5 poses for menopause with Paula Hines

Yin Yoga is a calming meditative practice that has its roots in Chinese philosophy of Taoism. In this predominantly ground -based practice, we usually allow ourselves to be in every attitude for about three to five minutes. While it is physically about penetrating deeper into the connective tissue of the body, the meridians (energy channels), through which our Qi (vitality or energy) flows, stimulates in the poses we have practiced. In Chinese medicine, our organs are associated with our emotions and the complicated network that the meridians form in our body.

The importance of the kidney qi in menopause

In Chinese culture, menopause is a positive transition to a place of renewal, new possibilities and wisdom - our second spring (postmenopause). In Chinese medicine, menopause complaints are considered an imbalance in our inner Yin and Yang and the menopause is mainly regarded as a kidney-Yin deficiency. The kidneys play a crucial role in the aging process by checking the balance of our Yin/Yang and the cooling of our body. (Certain frequent symptoms such as thinning hair, osteoporosis, hot flashes and anger, for example, are associated with excessive heat.) In addition, excessive stress has an impact on the kidneys. Some symptoms connected to a weakened kidney Qi are brain fog, tinnitus, difficulties of concentration and urge incontinence. (The kidneys are the yin partner of the bladder and regulate the brain and the bone marrow, the latter related to the loss of the bone density-i.e. an increased risk of osteoporosis-when we get older. The ears are the sensory organ of the kidney and fear is the associated emotion that can appear as afraid, another frequent symptom. the decline in the spleen function implies. Only some of the additional menopause complaints that can be manifested are vaginal dryness, insomnia, constipation and dry skin, hair and nails.

why Yin Yoga in menopause?

If we consider all this, it becomes clearer why it is particularly important in our menopause to take care of our kidney energy. Yin Yoga is naturally a cooling practice that we can apply to compensate for part of the excess heat mentioned above. Yin Yoga can also help us to mandate from a stressed (sympathetic) state into a calm (parasympathetic) condition - this is very helpful, since stress has a negative impact on the kidneys and it is known that stress can worsen the symptoms of menopause. Against this background, the poses in the following Yin sequence mainly aim at the meridian lines of the kidney and on the liver and spleen.

butterfly

recommended props: a feat, two cork stones. (Optional: (link removed))

How to: create a tendency by supporting your cushion on two stones as shown. (If you prefer to invite more of one back bend, support your cushion with a stone or leave out the blocks completely and only use the upholstery.) Sit down to the lower end of your upholstery and carefully cover yourself so that your upper body is supported. Bring the soles out

your feet together and drop your knees on both sides to form your butterfly shape. If you use an eye cushion here, you can put it over your eyes or alternatively put on your forehead and eyebrow line. Let yourself be here for 1 to 5 minutes.

Libelle

recommended props: a strength. (Optional: a flat block or folded blanket for sitting.)

like one: sit on your mat and stretch your legs as far as it feels comfortable for your hips. (If it is more convenient to lift your hips here, sit on a flat block or a folded ceiling.) Place a cushion in front of you and let your upper body go into a forward bend from your hips. Allow your spine to round yourself and your neck to relax. Depending on your flexibility, you may want to put your upper body on your upholstery or use it to support your forearms as shown. Allow yourself to be here between 1 and 5 minutes.

sleeping swan

recommended props: a booster, a cork brick and a (link removed)

How to: place a base at about half the height of your mat. Sit on your upholstery with the soles of both feet on your mat. Carefully lower your left knee towards the mat and stretch your right leg back into your swan position. To switch to Sleeping Swan, lower your upper body and put your forehead on a brick. (If you prefer to add upholstery for your forehead, put an eye pillow on the stone.) Leave your forearms comfortably on your mat in front of you on a small cushion. Let yourself be lingered here for between 1 and 5 minutes before repeating it on the other side for the same duration.

Inversion with Bolster Support

recommended props: a strength. (Optional: a belt when legs are put up)

How to: place a surface a little more than halfway up your mat. Sit flat on your mat with both soles of your feet and leave more space behind you on the mat. (If you use a belt to support your legs here, create a belt loop that is hip width and push your feet through the loop. Put the belt loop either on the middle of the calf or the middle of the thigh.) Place your palms behind you so that your arms can be supported while lifting your hips slightly Slide and put your sacrum (back of your pelvis) on the cushion. Carefully lower your shoulders and upper back onto your mat so that you are in a supported bridge position. Perhaps you want to stay here or you can lift your legs into the air. The arms can rest at their side or put the palms on the lower abdomen. Alternatively, you can stretch your arms behind you on your matte or put your arms on the floor in the shape of a cactus. Depending on whether your legs are stored or not, let yourself be here for 1 to 5 minutes.

Savasana

recommended props: a feat, two blankets, a small rectangular pillow, an eye pillow, A (link removed)

Complete with a final relaxation. The use of props (as shown) is optional, but they help to create the conditions for deeper relaxation of your body. In our menopause, it becomes even more important to get high-quality relaxation in order to support our transition to the second spring (after menopause) and help to support the kidney Qi. Without sufficient recovery, we can also be more susceptible to the usual menopause complaints such as lethargy and fatigue. If you have time, treat yourself up to 20 minutes of rest.

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