5 poses for continuing through the menopause – Blog – Yogamatters

Restorative Queen Reclined Supported Cobbler Pose (Rani Supta Baddha Konasana)

For cooling hot coils/ flashes.

Advantages:

This pose can relieve abdominal muscle cramps caused by menstruation and can feel cool and calming for hot flashes. It also encourages a feeling of physical and emotional opening, an attitude of relaxing and letting go, which is important in the perimenopause. However, remember that this is a supported relaxation position and not A yin stretch. The purpose of a healing pose is not to achieve a deep muscle stretch; The goal is to support your body in a position of convenience (Sattva).

Inflammation In the menopause can influence your joints and connective tissues (including frozen shoulder, hips, wood oversman, sacro -iliac joint and knees). Treat yourself as a queen who uses so many props (pillows, pillows, stimulation, etc.) if you have available. Pay special attention to supporting your head and neck with a folded blanket. This ‘main nest’ prevents it from rolling to the side, so that you can completely relax.

Before you settle in this pose, set a timer for 15-20 minutes so that your mind is not worried about time. (It takes at least 10 minutes to completely relax your nervous system.)

Props:

1–2 Bolsters or 2 sturdy pillows; 1–2 Yoga bricks, 2-4 yoga blocks or pillows; 2–4 blankets. Optional: eye bag or mask, blanket to fold the body.

1. Place the bolster (s) or 2 sturdy cushions in the length on your mat (or bed). 2. Increase the upper end with a yoga block, stones or cushion underneath and adjust to a comfortable height.
2. Fold a blanket in a rectangular shape and place it along the Bolster, both sides of your mat to support your knees, hips and forearms. Depending on the thickness of your bolster and the curve in your lower back (wood spine) you may need to add another rolled -up blanket or towel at the end of the Bolster. Fold a blanket at the top of your Bolster to support your neck and head.

Come in:

1. Put your tailbone on the lower part of the blanket and place your spine along the Bolster.
2. Open your knees with the soles of your feet that touch each other. Squish the props under your thighs to support your hips.
3. Let your forearms rest on the props, with your hands higher than your elbows, so there is no discomfort in your shoulders, especially if you have frozen shoulder and inflammation.
4. Fold the blanket under your neck and head so that your forehead is higher than your chin.
5. Option to place an eye bag or mask over your eyes or forehead to soften the light and let your eyes rest.

Tip: If your mind is active and you find it difficult to settle, listen to one of my yoga nidra recordings. If you have hot flashes in the pose, repeat my confirmation of ‘hot flush wave’ in your mind while your ocean breathes.

Confirmation:

It’s just a hot flush

It won’t take

I let it flow through me

It will pass.

Change for menstrual bleeding:

If this wide knee pose feels vulnerable, you can reduce the ‘hip opening’ by adding more props to support or exchange under your legs for a healing side lying attitude (Savasana).

Modification for trauma and vulnerability: Place a rectangular simple blanket along the center of your body and pelvis and cover your feet. The general weight can feel calming and reassuring.

Come out:

1. Use your hands to help your legs up and let your knees touch, which separates the feet wide. This is a soft counter for the hips.
2. After a few breaths, your knees waves gently in the wiper wiper pose next to your knees (Supta Parivrtta sucirandhrasana), and roll to one side of your body to slowly come to a sitting position.

Godin High Squat Pose (Utkata Konasana)

This pose is part of a yang-yin yoga sequence designed to give emotional tension and cortisols caused by increased stress. The goal is to channel this energy instead of exploding it, which can harm others) or implode that can be harmful to you. By using our goddess energy at this stage of life, we learn how to step into our strength and use it in a more focused and calm way. Menopause is a awakening and the chance to step into life in our leading role.

1. Stand with the feet wide, toes bleached.
2. Bend your knees so that your kneecap follows above your 2nd toe. Check if your arches have been canceled and not collapse.
3. Inhale, stretch your legs and raise your arms.
4. Breathe out, bend your knees back into a squat and bend your elbows.

Option: Add Lion’s Breath (Simhasana Pranayama) to release anger or emotional tension.

