In menopause hot flushes and mood swings can really take it’s toll. Yoga can help generally and restorative practices can help support hormonal balance and cool the body down. Here are 5 key practices to help bring your body back into balance and help you keep your cool.
1. Sitali breath
Sit in a comfortable position with a long spine
Open your mouth to form an ‘O’
Curl the tongue lengthwise so its around 3/4 of an inch outside the mouth
Inhale deeply across the tongue and into the mouth as if drinking through a straw
Continue doing sitali for 2 to 3 minutes before returning return to normal breathing.
If you have difficulty curling your tongue you can try Sitkali breath instead by bringing your teeth together and open your mouth breathing in deeply across your tongue.
2. Supported bridge pose
If you have one yoga block, lie on your back, bend your knees, press into your feet and lift your hips. Slide the block under your sacrum on any height (low, medium or high) that feels okay for your low back. Bend your knees around hip width apart, keeping them directly above the ankles, or separate your feet slightly wider so the knees can join easily at your midline.
If you don’t have any blocks you can use pillows, folded towels or books to create the shape of a block that you can slide under the sacrum.
3. Legs up the wall pose
Sit with your right side against the wall, with bent knees and your feet drawn in toward your hips. Swing your legs up against the wall as you turn to lie flat on your back. Adjust your position moving your tailbone toward the wall. It doesn’t need to touch the wall. Place your arms in any comfortable position.
Find a comfortable position for your arms at your side, with palms turned up; relax your arms and shoulders. Or cross your arms over your solar plexus for a neutral shoulder position. Relax your legs against the wall. Settle into the pose and breathe for at least 10 minutes.
4. Supported bound angle pose
You’ll need a bolster or a couple of pillows to hand.
Sit down just in front of the bolster edging as close towards it as you can and gently lower down so you are supported with your knees bent. Bring the soles of the feet together and release the knees gently towards the ground. If tight joints make it difficult, use a rolled a blanket or cushions and slip it under your knees for more support in the pose. Alternatively, bring the knees together and position the feet either side of the mat. This is also a helpful variation.
Then rest the arms slightly away from the body, with the palms facing upward – or cross the arms over the solar plexus. Close the eyes and observe the breath for five to ten minutes.
5. Supported child's pose
Place a yoga bolster or couple of pillows on the mat, vertically. If kneeling on the mat is uncomfortable, add a folded blanket to pad the knees and tops of the feet.
Kneel in front of the props, using the folded blanket you are using to support your knees, and sit back on your heels. Then open your knees as wide as is comfortable and slide the bolster between your knees but not under your pelvis. As you breathe in, lengthen your spine. As you breathe out, fold yourself forward over the support, bringing your torso and head down onto the bolster. Bring your arms forward, hugging on to the support if you like.
You can do this pose either by resting the forehead on the bolster or resting on one cheek, choosing whichever is most comfortable for you. If you are resting on one cheek, make sure to change to the other cheek halfway through the pose.
Why not get in touch for a free consultation and find out how yoga can help you ease your symptoms and navigate the menopause.
