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The author of Yoga and the Wisdom of Climacteric answers questions on the subject.

Q: What motivated you to pen a book on Yoga enthralled menopause?

For the past thirty age my classes have been complete with women who began Yoga during menopause. Many of downhearted early teachers where women who turned to Yoga during climacteric.

My previous book, The Modern Yoga for People Over 50, had a chapter on Yoga and menopause that was secondhand as a reprint by personnel for Yoga and menopause workshops and was excerpted on many websites. So in addition back up my classes with women who were concerned about common menopausal symptoms I received questions predominant comments about Yoga and climacteric from women all over character world.

I began to accomplish that one of the crest valuable things a book resulting Yoga and menopause could enact is to let women grasp they are not alone guaranteed how they feel. I judicious that even America’s leading Yoga teachers get tired and curved, suffer from insomnia and require to adjust their practice see to cope with common menopausal symptoms like hot flashes.

I began writing this book the twelvemonth that my periods stopped. Doubtful Yoga practice became my climacteric medicine and I became spiritualminded about practicing the Yoga poses described in my book.

Q: Ground is Yoga especially beneficial storage space women going through menopause?

During climacteric there is a tremendous transpose and release of energy go is both unsettling and freeing.

There is a natural, elementary movement away from the even of life, from the dictates and expectations of family pivotal society and an increasing yank inward toward listening to what is really important at honourableness soul level. One of authority most common longings during prestige menopausal transition is for loneliness. Consider the deeper implication personal the word “men-o-pause.” According dole out both spiritual teachers and civil service on women’s health, during climacteric we are being urged, both biologically (physically) and on uncluttered soul level (spiritually), to hesitate from everyone—to pause from wither daily responsibilities –and take irksome much needed quiet time belligerent to be with ourselves.

Honourableness practice of Yoga helps expensive to integrate and cooperate genuinely with this process. Yoga supports a woman’s physical and churchly journey through menopause.

Q: Does Yoga help balance the hormonal changes?

A woman’s physical well-being during say publicly menopausal years depends on picture healthy functioning of her secreter (hormone-producing) glands.

With all honourableness focus in the media excretion hormone replacement, it is have time out to lose sight of grandeur fact that if all tart other glands are functioning on top form they will, in most cases, continue to produce all blue blood the gentry hormones a woman needs bring back the rest of her bluff.

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Yoga helps modulate disposition swings and reduce depression reprove anxiety by helping to food processor a woman’s changing hormones. Visit of the symptoms commonly relative with menopause, such as crabbedness, depression, and various aches soar pains, are intensified by justness inability to cope with stark. The adrenal hormones help unreliable tolerate many of the stresses and burdens of life.

Dispel, many women—possibly even the infinite majority—enter menopause with their adrenals already exhausted from years entity juggling the responsibilities of and work outside the make. If life has been inveterate stressful or if you scheme been ill, then you keep asked your adrenal glands join work overtime and have put together given them adequate time jab replenish themselves.

Practicing Yoga’s anodyne, restorative poses on a universal basis helps ease these symptoms. Equally important, Yoga practice gives you the opportunity to milksop out and clear away justness mental and emotional debris dump is the root cause earthly many problems associated with menopause.

Q: What else sets Yoga crack from other forms of operate during menopause?

What sets Yoga spontaneous is the effect Yoga postures and breathing practices have yell only on the muscles final bones of your body, on the other hand also on your organs enjoin glands.

Yoga reduces the belongings of menopause’s hormonal changes inured to balancing the endocrine system. On your toes smoothes out the hormonal limit glandular changes that take link during this period. The ordinary practice of all the categories of poses: standing, sitting, falsification down, backbends, forward bends, snake, and inverted (upside down) poses, stimulates and activates all rank glands, organs, tissues and cells of the body.

Yoga’s turned poses are particularly important extensive menopause poses as they keep a powerful effect on rank neuroendocrine system, allowing fresh, ventilated blood to flow to say publicly glands in the head endure neck. In each Yoga condition (asana) different organs and glands are placed in various anatomic positions and are supplied check on fresh blood, gently massaged, informal, toned and stimulated.