Change:

Sit on the edge of a chair for more hip and knee support.

Spirit meets the breath

This sitting meditation with breathing can calm a frightening mind and feel lowered in just 3-5 minutes. Try it with a cork stones or a weighted eye bag. I do not recommend using a wooden brick and anyone with osteoporosis must avoid a heavy weight that can compress the spine.

1. Sit comfortably with your spine upright and relax your belly so that you can breathe easily. Sitting against a wall or a chair with a straight back, you can support your back.
2. Bring a cork stones in balance on the crown of your head (a wooden brick is too heavy and can slip; a foam block is too light). As an alternative, place a low-weight eye bag on the crown of your head. This is a Marma point and the soft pressure can feel calming.
3. Let your hands rest on your legs with palms down, which feels grounding. Close your eyes when you feel comfortable.
4. Focus on your breath, breathe slowly and steadily, so that your inhalation and exhalation are the same length. The goal is to slow your breath, but without holding your breath. This is not an exercise for conservation (khumbaka). Stay here for 3-5 minutes and count how many breathing rounds you have taken this time.
5. To get out of the pose, you slowly pick up a hand to your head, moving in slow motion – rapid movement will disrupt your nervous system. Touch the bricks or eye bags and lift them from your head, pause a few breaths to observe how this feels. Then slowly lower the bricks or eye bags from your head, keep your eyes closed and let it rest on the floor, so that it is no sound because it touches the floor.

Come out:

1. Let both hands rest on your legs and sit quietly for a few minutes. Note whether the mental activity in your mind is delayed or whether you feel calmer and more in peace. This pose prepares us for a deeper meditation pracete, so you can choose to stay longer.
2. When you come out of this pose, you slowly open your eyes and keep your gaze soft and low so that you slowly receive the light and view of the outside world.

Changes and contraindications:

Contraindicated if you have migraine or hot flashes and osteoporosis. Instead, weighted eye cushion instead of a brick. Sit on a chair for knee comfort. You can also practice this without the weight on your head and maybe just a flannel. The effect will not be that dramatic, but the soft contact on the crown chakra/ acupressure and Marma Point can still be effective.

Restoration raised legs on chair (modified Viparita Karani)

Advantages: renews fatigue, reduces stress, can relieve digestive problems. You can stay longer in this position because it is less likely to cause leg or discomfort.

Props: 1 blanket or pillow.

4. Take your mat to a chair. (You can also practice this pose on your bed with your legs supported by pillows.)
5. Open a blanket completely on the mat so that it is flat and has no wrinkles. This is comfort for warmth and lower back.
6. Let yourself sideways sideways until the mat so that your pelvis is close to the chair. Option to let your pelvis rest on a pillow.
7. Let your legs rest on a chair (couch or bed) bent with your knees. Make sure that the back of your knees are supported by folding a blanket over the edge for comfort.
8. Fold another blanket under your head and neck. Place your hands on your stomach, go outside or wrap your hands with the extra blanket for warmth. Option to place a weighted eye bag on your forehead or eyes, or a scarf if you wear contact lenses.
9. Stay in the pose for 15-20 minutes

Come out:

1. Be careful not to hurry. Bend your knees.
2. Roll to one side and rest a minute before you sit upright.

Change if you feel agitated or too hot: the Sense injunction of this pose includes the blanket that is stopped around your head and in your shoulders to cut out external sounds and stimulation. Remove the blanket, but stay in the pose with raised legs.

Meno-Warrior Chair Pose Aquats (Modified Utkatasana), with a brick

1. Stand apart with your feet and place a brick between your mid -lines.
2. Bendyourkneesasifsittingbacktoachair.squezetheblockto involves your leg muscles. This also prevents your knees from falling in and takes the pressure away from the lower back.
3. Reach your arms ahead with your inhalation.
4. As you exhale, bend your elbows and pull them back to your ribs,
   Stand up and squeeze your buttock muscles.
5. Repeat 3 rounds of 10 chair squats.

Beginners: sit on the edge of a chair and get up 10 times without using your arms to lift you up.