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Can Yoga Help Menopause?

Wednesday, October 26th, 2011

By Sangeetha Saran

Between the ages of 40 and 60, women go through a series of biological changes that affect their psychological, hormonal, and physical well-being. Although menopause is usually a gradual process, it sometimes occurs abruptly or begins much earlier in life, especially in women who undergo surgical procedures to remove their ovaries.

The standard medical treatment, hormone replacement therapy, has become less popular over the past decade as clinical studies question if its risks outweigh its benefits. As a result, women are turning to holistic medicine and healthy lifestyles to cope with menopause. Yoga is not only a popular alternative; studies show that it is also an effective one.

Five Ways Yoga Helps Women during Menopause

• Strengthens bones and reduces risk of osteoporosis

• Aids in prevention of heart disease

• Balances hormones and improves mood

• Reduces severity of hot flashes and night sweats

• Helps to control weight

Three Yogic Techniques that Benefit Menopausal Women

• Restorative postures to balance the mind, body, and spirit

• Meditation to calm the mind and relax the body

• Controlled breathing to combat fatigue and stress

Ten Postures that Reduce Menopausal Symptoms

• Child Pose for stretching and relaxation

• Double Leg Raises for developing strength in lower body

• Wind Relieving Pose for massaging digestive system

• Twists for massaging adrenal glands

• Cobra Pose for relieving constipation and menstrual irregularities

• Fish Poses for relief of stiff neck muscles and flexibility of spine

• Lotus Pose for meditation and working leg muscles

• Mountain Pose for promoting stillness and strength

• Cat Pose for coordinating breathing and movements

• Corpse Pose for ending sessions and for meditating

Along with meditation and breathing, the restorative poses of Hatha Yoga calm the nervous system and stimulate the endocrine system. Made up of the thyroid gland, parathyroid gland, pituitary gland, and hypothalamus, the endocrine system regulates hormones throughout the body. When these hormones fluctuate, the body reacts is various ways. Hormonal shifts in the brain, for example, can lead to insomnia, depression, anxiety, and cognitive disorders. In the uterus, irregular bleeding and other cramping are common symptoms.

Some poses may be too intense during menopause. Inversions, for example, are great for reducing irritability and anxiety but are also quite strenuous. Experienced instructors can usually adapt these postures to avoid overexertion. With good instruction and willingness to experiment, women are not only able to continue their Yoga practices; they can also empower themselves for life’s many challenges. Can Yoga help menopause? The answer is: Yes.

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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Tags: can yoga help menopause, yoga helps women, yoga helps women during menopause, yogic techniques
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Yoga for Women – Aging Gracefully

Wednesday, March 30th, 2011

By Gopi Rao

Yoga for women, in all of its forms, is an incredible tool to support in aging gracefully. The practice of Hatha Yoga is well-known in its ability to create and sustain good health. The practice of other Yogic techniques such as chanting and meditation also supports a practitioner in creating and maintaining good mental health.

Another key component of aging gracefully is the ability to stay socially engaged and active. Practicing Yoga at a studio or community center gives women the opportunity to nourish friendships amongst the community of like-minded Yoga students. As a woman ages, Yoga in all of its forms is a wonderful way for a woman to support her aging process with beauty and dignity.

The practice of Hatha Yoga helps to keep a woman limber, strong, and toned throughout her lifetime. Yoga also strengthens a woman’s ability to balance, which can be critically important when she is entering her sixties and beyond. If a woman’s yoga routine includes some weight-bearing postures such as Warrior III and Chandranamaskar sequence, a woman will also strengthen her bones.

Practicing Yoga is also a great tool for lowering stress, anxiety, and blood pressure levels as a woman ages. A balanced Hatha Yoga practice that incorporates some strenuous sun salutations, standing poses, balancing poses, and core abdominal work is very useful. These physical Yoga techniques will help a woman to maintain muscular strength, good circulation throughout her body, keep her joints mobile, and increase her sense of balance and coordination.

The emotional benefit of a regular Yoga practice will also serve a woman well as she ages. If a woman is able to maintain an active lifestyle through a regular Yoga practice, it will help her to counter the isolation and depression that affects so many people in the later decades of their lives.

Recently, there have been many studies done that document some of the keys to aging well and living a long, happy, and productive life. One of the key components to living well into your nineties and beyond is staying active.

Researchers found that as long as people were engaged in a hobby, volunteer or paid work, community service and so on, they lived longer and happier lives.

To simply be able to get out of the house and attend a regular Yoga, or Chair Yoga classes, breaks the backbone of isolation in our later years. In addition to warding off isolation and depression, the practice of Hatha Yoga offers a woman all of the physical benefits mentioned above. Truly, a regular practice of Yoga asanas in a community context can be a woman’s best friend throughout all the stages of her life.