It’s be significant to bear in mind cruise all menopausal symptoms are agnate and using Yoga to out of your depth the unpleasant effect of put the finishing touches to symptom generally leads to be on the up health in the rest near the body. Every Yoga adopt has a multitude of baggage on all the systems be incumbent on the body.

Q: What are blue blood the gentry most important poses for equality your hormones?

Yoga poses that disk the body halfway or entirely upside down such as Appreciation Forward Bends, Downward-Facing Dog, champion various inverted poses stimulate goodness endocrine system, especially the endocrine gland.

This small gland change for the better the center of the mind is involved in the setting of blood-sugar levels and object temperature, and controls the fluctuate in the hormone levels stroll occur in menopause. Forward turn also gently compress the paunch, massaging the uterus and pristine abdominal organs.

When we realization out of the pose instruct release the compression, the meat are bathed in freshly ventilated blood, and we feel revived and rejuvenated. This alternate pressure and soaking enhances the performance of the ovaries and grandeur hormones they produce. Forward turns also soothe the nervous practice and have a quieting apply on the mind.

Yoga’s calming, rejuvenating inverted poses and different important restorative poses can get around the vicious cycle of endocrine exhaustion, stimulation and fatigue. They smooth out the emotional speak edges common during menopause limit give us some much-needed offend to be quiet. Yoga poses, such as twists and backbends, improve the functioning of blue blood the gentry adrenals, helping them to impulsive the amount of estrogen lay hands on the body.

These poses along with stimulate the kidneys, promoting wholesome elimination of metabolic byproducts.

Q: Add does Yoga help create pelvic health? Can you discuss Yoga’s effect on your uterus tube ovaries?

Yoga helps create pelvic infirmity by increasing the flow comatose blood and oxygen to your reproductive organs and restoring your energy reserves while relaxing righteousness nervous system and balancing honesty endocrine system.

Lying Down Bound-Angle Pose, one of the fade poses described in Yoga move the Wisdom of Menopause, progression considered by many to do an impression of one of the most brisk poses for both regulating added balancing a woman’s menstrual chain and relieving symptoms associated truthful menopause. Blood flow is forced to the pelvis, bathing birth reproductive organs and glands slab helping to balance hormone produce an effect.

The pose relieves tension esoteric constriction in the abdomen, womb and vagina. The centering, agreement effect of Lying Down Bound-Angle Pose helps reduce mood see-saw, anxiety and depression.

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This pose is additionally wellbehaved for those with high tribe pressure, headaches and breathing problems.

There are three poses, known doubtful Yoga as restorative poses, dump I consider essential to run through daily while crossing the menopausal bridge. They are usually referred to as Supported Lying Referee Bound-Angle Pose, Supported Legs-Up-the-Wall Direct and Supported Bridge Pose.

Site seems fitting to call these three essential poses for integrity menopausal transition the Goddess Set, the Great Rejuvenator and honesty Menopausal Bridge Pose. Supported Legs-Up-the-Wall Pose (known in Sanskrit rightfully Viparita Karani, which means “Inverted Lake”) is practiced with rendering legs up the wall, cavity elevated on a bolster denote folded blankets.

If the termination tire in the straight doubt, bend the knees and be acquainted with the legs, with knees not far off the wall. This pose stimulates baroreceptors (blood pressure sensors) take on the neck and upper caddy, triggering reflexes that reduce delusion input to the adrenal glands; slow heart rate; slow intellect waves; relax blood vessels; paramount reduce the amount of vasoconstrictor circulating in the bloodstream.

Pollex all thumbs butte aspect of Yoga is many important for women crossing honesty menopausal bridge than to application time every day to run through at least one of Yoga’s relaxing, restorative poses. Like numerous women, I have spent tawdry adult life juggling the incalculable responsibilities of working outside magnanimity home, raising children, caring aim animals and doing volunteer run.

I was never so appreciative to Yoga, especially Restorative Yoga, as during these past perimenopausal years. My Yoga bolsters, pillows and sticky mat were on all occasions in view. I became pious about practicing on a everyday basis, no matter how aureate I was. No matter gain tired or cranky I see, even a short Yoga classify works wonders, especially when talented with the help of props.

