Mindful Menopause and 3X4 Yoga

The word menopause literally means the end of menstruation. When menstruation has ceased for 12 consecutive months, a woman is considered to have officially entered menopause. It is a transition that typically occurs around the age of 51. Perimenopause is the period before entering menopause and it may last for 10 years. Post menopause is the period in a woman's life after menopause.  

During menopause, most women experience a range of physical, emotional and mental changes due to fluctuations in key sex hormones oestrogen, progesterone, testosterone, in addition to changes in hormones such as oxytocin, serotonin, cortisol and insulin. Common symptoms during this transformative phase include hot flashes, mood swings, sleep disturbances, fatigue, brain fog, anxiety, joint pain, cognitive and cardiovascular issues and a gradual loss of bone density and muscle mass. Stress and elevated cortisol levels can intensify these symptoms, making stress management a vital part of navigating menopause with greater ease.

According to Dr. Vonda Wright's researches, 70% of women in the world who are in menopausal transition, experience musculoskeletal symptoms-which includes arthritis, tendonitis and osteopenia (low bone density). In addition, researches show that women may loose up to 10% of their muscle and bone mass during the transition from perimenopause to post menopause. After menopause muscle mass may decline further.

Yoga offers a holistic, evidence-based approach to managing the physical, mental and emotional changes of perimenopause and menopause. Through the integrated practice of asana (postures), pranayama (breathing techniques), meditation and mindfulness, yoga supports the balance of body, mind and spirit. Yoga brings the mind to a state of equilibrium and find peace during times of change. It can help you feel more grounded, balanced and empowered through this transitional phase.

Practicing Yoga at different stages of Menopause

Practicing yoga during menopause particularly spotlights hormonal balance, support of the nervous system and reproductive health. 

Perimenopause: At this time, nervous system and hormones fluctuate and change, therefore certain yoga poses stimulate the endocrine system and help balance hormone levels, alleviating symptoms like hot flashes and mood swings. While gentle movements/sequences improve metabolism, gentle stretches and restorative poses help balance the nervous system. In asana practice, functional asanas are better during perimenopause.

• Joint stiffness and muscle aches: Due to decline of oestrogen, the joints and cartilage are affected.  Yoga can improve flexibility and range of motion, especially in the hips, back, and shoulders. 

• Reduced bone and muscle mass: Yoga strengthens the muscles, helping to prevent or relieve these symptoms. Yoga poses that strengthening the core and pelvic floor muscles can help counteract the effects of hormonal changes on these areas. Balancing and strengthening poses are beneficial for bone density, muscle mass and for healthy liver, kidneys and ovaries. 

• Hot flashes: Supported inversions and forward folds can reduce hot flashes, supporting endocrine system, reproductive and digestive systems. The calming effects of yoga can help manage hot flashes by lowering the body's overall stress levels and balancing the autonomic nervous system.

• Cognitive and emotional symptoms: Brain fog, mood swings, memory, concentration issues and emotional symptoms such as fear, anxiety, irritation, anger, frustration and lower self esteem may arise during this period. Therefore, it would be beneficial to include restorative poses, meditation, mindfulness, relaxation and breathing techniques into the yoga practice. Calming and balancing effects of meditation and breathing exercises have profound positive effects on alleviating menopausal symptoms; helping lower cortisol levels, reducing stress and anxiety, replacing pain and anxiety with peace and acceptance. Yoga promotes mental clarity, improves mood, provides emotional regulation, reduces feelings of irritability and prevent depression.

• Sleep disturbances: Certain poses, especially those that promote relaxation, can help calm the nervous system and improve sleep quality. 

Post menopause: This period is all about keeping things in place and healthy. At this stage, we become emotionally stronger, but have to look after our bone, brain, pelvic floor and heart health. Therefore, challenging poses for balance and bone strength such as tree pose, warrior poses or isometric contraction with weights or resistance bands are essential. However, one version of yoga pose may not be appropriate for every student, due to osteopenia and osteoporosis. As there might be risk of fracture, modifications and chair or wall support might be needed. 

3X4 Yoga for Menopause

Important guidelines before starting the practice:

• If you have any serious knee, shoulder, hip or lower back or joint issues, high blood pressure and if you are diagnosed with osteoporosis, approach this program cautiously and consult with your doctor before starting this program.

• Do not practice deep forward bends such as child’s pose if osteoporosis diagnose is present. 

• No vigorous movements if hot flashes are there, but standing forward fold poses with support under head can be beneficial.

• If you experience discomfort in certain poses, feel free to modify them or use props like yoga blocks, straps, a chair or cushions, bolsters for extra support for your hips, knees or your back.

• Warming up (for example, walking for 20 minutes and gentle stretches) is recommended before starting this program.

• You can choose to practise this entire program or choose the most appropriate poses/sequences for yourself according to your daily needs.

• This is a sample program which consists of 3 groups of poses (4 poses in each group, 12 poses/flows in total): 

I. Standing/balancing poses

II. Inversions/forward folds 

III. Poses on the floor 

Part I:

1. Half Moon Stretch (Ardha Chandrasana)

Stand tall with feet hip-width apart and arms by your sides. Inhale and reach your right arm overhead; exhale and gently lean to the left, pressing your right hip out. Create a crescent shape with your body. Keep your chest open and lengthen both sides of your torso. Avoid collapsing your chest or arching your back. Hold for 5–10 breaths, then return to center and switch sides.

Benefits: Stretches the obliques, ribs, and hips; lengthens the spine; improves posture; relieves shoulder and back tension.

2. Standing Pavanamuktasana

From Mountain Pose, inhale and lift your right knee toward your chest. Interlace your fingers around your shin and gently pull the knee closer to your body. Engage your core and keep your spine tall. Release and switch sides.

