Easing into menopause

With the right combination of attitude and holistic lifestyle - a healthy plant-based diet, daily yoga and meditation, supplements and herbs, (as well as hormone replacement therapy if needed) — menopause can be, dare I say it, a blessing! Hearing these words, those of you who are going through nightmarish symptoms of hot flashes, long nights of erratic sleep, and irritability bordering on rage, may be heading toward that point at this very moment!

Every woman's experience is unique; there are as many different stories about menopause as there are women. Still, a 1998 Gallup survey showed that more than half of American women between the ages of 50—65 felt happiest and most fulfilled at this stage of life.

I believe that once the physical and emotional challenges become manageable, many women make a miraculous discovery about menopause — that it heralds a new consciousness, a new way of looking at life, and even, if one is brave and bold, a new life itself. Menopause gives us cause to stop in our well-worn tracks and ask, "What am I all about? What do I really want? What calls to me?"

Dr. Christiane Northrup draws upon her own personal experience in her book, The Wisdom of Menopause, which reveals the difficult and liberating process of life change that is initiated through menopause. These changes can be wonderfully life-affirming, a time of personal empowerment and positive energy. As Dr. Northrup writes: "Our brains are changing. A woman's thoughts, her ability to focus, and the amount of fuel going to the intuitive centers in the temporal lobes of her brain all are plugged into, and affected by, the circuits being rewired. After working with thousands of women who are going through this process, as well as experiencing it myself, I can say with great assurance that menopause is an exciting developmental stage — one that, when participated in consciously, holds enormous promise for transforming and healing our bodies, minds, and spirits at the deepest levels."

Body, mind, and spirit is what yoga is all about. Although all yoga postures and exercises are helpful for smoothing out the rough edges of menopause, here the focus will particularly spotlight glandular balance, supporting the nervous system, and reproductive health and will end with a meditation to balance the emotions and bring the mind to a state of equipoise and elevation.

Support for good menopausal health

This group of poses can help to reduce many of the most common symptoms of menopause, such as hot flashes, mood swings, undue weight gain, or sleeplessness. They particularly rejuvenate the reproductive organs and stimulate the proper working of the glandular system. They can each be practiced with either deep breathing or Breath of Fire. Feel free to practice them together or individually.

Fish pose

This pose opens the hips and pelvis and revitalizes the entire digestive and reproductive areas. If needed, place several folded blankets or a firm pillow or bolster behind your back before lying down. Be sure to support your neck with a rolled towel or small pillow.

1: Sit between or on your heels. If your heels feel over-pressured, place a rolled towel or pillow between your thighs and calves.

2: Bring your elbows down to the ground behind you, lean back, and ease yourself into a lying position, with your hands grasping the soles of your feet. Take care not to strain the neck.

3: Once you are lying down, relax your shoulders and expand your chest and hips with each breath. Relax your arms by your sides, palms facing upward. Continue for 1-2 minutes.

4: To come out of the pose, use your abdominal and upper body muscles to gently bring yourself back up onto your elbows and then to an upright sitting position. Be aware of keeping the neck relaxed.

5: Sit up straight and release your legs. Then stretch your legs out and enjoy a Forward Bend for a few seconds.

Downward facing dog
 
With regular practice, Downward Facing Dog rejuvenates your whole body. An inverted pose, it allows for the reversed flow of gravity and increases the flow of blood to the head and heart. It reduces stiffness in the shoulders, legs, and heels, and makes the legs strong and agile for walking and running. If practiced regularly, it can help check heavy menstrual flow and help prevent hot flashes during menopause. If you have low blood pressure, come out of the position gradually to avoid dizziness. This pose is easier to do on a "sticky" mat.

1: Stand up straight at the front edge of your mat, your arms at your sides.

2: Exhale and bend over at the waist, placing your hands on the ground beside your feet. If your hands do not reach the ground easily, bend your knees.

3: As you inhale, step back with one foot so that your foot is approximately 3ft (1m) away from your hands. Step back with the other foot so that it aligns with the first foot. Both hands and feet are now about 3ft (1 m) apart.

4: Position your right leg so that it is in line with your right arm, and your left leg is in line with your left arm. Stretch and open your fingers and toes. Feel the stretch from your palms to your heels. Move your torso toward your legs. Keep your hips lifted and stretched upward and backward. If possible, stretch your heels down to the ground. Slightly lower the crown of your head toward the ground, Continue stretching in this position for 1-2 minutes.

5: To come out of the pose, inhale as you bend one knee and step forward, bringing the foot as close to the hands as possible. Continue to support yourself with your hands on the ground.

6: Step the other leg forward while exhaling, bringing both feet into alignment. Bend your knees slightly if necessary. Then inhale and stand up straight. You may like to repeat the pose on the other leg.

Chair

This is an excellent pose for bringing energy and improved blood circulation to the ovaries, uterus, and entire pelvic area. It strengthens the leg muscles and opens the hips. It helps activate the energy of the first three chakras and circulates that energy into the solar plexus (emotional balance) and heart (compassion, selfless service) chakras. If your heels do not reach the floor comfortably, roll or fold a towel or blanket to place under your heels while in this position.

1: Stand up straight with your feet about 24in (60cm) apart, parallel to each other and facing forward. Inhale deeply.

2: Exhale as you bend forward, keeping the back straight and your head facing forward. Bend your knees so that your hands reach the floor your arms will be close to the inside of your bent knees.