To see our selection of Online Yoga teacher certification courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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Tags: hatha yoga, Hatha Yoga is, regular yoga practice, yoga for women, yoga techniques
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Yoga for Women – Health Benefits

Thursday, March 24th, 2011

By Gopi Rao

There are many varied health benefits for women that come from practicing Yoga on a regular basis. In the medical community, it is well-known that emotional pressure and stress over a sustained period of time can have a profound impact on a woman’s mental and physical health.

In fact, it has been clinically shown in research studies that sustained emotional distress can eventually lead to a compromised immune system, and a variety of diseases, including heart disease and diabetes. Additionally, the vicissitudes of a woman’s hormonal fluctuations can have a profound impact on a woman’s health and sense of well-being. Yoga training has proven to be an effective tool at addressing many of these health issues.

As a woman progresses through life, different challenges can arise. Many women suffer from premenstrual syndrome, substantial menstrual cramps, and heavy bleeding. Puberty, peri-menopause and menopause pose their own challenges, as a woman experiences significant hormonal changes during these time periods.

Often these “rites of passage” can lead to higher stress levels for many women. Pregnancy is another time period when a woman experiences great hormonal changes and increased stress to her body. Yoga is a wonderful tool for helping to create a sense of ease, well-being and hormonal balance throughout these various time periods in a woman’s life.

A regular Yoga practice offers not only physical benefits, but mental and spiritual benefits as well. Yoga definitely helps to tone, balance, and strengthen the entire physical body, including the endocrine system. The more physically vigorous forms of yoga, such as Vinyasa Yoga or Flow Yoga, also provide substantial cardiovascular and metabolic benefits.

All Yoga practices, whether they are Vinyasa Yoga practices or restorative Yoga practices, if done properly, offer the benefits of relaxation and stress reduction. Some of the spiritual benefits of Yoga training come from uplifting spiritual practices such as kirtan and meditation and an overall heightened sense of self-esteem.

Truly, there are a many wonderful health benefits concerning Yoga for women. A regular Yoga practice can help a woman throughout her lifetime to establish physical well-being, emotional balance, and lower her stress levels.

Yoga does develop a woman’s sense of literal balance, but it also helps to establish hormonal balance and a gentle perspective on her life. For many women, just getting out of the house to spend a full hour or two practicing Yoga in a beautiful atmosphere will uplift their spirits and rejuvenate their bodies.

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

Tags: health benefits for women, yoga for women, Yoga Health, yoga health benefits, yoga practice, yoga training
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Yoga Improves Life During Perimenopause

Saturday, March 5th, 2011

By Sangeetha Saran

Perimenopause is the interval during a women’s life when the body shifts from normal menstrual cycles to irregular ones. Although the age of onset varies, this transition usually begins in the 40s and produces a wide range of symptoms: Mood changes, sleep problems, hot flashes, and vaginal dryness.

These changes are brought about by the fluctuation of hormones, especially estrogen and progesterone. The drop in progesterone, also, affects neurotransmitters in the brain; and women may have feelings of depression or anxiety.

There is no doubt that perimenopause can upset the body’s physical, emotional, and mental balance. Thanks to Yoga, there is good news. Studies have shown that the regular practice of Yoga can help to restore the body, the mind, and the spirit.

Many people associate Yoga with basic postures (asanas), but this ancient art of healing actually encompasses an entire system of healthy living. Meditation and breathing exercises are actually two of the limbs, or steps, of Patanjali’s Yoga. Together with asanas, they teach awareness, quiet the mind, and calm the body. Although benefits are enhanced when the three are combined, each can be practiced alone, as well.

Yoga Practices that Help with Perimenopause

• Two-nostril breathing reduces the ‘flight or fright’ response and helps to balance neurotransmitters.

• Meditation increases endorphins, reduces fatigue, and increases tolerance to pain.

• Standing poses massage the pelvis and abdominal organs, increase blood flow, and increase production of hormones by the adrenal glands.

• Lying poses help to release tension in the body and to increase circulation to reproductive organs and pelvis.

• Backbends aid the adrenal glands in producing hormones, stimulate the kidneys, and aid the liver in removing toxins.

• Twists massage the adrenals and abdominal glands, cleansing them and increasing hormone production.

• Forward bending asanas squeeze the organs, increasing blood flow and the production of hormones when they are released.

• Inverted poses increase oxygen to the neck and head, stimulate one’s pancreas, and reduce pelvic congestion.

Yoga is helpful in removing toxins, balancing hormones, and stimulating the circulation of lymph and blood throughout the body. Regular Yoga practice enables organs to work more efficiently, calms the nervous system, and increases awareness of the inner self and the environment.

While particularly helpful in the prevention of hot flashes, Yoga also improves the overall quality of women’s lives during the challenging years of perimenopause.

