I started my yoga teacher training about the time I was going through menopause. My periods were infrequent. I was having minor hot flashes, trouble sleeping and I felt very stressed all the time. (Though to be fair, I had a very stressful job at the time with which I was very unhappy.)
In terms of my personal yoga practice, I assumed that because of my age I might improve my flexibility, strength and balance a bit, but probably not a lot. Being menopausal, I was on the decline after all, right? My personal goal really was just to hold onto what I had.
Not only did I end up physically improving in all aspects by the time I finished, but I feel like I am getting better all the time. Every few months I realize I can do something that I couldn’t do before. I feel amazing when I move, and I literally feel the bounce when I walk. To be sure, I still occasionally get aches and pains. There are old structural habits I am still recovering from, and I sometimes waddle if I have sat on the couch for too long. (Am I the only one?!)
But I never thought I could feel this good physically. I feel better now than I did in my forties or even thirties.
Just as important, the breathing techniques and mindful aspects of yoga have taught me how to relax and stay centered. My moods and stress are much more manageable. They are not gone – I am not a robot after all! But I can accept them more easily than in the past. (And yes, ditching that job helped a bit too!)
Mindful movement practices – like yoga – that include physical exercise, breathing techniques and restorative postures can support us through menopause and beyond in several ways. Below are just a few of examples.
Physical
Studies have shown that yoga postures that include weight-bearing and strength challenges can be effective building bone mass and can slow or even reverse the gradual bone loss associated with osteoporosis.
The “side effects” listed in these studies include “better posture, improved balance, enhanced coordination, greater range of motion, higher strength, reduced levels of anxiety and better gait.”
Stress and Anxiety
Certain types of breathing techniques, meditation and chanting (or singing) can help us manage anxiety and stress more effectively by toning or ‘exercising’ our relaxation response. In addition, as we manage our stress and anxiety better, this can improve hot flashes, which are often triggered by stress, and may improve quality of sleep.
Aging
What may be the pièce de résistance for mindful movement and breathing techniques is that they have been shown to slow and may even reverse cellular ageing! Definitely worth the time investment!
Yoga really is for every body.
Yoga has something to offer you regardless of what shape you are in, but traditional group classes aren’t necessarily for everyone. Whether or not you go to group classes, I recommend finding a yoga teacher or yoga therapist who can work with you one-on-one to create a program just for you. The program should include breathing exercises, physical yoga postures and restorative yoga to help with signs of menopause and to promote overall health.
If you are really sure yoga is not your cup of tea, that’s fine. Maybe you prefer tai chi, qigong, dancing, pilates, running, swimming, walking, biking – or something else.
Just find something you love to do. Find a physical and mindful practice that can keep you healthy and balanced, and that can help you to unleash the creative force inside you as you embark on this next phase – or adventure – in your life.
Next up – Transformation
