I hope this blog finds you well on this warm summer afternoon.
I was asked about yoga for perimenopause a number of times, recently, so I put together a helpful document with ten recommended yoga poses to send to the lovely ladies. I think it’s worth sharing more widely with my subscribers too – so here it is!
If this topic is not relevant to you, you may wish to scroll down to the end for classes and offers updates.
By the way, we regularly practice these poses in my vinyasa and yin classes in Bath, so if you are currently attending any of my classes, you are already familiar with most of them, if not all! In addition to yoga poses, I would also encourage you to practice pranayamas (breath control techniques) to mitigate the shallow breathing often associated with perimenopause; as well as mindfulness meditation to reduce any anxiety. Let me know if you would like more information on these too. Alternatively, you can explore my website or the internet in general.
Thank you for being here! As ever, please share my blogs with friends and family.
Chakravakasana – Cat-cow stretch
This dynamic movement between arching and rounding the spine increases spinal flexibility, reduces stiffness, and stimulates circulation.
It can ease joint and muscle aches, improve posture, and release tension in the back and shoulders.
Adho Mukha Svanasana – Downward-facing dog
Downward-Facing Dog is a versatile pose that stretches the entire body, particularly the spine, hamstrings, calves, and shoulders, helping to relieve tension and improve flexibility. It enhances blood circulation and can help reduce hot flushes by promoting a cooling effect on the body.
Additionally, this pose calms the mind, alleviating stress, anxiety, and fatigue, which are common during menopause. Regular practice can also strengthen the upper body and support joint health, aiding in the prevention of osteoporosis.
Anjaneyasana – Lunge pose
The lunge pose stretches the hip flexors and the psoas muscles. The psoas muscles connect the lower back to the upper thighs. The psoas can get tight if you spend a lot of your day seated. It also constricts when you get stressed.
Menopause and its shifting symptoms can cause shallow breathing. Stretching the psoas frees up your breath and releases pent-up tension.
Prasarita Padottanasana – Fan posture
This wide-legged standing forward bend stretches the hamstrings, spine, and shoulders, helping to relieve tension and increase flexibility. It also promotes calmness, reduces fatigue, and can aid in cooling down the body during hot flushes.
Salamba Bhujangasana – Sphinx pose
This gentle backbend strengthens the lower back while opening the chest and improving spinal alignment. It helps stimulate the adrenal glands, which supports hormone balance and reduces fatigue, sluggishness, stress and depression.
Supta Baddha Konasana – Reclining bound angle pose
This pose gently opens the hips, groin, and chest while encouraging deep relaxation. It helps relieve tension, promote hormonal balance, and reduce symptoms like hot flushes and mood swings, making it ideal for stress relief.
Paschimottanasana – Seated forward bend
This forward fold deeply stretches the spine, hamstrings, and lower back, promoting relaxation and reducing stress. It helps soothe the nervous system, making it effective for managing mood swings, insomnia, and anxiety.
Upavistha Konasana – Seated wide-legged forward bend
A seated pose, Upavistha Konasana stretches the inner thighs, hips, and lower back, helping to release tension and improve flexibility. It calms the mind, reduces stress, and may alleviate anxiety and irritability often experienced during menopause.
Salamba Sarvangasana – Shoulder stand
Shoulder stand is a powerful inversion that stimulates the thyroid and parathyroid glands, helping to regulate metabolism and hormone levels, which can be beneficial during menopause.
This pose also improves blood circulation, calms the nervous system, and promotes relaxation, which can help reduce symptoms like hot flushes, anxiety, and insomnia. Additionally, it strengthens the shoulders, upper back, and core, supporting overall physical health.
Viparita Karani – Legs-up-the-wall pose
This yin and restorative inversion relieves tired legs, reduces swelling, and promotes relaxation by enhancing blood circulation.
It calms the mind, lowers stress levels, and can help with insomnia, hot flushes, and anxiety.
Classes and Offers Update
This summer, I have a new great offer for those of you in Bath! You can come with your friend to any of my Tuesday vinyasa flow classes at Hedley Hall in Bath for just £15. Simply select Buddy Yoga at checkout.
Click here for more info and bookings.
More positive feedback has come through on my online yoga philosophy course which I’m happy about! This short course, focussed on The Eight Limbs of Yoga, is currently on a special launch offer especially for my customers – both past and present. I am planning to review the offer in the next few months. You might want to get it now at the launch price, and learn about the “big picture” of yoga.
Watch the free intro now and purchase the course.
These past few weeks, I have been truly humbled to receive amazing heart-felt Google reviews on my yoga classes. If you are one of those who took time to do that, I can’t thank you enough. These reviews means so much to me personally, and make a huge difference to the growth of my small business. If you have ever practiced with me and have not sent a review yet, please could I ask you to take a few moments to do so? A 5-star review would be most appreciated. Thank you!
Click here to leave a Google review.
A quick reminder that I offer private yoga and meditation classes at very reasonable rates both one-to-one and group (family, friends, team) yoga, at home or at the office! I also have access to suitable venues in Bath which I can rent for your class – if required. It’s best to have a chat with me about your plans and goals especially about group classes.
Read more (or contact me) about private yoga classes.
Finally, are there other yoga-related topics you would like me to address in future blogs? Do you have any questions or comments on this blog?
Please send your ideas and comments through my contact page.
(Comments section here is closed due to spamming.)
Thank you for your time and have a wonderful weekend!
Namaste,
Sossi
