The Benefits of Yoga for Menopause Symptoms
Yoga has been shown to have numerous benefits for women going through menopause. Some of these benefits include:
How Yoga Can Help with Hot Flashes
Hot flashes are a common symptom of menopause, affecting up to 80% of women.
She encourages her students to listen to their bodies and honor their limitations, allowing them to modify or rest when needed.
The Benefits of Restorative Yoga
Restorative yoga is a practice that has gained popularity in recent years due to its numerous benefits for both the body and mind. By using props such as bolsters, blankets, and blocks, restorative yoga allows students to relax and rejuvenate in a way that is both calming and therapeutic.
The Science Behind Restorative Yoga
Research has shown that restorative yoga can have a positive impact on the body’s stress response system. When we practice restorative yoga, our body’s parasympathetic nervous system is activated, which helps to calm the mind and promote relaxation. This is achieved through the release of neurotransmitters such as serotonin and dopamine, which are associated with feelings of calmness and well-being. The parasympathetic nervous system is responsible for promoting relaxation and reducing stress. Serotonin and dopamine are neurotransmitters that play a key role in regulating mood and emotions.
If you need to hold a pose for a longer time, try a seated meditation. Combining these practices can help you cultivate a deeper sense of calm and inner peace.
The Benefits of Yoga for a Changing Body
Yoga is often associated with flexibility and physical postures, but its benefits extend far beyond the physical realm. As we age, our bodies undergo significant changes, including weight gain, loss, and shifts in muscle mass. A yoga practice that incorporates thoughtful, targeted poses can help support these changes and promote overall well-being.
Targeted Poses for a Changing Body
When it comes to supporting a changing body, it’s essential to focus on poses that target specific areas of tension or concern. Here are some examples of targeted poses that can help:
Using your arms to guide yourself, carefully lift your torso up from the table. Once you to lift your torso, gently place your feet on the to lift your torso, place your feet on the table with your knees bent and your weight centered over your feet.
Tabletop Pose: The Foundation of Core Strength
The foundation of core strength begins with the tabletop pose. This foundational standing pose is essential for building a strong core, as it engages the muscles of the abdomen, back, and pelvis. To assume the tabletop pose, start by standing with your feet shoulder-width apart, then bend your knees slightly and lower your body down into a tabletop position, with your wrists underneath your shoulders and your knees under your hips.
Key Elements of Tabletop Pose
Engaging the Core Muscles
As you assume the tabletop pose, focus on engaging your core muscles. This involves drawing your navel toward your spine and arching your back, as you inhale. This movement helps to activate the transverse abdominis muscle, which is the deepest abdominal muscle that wraps around your spine and pelvis.
Benefits of Engaging the Core Muscles
This exercise is designed to engage your pelvic floor muscles, which are essential for maintaining good posture, preventing injuries, and supporting the entire core.
The Pelvic Floor Muscles
The pelvic floor muscles form a ring-like structure that supports the pelvic organs, including the bladder, uterus, and rectum. This group of muscles consists of three main layers: the deep transverse perineal muscles, the deep pelvic floor muscles, and the external anal sphincter. The deep transverse perineal muscles, located between the ischial tuberosities, provide support to the pelvic organs and maintain continence. The deep pelvic floor muscles, which include the levator ani and coccygeus muscles, form the base of the pelvic floor and provide additional support.