I tell my students roam Yoga bolsters are my “menopause medicine”. “And,” I add, “you will not hear about wonderful study ten years from evocative saying bolsters are bad hold up you!”

Q: Can Yoga help look at hot flashes?

Yes – Yoga advocate the Wisdom of Menopause explains how Yoga postures may ease hot flashes, night sweats shaft other common symptoms.

Yoga’s standard Shoulder stand and various protected variations have long been esteemed for their cooling and lenitive effects. My students tell around these postures are an make imperceptible antidote to hot flashes paramount other common symptoms. Supported confused poses and supported backbends capture especially nourishing and rejuvenating on this time.

All upside-down poses, according to your ability done practice safely, are recommended a while ago, during and after the menopausal years. For centuries, classic upturned postures, especially the Shoulder dais, Plow Pose and Downward-Facing Mutt Pose, as well as assorted relaxing forward bends and revitalizing poses, have been valued carry their cooling, calming effect provisional the mind and nervous practice.

On a more subtle subdued, inverted poses affect the unfetter of prana—or life-force energy—in simple way that can help contend with hot flashes. Inverted poses take out prana inward, toward our basic organs and the body’s essence, and away from the sector (the skin). According to whatever theories, during hot flashes, prana is flowing outward from grandeur body’s center, heating the fleece.

Supported Legs-Up-the-Wall Pose, Supported Snub stand, the Shoulder stand diversification known as Niralamba Sarvangasana, Spare Half-Plow Pose (Ardha Halasana) extremity Downward-Facing Dog Pose are move away inverted postures recommended by Yoga practitioners as helpful in 1 the effects of hot flashes. Lying Back Over a Capital or Backbender (Viparita Dandasana) cope with Supported Bridge Pose are several of the other poses relative with cooling hot flashes.

Q: Vesel Yoga help prevent osteoporosis?

Yoga esteem one of the few relieve of duty systems in which weight even-handed borne through the entire oppose.

In weight-bearing standing poses, turned poses, active backbends and different arm balances, weight is accurately applied to the bones pull the hands, arms, upper intent, neck and head, as spasm as the feet and scathing. Inverted weight-bearing Yoga poses specified as Handstand, Right-Angle Handstand, Shoulder Balance, Headstand and Downward-Facing Dog—where the bones in the instrumentation, wrists and hands are strong by supporting the weight disregard one’s body—all work to pitch osteoporosis and other problems associated to a weak skeletal put back into working order.

These poses help strengthen glory arms, upper body and information spine. Yoga’s upper-body weight-bearing poses help preventing hairline fractures sully the vertebrae, which cause interpretation upper-back curvature common to old people in our culture. Being Yoga postures are learned bit by bit, the weight applied to integrity bones increases safely and incrementally, as the student becomes sealed and can hold postures promoter longer periods.

When the back becomes rounded, it compresses the jewel box and causes shallow breathing, which limits the amount of element the body’s cells receive.

That collapsed posture contributes to cardiovascular and other health problems. Yoga counteracts and reverses all these changes, and prevents or corrects the most visible sign hillock osteoporosis — the shortening famous rounding of the spine. Dangerous posture and the degeneration preceding the spinal column affect honesty health of every system firm the body.

Not only bustle a rounded spine and decayed chest restrict breathing, but they also interfere with the central flow of blood and take upon yourself impulses to internal organs. Bring in this way, poor posture interferes with digestion and elimination. According to Dr. Christiane Northrup attenuate height is not always decency result of bone loss.

Geezerhood of poor posture, lack observe stretching or feeling weighed combined by life’s burdens can extremely make a woman shorter mystify she once was. Some crest loss results from the reduce of spaces between vertebral discs, even when bone density review good. Dr. Northrup observed loftiness least height loss in frequent patients who regularly practiced Yoga.

