Yoga is renowned for its healing properties and its ability to help women improve their physical and mental well-being. The practice of yoga incorporates breathing, posturing and concentration to achieve a fusion of soul, body and mind.
During menopause, one of the many symptoms a woman can experience is irritability. The symptom can vary greatly for every woman and it can be caused by several different factors.
- Hormonal imbalance
- Lack of sleep
- Physical inactivity
- Depression and mood changes
Luckily, there is a series of yoga poses that can help relieve your menopausal irritability.
Yoga Pose for Hormone Balance
Uttanasana (Standing Forward Bend):
Start in mountain pose, with hands on your hips. Exhale and bend forward from the hips. Lengthen the front torso as you descend.
Keep your knees straight if you can and bring your fingertips to the floor slightly in front of you. Turn your thighs slightly inward and keep your heels pressed to the floor.
Don't forget to inhale and exhale.Hold for 30 seconds to one minute
Yoga Pose for Insomnia
Adho Mukha Svanasana (Downward-Facing Dog Pose):
Come to the ground on all fours; hips above your knees, shoulders slightly behind your palms. Turn your toes under.
Lift knees away from the floor.
Exhale and push your heels flat to the ground (if you can). Keep your head between your arms.
Hold for one to three minutes and then bend your knees and coil into the child's pose.
Yoga Pose for Stagnant lifestyle
Utthita Trikonasana (Extended Triangle Pose):
Start in mountain pose, and then move your feet three and a half or four feet apart. Raise your arms parallel to the floor with your palms down.
Turn your left foot inward slightly and keep your right foot at a right angle.
Exhale and extend your torso over your right leg.
Hold for 30 seconds, then reverse and do the same for the left leg.
Yoga Pose for Depression
Matsyasana (Fish Pose):
Lie on your back with your knees bent and feet on the floor. Inhale. Slightly lift your pelvis and slide your hands, palm down, under your buttocks. Rest your buttocks on your hands and tuck your arms into your sides.
Inhale and press your forearms to the floor. Lift your upper torso and then return your head to the floor.
You can either keep your knees bent or straighten them.
Hold for 15 to 30 seconds.
Yoga Pose for Stress
Paschimottanasana (Seated Forward Bend):
Sit on the floor with your legs in front of you.
Inhale. Draw your lower stomach deep into your pelvis (bend from your hips not your waist). Keep the front of your torso long and your elbows straight.
If you can, lengthen your torso further. The lower belly should touch the thighs first.
With each inhalation, lengthen and lift the torso slightly. With each exhalation, release a little further into the bend.
Hold for one to three minutes.
There are many different levels of yoga and you don't need to be become an expert overnight to benefit from it. If irritability persists even with the incorporation of yoga and a healthy diet into your lifestyle, you should talk with your doctor about other forms of treatment.
The information above is for women seeking relief from irritability during menopause. Yoga is renowned for helping people to improve both their physical and mental state. This fusion of mind of body can be particularly useful for women going through menopause and dealing with all its troubling symptoms such as irritably. Learn how in the following article.
- Hutchinson, Susan M.D. "The Stages of a Woman's Life: Menstruation, Pregnancy, Nursing, Perimenopause, Menopause". November 2007.
- Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
- BMJ Group. "Menopause: What is it?" Patient Leaflet. 2007.