Yoga for menopause

Yoga for menopause

We’ve long extolled the virtues of yoga to help alleviate menopause and peri-menopause symptoms and generally make you feel amazing. So we’ve put our money where our mouth is and teamed up with an amazing yoga teacher to bring you a range of poses. These will be in the form a course which will be available imminently but for now we wanted to give you a little taster.

Don’t worry, you won’t need to stand on your head with your ankles round your shoulders. These are some simple poses designed to combat individual symptoms. There are photos and directions to accompany each one. While you are in these poses concentrate on your breathing

About our yoga teacher – Claire Rother


Claire is an experienced yoga teacher who offers classes in Kent, United Kingdom. Yoga has been an important part of Claire’s own healing journey and she is immensely grateful for that. It is so much more than an exercise, than just a way to increase in flexibility, strength and tone. It certainly has those benefits (and many more!) but the real beauty of yoga is it’s transformative power; a power it has through the focus on both the health of the mind and the health of the body as one.

You can find our more about Claire on her website www.clairerother.com

Hot flushes

Ardha Halasana (Supported Plow Pose) with the legs resting on a chair:

  • calms jittery nerves
  • cooling and restorative
  • tension in the body can make hot flashes worse, so using a chair with a blanket helps to
  • support legs and release deep held tension

Directions:

  • Place three blankets on top of mat. Make the blankets neat and folded edges in a clean line. This goes under shoulders to make space for the neck, protecting it.
  • Use a bolster or a folded blanket across seat of chair
  • Lie down on the blankets – head at the same end as the chair – and line the shoulders so that they are on the blanket but the neck and head are on the mat.
  • Bend knees into chest, then lift the hips and bring legs back so that the feet and front of  shins come onto the blanket or bolster on the chair.
  • Keep the arms down by the sides of the body or if more comfortable, place them over head.
  • Rest here for 3 to 5 minutes.
  • Whilst here, work on softening the throat, temples and jaw. Try to widen the back of the neck and shoulders. Allow the legs to release their weight onto chair.
  • Roll down and take a couple of breaths before coming up.
Arda halasana – supported plough pose 

Anxiety / irritability / insomnia

Forward folds can help to reduce tension and stress because when we fold forwards, we remove distractions from our external environment and we feel a sense of coming home to ourselves and feeling protected.

Uttanasana (Standing Forward Bend) – with head on chair

  • Stand facing the chair, feet together or hip distance apart, whichever is most comfortable for you.
  • Fold forward so that the the head is supported by the chair (using a blanket or two to raise height if needed). Allow arms to either fall down to the sides or rest arms on chair – holding each elbow with the opposite hand.
  • Stay for 5-10 breaths.
  • Whilst in this pose, keep a soft bend in the knees to prevent from locking them and work on drawing the lower belly in towards to spine and lifting the sit bones upwards to help create extra length in the back of the legs.
  • On an inhale slowly come up.
Uttanasana – Forward fold

Upavista konasana (Wide-Legged forward Bend)

  • Sit on a folded blanket or a yoga block to help raise hips and support lower back. Make sure you have a bolster or chair or yoga brick in front.
  • Open the legs wide.
  • Push into heels and draw the big toe mounds back towards the body, toes and kneecaps facing the ceiling.
  • Hinge forward from the hips and walk the hands out in front of you. Rest the forehead on your block, blanket or bolster so that is it supported. walking your hands out and resting your forehead on the block, bolster or chair.
  • With every inhale, lengthen torso; with every exhale, allow tension to release from the neck and upper back.
Upavista Konasana – wide legged forward bend

Tell us how you get on 

We’d love to know how you get on with these poses and what your experiences of yoga are. Let us know in our Facebook group where you can share your experiences of menopause and peri-menopause and get support from like minded women.

5 Ways to Relieve Anxiety Naturally During the Menopause

5 ways to naturally relieve aniety during the menopause

 

One of the most common symptoms of the menopause is anxiety.  Worry, tension and fear have a really negative effect so it makes sense to reduce them as soon as possible.  If you have felt more anxious than usual try these 5 ways to alleviate it

1. Meditation – Calm your mind by developing a meditation habit. Select a quiet, comfortable place and meditate for a few minutes each day. You don’t need any special equipment, just a quiet space. Getting out in nature helps too. You can find plenty of meditation videos on You Tube.

2.  Take time out –  Where possible remove yourself from the situation which is making you anxious. Listen to music, get a massage or learn relaxation techniques.

