Last Updated May 28, 2023
The Menopausal Transition
Midlife is a remarkable stage in a woman’s life filled with its own set of adventures. It’s a time when our bodies, emotions, and hormones undergo significant transformations. Between the ages of 45 to 55, many women experience perimenopause, which is like a warm-up before the grand finale of menopause. Menopause, the end of our menstrual cycles and reproductive years, typically arrives around the age of 50. Throughout these phases, our hormones, such as estrogen and progesterone, can be quite mischievous, leading to a variety of symptoms and physical bodily changes. These may include hot flashes, night sweats, mood changes, a dip in the desire department, and changes in our monthly cycles. To gracefully navigate midlife and aging, it’s essential to take a balanced approach to support our hormonal well-being and overall health. That’s where the magical practice of yoga can play a vital role, ready to lend a helping hand.
Benefits of Yoga for Women in Midlife
In this blog post, we will explore five gentle yoga postures that can work wonders in balancing your hormones during perimenopause and menopause. Yoga, is a beautiful holistic practice that offers many benefits to help you gracefully navigate this phase of life. It’s a journey that involves harmonizing our mind and body through intentional breath and movement. By embracing the art of mindful breathing and synchronizing it with our gentle movements, we can soothe our nervous system, quiet the chatter in our minds, and reestablish a deep connection with our body. So, let’s dive in and explore these incredible yoga poses that will support your hormonal well-being and help you age with grace.
My Menopause Journey
I began noticing hormonal changes related to perimenopause and aging in my late 40’s. I had led a fitness based lifestyle as a Yoga teacher and children’s gymnastics instructor, for over a decade while raising my 5 children. I returned to a previous career as a Special Education Teacher at the age of 48, while also studying for my Master’s Degree. This led to sedentary lifestyle changes with long hours of sitting in front of my computer. I began gaining weight, losing muscle tone and experiencing back pain. I was also having raving severe hot flashes, night sweats, insomnia and irregular menstrual cycles. This led me on a journey to reclaim my health and fitness based lifestyle and to find natural solutions to support my body through hormonal changes related to the aging process.
Hormonal Support For Women In Midlife
Hormonal fluctuations can be discouraging as we move through the ages and stages of life. Research shows that by the time a woman turns 50, estrogen decreases by 50% and continues to decrease through menopause. Due to less estrogen levels, women may experience one or more of the following health problems; a decline in muscle mass and strength, libido, symptoms of hot flashes, mood fluctuations and changes in weight.
Menopausal Symptoms
Below is a list of common menopausal symptoms that women may experience during the transition of menopause:
- Hot flashes: Sudden feelings of intense heat, often accompanied by sweating.
- Night sweats: Episodes of excessive sweating during sleep, leading to damp or drenched sheets and sleep disruption.
- Mood swings: Fluctuations in mood, ranging from irritability and anxiety to sadness and depression.
- Sleep disruption: Difficulty falling asleep, staying asleep, or experiencing overall sleep problems.
- Irregular periods: Changes in ovulation, including skipped menstrual period, longer or shorter cycles, or heavier or lighter bleeding.
- Decreased libido: Reduced sexual desire or interest in sexual activity and vaginal dryness.
- Weight gain: An increase in body weight, especially around the abdomen, often attributed to hormonal changes and a slowing metabolism.
- Joint and muscle aches: Increased discomfort in joints and muscles.
- Urinary changes: Increased frequency of urination, urgency, or occasional urinary incontinence.
It’s important to keep in mind that every woman’s experience with menopause is different, and not all women will experience all of these symptoms. The duration and severity of symptoms might also change. Speak with your healthcare provider if you notice that your symptoms are affecting your quality of life as they may be able to offer more helpful information.
The Endocrine System
The endocrine system is made up of an amazing network of glands that produce hormones. Hormones help regulate many bodily functions, including growth, metabolism, tissue function, sexual reproduction, sleep, mood and more. Unfortunately, hormonal fluctuations are common as we get older and usually occur when glands produce an incorrect amount of hormones. The good news for women in midlife is, there are natural solutions to help keep the entire system in balance.