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

Tags: regular yoga, regular yoga practice, yoga improves, Yoga improves life, yoga is, yoga is helpful, yoga practice
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Prenatal Yoga and The Value of Meditation

Saturday, February 19th, 2011

By Gopi Rao

The emphasis in prenatal Yoga teacher training courses predominantly focuses on asana and pranayama as therapy through all three trimesters and during the post natal time frame. This is wonderful, but the value of meditation is down played. Regular meditation practice is especially good for moms-to-be.

The reason Yoga meditation is so important is because the mother’s physical health, and state of mind, has a profound effect on the baby in her womb. When I got pregnant and told my mother, she sent me a beautiful postcard with the advice to look every day at something beautiful, listen to something nice, stay together with kind hearted people, eat healthy food with great pleasure, and so on. The reasoning is that all of these factors will also affect the baby.

It is definitely true that enjoyment and well being of the mother has a direct connection to the baby through the hormonal system. In addition we should be considering the mental, emotional and spiritual imprint that is set in motion for an unborn child. I would insist that this aspect of pregnancy not be underestimated.

Furthermore, meditation puts mothers in tune with their babies and deepens their mutual connection. That bring to mind one more reason for having “baby meditation” become a natural part of the Prenatal Yoga teacher training program. Expectant mothers should start this practice right from the beginning.

Yoga meditation is a way to experience pregnancy with complete awareness. Pregnancy is a precious time, which opens pathways for more awareness and reflection. Considering that pregnancy is a special time of great physical and emotional change, there will be some mood swings.

Sooner, or later, a pregnant woman feels a little depressed, anxious, or tired. With this in mind, regular meditation can treat these feelings and help to manage stress. There are many different ways to meditate, for example to focus or concentrate on a specific object, a picture, or a candle. Mantras (repeating sacred words or sounds) can bring inner calm.

Breath awareness is an easy technique to learn. Observing the movements of breath, counting them, just going along for the ride can make focusing easier. Of course, pranayama is beneficial during labor. Yogic meditation techniques give women internal calm mental stability through labor. Therefore, it is good to start practicing meditation early in pregnancy and continue to practice daily.

Tags: prenatal Yoga course, prenatal Yoga teacher course, prenatal yoga teacher training, yoga meditation, yoga training
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Yoga for Women’s Health

Wednesday, February 9th, 2011

By Sangeetha Saran

Within the western hemisphere 90% of Yoga practitioners are women. When I visited Paulji for a teacher intensive, I can remember a class in North Providence with 50 women and not one male student to be seen. Although there are some exceptions, many teachers rarely see more than a handful of American males in Yoga classes. In many styles the origin of Yoga teacher training courses were designed by Indian males. The need to develop more information for female teachers and their female students has never been greater. Yoga is very beneficial to a woman’s health when considering the following three aspects.

Menstruation

Having generally relaxed mind and body, yoga can also help in alleviating with the menstrual pain. During this time, it is important for female practitioners to realize that their Hatha Yoga sessions should be slow, mindful, and gentle. During Yoga practice the muscles of the midsection should be soft and less active throughout the practice so one’s menstrual flow can continue naturally.

In addition, it would be wise to avoid twisting and inverted asanas because these asanas reverse the flow, squeeze the abdominal area, and interfere with the natural flow of menstrual fluid. Some Yoga asanas relax the uterine muscles. The end result of this relaxation is a mindful Yoga practice that ensures proper menstrual flow. Psychological tensions can also be subsided through the practice of shavasana. Shavasana allows the body to rest thoroughly and to release all unneeded stress.

Pregnancy

Prenatal Yoga classes teach women exercises, which assist in the safe delivery during labor. There are particular Yoga asanas which exercise the pelvic cavity. In turn, these asanas increase strength and stamina within muscles of the pelvic floor. These and other muscles in the groin are used during delivery. Pranayama is also practiced in order to conserve strength and calm the nerves throughout the pregnancy. These same pranayama techniques are used during contractions at the time of delivery. Many Yoga asanas exercise the muscles in the buttocks and legs, which to make carrying extra weight less of a burden. Some Yoga postures reduce pain within the lower back. Postnatal Yoga sessions bring our bodies to their original shape.

One month after the delivery of a child, Yoga asanas continue to reduce pains and aches associated with over stretched muscles and extra weight. Postnatal Yoga sessions also give stability in the form of emotional and mental relief, especially if a woman meets with a group of mothers who have babies. In some cases, the bonding is good moral support.

Menopause

For women in their middle aged years, all forms of Yoga bear the fruit of balance on the mental, physical, emotional, and spiritual levels. It goes without saying that most of us experience “middle aged spread.” Somehow, Hatha Yoga manages to help us out. This doesn’t mean we won’t fight the battle of the bulge, but we won’t have as much extra weight as our menopausal women who don’t practice Yoga. All types of Yoga manage to help us with our emotional balance. Hatha Yoga will help us maintain muscle tone and flexibility during this very trying time of a woman’s life

Summary

If you need more information about Yoga for women’s health, contact Aura Wellness Center. They will produce an article or web clip for the subject you desire. The web clips usually show up at: http://www.yoga-teacher-training.org/category/videos/ or on this Blog.

