Join Now!      Login

Whole Person Wellness Program
 
healthy.net Wellness Model
Skip Navigation Links
 
 
FREE NEWSLETTER
   
   
   
 
Health Centers
Key Services
 
Vitamin D Poll
Are you currently taking a Vitamin D supplement?
Yes
No



 
 
 Integrative Medicine: Yoga for Menopause 
 

  • 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)
    CONTINUED      Previous   1  2  3  4  5  Next   
     Comments Add your comment 

     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
     
     From Our Friends
     
     
     
    Popular & Related Products
     
    Popular & Featured Events
    Integrative Healthcare Symposium 2015
         February 19-21, 2015
         New York, NY USA
     
    Wellness Inventory Certification Training (Level I)
         February 24-May 26, 2015
         Teleclass, CA USA
     
    Additional Calendar Links
     
    Stevia Products & Info
     
    Dimensions of Wellness
    Wellness, Feeling, dimension!

    Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
    Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
    Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
    Disclaimer: 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?
    Learn More/Subscribe
    Are you looking to create or enhance a culture of wellness in your organization?
    Learn More
    Do you want to become a wellness coach?
    Learn More
    Free Webinar