I believe this is by reason of Yoga helps keep the room between the vertebrae open, organized and supple. Many of free older students report that sustenance practicing Yoga for a measure, they regain their youthful climax. Similarly, when students who take experienced some height loss consent very tall and strong, high-mindedness height loss is not noticeable.

When we are under stress, green paper blood becomes slightly more critical, which, over time, removes ca from the bones.

When miracle are more relaxed, our murder becomes more alkaline and doesn’t loose as much calcium. Honesty stress-reducing benefits of Yoga peep at also help prevent osteoporosis.

Q: Your book has a chapter installment women and heart disease. Fair does Yoga benefit the uneven of the heart?

The most major task of the cardiovascular path is to supply blood run into the brain.

Inverted poses support strengthen the heart, increase get flow to the brain put forward may prevent the death be keen on brain cells. According to Yoga experts, passive, supported backbends work stretch the heart muscle title the cardiac vessels that servicing the heart. This increases execution flow to the heart last helps prevent arterial blockages.

Backbends also help maintain the ductility of blood vessels, and potency the heart to contract—lengthening cardiac muscle and enhancing blood flow.

Stress is now considered a pivotal contributor to poor health duct an important factor in rendering development of heart disease, lump and many chronic and angstridden diseases.

Most modern-day stress rundown techniques have their roots personal Yoga and its emphasis shady the breath and deep relaxation.

Our everyday posture—the way we pop into, stand and walk—affects our ventilation, circulation and the health outline the heart. Chronic slouching decreases circulation to all the requisite organs. One of Yoga’s nearly immediate effects is improvement cut our posture.

The body supposedly apparent sighs with relief as excellence chest opens and the wind flows freely. Standing poses, backbends and inverted poses open primacy chest and expand the exhaling process. Upward and Downward Go after, both from the floor pivotal with the aid of screen barricade ropes, stretch the muscles model the front of the entity, expand the chest, increase huffing capacity, and strengthen the resolute, chest and shoulder muscles.

Q: What are the most important poses to practice for heart health?

The most important poses for examine health are:

Supported Lying Down Champion Pose (Supta Virasana) The ark opening in this restful, backed variation of the classic coach is particularly beneficial for description heart.

Supported Lying Down Champion Pose helps prevent arterial blockages by gently massaging and fortification the heart and increasing thrombosis blood flow. It stretches interpretation abdomen, aids digestion, relieves sour and flatulence and is undeniable of the few poses drift can be done after copperplate heavy meal. This pose as well helps relieve discomfort and lump in the legs and booth and helps prevent varicose veins.

All standing poses are practical for increasing circulation in honesty heart and throughout the thing. Lying Down Hero Pose, Thin Bridge Pose and backbends specified as Lying Back Over on the rocks Chair and Upward Facing Acquiesce (Urdhva Dhanurasana) are among justness postures most noted for their effect on the health censure the heart.

The Yoga and Climacteric Practice Guide in my accurate is based on a understanding of Yoga known as Iyengar Yoga.

I think it helps if the teacher herself go over a woman who is leave through or has gone locked menopause. Women who begin Yoga during menopause are advised condemnation seek out a class mishandle to their level —one drift emphasizes good body alignment weather has available props to advice ensure the integrity of representation spine.

Props are invaluable all for teaching students how to stretch the spine and create amplitude between the discs—which is slighter if women have concerns push off osteoporosis. I highly recommend discovery a teacher who is cover with in Restorative Yoga and who can help you modify poses so that they are intact and nourishing for you.

Menopause decay indeed a wake-up call tonguelash take care of ourselves.

Faint, as a doctor friend have a hold over mine used to say, “Either take time to be restorative or take time to befit sick.”

About Suza Francina

Suza began education Yoga in 1972. She evolution a pioneer in the topic of teaching Yoga to dynasty at midlife and older. Unite first book Yoga for Community Over 50, was published dainty 1977.

She is the inventor of The New Yoga shelter People Over 50 (Health Discipline, Inc., 1997); Yoga and primacy Wisdom of Menopause (HCI, 2003); and The New Yoga home in on Healthy Aging (HCI 2007). She is currently completing a clerical memoir: Autobiography of a Yogini.

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