3.  Diet – Choose foods to boost your mood. Foods rich in Vitamin B such as pork, chicken, leafy greens and citrus fruits. Omega 3 fatty acids (EPA and DHA) have been linked with uplifted and enhanced moods. Try salmon, tuna, mackerel and sardines. Avoid caffeinated drinks and sugar. Avoid processed foods. All foods should be organic to avoid the interfering effects of added hormones and pesticides.

4. Exercise – Evidence shows a link between physical activity and mental wellbeing. Try introducing more exercise into your day and making it a habit. You don’t need to go to a gym to work out, having a good time dancing, a brisk walk or even taking the stairs instead of the lift are all just as effective.

5. Sleep – Make sure you get enough sleep. Tiredness exacerbates anxiety and you can cope with life much better if you aren’t feeling tired and grumpy. If you’re having trouble sleeping try our article on sleep How to get a good night’s sleep

 

Have you noticed yourself feeling more anxious since peri-menopause? What have you tried? Share your remedies with us in the comments section or on our Facebook page

Tap Your Way to Emotional Freedom

beginners guide to emotional freedom technique

Introduction to Tapping

Tapping, also known as Emotional Freedom Technique  (EFT)  is a form of psychological acupressure, based on the same energy meridians used in traditional acupuncture. It  has been used to treat physical and emotional ailments for over five thousand years, without the invasiveness of needles. Instead, simple tapping with the fingertips is used to input kinetic energy onto specific meridians on the head and chest while you think about your specific problem – whether it is a traumatic event, an addiction, pain etc, and voice positive affirmations.

Tapping is very easy to learn, and will help you:

  • reduce cravings
  • reduce or eliminate pain
  • implement positive goals

This combination of tapping the energy meridians and positive affirmations works to clear the “short-circuit” – the emotional block — from your body’s bio-energy system, thus restoring your mind and body’s balance.

There are two basic areas to learn in order to use tapping; the locations (see diagram) and technique, and the positive affirmations.

The following is an example for dealing with feelings of overwhelm.

Set-up statement on karate chop point (side of hand)
( although focusing on the negative seems contrary to being positive, it is vital to tune into the emotion that is causing the disruption)

Even though I feel overwhelmed
I love, accept, and forgive myself.
Even though my body feels all this overwhelm,
I love, accept, and forgive myself.
Even though this overwhelm is weighing me down
I am willing to accept myself and feel calm now.

Now, tapping through the points.

Eyebrow  These feelings of overwhelm
Side of Eye  I feel them in my body
Under Eye  I feel them in my mind
Under Nose  There is so much to do
Under Mouth  And part of me feels like I have to get it all done
Collarbone  So much pressure
Under arm  To get it all done
Top of Head  All these feelings in my body

EB Thinking about all I have to do.
SE And acknowledging the pressure
UE On my mind and body.
UN Sometimes this overwhelm feels out of control.
UM My list is endless.
CB Just so much to do.
UA I don’t know how I’m going to find the time.
TH It’s all up to me.
EB It feels like I’ll never be able to get it all done.
SE All this pressure to get it done.
UE Feeling it in my body.
UN Acknowledging this feeling in my body.
UM Feeling it in my body.
CB All this pressure
UA I really want to change this.
TH What if I can find some relief?
EB I am ready to find a way to feel calm.
SE I am willing to release this pressure.
UE I know I will be more effective coming from a calm place.
UN When I let go of the pressure
UM I have more resources.
CB I am more creative.
UA I have more patience.
TH Choosing to feel calm now.
EB Feeling calmer gives me choices.
SE I choose to breathe deeply.
UE Letting go of all this stress.
UN Allowing myself to feel calm.
UM Teaching my body how to relax.
CB When I’m calm, time is on my side.
UA Allowing myself to feel calm now.
TH To release all those thoughts.
EB To let go of all the ways I put pressure on myself.
SE Feeling calm and confident.
UE Knowing all is well.
UN Releasing any events, memories, ideas, thoughts that are putting pressure on
myself.
UM Letting them go.
CB Feeling safe in my body.
UA Feeling relaxed in my body.
TH Letting it all go.

Now take a deep breath in. You can gently stop tapping, and check back in. Say out
loud or in your mind, ‘I’m so overwhelmed,’ and notice what’s different. What number is it now? If it was a seven before and it’s a five now, it means you’re shifting, letting go; even just a little bit can make all the difference. When you release these feelings of overwhelm, not only can you be more effective, productive, and actually get things done, but more importantly you can do so while feeling calm and peaceful.

You can substitute whatever is bothering you in the above sequences.
For more information, go to
http://www.thetappingsolution.com/eft-articles/nick-ortner/

P.S. Feeling hormonal? Why not download my free guide to hormone imbalances. Click Here

 
P.P.S. Any queries, ideas or if you would just like to say Hi, email me at  info@menopausematters.guru