In my decade-long experience as a yoga therapist I have seen women seriously
troubled during their menopause I have often heard how they feel a sense of
constant uncertainty it is indeed a period of critical adjustment.
Your own family especially a spouse will never really understand this feeling of
worthlessness one can experience.
The following sequence I have designed will ease you into
the sensitive and demanding faith we will be using a soft
padding like a roll mat to give you a sense of comfort while practicing.
For the menopause Yoga flow we need two props a rolled yoga mat and a folded
towel or blanket to place under the neck.
Start with a comfortable cross-legged posture
try and be in it for a few minutes before beginning this practice
We begin with sensitising the upper back and chest by placing it onto a rolled
mat a quick tip is to place the mat where the bra strap ends.
The lift of the chest towards the ceiling can invigorate the upper body with some fresh prana.
Stay in this posture for two to three minutes pulling the navel closer to the
spine with each exhalation.
let's continue by moving on to warming up the pelvic and lower body
by shifting the roll mat from under the chest to the tailbone.
Fill the body with some smooth breaths allowing the weight of the legs
to drop further and further onto the map.
Now deepening the silence in the body hold the mat from the sides and
gently lift the legs up to the ceiling pulling
your toes in towards the body as you allow the shoulders to drop against the
mat be aware about the legs.
To really benefit from this pose attempt to be in
it for two to five minutes enjoying the beautiful flow of blood down into the lower spine.
After enjoying a sense of static we can add some dynamics Setu Bandhasana movements.
Bend your knees press into all four corners of the feet
inhale lift the hip up high
and as you exhale release it gently back onto the rolled mat.
Do this five to seven times but not without synchronising it to long
soft flowing breaths.
Fingers in line with the shoulders your forehead resting
lightly onto the mat as you inhale lift the chest for the sense of opening in
the heart towards the ceiling and pushing the shoulders back widening your
collarbones and as you exhale long and soft gently release onto one side of the cheek.
Push back on your knees and place the rolled mat for your heels.
Curl your toes and lift into Adho Mukha Svanasana or the downward facing dog.
Place the heels onto the mat and peddle your way through releasing your calves and maybe even
throwing out a few breaths through the mouth once you feel connected attempt to
lift the tailbone higher towards the ceiling and with deep long exhalations
try and push your armpits closer to the mat end the sequence with a beautiful
supported Child's Pose.
Sitting back on your hip rest the entire body enjoying a
full lengthening in the spine and resting one side of the cheek onto that
rolled mat.
After you spend a few minutes in this sit back up in Vajarasana
and keep a focus on how the breath is moving in and out.
With a little effort to practice this yoga sequence one can
make menopause a beautiful phase of change and positivity.
Until next time stay tuned stay Glamrs