Yoga for Menopause

About eight in ten women in the UK will experience menopause symptoms (NHS, 2018), some more extreme than others.  These are due to hormonal fluctuations and the decline of oestrogen.

With regular yoga practice, symptoms may improve along with physical strength which is beneficial for their future bone, brain and heart health, however yoga cannot replace hormones that are in decline.

Yoga embraces the whole human being - physical, mental, emotional, spiritual and soul, and provides us with an opportunity for self-insight and empowerment.

STYLES OF YOGA

There are many different styles of yoga from still, long-held poses to fast, powerful dynamic sequences.  I encourage people to try out a few classes and see which style they prefer, and which teachers they resonate with. I find a combination of the following styles really helpful during the menopause transition.

Restorative Yoga - max out on comfort, with blankets, cushions and eye pillows.  Poses are held for a long time, often with calming music or a guided relaxation, prose or poetry.  This style is great when you need to recharge your batteries and take your foot off the pedal.  Bliss.

Yin Yoga is all about the stretch!  After a gentle warm-up and some breathwork, you can expect to hold single stretches for 3-5 minutes each. Yin targets the connective tissues and focuses on organ meridians to improve the flow of qi and release pain and discomfort. 

Strala Yoga is inspired by Tai Chi and Eastern Medicine and focuses on reducing stress and finding ease.  It is really helpful for connecting to oneself and improving awareness of sensations and symptoms so that you can take remedial action early if, for example, you feel a hot flush, anger or anxiety rising up.

Similar styles are Hatha and Vinyasa Flow.  I would avoid power yoga, such as ashtanga, or hot yoga, as they tend to exacerbate symptoms related to heat and anxiety.

Menopause Yoga is ideal, or simply finding a class with like-minded or similar stage/age women.  Let’s take an example of a class for soothing rage and irritability.  The class would start with breathwork and intention to let off steam, and include poses which focus on the hips, thighs, groin, jaw, chest and arms, such as Lunges, Goddess and Downward Facing Dog and a Moon Salutation, which is a sequence of cooling poses.  Towards the end of the class, you can expect a restorative pose such as Hero (to stretch out the quads) and a long relaxation including a visualisation, prose or poetry. 

Many women feel re-balanced and at peace after a yoga class. 

A wonderful aspect of coming together for yoga with women who are also experiencing menopausal symptoms is that it provides a safe and supportive space for us to share our experiences, and to realise that what we may be experiencing is completely normal.  I often see women exchanging phone numbers at the end of a yoga workshop so that they can continue to support each other. 

We’re in this together.

Please reach out to us if we can support your menopause journey in anyway.