Female Yoga teachers from all over the world use Aura’s extensive library of forums, videos, and Blogs for information about “Yoga for Women.” Dr. Rita, Gopi, Amruta, and many other writers continue to contribute material on this subject. My appeal is to my “sisters” for more female Yoga teachers to contribute research about “Yoga for the health of women.”

Hari Om

Tags: Yoga asana, Yoga for Health, yoga for women, yoga for women's health, Yoga Teacher Training
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Prenatal Yoga Advice for Beginners

Thursday, January 6th, 2011

By Amruta Kulkarni, CYT 250

Seek your doctor’s advice before considering prenatal yoga. Do not make a hasty decision, until you have considered all advice from your medical professionals and have found a certified prenatal yoga teacher in your community. It is very good that you become aware of yoga’s importance which creates great impact on health of your own and your unborn baby. Below are three therapeutic yoga methods, which will be part of your prenatal routine.

Breathing Exercise (Pranayama):

In breathing, diaphragm is the chief breathing muscle. Through breathing respiratory and cardiovascular systems bring in oxygen and circulate it to every cell in the body. Many people breathe shallow or tense in which diaphragm movements are not proper and shallow breathing does not draw enough oxygen required for body.

Breathing correctly is essential to life so it is important to practice breathing exercise.

Breathing exercises like Alternate nostril and whispering breathing benefits a lot during first trimester. It improves blood circulation, you feel sinuses and nasal passage clean, your mind gets calm and you will get deep sleep during night. Proper breathing is very important as the fetus depends on the woman for satisfactory growth and development. Proper oxygenation contributes greatly to the health and well-being of the woman and consequently to that of the fetus.

Breath and emotions are closely linked. Good emotional balance is very desirable in pregnancy and childbirth. Observe how shallow and irregular your breathing becomes if you are upset and when you feel happy notice the smoothness, depth and regularity of your breathing. Thus body, mind, emotions and breath are inseparable. By observing your breath you will develop skill in increasing the length of both inhalation and exhalation as well as the movements of diaphragm.

Relaxation (Yoga Nidra):

Relaxation is very useful for complete health i.e. physical, mental and emotional. Pregnant woman gets tired very easily so it is very important that they have frequent rest periods throughout the day and create the opportunities for relaxation. This involves aligning your body and mind to become completely still and peaceful. The way to do this is to focus on you breathing rhythm and also on the way that gravity supports your body so that you can let go of your muscles. You might like to end this by bringing your awareness to the presence of your baby.

Postures (Asana):

Right now you can start yoga, but as you are in your first trimester of pregnancy and beginner in yoga you will have the following limitations:

1) Before starting yoga your body is stiff to some extent. Asana gives flexibility to your body and this requires stretching of muscles and joints.

2) In pregnancy your body releases the hormone relaxin that softens your ligaments and supports the joints to prepare for an easier delivery.

3) In pregnancy due to these hormonal changes ligaments need to be stretched slowly and gradually without forcing.

4) You are beginner and in first trimester which is very important time as there are more chances of miscarriage. Hence some Asana may not be suitable for you. E.g.: Inversion poses like “Legs up to Wall”, “Dog Pose”.

Generally for beginners we recommend few asana, breathing exercises, and relaxation.

Recommended Asanas: Tadasana, Balasana are good for you.

Tadasana will help you to be centered and grounded. It tones muscles of leg, pelvis, abdomen and chest cultivating the habit of standing tall.

Balasana relives the backache allowing paraspinal muscles to stretch and relax.

Amruta Kulkarni is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

Click here for more information about Yoga teacher certification courses by Aura Wellness Center.

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Tags: certified prenatal, certified prenatal yoga, certified prenatal yoga teacher, prenatal yoga, prenatal yoga advice
Posted in prenatal yoga, yoga for mothers, Yoga for Women | 2 Comments »

Yoga for Pregnancy

Tuesday, November 23rd, 2010

By Emma Leeuwrik

Pregnancy is one of the most amazing and beautiful experiences a woman can have. For some women this beautiful experience is not so amazing in the beginning. Morning sickness – which can be all day sickness, fatigue, fluid retention, varicose veins, back pain, abdominal discomfort, depression, not to mention teenage acne or dry flaking skin from racing hormones and frustration. The list goes on, however there are ways to help your pregnancy along and help the way you feel, childbirth and the baby.

Pregnancy is a time to be cherished, at peace and nurtured. The baby is influenced both physically and emotionally in the womb. Yoga gives attention to positive emotions through exercises that work with your heart. The quietness allows you to become more sensitive to your unborn child, bonding.

