Menopause and Yoga

[Guest guest]

Thank you for the info...I used to do yoga all the time and felt

great , guess I need to get back into it , there seems to be alot I

need to do like make time for me to do the things I used to do , like

meditation and yoga....as for acceptence of this change , I went thru

that when I had my tubes done 16 yrs ago , the way my doctor did it

was final , not just tied so I dealt with that , in fact it was a

relief for me , and going thru menapause is ok with me the sooner the

better..lol...hot flashes dont bother me too much , dryness is not a

problem . declined sex drive ?? my BF prays for that ..LOL..my

biggest thing is the emotions being all over the place ( tears all of

a sudden coming while watching TV..a comedy at that..lol..)..one

minute laughing the next crying ( kids and BF think I am losing

it..then again so do I sometimes..LOL) ...and the periods being so

messed up ..2 in one month then nothing for a month ...to be a woman

is so much fun sometimes..LOL..well at least I still have my sense of

humor if nothing else..LOL....Lisa....--- In

, " yogiguruji <yogiguruji@a...> "

<yogiguruji@a...> wrote:

> Good Morning!

>

> Menopause and Yoga

>

> Menopause is a natural event in a woman's life that designates the

> end of fertility, or her childbearing years. Menopause results from

> the ovaries decreasing their production of the sex hormones

estrogen

> and progesterone. Most women can tell if they are approaching

> menopause when their menstrual periods start changing.

>

> Although the majority of women experience " natural " menopause, some

> women may experience " induced " menopause due to one of a number of

> medical interventions. Surgically removing both ovaries before

> natural menopause causes surgical menopause. Due to their abrupt

loss

> of ovarian hormones, women who experience induced menopause will

> usually have a sudden onset of hot flashes and other menopause-

> related disturbances such as a dry vagina and a decline in sex

drive.

>

> A woman who has a hysterectomy prior to experiencing natural

> menopause should continue to produce hormones and thus will not

> experience surgical menopause. However, sometimes removal of the

> uterus will cause damage to the nerves and blood supply to the

> ovaries. In this case, a woman may experience some menopausal

> changes. This " change of life " will continue and may even worsen

when

> the ovaries shut down further and menopause occurs.

>

> Acceptence of CHANGE is often times, half the battle. This is

another

> area where mind/body connection is very important. It is not

> necessarily the change itself, but how we perceive it, that makes

all

> the difference.

>

> Yoga Pose of the Day

>

> Utthita Trikonasana (Extended Triangle Pose)

>

> Triangle Pose is the quintessential standing pose in many styles of

> yoga.(oo-TEE-tah trik-cone-AHS-anna)

> utthita = extended

> trikona = three angle or triangle

>

> Benefits:

> *Stretches and strengthens the thighs, knees, and ankles

> *Stretches the hips, groins, hamstrings, and calves; shoulders,

> chest, and spine

> *Stimulates the abdominal organs

> *Helps relieve stress

> *Improves digestion

> *Helps relieve the symptoms of menopause

> *Relieves backache, especially through second trimester of

pregnancy

> *Therapeutic for anxiety, flat feet, infertility, neck pain,

> osteoporosis, and sciatica

>

> Contraindications/Cautions

>

> *Diarrhea

> *Headache

> *Low blood pressure

> *Heart Condition: Practice against a wall. Keep the top arm on the

> hip.

> *High blood pressure: Turn the head to gaze downward in the final

> pose.

> *Neck problems: Don't turn your head to look upward; continue

looking

> straight ahead and keep both sides of the neck evenly long.

>

> Step by Step

>

> Stand in Tadasana (feet together, hands at your side). With an

> exhalation, step your feet about four feet apart. Stretch your arms

> out the sides, shoulder height, palms facing the floor. Throughout

> the posture, keep strength in your arms and legs, rotate your

pelvis

> back, and lengthen your spine.

>

> Turn your left foot in 45 degrees by pivoting on the heel. Turn

your

> right foot out 90 degrees, also by pivoting on the heel. Swing your

> hips to the left as you stretch out to the right. Place your right

> hand on your right leg and extend your left arm straight up toward

> the ceiling. Do not allow the bottom arm to support any weight. Let

> your legs support you.

>

> Extend evenly on both sides of your body. Do not compress the lower

> ribs and hyper-extend the upper ribs. Look straight ahead or up at

> your left hand. Soften your gaze; quiet your hearing; relax your

jaw.

> Breathe evenly and comfortably through your nose. Come out of the

> pose by unbending at the right groin, keeping your spine straight

and

> long. Repeat to the left side.

>

> Comments:

> The trikona-sana is an excellent posture to do early in your

routine.

> The forward bending and lifting stimulates blood flow and helps to

> stretch and relax the back, shoulders, legs and arms as well as

> increases the flow of blood to the head. The muscles of the thighs

> and calves as well as the hamstrings are stretched. The slight

twist

> of the spine creates suppleness in the spinal discs and relieves

> lower back discomforts.

> The posture can be held longer by breathing gently through the

> nostrils rather than holding the breath. Another variation is to

> perform the trikona-sana rapidly thereby giving it a slightly

aerobic

> effect.

>

> Variation: Instead of stretching the top arm toward the ceiling,

> stretch it over the back of the top ear, parallel to the floor.

>

> Other Great Poses for Menopause:

>

> Adho Mukha Svanasana (Downward-Facing Dog)

> One of the most widely recognized yoga poses, Downward-Facing Dog

is

> an all-over, rejuvenating stretch.

>

> Baddha Konasana (Bound Angle Pose)

> Bound Angle Pose, also called Cobbler's Pose after the typical

> sitting position of Indian cobblers, is an excellent groin- and hip-

> opener.

>

> Halasana (Plow Pose)

> Plow Pose reduces backache and can help you get to sleep.

>

> Paschimottanasana (Seated Forward Bend)

> Literally translated as intense stretch of the west,

> Paschimottanasana can help a distracted mind unwind.

>

> Salamba Sarvangasana (Supported Shoulderstand)

> This version of Shoulderstand is performed with blanket support

under

> the shoulders.

>

> Uttanasana (Standing Forward Bend)

> Literally translated as intense stretch pose, Uttanasana will wake

up

> your hamstrings and soothe your mind.

>

>

> Andrew Pacholyk LMT, MT-BC, CA

> Peacefulmind.com

> Alternative medicine and therapies

> for healing mind, body & spirit!