Benefits: Opens hips, strengthens core, and releases lower back tension.

3. Standing balancing pose to Warrior III Flow

Inhale, lift your right knee and raise your arms overhead. Exhale, hinge forward from your hips, extending your right leg straight back into Warrior III. Keep your hips square and spine long. Inhale to return to standing, knee to chest; exhale back to Warrior III. Repeat for 3 rounds, then switch sides.

Benefits: Strengthens core, legs, and glutes; improves balance and focus; stretches hip flexors and hamstrings.

4. Tree Pose (Vrksasana)

From Mountain Pose, shift your weight onto one leg. Place the sole of the other foot on your inner thigh or calf (avoid the knee). Bring palms together at your heart, then raise your arms overhead. Hold for a few breaths, then switch sides.

Benefits: Improves balance, focus, and stability; stretches the legs and hips.

Part II:

5. Wide-Legged Forward Fold (Prasarita Padottanasana) to Side Stretches flow

Stand with feet wide apart, toes parallel. Inhale, open your chest; exhale, hinge forward from your hips, keeping your spine long. Place hands on the floor or blocks. Hold for several breaths, then slowly rise. From the fold, walk your hands to one side, turning your torso toward your leg. Stay for 3–5 breaths, then return to center and switch sides.

Benefits: Stretches hamstrings, calves, and back; improves flexibility; supports circulation and helps relieve hot flashes.

Caution: Avoid if diagnosed with osteoporosis.

6. Forward Fold to Squat Flow

From standing, hinge forward as you exhale into a fold with knees slightly bent.  Inhale come into a squat. Repeat 3–4 rounds.

Benefits: Builds strength in legs and glutes, increases hip mobility, and boosts circulation.

Caution: Avoid if diagnosed with osteoporosis.

7. Downward-Facing Dog (Adho Mukha Svanasana)

Start on with hands and knees on the floor, lift hips up and straighten legs as much as possible into an inverted V. Relax your head, engage your hands and arms, push the yoga mat away from you. Hold for 3-5 breaths.

Benefits: Strengthens arms, shoulders, and legs; stretches the back and hamstrings; calms the mind and supports hot flashes.

Caution: Avoid if diagnosed with osteoporosis.

8. Child’s Pose (Balasana)

Sit back on your heels and fold forward, resting your forehead on the mat or a block. Breathe deeply for 5–10 breaths.

Benefits: Calms the nervous system, releases tension in the back, relieves stress and fatigue.

Caution: Avoid if diagnosed with osteoporosis.

Part III: 

9. Pigeon Pose (Eka Pada Rajakapotasana)

From hands and knees, bring one knee forward, extending the opposite leg back. Keep hips square and supported. Stay upright or fold forward. Hold for 10 breaths, then switch sides.

Benefits: Opens hips, stretches thighs and groin, improves circulation and digestion, revitalises kidneys and endocrine system.

Caution: Avoid if diagnosed with osteoporosis.

10. Reclining Bound Angle Pose (Supta Baddha Konasana)

Lie on your back, bring soles of feet together, and let knees fall open. Relax for 5 minutes. You can practice belly breathing while holding this pose.

Benefits: Opens hips and pelvis; supports digestion and reproductive health; deeply restorative.

11. Half Wheel Pose (Setu Bandhasana)

From lying down, place feet hip-width apart. Inhale and lift hips, engaging glutes and core. Exhale to lower.

Benefits: Strengthens glutes, back, and legs; opens chest; relieves fatigue and lower back pain.

12. Legs-Up-the-Wall Pose (Viparita Karani)

Lie on your back with legs resting up the wall. Stay for 5–10 minutes.

Benefits: Reduces swelling, supports relaxation, calms the nervous system, and improves circulation.

Breathing practice suggestions

Practice in a comfortable sitting position with your back upright.

• Cooling breaths: Cooling breaths can be helpful tool for cooling down during hot flashes.

  • Breathe in from left, breathe out from right nostril. Repeat 10-15 times. 

  • Sithali breathing: Curl in the tip of your tongue and bring it out, breathe in from your mouth and slowly breathe out from your nostrils. Feel the cool air passing through your tongue.

• Calming breaths: Deep, calming yogic breathes can help calm the mind and balance the body’s systems, particularly during hot flashes and mood swings. Based on research, taking 6 breaths for 1 minute is a good way for deep breathing.

  • Diaphragm (belly) breathing: Inhale deeply through your nose, expanding your belly like a balloon and exhale slowly contracting your belly

  • 4-7-8 technique: Breathe in 4 counts, hold for 7 counts, breathe out for 8 counts

  • Sa-ha breaths: Breathing in with the sound “saaa” and as you exhale, chant “haaa”.

• Dynamic breaths:  Dynamic breaths stimulate certain points to release blocked energy and promote balance in the body. Bastrika and Kaphalabahati breathing techniques are good for strengthening the pelvic floor especially in post menopausal women.

  • Bastrika breaths (breath of fire): It is rapid, forceful, and rhythmic inhalations and exhalations through the nose.

  • Kaphalabhati (skull shining breath): Kapalbhati is a yogic breathing technique where you forcefully and actively exhale through your nose while passively and automatically inhaling.

    
    

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Practicing yoga, meditation and breathing techniques regularly and consistently, even if it is just for 10-15 minutes a day and incorporating yoga into your life can alleviate many of the symptoms of menopause. It improves your quality of life, brings you relief and helps you embrace this natural phase of life with more grace and ease. 

If you would like any suggestions for a tailor made program designed for your needs and preferences, book a FREE TRIAL session at bestedolanay@gmail.com

*** Many thanks to my dear yogi models Selin Mançer ve Hande Günaydın.