Many of the symptoms commonly associated with menopause, such as irritability, depression and a variety of painful sensations are amplified due to the inability of the banal person to cope with stress. Hormones secreted by the adrenal glands, allow us to better cope with stress and just unpleasant situations. However, many women – maybe even their absolute majority – are part of menopause to have adrenal exhaustion from years of cargo daily worries in the family and at work. If your life is marked by chronic stress, or if you had to be postponed for some disease, it may mean that you make your adrenal glands to work seven days a week without a break for lunch, thus leaving them with no chance of full recovery. Practicing a variety of relaxing postures on a regular basis, you will be able to alleviate the symptoms of menopause.
Benefits of yoga during menopause
Yoga is good, above all, that the postures and breathing practices have a powerful revitalizing effect not only on muscle and bone tissue, but also the internal organs and hormonal glands. This ancient system of exercises reduces the occurrence of adverse effects of hormonal changes during menopause by restoring the balance of the endocrine system. Yoga aligns hormonal changes, characteristic for this period. Regular practice of all kinds of poses: standing, sitting, lying down, tilts back and forth, twisting and inverted postures stimulate and activate all the glands, organs, connective tissues, and cells of the body. Inverted postures are particularly important during the menopause, as they have a huge impact on the neuroendocrine system, allowing fresh, oxygenated blood flow to the targeted glands located in the head and neck. In each of yoga pose (Asana) different organs and glands are located in various anatomical locations, which contributes to better blood supply, oxygen saturation, gentle massage; finally relaxing effect is achieved, thus – due to light stimulation – supported desired tone. It is important to bear in mind that all the symptoms of menopause are associated with each other, that is, if you start to do yoga to ease the occurrence of unpleasant symptoms, this generally leads to recovery of the whole organism. Each asana has a large number of impacts on all body systems.
Asanas to balance hormones
Yogic postures, which are almost or completely turn over the body, such as, for example, bending forward from a standing position, the dog pose , downward facing, and other inverted asanas stimulate the endocrine system, and especially – the pituitary gland. This small gland located in the center of the brain, responsible for the regulation of blood sugar levels, helps to maintain a constant body temperature and controls the hormonal changes typical of menopause. Leaned forward gently affect the abdomen, massage the uterus and other pelvic organs. When we come out of the pose and the exposure ends, the bodies instantly receive a dose of fresh, revitalized blood oxygen, and as a result, we feel refreshed and renewed. This alternation of compression and subsequent retraction improves ovarian performance and facilitates the uniform production of sex hormones. Twist and bend over backwards to improve the functioning of hormonal glands, helping them to increase the amount of estrogen in the body. This posture also stimulates the kidneys, promoting the excretion of waste products.
Yoga helps to maintain the health of the pelvic organs, by increasing blood flow and oxygen supply to the reproductive organs; your energy is restored, while calming the nervous system and endocrine system work is normal. There are three postures, known in yoga as a restorative poses that can be recommended for daily practice in the period of menopause: supta baddha Konasana , Viparita Karani , Setu Bandha Sarvangasana .
- Supta baddha Konasana – one of the key positions, is considered one of the most effective postures for regulation, and for the balance of the female menstrual cycle. This position is best to eliminate the unpleasant symptoms caused by menopause. The flow of blood flows into the pelvis, enriching oxygen reproductive organs and hormonal gland, thereby maintaining their balanced operation. Pose relieves tension and spasms in the abdomen, uterus and vagina. This asana is especially beneficial for those suffering from high blood pressure, headaches and shortness of breath.
- Viparita karani satisfied with their feet on the wall and pelvis elevated on the roll or folded blanket. If the legs are tired, just to cross them with your knees bent and placing them closer to the wall. This pose stimulates the baroreceptors in the neck and upper chest, cycling reflexes that reduce the transmission of nervous tension in the adrenal glands; slow heartbeat; soothe the frequency of brain waves; relieve tension with the venous system.
- Setu Bandha Sarvangasana gently stimulates the adrenal glands, thus helping to fight depression, nervous tension, insomnia.