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Yoga and more....Charemon said Aug 30, 2006, 6:19 AM: |
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Are there any particular poses or practices that help perimenopausal women with the myriad of symptoms related to the changing hormone balance? |
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Re: Yoga and more....Yogini said Sep 1, 2006, 9:11 PM: |
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YES! traditionally what helps in menopause are forward bends, twists and inversions. The idea is that with vasomotor symptoms, that is hot flashes and night sweats, that prana is leaking from the core through the skin, so you want to return the flow to your core with these asanas. There is a randomized controlled trial, the best quality evidence, to show that simple pranayama with a 5-second inhale and 5-second exhale, for 15 minutes twice/day reduces hot flashed by 44%. Those are the basics. I forund that my ashtanga practice made my symptoms worse. I changed to doing a hybrid of Forrest, yin and restorative yoga and noticed a dramatic and immediate reducton of night sweats and hot flashes. What’s been your experience? |
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Re: Yoga and more....X [no longer around] said Sep 1, 2006, 10:04 PM: |
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It sounds like i should try this out with men or women with hot flashes arising from cancer treatment. Any extra thoughts / tips? Do you have the ref handy? |
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Re: Yoga and more....Yogini said Sep 3, 2006, 8:20 AM: |
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Here are the citations…. Love how data-driven you are. I have the article in my office but google-scholared the citations and came up with these. kronenberg’s article is a review with the citation in it and I think freedman’s is the original work. 1. F Kronenberg, A Fugh-Berman - 2002 - annals.org
Let me know how it works! It definitely helps me with my vasomotor symptoms and my yoga student report that it helps them significantly as well. Sara |
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Re: Yoga and more....X [no longer around] said Sep 7, 2006, 10:30 PM: |
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I appreciate the references. Sorry I have been quiet of late - rather too busy in life. :) |
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Re: Yoga and more....Charemon said Sep 8, 2006, 2:42 PM: |
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Yoga has been a life saver for me in many respects(I've dealt with fibromyalgia, CFS, and migraines for 17 years). And I believe doing more of it would help with the incredible mood swings I am experiencing (and the increased joint / fibro pain which seems to occur in a cyclic manner). I also practice biofeedback and meditation. The challenge is to find enough time in the day to do it all. Fortunately, I have an active (and at the moment - a fairly demanding) life. The other challenge is to find the right osanas and focus on developing a program that works most effectively/efficiently for what is most disruptive to my peace of mind (whether it is the pain of the fibro or the mood swings or the fatigue). I have a hard time with some of the breathe work involved because I sometimes manage to give myself a headache. But I believe practice, patience and perseverance will help me achieve the mind/body/spirit health I seek. Thanks for the tips! I'll get right on it…. |
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