yoga in MenopauseIpsita Ray
Periods- one of the sensitive aspect of women’s lives. Since, from the young age, a girl is curious to know what this phase is all about. And it is commendable how a 9 to 10-years girl start to handle the menstruation bearings maturely every month upto it lasts. Though menstruation comes onwards with a sort of unbearable pain and discomfort, but besides these hindrances, periods play a vital role in the process of reproduction in women. Menstruation is a way of releasing unwanted tissues from a woman’s body and keeping the body healthy. It is a hormonal process which prepares the body for pregnancy by thickening the lining of the uterus which helps in nurturing a fertilized egg during pregnancy.
For most girls, menstruation cycle starts to occur between the age of 9 to 13 years. Beginning of period in a girl signifies her capability of getting pregnant. Not getting regular periods till the age of 13 to 15 might be a severe concern in regards to the process of reproduction in women. Menstruation lasts in women upto 45 to 51 years. However, the age limit is not a fixed constraint for the process of menstruation, it may start as early in 8 years and can last up to 58 years. Menopause is the phase while a woman ceases to fertile or her menstruation end.
Menopause as a result of aging is a typical stage in every woman’s life. The women experience specific physical, emotional and psychological changes at the time of menopause. The process is carried in with a series of symptoms, including irregular periods, painful cramps, hot flush, night sweats, vaginal dryness, flushing, insomnia, mood swings, hormonal changes, variation in appearance, etc. However, with regular practice of some yoga for menopause, the discomforts and irritations of the process can be alleviated.
Fitness and more been your health partner in attaining good health brings to you the natural ways to ease those painful symptoms of Menopause. Taking out the stress and anxiety, this yoga asana help in uplifting your mood, increasing the body immunity to bear the changes, filling you with the positive energy, making you emotionally & physically active.
Let’s take a look at some of the Yoga poses which are helpful in menopause:
Sukhasana (Easy Pose)
Sukhasana is one of the most comfortable asanas among all yoga. It is as similar to sitting in a relaxed cross-legged position. It is one of the common practice carried out by all yogis. Sukhasana, a Sanskrit name meaning sukha which signifies the comfort and asana which means the pose. Thus, sukhasana is a posture to sit in a comfortable and relaxed position and is one of the helpful yoga for menopause problems in women.
The process of Sukhasana-
Sit on a mat or floor comfortably in a cross-legged position
Keep your spine straight
Close your eyes and practice deep breathing up to three breaths
Open your eyes, unlock your legs and stand up
Utkatasana (Chair Pose)
Utkatasana is another beneficial yoga in menopause, which derived from Sanskrit word meaning utkata signifies powerful, and asana signifies the posture. It is a powerful standing posture that strengthens your overall body, especially the thighs. It increases the energy level and stability of the body and help in activating the Manipura chakra.
The process of Utkatasana-
Place your feet together and straighten both the arms over your head
Push your hips slightly back as you are about to sit on the chair
Now start by bending your elbows, lowering your upper arms & place them over your head
Uplift & lower down your arms five times
Bring down your hands to shoulders
Virabhadrasana (Warrior Pose II)
Virabhadrasana also was known as warrior pose is a standing posture which boosts the stability, concentration, and energy level in the body. The asana named after the Hindu mythological warrior Virabhadra, who was believed to be the incarnation of Lord Shiva. It increases the energy level of your body which results in strong stamina and immunity. It makes your body stiff as a warrior. It is one of the beneficial yoga during menopause, which helps in recovering your body from the deficiency caused due to menopause.
The process of Virabhadrasana:
Stand straight, taking out your left leg backside around 3-4 feet bend down your right knee
Uplift your arms at shoulder level and place them parallelly to the ground
Keep your palms facing towards the ground
Uplift your hands at a distance of few inches
Hold on in this position for 10 seconds
Repeat the motion five times Repeat the process upto five times
With regular practice of these yoga menopause poses, you can quickly address this phase in your life. It helps to keep your body fit and active by increasing the immunity & strength. Making you strong enough to get through the tuff stage of menopause quite easily.
Explore our blog section to discover more yoga asana for other health issues.