Whole Person Wellness Program
Certified Coach Training
Find a Practitioner
Tai Chi & Qigong
Massage & Bodywork
Music & Sound Healing
Natural Vision Care
More Alternative Therapies
Emergency /First Aid
Obesity & Weight Loss
Complementary Medicine (CAM)
Flower Remedy Practitioner
Massage & Bodywork
Vision Care / Training
Vitamin D Poll
Are you currently taking a Vitamin D supplement?
Integrative Medicine: Yoga for Menopause
Susan Lark M. MD
Repeat this exercise 10 times. Always lift your navel up on the in breath. Always elongate your spine and press the lower back down on the outbreath.
Stretch 5: Pelvic Arch
This is an excellent exercise for stretching the abdominal and pelvic muscles. Menopause related vaginal and bladder symptoms are reduced by promoting better circulation and relaxation in the pelvic region. It is also helpful in reducing pelvic congestion.
Lie on your back with your knees bent. Spread your feet apart, flat on the floor.
Place your hands around your ankles, holding them firmly.
As you inhale, arch your pelvis up and hold for a few seconds. As you exhale, relax and lower your pelvis several times.
Repeat this exercise several times.
Stretch 6: The Bow
This exercise helps relieve menopause-related fatigue and lack of vitality, elevating your mood and improving stamina. The exercise also stretches the entire spine and helps relieve lower back pain and cramps. It stretches the abdominal muscles and strengthens the back, hips and thighs. It also stimulates the digestive organs and endocrine glands.
Lie face down on the floor, arms at your sides.
Slowly bend your legs at the knees and bring your feet up toward your buttocks.
Reach back with your arms and carefully take hold of first one foot and then the other. Flex your feet to make grasping them easier.
Inhale and raise your trunk from the floor as far as possible and lift your head. Bring your knees as close together as possible.
Squeeze the buttocks while raising them off the floor. Imagine your body looking like a gently curved bow. Hold for 10 to 15 seconds.
Slowly release the posture. Allow your chin to touch the floor and finally release your feet and return them slowly to the floor. Return to your original position. Repeat 5 times.
Stretch 7: Child's Pose
Excellent for calming anxiety and stress due to emotional causes, this exercise will also relieve menopause related anxiety and irritability. The exercise gently stretches the lower back and is one of the most effective exercises for relieving menstrual cramps and low back pain.
Sit on your heels. Bring your forehead to the floor, stretching the spine as far over your head as possible.
Close your eyes.
Hold for as long as comfortable.
Stretch 8: The Sponge
This exercise relieves anxiety and stress due to emotional causes or menopause related anxiety and tension. It relieves menstrual cramps and low back pain as well as reducing eye tension and swelling in the face.
Lie on your back with a rolled towel placed under your knees. Your arms should be at your sides, palms up.
Close your eyes and relax your whole body. Inhale slowly, breathing from the diaphragm. As you inhale, visualize the energy in the air around you being dawn in through your entire body. Imagine your body is porous and open like a sponge, drawing in this energy and revitalizing every cell of your body.
(Excerpted from The Estrogen Decision Self Help Book ISBN: 0890877769)
Add your comment
About The Author
Dr. 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
Related Articles & Links
on Women's Health
Health Conditions Center
Healthy Aging Center
Healthy Woman Center
by Susan Lark
From Our Friends
Popular Related Articles/Areas
Energize Your Communication — Become a Genuine Listener
The Principles of Osteopathy
Beyond Insomnia: Your Favorite Sleep Hormone Is Now Used in Cancer Therapy
Fitness Programs for Women
Preserved Lemon Rind or Everything From Lemons
Birth Control Options
Nutritional and Herbal Support
Popular & Related Products
Mind Power Rx
Read Without Glasses
Essential Fatty Acids
Good Night Rx
Popular & Featured Events
Wellness Inventory Certification Training (Level I)
February 24-May 26, 2015
Teleclass, CA USA
40th Annual National Wellness Conference
June 15-18, 2015
Minneapolis, MN USA
Additional Calendar Links
Stevia Products & Info
Dimensions of Wellness
Find a Practitioner
What Doctor's Don't Tell You
Discount Lab Tests
Global Health Calendar
The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Improve work-life balance
Enhance your health/wellbeing
Are you looking to create or enhance a culture of wellness in your organization?
Whole person approach
Do you want to become a wellness coach?
Whole person focus
Dimensional wellness model