Interested in trying yoga for menopause? Learn the benefits and the best poses to add to your practice, according to experts.
"Yoga was a real revelation to me, although at first I didn't believe it—I thought it was a waste of time," Kulenovic recalls."Then, the movement and coordinated breathing began to work and only a month after starting, I noticed quite a few benefits, including fewer hot flashes and more energy. It's become my indispensable booster."—which started in her late 30s—and wishes more women knew about yoga's effects, because it's been so empowering for her.
The type of mindful, focused breathing that yoga employs eased all of that, she says. Even when not in a yoga class, she used the breathing techniques to slow down and alleviate stress, which greatly reduced the frequency and duration of the hot flashes. As an acupuncturist, Degen is well versed in knowledge about the way energy moves through the body, and the value of a more restorative practice. She turned to styles of yoga that emphasize slow movement, rest, and deep breathwork—such as
"While all exercise is good for physical and mental health, yoga seems to have a slight edge, because it addresses both in a deliberate way," saysfound that those who practiced yoga had better perceived mental health and lower depression rates. Another study, in a July-December 2011 issue of the"While yoga certainly can’t replace medication for depression or anxiety, it may be a helpful complementary practice," says Ingram.
That's because yoga may cause actual brain changes, research suggests. A December 2019 review of 11 studies on yoga, published in Place a bolster, yoga block, or pillow underneath your legs where it feels most comfortable and place a blanket underneath your head.To come out, first bring small movements to your hands and feet. Bend your knees and roll over to one side.Start from a tabletop position on your hands and knees with your wrists under your shoulders and your knees under your hips.
Swain D, Nanda P, Das H. Impact of yoga intervention on menopausal symptoms-specific quality of life and changes in hormonal level among menopausal women. J Obstet Gynaecol Res. 2021 Oct;47:3669-3676. doi: 10.1111/jog.14939. Epub 2021 Jul 12. PMID: 34254406.
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