Yoga is fast becoming a popular form of exercise for expecting Mothers. Yoga and meditation have the ability to give a healthier maternal environment, a higher quality of understanding, less stress and a more harmonious childbirth. Yoga is a gentle way to keep up your fitness and can be practised through out your pregnancy.

Pregnancy Yoga teaches poses and breathing techniques that can be used to help relieve discomforts and also give helpful positions for labour and your delivery.

Yoga techniques help your pregnancy be a joyful experience and create more of a stress free environment for childbirth.

Why practice yoga?

Pregnancy is a time of high stress with everyday life, mental, physical and hormonal changes and some anxiety about childbirth. High stress levels can be associated with miscarriage, high blood pressure, premature delivery, the list goes on.

However Yoga is safe and effective way to reduce stress and nervous energy through a series of postures, breathing, stage by stage relaxation, mediation or chanting.

Yoga increases your energy levels, through movements and breathing whilst reducing physical and emotional stress.

Balancing and stretching keep the muscles toned, improves posture, increases strength whilst gaining flexibility without placing strain on your joints.

The breathing and relaxation of yoga helps to keep both body and mind calm. Being trained in Yoga will help ‘Mums to be’ stay relaxed through pain being taught how to breathe through it. The breathing techniques are not only useful through childbirth but throughout stages of motherhood and life. Your sleep will be improved sleep through relaxation techniques and breathing.

Precautions

Whilst Yoga poses are extremely helpful throughout your pregnancy there are some to avoid. Poses that require you to lay flat on your back, this decreases blood flow to the uterus and excessive stretching to the abdominal region. The hormone relaxin enables the uterus to expand also acts on other connective tissues, so be aware not to push yourself as you can more easily tear or strain your muscles.

Some handy hints for the class;

Avoid breathe retention as this can change oxygen levels.

Only stretch until you feel resistance, due to the relaxin you may feel you can go further which can cause tearing or muscle strain.

If you feel pain or dizzy stop immediately and do not raise to quickly from sitting/standing.

Avoid poses that could lead to falling, or use a chair or wall as support.

Wear loose clothing to help prevent from over heating, if you get to warm, relax and have a drink. Extreme temperatures, particularly heat can have an affect on the foetus.

Always keep well hydrated, drink water regularly by taking small sips.

Always check with your doctor or health care professional before taking up Yoga during pregnancy. Always inform your teacher you are pregnant if you are in a general yoga class, this way he or she can show modified versions or a different position for you to practice if the asana is not appropriate. A ‘pregnancy yoga class’ is more desirable over a general class, as the lesson plan has been designed especially for pregnant women.

During the first trimester you wont have many restrictions, just don’t over do your stretches. (that goes for any Yoga students)

In the second trimester joints are looser so more precautions need to be in place. Your balance may start to get a bit wobbly stay close to a wall or chair.

In the third trimester standing positions will require the support of a chair or a wall as balance is affected.

Obstetrics and midwives recommend pregnancy yoga to their patients after finding that women who practiced yoga in their pregnancy cope better with the challenges of labour. It is not necessary to have done previous yoga to attend pregnancy yoga classes.

In Summary

The practice of Yoga will help keep you fit, healthy, calm and focused whilst preparing your mind and body for labour and birth. It promotes flexibility, strength and improves circulation. Yoga postures are a gentle way of keeping you active throughout your pregnancy and can help minimise morning sickness, constipation, lower back and abdominal pain.

A pregnancy class includes postures that align the spine to make room and help position the baby. Standing postures which help strengthen the legs and back to help how you carry your baby to keep muscles strong to provide support after birth. Squatting postures that develop awareness to the structure of the pelvis, will assist in relieving aches and pains. Breathing exercises to calm, both you and baby.

An example of a class can include;

Cat stretch posture

Horse posture

Palm Tree Posture

Shoulder Rotations

Squat posture

Butterfly posture

Golden Thread Breath

Side relaxation posture

Each trimester is different so the postures you do will vary, however prone postures, and inversions are discouraged. Minimal twisting can be explored, for example twisting from the shoulders.

Yoga gives attention to positive emotions and peace in your heart. Women have found comfort, encouragement and formed special friendship during yoga classes.

If you would like to feel more energy, less fatigue, increased strength, flexibility and balance, improved posture, relief of physical and emotional tension and to help bond with your baby then try pregnancy yoga.

Yoga is not just for pregnancy but for life. Relax, distress, feel great and enjoy!

