Yoga in menopause: benefits and positions

Yoga is a discipline with countless psychological benefits, capable of keeping the body healthy and truly suitable for everyone. The practice of yoga is in fact aimed at anyone, regardless of age or gender.

Its positive effects are aimed at children in their education, at adults to be more centered in a fast-moving life, at people of advanced age to keep their body and mind in shape. And again, to pregnant women to help the body and mind support the growth of a new human being, to athletes to complete muscular work and so on.

In this article we talk about yoga during menopause: benefits and positions, how useful it is for mitigating the problems associated with this important change.

Menopause is a physiological moment in a woman's life that coincides with the end of her fertility. It generally occurs between the ages of 45 and 55, but early and late menopause are not uncommon.

Already a few months before the cessation of menstruation, alterations in the menstrual cycle are observed; in the same period the ovaries cease their activity and, consequently, the quantity of estrogens in the blood decreases, i.e. those hormones produced up until then by the ovaries.

The decrease in estrogen can cause some disorders and symptoms, both of a neurovegetative nature (hot flashes, profuse sweating, palpitations and tachycardia, changes in blood pressure, sleep disturbances, dizziness, vaginal dryness and genital itching), and of a psychoaffective nature ( irritability, unstable mood, fatigue, anxiety, demotivation, concentration and memory disorders, decreased sexual desire).

The most important consequences of the decline in estrogen are:

increased cardiovascular risk (heart attack, stroke, hypertension);

osteoarticular pathologies, in particular the increased incidence of osteoporosis; increase in body weight.

The benefits of yoga during menopause

Before seeing the yoga positions in menopause, let's summarize the benefits of yoga for the elderly which, among other things, we remember is not only recommended for those with a trained physique.

The most immediate are those that anyone who approaches the practice of yoga experiences:

- clearer muscle tone;

- deeper breathing;

- greater sense of balance;

- more sustained mood.

Even more interesting are the specific advantages "given" by yoga for the elderly:

relieves pain resulting from typical age-related pathologies, such as osteoporosis and arthritis;

slows down the natural curvature of the back, which causes chronic pain;

fights depression and loneliness;

helps control blood pressure: meditative practice and slow breathing allow you to reach a state of greater serenity which translates into a natural lowering of blood pressure;

combats insomnia; recent studies have in fact demonstrated how meditative practice significantly reduces the time needed to fall asleep;

reduces the discomfort of menopause, because it helps counteract the pain typical of the period and stress.

Yoga in menopause:

the types of asanas to practice

As written above, yoga is for everyone. This discipline supports every natural change in time: it counteracts the negative signs of each phase, helping the body and mind to stay centered, balanced and strong. It is said that yoga doesn't steal time, but gives it away.

The practice of yoga works on both the body and the mind, keeping the mind active in a healthy body. Against aging, different types of asanas can be practiced. We summarize them briefly:

Balance asanas: help strengthen the leg muscles; falls become less frequent and balance keeps the body centered and safe.

Twisting asanas: they represent an excellent rejuvenation of the body; the twist creates a massage to the internal organs keeping them active and functioning well.

Strength asanas: they help the body stay fit, keep the skin elastic and also give mental strength.

Restorative asanas: they help the body relax and promote sleep.

Inverted asanas: improve blood circulation, counteract tiredness and are an instant benefit for foot and leg cramps.

Softer approach

In general, as might be expected, yoga during menopause involves a softer approach to the discipline. You should therefore prefer the gentler asanas, to avoid overloads on the spine; It is also recommended to make slow movements and breathe deeply.

Always remember to listen to your body and never force it. Constant practice will make your joints more agile and with patience you will achieve results that you previously considered unattainable 

Recommended positions for yoga during menopause

Here are the most recommended asanas for yoga during menopause:

Tadasana. It is one of the basic positions of yoga: it is safe and does not involve risky twists. It relaxes all the back muscles, allows you to develop balance and works the abdominal muscles, promoting digestion and improving posture. We advise you not to keep your arms raised for too long, especially if you have shoulder injuries.

Baddha Konasana. Asana suitable for meditation, easy to hold and ideal for promoting breathing. It also works on the kidneys and bladder, toning the muscles that support the internal organs. Perfect position to reduce the discomfort of menopause.

Utthita Trikonasana. This position is a little more difficult because it involves twisting the torso; it must immediately be said, therefore, that it is contraindicated in cases of even mild disorders of the spine and knees. One of its most immediate benefits is the reduction of blood pressure; It also tones the muscles of the legs and arms.

Dandasana. Another position that can be approached gently. Very effective for preventing digestive problems and those related to sciatica; It also improves posture and balance and helps to straighten the shoulders