Ways to make menopause easy with Yoga

CHENNAI: Menopause is a time to relax and restore. Practicing yoga during this time helps you connect more deeply with your body and let go of tightly held tension and uneasiness. Women in their menopausal stage should consider practicing some of the cooling and relaxing asanas and breath practices as follows.

Asanas

Practice gentle forward bends which will give a light massage to the abdominal and pelvic region. This will help relieve congestion, heaviness, cramping and heavy bleeding as also relax the mind. Some forward bends you can practice are Paschimottanasana, head-to-toe pose (Janu Sirsasana), child's pose (Balasana). Feel free to use props like cushions and bolsters for support and comfort.

Breathing

Cooling and balancing pranayamas sheetali and sheetkari, Nadi shodhana, Bramari, and AUM chanting can help. Pranayam is very useful for balancing emotions and calming the mind especially during hot flashes, which is one of the most prominent symptoms of menopause. It can also help in dealing with aches and pain. Do not put any strain on the breath or practice with any retention or locks as this will increase discomfort. Simple, relaxed and gentle pranayama is helpful.

Meditation

Meditation exercises like whole body and breath awareness can also provide relief along with Yoga Nidra (avoid Yoga Nidra in case of depression). If you are not feeling too uncomfortable then a yoga session can be useful to help alleviate any pain, balance emotions such as mood swings, anxiety, anger, depression, irritability and gently relieve any congestion. Menopause is a time to vary one's yoga practice to look within and find peace and tranquillity.

In conclusion

Remember to always listen to your body. In case of any pain or discomfort, immediately stop and relax in the corpse pose or shavasana. Practice with gentle, slow movements and avoid jerks or intense movements. Your body needs extra care at this time so don’t hesitate to take time off. If you don’t feel like you have the energy to make it to your mat, don’t push yourself. Practice yoga nidra while lying on your bed or simple deep breathing. Last but not the least, practice yoga under expert guidance and do so gradually and slowly.

Authored by- Arunima Singhdeo, Founder & CEO of Shvasa.com, an online yoga learning platform