3: Inhale, then exhale and lean forward slightly while bringing your hands between your legs. Turn your palms to face your ankles and grasp your heels (or ankles if necessary). Keep your head, spine, and buttocks in alignment and parallel with the floor Breathe normally for 1-2 minutes.

4: To come out of Chair pose, place your hands on the ground in front of your and push up, straightening your legs. Relax in a Forward Bend with the legs outstretched for a few seconds as you exhale.

Pigeon

Pigeon pose increases flexibility in the hips and groin and stretches the thigh muscles. It expands the chest, strengthens the lungs, and facilitates deep breathing. This pose strengthens the back muscles and revitalizes the kidneys and the entire endocrine system.

1: Begin by sitting on your heels and bringing your forearms to the ground with the palms facing downward.

2: Slide your left knee forward between your elbows and your right leg straight out behind you. Square your hips to the front, and lie the right foot flat on the ground. Lower your left hip toward the ground. If this is uncomfortable or feels unsteady, place a blanket under your left hip to support it. If needed, stay in this position or go on to step 3.

3: Draw your upper body upright as you place your fingertips on the floor either side of your bent knee. Relax your shoulders and lengthen your spine through the crown of your head as you inhale, lifting your sternum and pressing your heart center forward. Look straight ahead and breathe deeply for 1-2 minutes.

4: Practice this move when you feel you have gained enough flexibility and stability; otherwise go on to step 5. Bring your arms up to shoulder level, with your elbows pressing into your sides and your palms facing forward. Let your eyes up at the sky with your spine straight, chest lifted, and your chin tipped slightly upward. Hold the position with deep breathing for 1-2 minutes.

5: To come out of Pigeon, bring your hands down to either side of your front knee. Press your hands into the ground and lower your torso forward slightly as you lift your hips away from the ground.

6: Bring your right knee forward so that you finish by sitting in Rock pose. Then repeat the pose with your left leg extended and the right leg bent.

Front lunge

Calming and soothing to the nervous system, Front Lunge dispels fatigue and refreshes the brain. The leg muscles are toned and strengthened. This pose can be helpful in relieving depression and stress-related headaches and migraines. If you have low blood pressure, come out of the pose gradually to avoid dizziness. Front Lunge is best done on a "sticky" mat. Keep your eyes open to maintain your balance.

1: Stand straight with your feet straddled about 4ft (1.2m) apart. Place your hands on your hips and inhale.

2: As you start to exhale, bring your body forward until it is parallel to the ground. Keep your back straight, your head facing forward, and your chin up. Use your abdominal muscles to support your spine in this position.

3: Place your hands on the ground in front of you, fingers spread and arms about shoulder-width apart. Press your hips upward and backward, moving your weight slightly toward your heels. Take a few breaths in this position.

4: Move your hands closer to your body; with the fingertips touching the ground. Lift your chin and lengthen your spine as you flatten you back, inhale, and then exhale. Continue on to step 5.

5: Inhale and raise your arms evenly out to the sides, with your palms out straight, your fingers together; thumbs extended, and your back flat. Breathe deeply and hold for a few breaths.

6: Relax your head and upper body downward while exhaling slowly bringing your arms down and clasping your ankles or heels, whichever you can reach comfortably. Lengthen your spine and stretch your head toward the ground. Breathe normally and hold for a few breaths.

7: To come out of the pose, bring your hands to the ground in front of you, bend your elbows and knees slightly, and with a small jump bring your legs back together as you inhale. Bend your knees in a squatting position, then stand up.

Meditation for emotional balance

This meditation is very good for women, and is essential for those times when one is worried, upset, doesn't know what to do, or is on the verge of rage.

Before practicing this meditation, drink a glass of pure water, preferably at room temperature. Emotions and the need for water are intricately connected. When there is an imbalance of water in the system and the kidneys are pressurized, there is a tendency toward anxiety and upset behavior. From a scientific point of view, water is the medium that increases electrical potential across cell membranes, which is essential for the proper functioning of the nervous system.

The combination of drinking water, followed by applying pressure at the armpits with the raised shoulders and a Neck Lock, creates a tight lock on the entire upper body. Combined with a natural slowing of the breathing rate, this locked posture forms an automatic "brake" that is applied to the brain. The brain cannot continue its previous pattern of thinking, and within a short amount of time a balance is restored. Those with high blood pressure, a neck injury, or heart disease should consult with their physician before practicing this meditation.

1: Sit in Easy pose. If necessary, place a firm pillow, bolster, or thick blanket under your buttocks to allow the knees to relax down so that you are comfortable. Straighten the spine and relax the shoulders. Keep the chest lifted throughout the meditation. Place your arms across your chest and lock your hands under your armpits with the palms open and against the body. The thumbs may be outside the armpits. Close your eyes.

2: Raise your shoulders up toward your ear lobes as far as possible and hold them there. Apply a Neck Lock by contracting back on the neck and throat. The chin is pulled back toward the neck without tipping the head forward. If you are doing it correctly, you will feel that the cervical vertebrae are in alignment with the spine. Stay alert throughout the meditation to maintain the Neck Lock and raised shoulders, which are the essential components of the "brake" you are applying to the brain. Your breath will automatically come slower.

Begin with three minutes of practice, gradually increasing the time to 11 minutes.