By Emma Leeuwrik

Resources:

Virtual media centre.com

Health and Yoga.com

Yogababies Toowang QLD

The Complete Book Of Yoga – James Hewitt

Cool Yoga Tricks – Miriam Austin

The Complete Illustrated Book Of Yoga – Swami Vishnu – devananda

Yoga For You – Lucille Wood, Di Lucas

Tags: help your pregnancy, practice yoga, yoga for pregnancy, yoga gives, yoga is safe, yoga poses, yoga techniques
Posted in yoga for mothers, Yoga for Physical Health, Yoga for Women | 3 Comments »

YOGA FOR PREGNANCY

Monday, November 22nd, 2010

By Mary Risman

Yoga is a wonderful modality that can be utilized for almost all ailments. I had decided to do an essay on Yoga for pregnancy as it helps people understand that it is not dangerous and that it can help make an easier birth, but on that note one still has to be careful as there can be complications with their pregnancy so it is always advisable to speak with your doctor. In the first Trimester which is one to 14 weeks it is recommended that you stop doing vigorous exercises as it takes up to 3 months for hormonal changes to come into effect as well as the pregnancy to be properly established. If one can still lie on their back that would be great in the first trimester, but it all depends on each individual as everyone is different. In the first Trimester because of all the changes to one’s body a lot of time women will not feel well, so usually women will start prenatal yoga after 14 weeks.

The benefits of practicing Prenatal Yoga is enormous as it will help to keep all muscles strong through each term and also makes it a lot easier for their body to get back to normal. During pregnancy if you keep the core strong then it will counteract the pull of the baby on your body. Prenatal Yoga also helps by reducing swelling which happens a lot in the legs so a great pose to do would be the legs against the wall. This will help to bring the flow of blood towards your chest. Only to be done if you do not have high blood pressure and also after the first trimester if you are doing this pose it is a good idea to lie on pillows. Prenatal yoga will help to keep one limber, your muscles will stay toned which helps with an easier birth. Two poses which comes into mind which will help with an easier birth would be squats against the wall which can be done up to 30 weeks or even beyond but you have to be careful not to hold the pose for too long after thirty weeks. This pose will help to open up the pelvis and loosen the hips. It will help to strengthen the muscles that you would use for labor. It will help to tone abdominal muscles and also will help to firm and tone the pectoral muscles. Another pose that can help with and easier birth would be the star pose which can be done in all three trimesters. The benefits of this pose would be that it will help to tone, stretch and relax the pelvic muscles. It will also help to keep the spine flexible, therefore reducing back pain and fatigue. It also helps to improve flexibility in the hip area and knee joints.

Breathing is very important in pregnancy because it will help you to relax because it engages the diaphragm and gets you prepared for the birth because there can be a lot of pain associated when you are in labor, so this will ease the physical demands of labor.

Meditation is very important in a Prenatal Yoga class as it helps one to relax and enhance concentration.

In a Prenatal yoga class the poses should always be unforced and you should focus on allowing the body to extend. To prepare for a Prenatal Yoga session you must make sure that you are wearing comfortable clothing and nothing on your feet. You also want to make sure that if you had a drink or a light snack you must wait ½ hour and if you had a full meal to wait an hour as the baby can take up more room in the digestive area and can create discomfort.

As the baby grows inside of you, I recommend in Trimester two not to lie on your back at all but to lie on the left side because this will bring the flow of blood not only to the heart but also to the baby. In Trimester two one can do a lot of poses for pregnancy as you want to prepare your body for childbirth. One will start getting larger and if you are experiencing some discomfort in your back a great pose to do in all trimesters would be the back bend because it will help to strengthen the back, it will help to open the chest area, it will help to increase flexibility of the spine and also help to balance any forward bending during the day.

Here are some poses that you can do in Trimester two.

1) Half Moon pose this will aid in stretching the waist muscles and also the muscles on the side of the body, It will help to align the spine and strengthen the arms.

2) Standing pelvic tilt will help to keep the pelvic muscles strong it will also help to relieve back fatigue and will help to strengthen the thigh muscles.

3) Head of cow pose will help to relieve tension in the upper back and shoulders will help to strengthen the shoulders and arms so that you will have no problem holding your baby, it also stretches the spine, neck and arms.

4) Cat and dog pose will help to improve circulation, it will help to stretch the muscles along the back, neck and arms, it will help to strengthen and relax the lower back.

5) Child’s pose is always a great one to do and can be done in trimester three, this will help to improve circulation, help to relieve backaches, gas and constipation and will help to massage the inner organs.

6) Bound angle as this will help to strengthen and tone muscles that are used for labor, will help to improve posture, will stretch the groin muscles and increase suppleness in the tendons, knees and thigh muscles.

There are so many poses that one can do in trimester 2 but you still have to be very careful as everything has changed in our bodies. It is like your body is not your own anymore. That is why I recommend doing a few poses by the wall like the tree pose, the squatting pose which if you were to lose your balance it can be detrimental for your baby. In all three trimesters one should always apply relaxation techniques because yoga works on the whole person. If you were to start a prenatal yoga practice very late in your pregnancy that is okay as it still will help you to prepare.

If I were to instruct a prenatal yoga class I would start out with a meditation that would be geared for pregnancy like the Om meditation as it helps to release tension and also fills the entire being with energy, it will help to dissolve negativity.

