5 Poses for Moving through Menopause – Blog

Restorative Queen Reclined Supported Cobbler Pose (Rani Supta Baddha Konasana)

For cooling hot flushes/ flashes.

Benefits:

This pose may relieve abdominal muscle cramps caused by menstruation and may feel cooling and calming for hot flushes. It also encourages a sense of physical and emotional opening, an attitude of relaxing and letting go, which is important in perimenopause. Please remember, though, that this is a supported relaxation pose and not a yin stretch. The aim of a restorative pose is not to achieve a deep muscle stretch; the aim is to support your body in a position of ease (sattva).

Inflammation in menopause can affect your joints and connective tissues (including frozen shoulder, hips, lumber spine, sacroiliac joint and knees). Treat yourself like a queen using as many props (cushions, pillows, bolsters, etc.) as you have available. Pay special attention to supporting your head and neck with a folded blanket. This ‘head nest’ stops it from rolling to the side so you can fully relax.

Before you settle into this pose, set a timer for 15-20 minutes so that your mind is not worrying about the time. (It takes a minimum of 10 minutes to fully relax your nervous system.)

Props:

1–2 bolsters or 2 firm pillows; 1–2 yoga bricks, 2–4 yoga blocks or cushions; 2–4 blankets. Optional: eye bag or mask, blanket to fold over body.

1. Place the bolster(s) or 2 firm pillows lengthways on your mat (or bed). 2. Elevate the top end with a yoga block, bricks or cushion underneath and adjust to a comfortable height.
2. Fold one blanket into a rectangle shape and lay it along the bolster,either side of your mat to support your knees, hips and forearms. Depending on the thickness of your bolster and the curve in your lower back (lumber spine) you may need to add another rolled up blanket or towel at the end of the bolster. Fold a blanket at the top of your bolster to support your neck and head.

Coming in:

1. Sit your tailbone on the lower part of the blanket, and then lay your spine along the bolster.
2. Open your knees with the soles of your feet touching each other. Squish the props underneath your thighs to support your hips.
3. Rest your forearms on the props, with your hands higher than your elbows so there is no discomfort in your shoulders, especially if you have frozen shoulder and inflammation.
4. Fold the blanket under your neck and head so that your forehead is higher than your chin.
5. Option to place an eye bag or mask over your eyes or forehead to soften the light and allow your eyes to rest.

Tip: If your mind is active and you find it difficult to settle, listen to one of my yoga nidra recordings. If you are having hot flushes in the pose, repeat my ‘hot flush wave’ affirmation in your mind as you practise ocean breath.

Affirmation:

The is just a hot flush,

It will not last,

I let it flow through me,

It will pass.

Modification for menstrual bleeding:

If this wide knee pose feels vulnerable, you can either reduce the ‘hip opening’ by adding more props to support under your legs, or swap for a restorative side-lying pose (savasana).

Modification for trauma and vulnerability: Place a rectangular-folded blanket along the centre of your body and pelvis and cover your feet. The blanket weight can feel calming and comforting.

Coming out:

1. Use your hands to assist your legs up and allow your knees to touch, separating the feet wide. This is a gentle counterpose for the hips.
2. After a few breaths, sway your knees side to side gently in windshield wiper twist pose (supta parivrtta sucirandhrasana), and roll over on to one side of your body to slowly come up to a seated position.

Goddess High Squat Pose (Utkata Konasana)

This pose is part of a yang-yin yoga sequence designed to release emotional tension and cortisols caused by increased stress. The aim is to channel this energy instead of allowing it to explode, which may harm others) or implode which could be harmful to you. By harnessing our goddess energy at this stage of life, we learn how to step into our power and use it in a more directed and calm way. Menopause is an awakening and opportunity to step into our leadership role in life.

1. Stand with the feet wide, toes turned out, heels turned in.
2. Bend your knees  so your kneecaps track above your 2nd toe. Check your arches are lifted and not collapsing.
3. Inhale, straighten your legs and raise your arms.
4. Exhale, bend your knees into a squat again and bend your elbows.

Option: Add lion’s breath (simhasana pranayama) to release anger or emotional tension.

