Yoga practice for Menopause – women & men

“When we go to the top of the mountain, we enjoy the view as we can see a large area in one glance. This stage in life is also like being at the top and seeing a vast area. This is the time when we can know about what we have missed and how we can correct ourselves. It is also a time to look back in retrospection. It is a time to drop our ego and build ourselves intellectually. It is now that we can understand life better.”
Dr. Geetaji Iyengar

This stage in a woman’s life is being studied and discussed openly now. Research is also showing that men also experience daily hormonal fluctuations and regular cycles. There is a similar stage in a man’s life, called “andropause”, “viropause” or “endopause” which involve similar hormonal and therefore physiological and psychological changes, and the symptoms are common to both sexes.

Psychologically, people experience symptoms such as:
Loss of libido
Erectile dysfunction (in men)

Physical symptoms include:
Stiffness in the muscles and joints
Night sweats
Dry skin
Hair loss
Weight gain
Difficulty recovering from injuries
Loss of muscle mass

Many go through this stage relatively easily, where others struggle, finding their symptoms intolerable. No matter where you are on the spectrum, use this time to become more sensitive to what your body and mind need. More than ever we must be our own healers and allow the body’s natural knowing to become a clearer guide towards well-being. We must listen to our intuition as we move through the various transformations presented physically and mentally. Continue to adapt your practice, modifying where needed, all while you begin developing a mindset of detachment.”
Kathy Cook – Senior Iyengar Yoga Teacher

Do not practice in a harsh, demanding manner. remember – your body is changing and until you can see the new landscape before you, this kind of practice will only invite problems. Once you are through this phase, you will be able to work hard again. Trust me – I’m a yoga teacher and I’ve been there.

The following asanas are recommended for both men and women. Depending on the time you have available, choose some of these poses and perform in the sequence given.
Dandasana ( Staff Pose )
Upavistha Konasana ( Wide Legged Seated Forward Bend )
Baddha Konasana ( Bound Angle Pose )
Supta Virasana ( Reclining Hero Pose )
Adho Mukha Virasana ( Forward Hero Pose )
Supta Padangusthasana I & III ( Reclining Hand to Big Toe Pose )
Prasarita Padottanasana ( Wide Angle Forward Bend )
Adho Mukha Svanasana ( Downward Dog )
Uttanasana ( Forward Bend )
Ardha Chandrasana ( Half Moon Pose )
Parsvakonasana ( Extended Side Angle Pose )
Utthita Trikonasana ( Triangle Pose )
Tadasana ( Mountain Pose )
Urdhva Hastasana ( Arm Stretch Pose )
Gomukhasana ( Cow Face Pose )
Paschima Namaskarasana ( Reverse Prayer Pose )
Garudasana ( Eagle Pose )
Janu Sirsasana ( Head to Knee Pose )
Paschimottanasana ( Seated Forward Bend )
Viparita Dandasana ( Inverted Staff Pose )
Sirsasana ( Head Stand Pose )
Salamba Sarvangasana ( Shoulder Stand )
Savasana in Viparita Karani ( Legs Up Corpse Pose )

With gratitude and thanks to Geeta S Iyengar and Kathy Cook.