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If you’re in menopause, you may be looking for a gentle exercise that balances your hormones and promotes a healthy nervous system. Yoga poses, such as the cat-cow and cow poses, target the front and back of your spine and engage the sympathetic and parasympathetic nervous systems. You can help your spine stay young by fluidly alternating between these poses and practicing relaxation techniques. For menopause, your spine tends to become dry and brittle, so moving between the various poses can help keep your joints, bones and spine supple and youthful.
Inversions balance output from the hypothalamus and pituitary glands
The brain’s hypothalamus is responsible for hormonal balance. It often doesn’t receive the signals from the various hormone producing organs during menopause, which results in a hormonal imbalance. This imbalance manifests itself as emotional and physical symptoms, including hot flashes and night sweats. Women experiencing low estrogen levels may also experience mood swings and difficulty concentrating.
Certain poses are associated with the development of menopause. According to Bobby Clennell, a woman’s hormonal levels fluctuate during menopause. Certain inversions balance the output from the hypothalamus and pituitary glands, which regulate the reproductive system. This can reduce brain fog, which is another common symptom of menopause.
Cat-Cow pose
If you’re considering incorporating menopause yoga exercises into your routine, consider the Cat-Cow pose. This yoga pose involves repetitive movement of the pelvis, chest, and back, which massages the organs and helps move the spine. The pose also massages the nervous system, helping it respond to the fight-or-flight response. In addition to helping the body feel supple and relaxed, it also promotes healthy hormone levels.
While performing the Cat-Cow stretch, you’ll want to maintain control, particularly with the tailbone. The tailbone should gently ripple up the spine, while the navel should be drawn toward the spine. You’ll want to hold this position for five to 10 breaths and relax your shoulders and arms. Keep your gaze directed toward the navel, and repeat the stretch on each breath.
Relaxing poses
Many women turn to yoga for relaxation in their menopause years. One such pose is the lunge. This stretch targets the hip flexors and psoas muscles, which connect the lower back and upper thighs. When stressed, psoas muscles constrict. When menopause hits, this tension leads to shallow breathing, so stretching them will relieve pent-up tension. Then, you can switch to other yoga poses to relieve your menopause symptoms.
Supported Bridge Pose: This pose has several benefits. It helps regulate blood pressure, which may become elevated during menopause. It also balances hormone secretions. It is also good for relieving the symptoms of hot flashes and other menopause-related mood swings. By raising the hands and hips at the same time, this pose also provides a deeper breathing experience. As your body adapts to the new hormonal levels, it will become easier to breathe.
Inversions help calm the nervous system
Inversions, or balancing exercises, are an excellent way to help your body cope with the onset of menopause. These inverted positions stimulate the lymphatic system and improve brain and heart function. They also increase your lung capacity and stimulate the release of endorphins and neurotransmitters. In addition, inversions can be quite relaxing. So, if you’re worried about menopause, try an inversion yoga class today.
Several yoga practitioners credit the calming effect of inversions to a woman’s perimenopause. Bobby Clennell, a physical therapist and author of Relax and Renew, explains: “Inversions help balance the output of the hypothalamus, which regulates the reproductive system, while reducing brain fog. During menopause, they calm the nervous system and improve circulation.”
Inversions reduce symptoms of hot flashes
Many yoga practitioners attribute their menopausal symptoms to specific poses, such as inversions. These inversions balance the output of the pituitary gland and hypothalamus, which regulate the reproductive system and reduce brain fog. Some women even swear by inversions to reduce the frequency and intensity of hot flashes. For some, however, inversions don’t seem to help.
There are other ways to reduce the frequency and severity of hot flashes, including simple changes in your lifestyle. Avoiding hot foods, drinking alcohol and caffeine, and using a fan can help reduce the number and severity of hot flashes. Quitting smoking, which increases the risk of developing various diseases, is another helpful method for controlling hot flashes. Acupuncture can also reduce the frequency and severity of hot flashes.