Menopause is a natural phase in a woman's life, marking the end of her reproductive years. The journey through perimenopause, menopause, and post-menopause can be challenging, with various physical, mental, and emotional changes.

However, by embracing holistic health practices, yoga, pilates, and soundbaths, women can navigate this transition with grace and balance. In this blog, we will explore three simple yet effective practices that can enhance your well-being during these transformative years.

Yoga for Balance and Emotional Well-being

Yoga is a powerful practice that can help women in their perimenopausal, menopausal, and post-menopausal years find balance, strength, and emotional well-being. By incorporating the following yoga poses into your routine, you can support your body and mind during this period of change:

a. Tree Pose (Vrksasana) - This balancing pose strengthens your legs, improves concentration, and cultivates a sense of inner calm or maybe even a few giggles when you sway like bamboo in the wind!!! remember not to take everything too seriously too!

b. Supported Butterfly pose (Supta Baddha Konasana) - Prop your back up against an inclined bolster or cushion and lean into it as your soles of the feet come together and the knees move away from each other, use props under the legs for support so you can rest deeper into the pose. This gentle backbend opens the chest, stretches the spine, and may help alleviate menopause-related anxiety and fatigue. Helps to feel you are opening your heart space and allowing yourself to receive. With the legs rotated out will open the hips and help to release emotional tension often stored in the hips and relax your pelvic floor, be sure to relax the throat and jaw here.

c. Legs-Up-The-Wall Pose (Viparita Karani) - This restorative pose relieves stress, calms the mind, and may help alleviate symptoms of menopause, such as hot flashes and insomnia. And great for tired feet and legs! You can use a folded blanket under the pelvis or rest the pelvis on a cushion or brick. Although not when menstruating ( if perimenopausal)

Pilates for Core Strength and Posture

Pilates is an excellent workout for women of all ages, particularly during menopause. This practice helps improve core strength, posture, and flexibility, which can support overall health and well-being during this transitional phase. Consider incorporating these Pilates exercises into your routine:

a. The Hundred - This exercise targets the core muscles, increases circulation, and promotes good breathing. Use a pillow behind your neck if you need a little extra support, there is no point doing this exercise if you are straining your neck, Be kind to yourself. Breath is a 4/5 count inhale and exhale. Breathing into the back and creating a rhythmic breath of equal parts.

b. Single Leg Stretch - This movement strengthens the abdominals and stabilizes the pelvis, which can help reduce lower back pain often experienced during menopause. If your hip flexors feel tight, or you feel emotionally exhausted then keep the legs on the ground and slide them along the floor. This will help to release a tight hip flexor which may create havoc to the back and will exhaust easy if feeling drained. Far better to create length and love back here, so slide the leg on the floor and enjoy finding length.

c. Side Lying Open Door - This exercise enhances spinal mobility, posture, and can help alleviate discomfort caused by hormonal changes and sitting in habitual twists. Lying on your side and breathing fully into your side body will help your lungs and as your turn away from your knees feel the stretch across your front of your chest, shoulder, elbow all the way down to your fingers, sigh out a release as you hold momentarily. Or you may chose to prop behind you and rest here for several breaths, allowing gravity and time ease you open.

Soundbaths for Deep Relaxation and Stress Relief

Soundbaths are an immersive experience that utilizes the healing power of sound and vibration to promote deep relaxation and stress relief. They can be particularly beneficial for women experiencing menopause-related anxiety, insomnia, and mood fluctuations.

To experience the benefits of a soundbath, follow these steps:

Find a quiet, comfortable space - Ensure you have a calm environment where you can fully relax and immerse yourself in the sounds.

1/ Use high-quality audio when you listen to a recorded session, prioritize audio quality to maximize the experience's benefits.

2/. Ideally go to a live SoundBath and experience to fullness of the sounds and feel the vibrations through your skin. Do be sure to take plenty of warm and comfortable blankets and rugs to stay toasty, ensuring the benefits of comfort will enhance your experience.

3/. Practice mindfulness - As you listen to the sounds, focus on your breath and allow yourself to become fully present in the moment. This mindfulness practice can help deepen the relaxation and stress-relief benefits of the soundbath.

Conclusion

Navigating the perimenopausal, menopausal, and post-menopausal years can be a challenging yet empowering journey.

By incorporating Yoga, Pilates, and Soundbaths into your self-care routine, you can promote balance, strength, and emotional well-being during this natural phase of life.

These practices offer a holistic approach to health, allowing you to embrace the changes and celebrate your body's wisdom with grace and resilience.

So, make time for yourself, explore these powerful practices, and discover a renewed sense of vitality and harmony throughout your menopause journey.

Remember, these are only a few exercises.

Intent is super important here, what are you doing and why are you doing it.

Commitment for self love, care and kindness is paramount, not judging or trying to prove anything.

Just being with the pose, exercise with a sense of curiosity and openness.

Join me in my zoom live sessions, or face to face, or join me on an indulgent Sense Greater Peace Retreat of Soul Nourishing Practices

Namaste Sue xxx