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These phases can be demanding, but I’ve found yoga to be a kind ally, always there when I need a quiet place for myself. Even now, in my late 40s, as I face perimenopause, I regularly find solace on my mat. Yoga helps me by easing physical discomfort, stabilizing my mood, and promoting emotional balance.
What Is Perimenopause?
Perimenopause is a natural yet challenging stage of life. It is the transition leading up to menopause, during which a woman’s body gradually produces less estrogen. This phase can start several years before menopause and is marked by symptoms such as irregular menstrual cycles, hot flashes, mood swings, sleep disturbances, and changes in libido. Perimenopause typically begins in a woman’s 40s but can start as early as the late 20s. It continues until menopause, which is defined by 12 consecutive months without menstruation.
What Yoga Can Do for You
Yoga offers a gentle, effective way to navigate these changes, providing both physical relief and emotional comfort. Through regular practice, we can find strength, balance, and a renewed sense of self, transforming this period into a time of growth and self-discovery. For me, the most challenging aspects of perimenopause are the night sweats and mood swings. There have been moments when I’ve felt on the verge of tears or wanted to scream but stepping onto my mat and holding a Headstand has been incredibly calming.
Yoga for Perimenopause Symptoms
These yoga poses and techniques have helped me manage some of the symptoms of perimenopause:
1. Balancing Hormones: Poses like the Supported Bridge (Setu Bandhasana) and Legs-Up-the-Wall (Viparita Karani) help regulate hormones by stimulating the endocrine system, which can alleviate symptoms such as mood swings, fatigue, and stress.
2. Reducing Hot Flashes: Cooling Breath (Sheetali Pranayama) calms the nervous system, reducing the intensity and frequency of hot flashes. I use this technique to manage night sweats, especially when I wake up drenched in sweat.
3. Improving Mood: Mindfulness and relaxation practices, such as Child’s Pose (Balasana) and Corpse Pose (Savasana), help reduce stress and elevate mood.
4. Enhancing Sleep: Gentle yoga and deep relaxation techniques, like Yoga Nidra, promote better sleep and combat insomnia. Yoga Nidra, a lying-down meditation technique, helps achieve a deep state of relaxation, especially useful during the pre-menstrual phase when hormones fluctuate.
5. Maintaining Fitness: Dynamic sequences like Sun Salutations (Surya Namaskar) keep the body strong and flexible, countering physical changes.
Embracing Change with Yoga
Yoga provides a sanctuary, offering balance and peace amidst the storm of perimenopause. The deep breathing and mindfulness practices inherent in yoga help calm my mind, reduce anxiety, and stabilize mood swings. On days when emotional turbulence feels overwhelming, time spent on my mat allows me to reconnect with my inner self, bringing clarity and peace.
Remember, yoga is a supportive tool, not a cure. If your symptoms are severe, consult your GP or seek a specialist who can guide you through these changes. Engaging with older women who have experienced these symptoms can also provide valuable insight. You are not alone.
