Yoga for Menopause Symptoms
Are you struggling with the symptoms of menopause? From hot flushes and night sweats to muscle and joint pain, menopause can bring about a host of uncomfortable changes. But what if there was a way to alleviate these symptoms, achieve a sense of balance and improve your overall well-being? Yoga could be the answer. It helped me so much during peri-menopause when I was really struggling.
This ancient practice not only helps manage stress but also addresses many physical symptoms of menopause, transforming your journey through this phase of life. Unfortunately, many women don’t take advantage of yoga’s benefits because they don’t know where to start.
Why do we dismiss Yoga to treat Menopause symptoms?
- Lack of Knowledge: Many women don’t know which yoga poses are best for menopause.
- Intimidation Factor: Yoga can seem intimidating, especially for beginners.
- Time Constraints: Busy schedules can make it hard to find time for a new practice.
- Fear of Failure: Some fear they won’t be good at it or won’t see results quickly.
- Inconsistency: Sticking to a new routine can be challenging without immediate benefits.
But don’t worry – I’m here to guide you through how to overcome these challenges and integrate yoga into your life for better menopausal health.
Step 1: Start with Simple Poses
When you begin anything new, including Yoga, it is important to begin with simple poses to build confidence and prevent injury. Start with poses like Child’s Pose, Cat-Cow, and Mountain Pose. These poses are gentle on the body and help you to gradually learn to stretch and relax your muscles. Try Mountain Pose with me.
Why It’s Important:
Starting simple helps you build a strong foundation and ensures you’re not overwhelmed.
Christine, a 60-year-old client, started her practice with these basic poses. Within weeks, she noticed reduced back pain and improved flexibility. She felt more confident about trying more complex poses over time.
Step 2: Focus on Consistent Practice
Many people go wrong by expecting immediate results and giving up too soon. Consistency is key when making lifestyle changes including beginning Yoga. Set aside a specific time each day to practice, even if it’s just 10-15 minutes.
Where Many Go Wrong:
People often quit because they don’t see immediate benefits.
Example: I have to admit that I was sceptical in the beginning and it was only because I was going to a class with a friend that I kept on going. It was only after I had been doing a regular class for a few weeks that I began to notice the benefits.
Step 3: Incorporate Breathing Techniques and Meditation
I can honestly say that discovering Yoga transformed my Menopause experience and the part that I believe helped me the most was discovering breathwork and meditation. These practices help manage stress and hormonal imbalances, leading to a more balanced and calmer state of mind. Numerous scientific studies confirm that regular relaxation or meditation will reduce the frequency and intensity of hot flashes. (1)
Why It’s Important:
Breathing exercises and meditation can significantly reduce stress and anxiety, which are common during menopause.
Example: At the height of my perimenopause I was waking around 7 times every night. Spending my days feeling exhausted and hoping in vain that the next night would prove to be better. I was desperate to find a solution that didn’t involve taking prescription medication and I was willing to try anything.
A friend invited me to try a Yoga Class and after only a few sessions I noticed that my sleep was so much better., I woke feeling refreshed and my overall mood was much improved. I wish I had discovered the amazing power of Yoga sooner.
In Summary
Yoga offers a holistic approach to managing menopause symptoms by combining physical postures, breathing techniques, and meditation. By starting with simple poses, maintaining a consistent practice, and incorporating mindfulness, you can transform your menopausal journey into a more positive experience.
Next Steps:
Try spending just 5 minutes today in a simple yoga pose like Child’s Pose or Mountain Pose. Focus on breathing slowly and steadily in and out through your nostrils and notice how your body feels. Now try to commit to a small daily practice.
Yoga isn’t just about flexibility and strength; it’s about finding balance and peace in your life. Embrace this journey and discover the transformative power of yoga during menopause. Save this guide, share it with friends, and refer back to it as you progress. Your body and mind will thank you.
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Contact Phillipa(1) Samami E, Shahhosseini Z, Elyasi F. The effects of psychological interventions on menopausal hot flashes: A systematic review. Int J Reprod Biomed. 2022 May 23;20(4):255-272. doi: 10.18502/ijrm.v20i4.10898. PMID: 35822187; PMCID: PMC9260068.
Author: Phillipa Butler, Chartered Physiotherapist