Hormonal Benefits of Exercise
Regular exercise is considered a proven, natural way to balance hormones, improve mental health and decrease symptoms during perimenopause and menopause. Research shows that “Yoga was doubly beneficial as it is both a physical exercise and a proven stress reducer (and thus cortisol overload-fighting) technique,” according to health information at endocrineweb.com
5 Gentle Yoga Poses For Hormones
Before we begin our practice, you will need the following:
- Yoga mat or beach towel
- Comfortable clothes to move in
- A chair to assist if it is difficult for you to get up and down from the floor
- A bottle of water to stay hydrated
1. Easy Pose
Begin by sitting in a comfortable position. This can be crossed legged on the floor or sitting in a chair. If you are in a chair, make sure your feet are flat on the ground and your spine is tall. If you are sitting on the floor, sit in a position where you can comfortably sit up tall. Place your right hand on your heart and your left hand on your belly. Lengthen your spine as you relax your shoulders and breathe into the hand that is resting on your belly. Try to move the breathe from your chest into your belly. Breathing in, let your belly expand. Breathing out, let it naturally contract. Continue relaxing your chest and shoulders as you breathe for 5-7 cycles. Breathwork has amazing benefits for your hormones. It helps reduce stress and promotes a sense of calm, leaving you feeling more relaxed and centered.
2. Child’s Pose
Child’s Pose is a relaxing and restorative posture that gently stretches your back, hips and thighs. It aides in easing low back pain. It can help to release tension and promote a sense of calm and well being. Child’s pose allows you to reconnect to your breath as you bring your awareness inward. You can have your knees and feet together as you sit your hips back and stretch your arms forward, or bring your big toes together and separate your knees wider than your hips. In either position, shift your hips backwards and breathe. Feel your belly expand against your thighs on the inhale and gently contract your navel away from your thighs on your exhale. Continue for 5-7 breaths.
3. Downward Dog
Downward Dog is an inversion that promotes whole body balance. Firstly, it strengthens your upper body while providing a whole body stretch. Secondly, it stimulates blood flow and increases circulation. Thirdly, Downward Dog may help calm your mind and ease feelings of stress. Enter Downward Dog from your hands and knees. Exhale as you lift your tailbone towards the sky. Anchor down into your hands and feet. It’s okay to keep the knees slightly bent if you are tighter in your hamstrings. Hold the posture and breathe into your belly and sides and back of your rib cage. Continue to hold for 5-7 breaths.
4. Goddess Pose
Goddess pose is also known as Goddess Squat and “fierce angle” pose. It is considered a challenging pose that strengthens your lower body and helps relieve tension in the hips. Goddess pose may also, help improve balance, focus and concentration. Breathe deeply as you hold this pose for 5-7 breaths. You may rise in and out of the posture. Inhaling as you rise, exhaling as you sink deeper and hold.
5. Reclined Butterfly
Reclined Butterfly pose, also known as Reclined Cobbler’s pose. Bring the soles of your feet together. Lay on your back. Rotate the palms of your hands towards the ceiling and relax. Breathing in relaxing. Breathing out letting go. Enjoy the calming benefits of this pose.
Schedule Your Free Wellness Session Today!
Yoga is a powerful tool for balancing hormones, especially during menopause and midlife. Integrating specific yoga postures into your daily routine can have a remarkable impact on your physical and emotional well-being. By taking the time to prioritize your health and well-being through yoga, you can experience profound benefits that will help you feel more energized, balanced, and at peace. If you’re interested in learning more about how yoga can support your hormonal health, consider scheduling a free wellness session today!
As a Holistic Yoga and Wellness Coach with twenty years of experience, I help women reconnect to their body, mind and spirit and embrace their true essence. Click below to receive a Free Wellness Strategy session. I look forward to helping you on your wellness journey.