Modification:

Sit on the edge of a chair for more hip and knee support.

Mind Meets the Breath

This seated meditation with breathwork can calm an anxious mind and feel grounding in just 3-5 minutes. Try it with a cork brick or a weighted eye bag. I do not advise you use a wooden brick and anyone with osteoporosis should avoid a heavy weight that may compress the spine.

1. Sit comfortably with your spine upright and your abdomen relaxed so that you can breathe easily. Sitting against a wall or a straight-backed chair can support your back.
2. Balance a cork brick on the crown of your head (a wooden brick is too heavy and may slip; a foam block is too light). Alternatively, place a low- weight eye bag on the crown of your head. This is a marma point and the gentle pressure can feel calming.
3. Rest your hands on your legs with palms down, which feels grounding. Close your eyes if you feel comfortable doing so.
4. Focus on your breath, breathing slowly and steadily so that your inhalation and exhalation are of equal length. The aim is to slow your breath down but without holding your breath. This is not a breath retention (khumbaka) exercise. Stay here for 3–5 minutes and count how many rounds of breath you took in this time.
5. To come out of the pose, slowly raise one hand towards your head, moving in slow motion – fast movement will disturb your nervous system. Touch the brick or eye bag and lift it off your head, pausing for a few breaths to observe how this feels. Then slowly lower the brick or eye bag from your head, keeping your eyes closed, and rest it on the ground, making no sound as it touches the floor.

Coming out:

1. Rest both hands on your legs and sit quietly for a few minutes. Notice if the mental activity in your mind has slowed down or if you feel calmer and more at peace. This pose prepares us for a deeper meditation prac- tice, so you may choose to stay longer.
2. When you come out of this pose, slowly flutter your eyes open, keeping your gaze soft and low so that you slowly receive the light and sight of the outside world.

Modifications and Contraindications:

Contraindicated if you have migraine headaches or hot flushes and osteoporosis. Instead weighted eye pillow instead of a brick. Sit on a chair for knee comfort. You can also practice this without the weight on your head and maybe just a flannel. The effect wont be as dramatic but the gentle contact on the crown chakra/ acupressure and marma point may still be effective.

Restorative Raised Legs on Chair (Modified Viparita Karani)

Benefits: Refreshes fatigue, reduces stress, may ease digestive issues. You can stay longer in this pose because it is less likely to cause leg numbing or discomfort.

Props: 1 blanket or pillow.

4. Bring your mat to a chair. (You can also practise this pose on your bed with your legs supported by pillows.)
5. Fully open out a blanket on the mat so that it is flat and has no wrinkles. This is for warmth and lower back comfort.
6. Lower yourself sideways to the mat so that your pelvis is close to the chair. Option to rest your pelvis on a cushion.
7. Rest your legs onto a chair (sofa or bed) with your knees bent. Make sure the backs of your knees are supported by folding a blanket over the edge for comfort.
8. Fold another blanket under your head and neck.Place your hands on your abdomen, out to the side or wrap your hands with the extra blanket for warmth. Option to place a weighted eye bag on your forehead or eyes, or a scarf if you wear contact lenses.
9. Stay in the pose for 15–20 minutes

Coming out:

1. Be careful not to rush. Bend your knees.
2. Roll to one side and rest for a minute before sitting up.

Modification if you feel agitated or too hot: The sense withdrawal version of this pose involves the blanket tucked around your head and into your shoulders to cut out external sounds and stimulation. Remove the blanket, but stay in the pose with legs raised.

Meno-Warrior Chair Pose Aquats (Modified Utkatasana), with a brick

1. Stand with your feet hip distance apart and place a brick between your mid thighs.
2. Bendyourkneesasifsittingbackintoachair.Squeezetheblockto engage your leg muscles. This also prevents your knees from dropping inwards and takes pressure away from the lower back.
3. Reach your arms forward on your inhalation.
4. As you exhale,bend your elbows and draw them back towards your ribs,
   stand upright and squeeze your glutes.
5. Repeat 3 rounds of 10 chair squats.

Beginners: Sit on the edge of a chair and stand up 10 times without using your arms to lift you.