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Puntos de dolor
Asana de yoga
Meditación
Otros

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Manage Menopause Gracefully

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1

Other Secrets

During menopause, estrogen levels drop dramatically, which can lead to many adverse symptoms. However, a healthy vegetarian yoga diet is rich in natural plant estrogen (phytoestrogens), which can help relieve menopausal symptoms. The yoga diet also tends to be much lower in fat than meat-based diets, helping minimize weight gain that is common during and after menopause. See the healthy diet tips below:

Vitamins, minerals & other supplements

Some women find certain herbs, vitamins, minerals, and supplements helpful during menopause. Please check with your healthcare practitioner if these are suitable for you.

Calcium, magnesium, and zinc: This combination supports bone and brain health, enhances mood, and improves sleep quality. They may also help prevent bone loss and osteoporosis.
Vitamin D: Supports hormonal health during menopause and beyond.
Soy isoflavones: Help relieve hot flashes and prevent bone loss.

Helpful herb

Evening primrose oil: This source of essential fatty acids supports brain and bone health.
Valerian: Helps relieve insomnia.
Maca: Good for sleep problems.
Flaxseed: This phytoestrogen supplement can also improve mood.
Red clover: Supports hormonal balance during menopause.
Panax ginseng: Helps balance energy levels and alleviate fatigue.
St. John's wort: Acts as a natural anti-depressant, helping to stabilize mood.
Aloe vera gel, wild yam, ashwagandha, dong quai, black cohosh, and chasteberry are beneficial herbs for hormone balance (though they should not be taken all at once).

2

Ease Stress

Respiración abdominal 2

Pranayama shitali y Sonido del Yoga

Relajación de mariposa

Estiramiento alternando piernas

Inclinación en ángulo ancho

Giro del tren inferior

Relajación con rodillas al pecho

Vigor rápido para la menopausia

Stress relief plays a significant role in balancing your hormones and reducing the severity of menopausal symptoms. Slow, deep breathing and gentle asanas have been shown to reduce hot flashes, while relaxation and meditation offer shelter from stress and anxiety.

Practice Guidelines

Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.

Sheetali caution

Sheetali Pranayam can be especially helpful for cooling you down during hot flashes, but if you have chronic constipation, it’s best to avoid this technique.

Yoga props

You’ll need a yoga block for the Complete Rejuvenation session.

Self-massage with lavender oil

Gently massage a few drops of our Lavender + Jojoba Oil Blend onto temples, wrists, shoulders, and soles of the feet to help you relax.

3

Build Strong Bones

Silla imaginaria

Estiramiento del triangulo

Guerrero 2 y Guerrero invertido

La cobra

Fortalece la espalda

3 Pistas

Yoga fácil para fortaleza

This step includes weight-bearing exercises to help build your bone strength, thereby preventing or minimizing osteoporosis associated with the estrogen drop that occurs during menopause. These poses also improve your posture and balance, helping prevent falls and injuries.

Yoga props

You’ll need a yoga block for the Stand Strong, Stand Tall A session.

4

Restore Pelvic Energy & Hormone Balance

Respiración vigorizante

La cumbre

Mula bandha

Variante de la cascada recostada

Balance hormonal: posmenopausia

Mejora la energía pélvica

3 Pistas

Balance hormonal del cuerpo

5 Pistas

Yoga matutino vigorizante

A regular practice of yoga asanas can help stabilize your hormones and emotions, allowing you to feel grounded and supported on your journey through menopause. Mula Bandha helps prevent and relieve urinary incontinence that is common during and after menopause.

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Correo electrónico

Puntos de dolor
Asana de yoga
Meditación
Otros

Puntos de dolor
Asana de yoga
Meditación
Otros

Manage Menopause Gracefully