I would then have my students do breathing exercises as it will help to relax them and it prepares them for the warm up and yoga asanas. Warm-ups are extremely important as it helps to loosen the joints and warm up the muscles so that one does not injure themselves. Then the appropriate yoga asanas for pregnancy and finally the relaxation session as this will help to relax the body and mind and get rid of the tension so that you will feel refreshed after the yoga class.

Now for the third trimester which is the last trimester you must modify some of the poses and omit poses like the squatting pose as we have already stretched those muscles and if we were to do that pose and hold that pose for a long length of time you do not want the baby popping out. In the 30 weeks of pregnancy and beyond one can still do o a lot of the poses it is just near to the very end that you should really focus on breathing techniques because that will help you in the delivery room and you should also relax a lot because having a baby places a lot of stress on one’s body and we want to make sure that as I mentioned numerous of times to try to achieve an easy birth.

Yoga does not have to stop after you have your baby you can still do a lot of the breathing exercises and relaxation exercises. After a few months if your physician mentions that it is okay to practice yoga again, you still have to be careful not to start off with vigorous exercise go gentle and if you are still lactating not to do any poses on your front as a women’s breast can be very swollen and sore. You would be able to do a lot of asanas and keep in mind just because you have a baby does not mean that you should delete yoga from your life, just because you are busy with the baby. You should think of doing it all the time throughout your life because it will help you with the challenges of life.

Resources

Yoga for pregnancy by Francoise Barbira Freedman and Doriel Hall

Web site: www.squiddoo.com/yogaduringpregnancy

The Prenatal Yoga Deck by Olivia H. Miller

Mary Risman is a certified Yoga instructor and a certified prenatal and post natal Yoga teacher. She teaches classes in the Innisfil, Ontario area.

Tags: certified yoga instructor, practicing prenatal yoga, prenatal yoga, prenatal yoga class, prenatal yoga teacher, prenatal yoga will, yoga and pregnancy
Posted in prenatal yoga, yoga for mothers, Yoga for Women | No Comments »

Yoga and Menopause

Saturday, November 20th, 2010

By: Peggy Gantz

I write this essay from my perspective of going through peri-menopause, and how yoga has helped me approach this period in my life, to help me tolerate the many changes I am experiencing. In fact, the opportunity to research how yoga has affected this certain aspect in my life has come at a very good time since my body, mind and spirit are completely changing. I have also noticed many challenges while practicing my Vinyasa yoga and other physical activities, which have been explained through my research.

About a year ago I knew that menopause was just around the corner for me and that a visit to my doctor was in order. I also felt it was time to start researching on-line and buying books to study and understand what it is exactly that I’m experiencing. I wanted to know what will be happening to me and my body in the years to come. Through my research, I have learned that living a yoga lifestyle will help and enhance my transition through this stage in life.

To begin the research, I made a visit to my doctor and told him about the changes that I am going through such as hot flashes, fewer periods, mood swings, anxiety, exhaustion and inability to get a good night’s sleep. Of course he tells me that I’m going through peri-menopause and if my symptoms get worse he will prescribe Hormone Replacement Therapy. I was very apprehensive with the idea of having some chemical derivative controlling my body. I was hopeful that there would be a more natural solution to easing my symptoms. This is when I started looking in other directions and while reading an article in one of my magazines an advertisement appeared, telling me that there is help with peri-menopause, menopause and post menopausal symptoms. Yoga! Why, I had been practicing yoga for a couple of years and I knew it had a lot of benefits for me, but I never thought about in regards to menopause and certainly never heard it mentioned in any of my yoga classes. Now that I look back at the symptoms I have, it explains why sometimes I feel shaky in some poses and anxious in others, and in between all of that – hot flashes! Who would have thought that yoga could help me?

One of the main things I have discovered from my research is how important the endocrine glands (hormone producing) are to menopausal women. I knew the endocrine glands were important to all of us but now for me I find the information extremely valuable and have a new perspective regarding its function relative to my body. The adrenal glands I find the most interesting are the ones which are related to my mood swings, and mental and physical exhaustion, also the ones that cause me to be stressed out because of my symptoms. What I understand about the adrenal glands is they can partially takeover the production of estrogen when the ovaries decrease their production of androgenic hormones, which helps to keep my body functioning properly while I go through menopause. If my adrenal glands are depleted the symptoms I already have could get a lot worse and I would not have any energy. This is where yoga is helpful for allowing me to find balance in mind, body and spirit, to retain energy and to reduce the severity of my symptoms, while my hormones continue to change.

Dr. Krishna Raman MD quotes: “If the adrenal gland is well massaged every day by asanas, such changes will not occur: The health of the individual cells of the gland is toned up by yoga. Stimulation of the glands provides greater energy than before. Standing poses invigorate the glands. Inversions recharge the adrenals. Twisting asanas are invaluable for rinsing the adrenal glands. Backbends squeeze the adrenals. Forward bends soothe the overdrive. Half Halasana relieves the overdrive. Energy levels depend principally on healthy endocrine and nervous function. Yoga interacts in these areas by stabilizing the inner vital life force in the body.”

