the Viparta Karani (legs up the wall pose) as well as the Reclining Butterfly. “If I could just pick one or two poses a day, I’d pick these two.”
For the Reclining Butterfly pose, sit in front of a bolster placed lengthwise behind you. Keep the soles of your feet together. “It totally opens up the pelvis,” says Francina. “It’s the same pose you would do if you were having a period with bad cramps.” Oh the joys of having your period, those memories never really go away!
If you’re feeling more ambitious, Mary Beth Janssen, author of Rejuvenation: Spa Secrets for Menopause and a certified Mind Body Health teacher with the Chopra Center of Well-Being devised a series of gentle yoga poses. The six poses were published in Health magazine and are so easy to do; you can practice them while watching TV.
There are scads of yoga DVDs to try at home. Yoga for Menopause is a 38 minute guided Ananda yoga session that works for women experiencing perimenopause or menopause. Kathy Smith’s Moving Through Menopause combines yoga, cardio and strength training.
Want to get into the thick of things instead of bumping into your coffee table at home? The Yoga Alliance has a national directory. You’ll find classes that deal with perimenopause quicker than a hot flash!
Namaste!
Suffering Silence is OUT! Reaching out is IN!
