Yoga for menopause, exercises that are done simply and easily will help a woman easier to survive the processes of adjustment, minimize the manifestations of hot flashes.
Is Yoga Good For Menopause?
Changing the hormonal background entails a lot of negative consequences that negatively affect the state of health, well-being. Slow metabolism leads to excess weight, the development of osteoporosis, emotional imbalance, and hot flashes. Yoga for menopause allows you to relax, get distracted, take a break from problems, and recover emotionally. Proper breathing exercises prevent the onset of hot flashes, pathologies of the heart, and blood vessels.
Climax and yoga are integral components for improving lifestyle and well-being. However, there are some limitations. A woman in the process of menopause should do certain exercises – asanas, as sudden movements, unsuccessful postures can damage bones, cause dizziness, and problems in the vascular system.
Peculiarities Of Yoga For Menopause
The best yoga poses for menopause activate metabolic processes, strengthen bones, promote the production of hormones of happiness, increase vitality, mood. Yoga poses for menopause is a combination of postures, breathing techniques, taking into account the well-being of a woman in the climacteric. How to do yoga properly? A menopausal woman should:
- Refuse from exercises that require not smooth and frequent movements of the chest. Such postures can cause or aggravate hot flashes.
- Perform yoga poses for menopause that do not require a long static position, because when performing such asanas, muscles, and joints become very tense. It is possible that a woman may begin to feel dizzy.
- Not use postures in your yoga for menopause that require twisting the upper body or bends if there are problems with weight and blood pressure.
- Remember that yoga should be supported by a healthy diet to complete the result.
- Choose the postures that best stimulate the lumbar spine. This is how the ovaries and adrenal glands in which sex hormones are synthesized are most gently and effectively stimulated. This will lead to minimal manifestations of menopause.
- Increase the time and load of one lesson is necessary gradually. It is best to start with 15 minutes a day.
The Best Yoga Poses For Menopause
It is necessary to do yoga for menopause exercises constantly, the one-time session will not give the desired result.
The simplest but most important exercises are:
Roll up the blanket, sit with your back to it. Keep the spine horizontal. Connect the two legs so that they touch with your toes, heels. Thighs with knees apart. Slowly lean back towards the blanket, leave your feet on the floor. This yoga for menopause posture has to be implemented for at least 3-4 minutes. Then, slowly lift up your back. All the way long, a female has to breathe in deeply and without a rush. The pose contributes to the lengthening of the diaphragm. Also, breathing deeply calms down and saves from the flashes of heat.
The pose assists to alleviate emotional instability, depression, and increased irritability. Get on all fours. Toes must not be torn off the surface. Breathe calmly, your hands are naturally straightened without causing inconvenience. Lift your buttocks, place your hands parallel to the floor. Your body should be in the shape of a triangle. Incline your head on the blanket, touch your forehead. You can not be in this yoga for menopause pose for too long, just 1 minute, breathe slowly. Professionals recommend doing this asan every day for those who have no problems with blood pressure.
Prevent irritability, improve the functioning of the pelvic organs. Put your feet shoulder-width apart, hands on the waist. When bending with hands, you need to grab the elbow of the opposite hand. Lean evenly, without a hurry, as close to the blanket as possible. Hold for 30 seconds in an inclined yoga for menopause position, straighten up, hands on the lower back. Repeat several times.
It is extremely important to learn how to perform this exercise for a menopausal woman. This pose stimulates the work of sex glands and also improves blood circulation in the internal organs of the pelvis. You need to lie on your back, not strain. Place your hands along the body, legs firmly press one against the other. Next, slightly lift both legs tightly pressed against each other and keep them in this position for 20-30 seconds. The exercise must be repeated several times, look at your condition, and determine the number of approaches.
Menopausal women experience dizziness quite regularly. This asan will help to alleviate this condition. Kneel down, arms along the torso. Moving to the side, touching the buttocks of the floor, the arms are relegated in front of themselves in the opposite direction to the slopes. Get on your knees in the starting yoga for menopause position. Squat the other way. Repeat several times.
Lie face down, rest your chin on the floor. Put your hands along the torso, compress the hands into fists. Inhale, lift one leg up. Hold in this position for 30 seconds. Do the same manipulations with the other leg. Repeat for every leg 5 times.
To perform this exercise, you will need to lie face up, you should be comfortable. Hands should be extended along the torso, try to keep your legs as flat as possible. Next, tighten your leg muscles, you should feel your thigh muscles. Hold in this position for 30-40 seconds. Gradually increase the execution time of the asan and the number of approaches. To improve performance, this yoga for menopause position can be applied a couple of times a day.
Initially, you can attend a yoga session to familiarize yourself with the complex of exercises, then perform them at home. The climax is time to take care of your health, pay attention to well-being, and yoga is most suitable for this purpose. It will not only reduce the unpleasant signs of menopause but also increase the concentration, elasticity of the muscles, and the condition of the joints. Also, yoga classes will restore your former peace of mind and a good mood.
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I am 60 years old and I fly !!! After yoga, I fly)) It's great! Thank you!