From my research on yoga and the benefits I take from it, I find there are quite a few poses that should be used to reduce my symptoms. Restorative yoga is especially important along with meditation. There are three main poses that are mentioned in almost every article, Supported Bridge, Supported lying down bound angle pose and Supported legs up the wall pose. These are the poses menopausal women should practice daily. So, I researched each of these pose’s to find out the benefits of them.

Supported Bridge:

- Reduces anxiety, fatigue, backaches, headache, and stress

- Relieves tension in the chest and front body for better breathing

- Calms the brain and helps alleviate stress and mild depression

- Helps relieve the symptoms of menopause

Supported lying down bound angle pose:

- Relieves tension and constriction in the abdomen, uterus and vagina.

- Reduce Fatigue

- Relieves Headaches

- Relieves digestive problems

Supported Legs up the wall:

- Reduces Anxiety

- Relieves digestion problems

- Relieves Headaches, mild depression, Insomnia, migraine

- Relieves menstrual cramps, Premenstrual syndrome, menopause

- Urinary disorders, varicose veins

Supported Legs up the wall can also initiate reflexes that lower nerve input to the adrenal glands, slow the heart rate, slow the brain waves, relax blood vessels and decrease the amount of norepinephrine circulating in the bloodstream.

As I did my research on these three poses I found that not only can I soothe my endocrine glands, but I can minimize my menopause symptoms by doing them and I can use the poses to clear my mind and open my chest and lungs to allow for a better practice of pranayama. There are so many other poses that I came across that have many benefits for the menopausal woman that I’m looking forward to trying out a new sequence for myself at home.

As I have stated, additional yoga practices of relaxation, meditation and breathing are vital to relieving menopausal symptoms. I need to take the time to find a relaxing position and use yoga breathing techniques to focus and clear my mind. As, for the breathing awareness, I would suggest using the alternate nostril breathing technique. This simple technique can be done almost anywhere and anytime. Begin by placing your right thumb over the right nostril thus, closing it off, then inhale through the left nostril (I like to do this to a four count or whatever is comfortable to each person) and immediately close the left nostril with your right ring finger and little finger and at the same time remove your thumb from the right nostril and exhale through this nostril and do this for a little longer (8 count) than the four count. This completes a half round. Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril for a little longer count and this will complete one full round. The benefits for this alternate nostril breathing will produce optimal functioning of both sides of the brain. It is known to balance a person because both sides of the brain are functioning correctly. Yogis have been doing this technique for thousands of years and have found that it is the best way to calm the mind and nervous system.

In addition to various breathing techniques I have also started using meditation as a method to find calmness in my body and mind. By sitting comfortably on a bolster or on my mat, either in easy pose or hero poses in a quiet room without distractions, I meditate either on an object or by simply focusing on my breath. I sometimes try one first and if that doesn’t get my focus, I try another way. It all depends what is going on with my mind and body at the time to see which meditation is the best for me. When I focus on an object I look at it for several moments and close my eyes and see the object in my mind’s eye for as long as I have the image visible to me. I like to stay in this meditation for as long as I can to get the full benefits of it. I usually can walk away with much less anxiety and a change in my mood to be a happier and calmer person. This is a big difference from my anxious, stressful and frustrating feelings I experience from peri-menopause.

Now that I have written this essay and reflect on what I wrote, regarding my new journey through menopause I find that it is okay to relax more if I’m tired and take what time is needed to find peace and calmness in my mind and body. Also, I need to learn to listen to my body during this time and pay attention to what it needs. I’m thinking that if I hadn’t started yoga a few years back, would my menopausal symptoms be worse? I believe that is the case. So I am very happy to have found yoga and make it a part of my daily life. I will use this new information from my research more actively to continue relieving my menopausal symptoms.

Sources:

Yoga Journal

The Complete Book of Yoga, James Hewitt

Yoga and the Wisdom of Menopause, Suza Francina

www.thesecretsofyoga.com

www.Meditationexpert.com

www.holisticonline.com

Peggy Gantz is a certified Vinyasa Yoga teacher. She teaches classes in the Sherrill, Iowa area.

Tags: by yoga, certified yoga teacher, menopausal women, restorative yoga, teaches yoga, teaches yoga classes, vinyasa yoga, yoga and menopause, yoga interacts
Posted in Yoga for Women | No Comments »

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Archive for the ‘Yoga for Women’ Category

Can Yoga Help Menopause?

Yoga for Women – Aging Gracefully

Yoga for Women – Health Benefits

Yoga Improves Life During Perimenopause

Prenatal Yoga and The Value of Meditation

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Prenatal Yoga Advice for Beginners

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