Yoga to Balance Hormones during Menopause

Sooner or later menopause arrives in every woman’s life. Decreased hormone levels cause not only physical but also severe mental change, upsetting the physical-mental balance. The asanas for yoga to balance hormones during menopause are easy to perform for anyone and with regular daily practice you may even be able to delay the onset of menopause. 

This significant change in a woman’s body usually finds it’s end over the age of 50, but many of its symptoms are noticeable earlier. Hormone yoga exercises, developed by Brazilian psychologist and yoga therapist Dinah Rodrigues, can be an excellent alleviation of the unpleasant symptoms. She also published a book on the subject, titled “Hormone Yoga – Natural Balance in Adolescence”.

Rodrigues developed the practice with a combination of different methods (Hatha Yoga, Kundalian Yoga and Buddhist meditation techniques). Its range of exercises is easy to learn, requires no particular flexibility or experience in yoga and what’s more, it is enough to spend just half an hour a day. Yoga is an important part of a conscious lifestyle and these exercises can be easily incorporated into the daily routine of any working woman.

What Are the Symptoms of Menopause?

Menopause in women usually starts between the age of 45 and 60. In the process, mainly hormonal changes take place due to the slow depletion of the ovaries and the cessation of the production of the hormones estrogen and progesterone.

There can be physical, mental and spiritual levels of the unpleasant symptoms 

• menstrual bleeding becomes irregular initially, eventually ending completely
• hot flushes, sweating
• stress, anxiety, depression,
• sleep disturbances, fatigue,
• impaired concentration
• decreased libido, vaginal dryness,
• headache

Hormone Yoga Exercises to Delay and Alleviate the Symptoms of Menopause

Dinah Rodrigues’ unique set of exercises is intended to stimulate the function of hormone-producing glands, stimulating the function of the ovaries, thyroid gland and adrenal glands. Her breathing exercises are intended to affect the pituitary gland – that is, the pituitary gland, which controls the entire hormonal system in the body – and deep abdominal breathing is said to improve the blood supply and oxygen supply to the pelvic organs.

Whether you practice at home or in one of the best yoga studios in Budapest, the following exercises will definitely have a beneficial effect on your body:

• Matsjendra Asana (Twisting Seat): Sit on the floor, bend the left leg, knee to the floor and the foot to the right side of your hips. Cross your right leg over your left leg, knee pointing to the sky. Then turn your upper body with upright spine to the right side, press your left arm and elbow against the outside of your right knee. The right hand touches the floor and supports the spin. Hold, then release slowly and switch sides. 
• Maha Asana (Side Stretching): First sit on the floor with both legs stretched out straight in front of you. Then bend your left leg and move your foot on the inside of your right leg as close to your upper body as possible, knee towards the floor. Now lean forward and grab your right foot with both hands, if possible. Only bend as far forward as your spine stays straight. If you can’t reach your foot you can also grab onto your lower legs or use a strap.
• Vajrasana (Diamons pose): One of the easiest yoga poses, just get on your knees and sit on your heels with a straight spine. The feet should rest flat on the ground, soles turned upward. Hold for at least 30 seconds.
• Dhanurasana (Bow pose): This one is a bit more complicated. Lie on your belly stretched out, then exhale and bring your heels to your buttocks (or as close as possible). Reach back to your ankles and grab them. Then try to lift your heels away from your buttocks and your tighs from the floor. Press your shoulderblades back and open your heart. 

Give it a try and see if these yoga asanas can help you balance your hormones during menopause. If you are unsure about performing the exercises correctly, seek the help of a professional instructor to avoid possible injuries. In case of health complaints, it is recommended to perform the exercises only after consulting the doctor!

We wish everyone a pleasant workout!

barbara