Yoga May Soothe Symptoms Of Menopause

Add this to the list of yoga's health benefits.

A new study shows that doing yoga a couple times a week can help diminish sleep problems and other symptoms of menopause.

The study, which appears in the journal Menopause, is small and researchers cautioned that it doesn't prove that yoga can cure menopausal symptoms, Reuters reported. "But it can improve and relieve them," study researcher Dr. Helena Hachul, of the Universidade Federal de São Paulo, told Reuters.

According to the study, 44 postmenopausal women who were not receiving hormone therapy for their symptoms and who were between ages 50 and 65, were assigned to do yoga, passive stretching or nothing for four months. Researchers took note of their health, stress and sleep before and after the study.

Reuters reported that women who did the yoga for four months considered their menopausal symptoms as mild after the four-month period, while the women who weren't assigned to any activity considered their menopausal symptoms as moderate.

Insomnia is a common side effect of menopause, many times because of uncomfortableness from hot flashes, according to the Cleveland Clinic. Insomnia is defined as having trouble falling asleep, waking up too early, still feeling tired after a night's rest and waking up multiple times throughout the night.

Check out these seven yoga poses that can help ward off insomnia from "The Woman's Yoga Book" and "Yoga Therapy For Overcoming Insomnia."

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• Forward Bend

  The most basic of yoga asanas, the forward bend or Uttanasana involves bending over and attempting to have your knees touch your forehead. It can be good for releasing tension in the legs, back and shoulders.

• Wide-Legged Forward Bend

  Wide-legged forward bend or Prasarita Padottansana is similar to the forward bend but involves the legs being spread a few feet apart. It's known to calm the brain and stretch the back legs and spine.

• Child Pose

  Child pose or Balasana involves tucking your feet under your buttocks and bending forward with your hands stretched out in front (or resting lightly on either side). Child pose is good for relieving anxiety and fatigue -- by promotion relaxation -- and for stretching the hips, thighs and ankles.

• Seated Forward Bend

  Seated forward bend or Paschimottanasana is similar to the forward bend but is done while sitting instead of standing. It stretches the shoulders, spine and hamstrings and can be especially effective at relieving anxiety and insomnia.

• Plow

  Plow or Halasana is a more advanced yoga pose that involves lying down, bending one's body from the hip and placing the legs above and beyond the head. It stretches the shoulder and spine and can work for anxiety and stress-relief.

• Supine Spinal Twist

  Supine spinal twist or Supta Matsyaendrasana is a gentle reclining twist that involves lying down and twisting the upper body. The pose relaxes the back and spine and can help with insomnia.

• Shoulder Stand

  Shoulder stand or Sarvangasana is an advanced yoga position that involves bending the body from the shoulders and lifting and holding the legs in the air. Sarvangasana improves digestion, stretches the shoulder and neck and helps reduce fatigue and alleviate insomnia by promoting relaxation.

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Comments

[laceysuarez]

07:05 AM on 12/11/2011

Uncomfortableness? Is that like discomfort?

[proudtsmom]

12:56 AM on 12/11/2011

The poses in this article aren't necessarily the from the 101 Yoga classes. That's what's so wonderful about Yoga is you can "customize" your practice to fit "you." I started doing Yoga at the recommendation of my doctor because I was having terrible sciatica, to the point where I could hardly walk and was in terrible pain. It's been years, and I honestly do not have any more trouble, not to mention the other health benefits it has brought me. Yoga is a practice of the body and mind, including diet. If you do it all carefully and slowly, it can work for anyone. Namaste.

[undrgrndgirl]

10:34 PM on 12/10/2011

most of those would aggravate my gerd :(

[openvisions55]

07:32 PM on 12/10/2011

Ladies listen, when you have your period you crave for salt. When you have hot flashes and going through your change. Stay off the salt and you will not have a problem. Do not eat anything that has salt in it even though you will crave for it. That's the old fashion way. It works. Do not take those crazy drugs. It really works.

[Disketta]

11:02 PM on 12/07/2011

I think any exercise improves your physical experience, as long as it is something you can do without risk of injury or undue strain. Yoga is probably ideal as people get older as the workouts can be customized from very gentle to very strenuous. Something for everyone.

[River Moon Glowing]

03:17 AM on 12/07/2011

I agree, the benefits of Yoga are awesome! I'm in my early 40's, also take advantage of massage therapy, Reiki (energy medicine), as well. However, Yoga is where I started to notice the initial mind-body changes, both subtle and powerful. Hatha Yoga is very gentle, 14 basic stretching poses, shouldn't cause undue strain on one's body. In fact, my instructor, as we have integrated an older population in the classes, has adapted many of the poses (which are generally understood to allow for modifications). Speaking from my own experience, what I have noticed as I have practiced yoga, is greater physical flexibility, strength, balance, less physical discomfort all-around:-) Many poses are bone-strengthening as well! A boost in mood, a much welcomed increase in equanimity in day to day living, broadened perspective overall. In the classes, deep gentle cleansing breath, centering, and immense relaxation, often a wonderful energy to group practice one can feel as well:-) One of the more insidious changes has been a desire to change diet, eat more healthy. The benefits to yoga, as indicated, are soooo many and real, capable of transforming numerous symptoms, a deep connection of the mental/physical, definitely a more wholistic approach to healthcare!

[BBRCMOR11]

08:50 PM on 12/06/2011

It seems worth a try.

[pbaker5485]

05:24 PM on 12/06/2011

Most women who are mempausal age are in their 50's? Being of that age myself, I could just see me getting into some of those"basic" poses. It would send me to the hospital. And another thought, all the models in these poses seem to be around 18 or 20. It was a nice thought anyway. LOL

[julietrecamier]

08:30 PM on 12/06/2011

You can take stretching classes to prepare you for yoga, it's a beautiful experience, makes you so high on your own endorphins; I started doing yoga for sciatica relief, and discovered other benefits to my body. If you're physically able to stretch, please try for your inner self. I just know you will love it.

[pbaker5485]

08:39 PM on 12/06/2011

Would definitely have to take SOME kinda stretching class. Upper and lower spine fusion.

[njack]

09:13 PM on 12/06/2011

I'm 60 and yoga's benefits are real. I love it. However, in my experience any exercise improves my sleep.