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 Integrative Medicine: Yoga for Menopause 
 

  • Lie face down on the floor. Make fists with both your hands and place them under your hips. This prevents compression of the lumbar spine while doing the exercise.

  • Straighten your body and raise your right leg with an upward thrust as high as you can, keeping your hips on your fists. Hold for 5 to 20 seconds if possible.

  • Lower the leg and slowly return to your original position. Repeat on the left side. Remember to keep your hips resting on your fists. Repeat 10 times.

  • Repeat 10 times with both legs together.

    Stretch 2: The Pump
    This exercise improves blood circulation through the pelvis, thereby promoting healthier ovarian function. It helps relieve menopausal symptoms such as hot flashes and controls excessive bleeding in premenopausal women. The exercise helps calm anxiety and also strengthens the back and abdominal muscles.

  • Lie down and press the small of your back into the floor. This permits you to use your abdominal muscles without straining your lower back.

  • Raise your right leg slowly while breathing in. Keep your back flat on the floor and let the rest of your body remain relaxed. Move your leg very slowly; imagine your leg being pulled up smoothly by a spring. Do not move your leg in a jerky manner. Hold for a few breaths. Lower your leg and breathe out.

  • Repeat the same exercise on your left side. Then alternate legs, repeating the exercise 5 to 10 times.


    Stretch 3: Wide Angle Pose
    This exercise opens the entire pelvic region and energizes the female reproductive tract, improving ovarian function as well as normalizing excessive or irregular menstrual flow; diminution of menopausal symptoms may also occur. It is helpful for varicose veins and improves circulation in the legs.

  • Lie on your back with your legs against the wall and extended out in a V or an arc, and your arms extended to the side.

  • Hips should be as close to the wall as possible, buttocks on the floor. Legs should be spread apart as far as they can and still remain comfortable. Breathing easily, hold for 1 minute, allowing the inner thighs to relax.

  • Bring legs together and hold for 1 minute.

    Stretch 4: Spinal Flex
    This exercise energizes and rejuvenates the female reproductive tract and tones the abdominal organs (pancreas, liver and adrenals). It emphasizes freer pelvic movement with controlled breathing.

  • Lie on your back with your knees bent and your feet on the floor close to your buttocks.

  • Exhale and press the lower back into the floor, raising the buttocks slightly.

  • Arch your back slightly.

  • Inhale and lift your lower back off the floor. This stretches the region from the sternum to the pelvis.

  • (Excerpted from The Estrogen Decision Self Help Book ISBN: 0890877769)
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     About The Author
    Susan Lark MDDr. Susan M. Lark is one of the foremost authorities on women's health issues and is the author of nine books. She has served on the faculty of Stanford University Medical School...more
     
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