Yoga with menopause

Not all exercises will suit a woman after 45 years, but there is a complex that will give an ideal load, will be at the same time a rest for the body. Because at this age it is important to beware of sudden movements that can damage brittle bones, cause dizziness and unnecessary CNS excitation, vegetative-vascular disorders.

Principles of yoga at the age of menopause

Yoga and menopause can be an excellent combination, if practicing, adhere to certain safety principles:

• If one of the strongest manifestations are hot flashes, you need to exclude all actions where breathing inspiration is required or too intense chest movement;
• For any manifestations, do not make asanas that require a long stay in a permanent position. It is more expedient to perform exercises with leisurely, soft movements. This will protect against damage to muscles and joints, as well as bones;
• It is acceptable to use more simple variants of deflections and twists of the body, if there is no tendency to increase blood pressure and excess weight;
• Yoga will help with menopause if you adhere to light foods: give up excessive amounts of sugar, but there are beans, nuts, cottage cheese;
• It is compulsory to engage in the lumbar spine to stimulate the ovaries and adrenal glands. This will help to slow down the extinction of the function of the sexual glands and make the decrease in the production of hormones less dramatic.
• It is important to listen to your own well-being, and at the same time do not be too sorry for yourself. Begin classes with 15 minutes, not longer. The body must adapt to the load. With daily lessons, you can soon bring them up to 1 hour;
• All relaxation actions are performed with the greatest impact, and the tension in the exercises should not be intense, avoid sharp movements;
• Positions upside down are not suitable for those who have arterial hypertension. But even breathing freely during the remaining asanas helps normalize the pressure.

We recommend reading the article about the peculiarities of nutrition in menopause. You will learn about the causes of weight gain during menopause, ways to prevent the deposition of excess fat, the principles of proper nutrition.

What poses will cope with menopausal manifestations of

If a woman clearly decided that she needs yoga to stabilize her condition, with climax exercises, the following are useful:

• "Bound angle".It is necessary to sit with your back to the blanket rolled up on a roll. The spine should be straight, the fingers and heels of one leg are connected to the same parts of the other, and the knees and hips are deployed to the sides. It is necessary to gently bend back to the blanket, lean against it. Legs stay on the floor. In this position, it takes 5 minutes, breathing deeply and slowly. Movements will help from the tides, restore mental equilibrium;
• "Tired dog".Take a pose you need from the counter on all fours, the pads of your toes are located on the floor. Inhaling, you need to smoothly push your hands, straighten them, as well as your knees. The body together with the horizontal surface forms a triangle. The forehead needs to lean against the blanket lying on the floor, the muscles of the neck are not clamped. After spending a minute in this position, you need to lower your knees and sit on your heels. Asana helps with emotional instability;
• Slopes forward. This exercise is not only from yoga. It is necessary to stand so that the legs are located almost at the width of the shoulders, the hands lie on the waist. Leaning forward, the brushes take hold of the elbows and lead them to the head. You need to bend smoothly and low, for how long it will turn out, pausing for half a minute, then straighten up unhurriedly. Asana relieves of irritability, helps to fall asleep all night;
• Stress-relaxation. Yoga against menopause necessarily includes this exercise. It combines both contraction and relaxation of the muscles in which the ovaries are located. You need to lie on your back, with your hands along the trunk, your legs tightly put together. Then raise the lower limbs above the floor by 15 degrees. Calf muscles try to strain, stretching socks "in a string."And so do 4-5 times. Asana increases blood circulation in the pelvic region;
• To train the balance. You need to kneel on a soft mat, hands to arrange along the body. Further, inclinations are made to each side with simultaneous movement of the upper limbs in front of him, and the bodies forward and slightly downward. It is necessary to execute them 7-10 times in each direction;
• For correction of vasomotor signs. It is required to stand upright, place the feet on the width of the shoulders. Brushes of hands to put on a stomach and hardly to push. In this position, squat almost 5-6 times;
• To improve the blood supply of the pelvic floor. You need to lie on your left side, clench your legs. From this position, bend the right limb in the knee, immediately making it swing forward at an angle of 90 degrees. Exercise 3-4 times. Turn over on the opposite side, repeat;
• Locust position. It is necessary to lie down face, leaning his chin against the rug. Hands should be stretched along the body, compressed into fists. Inhale, delay the work of the lungs. On exhalation, press fists into the mat, raise one leg above the floor, the other should be completely relaxed. Hold this for a few seconds. Lower your leg, exhale and relax. Repeat the exercise with another limb, also following the breath. This movement will help strengthen the lumbosacral department, improve the blood supply to the area of ​​the reproductive organs, get rid of painful sensations;
• For complete relaxation. Yoga for the normalization of well-being with menopause without this asana is not complete. It is necessary to lie on your back in a comfortable position. Strongly strain the limbs at the expense of 1 to 10, then quickly relax them. This will give an opportunity to feel the difference between load and rest. During relaxation, breathing stops, you need to mentally draw a picture of your own soaring in weightlessness. If you manage to spend so 5 minutes, you will feel how fatigue has gone, there is a working capacity. This asanu can be repeated more than once a day.

Climax and yoga are not only acceptable, but for some, a compulsory combination. It is both a load and relaxation, a recovery of forces and a reasonable waste of energy. In addition to softening the course of menopause, it will help lose weight, regulate blood sugar levels and eventually turn from duty to pleasure.