How Yoga/meditation supports Women through the menopause as opposed to regular exercise.

During my 200 hour  yoga teacher training, we were tasked to choose a topic for our  5,000 word essay.  Not being an academic I struggled with how and where to start, so it had to be something  I could relate to and write from the heart about. 

I started to look at the differences that yoga and mindfulness offered that a regular gym workout couldn’t for Women going through the Menopause .

Firstly this is one of the most transitionary times of a Woman’s life, she has experienced her first period,  the mood swings and tummy cramps, she may have experienced pregnancy and her first childbirth, none of these changes within mind and body can be truly understood even with the  plethora of books and online videos availability  . Until you are faced with these changes to mind and body your reaction will be unknown and with no reference to guide you.

So I decided to explore how and if Yoga https://en.wikipedia.org/wiki/Yoga alleviated symptoms as opposed to regular types of exercise. Yoga for many may have began as a work out, I too came to the mat with a strong Ashtanga  style  of Yoga, then something began to happen which at the time was not acknowledged, you start making time for yourself, time spent on the mat mattered, sleeping patterns began to change as the importance of sleep was realised, boundaries became clearer and I began to recognise how important my own needs were first and foremost.

What has this got to do with The Menopause you may ask.

If we don’t self care and tune into our body, mind and our energetic body then the symptoms can escalate as we carry on without understanding or accepting that there are changes occurring, stigma and embarrassment could also be the reasons to attempt to carry on as usual and yet recognising and adapting to these changes are necessary for our well-being.

Hot flashes can come without warning like a bolt out of the blue, they can be quite alarming and uncomfortable lasting for months or coming and going like a savage storm. The body is trying to regulate its internal central heating, this is where pranayama https://en.wikipedia.org/wiki/Pranayama can come into its own. By counting the breath on the inhalation and exhalation you can start to become aware of the brains scattergun approach of panic and anxiety during a hot flush and allow the mind to find stillness and focus until the hot flush subsides.  It may take a few attempts as the mind is still fixated with the symptom, perseverance in exploring what works is beneficial.

The exhalation should ideally be twice as long as the inhalation, it relates to the blood.  During the changes of the pH Level in the blood it becomes slightly more  acidic, the autonomic nervous system reacts, this then raises the likelihood of a hot flush occurring.  Yogic breathing helps to neutralise this slight pH imbalance by allowing better oxygenation of the blood and noramlising carbon dioxide saturation.

There is no learnt breathing during regular exercise and we often breath out or pant from the mouth, it is more of an exhaustive breath being performed more from a state of stress to the body. no pain, no gain is still held high when performing any kind of exercise.  This is probably why more and more people are using the term, ‘Yoga is a work in’ not a ‘work out’.

There is less breath awareness when performing regular activity as we are often centred around the outcomes rather than the awareness of the internal benefits and the affects to the mind and body collectively.  A slow and rhythmic asana practise when practised mindfully with the breath assists the heart rate variability along with strengthening the Vagus Nerve. https://en.wikipedia.org/wiki/Vagus_nerve This is part of the Parasympathetic Nervous System which aids calmness. https://www.sciencedaily.com/terms/parasympathetic_nervous_system.htm

Women are fine tuned beings, and as much as we are mothers, carers and trailblazers we are also wise and need to listen in to the sacred messages rising up from within. Accepting perhaps the need to slow down now and then, take time out to find balance and a natural pause to gather our thoughts and energy. Gym bunnies hopping from one piece of equipment to another wired from the pounding music and focused on results and outcomes and a  high five if they’re in and out of the gym within an hour to fall back into the streets as wired as when they went in.

Yoga recognises that the mind, body and spirit are all connected, there is a clear picture forming of the differences between a run of the mill physical exercise routine and that of a regular yoga practise, one which leads the body into its heart centre, back towards the breath and an inner awareness which starts to arise as opposed to 500 burpees or bench curls.  This may build muscle, and yes you may feel good with the rush of endorphins but the subtle connection to ones own breath through steady and rhythmic breathing highlights the differences and their benefits during the menopause.

Mental equilibrium begins to take shape, Yoga stimulates every cell within our body, the endocrine system is balanced and organs are activated, the mind shifts inwardly and clarity can be found through the breath whether we are performing pranayama, meditation or asana.  It is Yoga.

The yogic path is steeped in tradition and goes to the heart. There is an interconnectivity to all layers and facets of the mind, body and spirit or subtle body.  Yoga supports the transition of Woman to her next phase, her empowered stage of life.  We become aware of our bodies, the sensations and reactions.  Our memories may slow but our wisdom buried is worth discovering, the jewel is worth the decades of layers, our sovereignty crowned. It is a state of mind, how we can see things as a loss or accept the transition becoming different and revel in our femininity and richness of soul.

There can be the feeling of being misunderstood and unappreciated, depression and loneliness can manifest during this time of a Woman’s life.  Hormones effect emotions and mental imbalances which some abstain to mental health in the negative sense, this should not be the  case and as many find their light within a yoga practise it becomes the beacon that allows them to truly shine.  Women are courageous and beautiful creatures with oodles of warmth and wisdom to share.  The Menopause should not be stigmatised or women demonised, instead we should be supported and encouraged to discuss our journey of change. 

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