Yoga for Menopause

Yoga for Menopause

Workshops and classes coming soon.

What is Menopause Yoga?

This is an approach to yoga to specifically help women manage the main symptoms associated with all the stages of menopause (perimenopause, menopause, post-menopause).

If you are experiencing:

  • Night sweats
  • Hot flushes
  • Anxiety
  • Overwhelm
  • Fatigue
  • Lack of focus
  • Irritability
  • ‘Meno-rage’
  • Mood swings
  • Insomnia 

Then Menopause Yoga may be of help to you. 

I have found and continue to find yoga especially beneficial in navigating my own perimenopause and I want to share these practices with other women.

I will be offering workshops and classes for women, the first of which will be in August 2020. Watch this space for more details.

If you would like to be the first to hear about any of my events then please do sign up to my newsletter via my homepage.

Weighting: Savasana – Restorative Yoga for Anxiety

Weighting: Savasana – Restorative Yoga for Anxiety

{WATCH} RESTORATIVE YOGA FOR ANXIETY AND DEPRESSION – WEIGHTING THE BODY

Did you know that weighting poses has the capacity to be soothing for people with depression or lethargy, while for those with anxiety it can feel grounding? I first came across this during my first training with Judith Hanson Lasater in 2012. I have found weighting helpful as a tool for addressing my own anxiety.

In this video, filmed at Embody Wellness, I am using a bolster on my torso for weighting. If you have access to sandbags you can use those, but this can also practised this with the aid of blankets.

To practice this version of Savasana it is helpful to have extra support. Here I am using blankets and bolsters but this can also be practised with cushions and pillows if you do not have access to yoga bolsters. (TIP – two bed pillows wrapped up in a sturdy blanket into a sausage shape will create a similar depth to a bolster.)

Comfort is of the utmost importance, so it can be helpful to have support under the head, under the backs of the thighs or knees and under the Achilles – play around with the props you have to hand and see what works best for you.

Here I am also using an eye pillow to cover my eyes and block out the light. The gentle weight of the eye pillow is quite soothing too. You may also want to cover yourself with a blanket for extra warmth.

Aim to remain in your Savasana for 5 to 30 minutes – as long as feels comfortable.

This is one of the poses we practised in my recent Restorative Yoga for Anxiety workshop here at Embody Wellness. I will be teaching this workshop again later in 2017 with some different pose variations. If you are interested in coming along keep an eye on my ‘Events & News’ page or visit http://www.embodywellness.co.uk/works… for more details when they become available. You can also keep up to date on all my workshops and classes by subscribing to my monthly newsletter on my homepage at https://ucanyoga.co.uk/

NB – Always work within your own range of limits and abilities. If you have any medical concerns, speak to your doctor before practising yoga.

WORKSHOP: Restorative Yoga for Anxiety

WORKSHOP: Restorative Yoga for Anxiety

Saturday 27th May | 2pm to 4pm | Embody Wellness

Widespread research has shown that relaxation practices such as restorative yoga have numerous benefits including the ability to lower levels of the stress hormone, cortisol. Related to this, restorative yoga also facilitates mindful awareness of the body which plays a part in our resilience to stress.

In this 2-hour workshop we will practice restorative yoga poses with an emphasis on helping to relieve anxiety. If you have anxiety, restorative yoga can be particularly challenging because the mind has less to focus on than with a more active practice and, consequently, any concerns you have been suppressing may start to arise once the body begins to relax. However, this does not mean you should avoid practicing restorative poses. It is precisely during times of feeling highly stressed or anxious that these practices can be of the greatest benefit. We will use props to support the body in ways that have been shown to allow both mind and body to feel safe and grounded.

It is not that one pose or one workshop will ‘cure’ anxiety, but in this workshop we will experience restorative poses that can be used together or separately, along with focused breathing, as part of your own toolkit when you need them. (I will share tips on recreating poses for yourself at home.)

As an experienced Restorative Yoga teacher and an Advanced Relax Renew Trainer, having studied with Judith Hanson Lasater, I have found Restorative Yoga to be an effective tool for addressing my own anxiety.

Advance booking is required. Secure your place by booking via the Embody Wellness website here or call the studio directly on 020 7099 0048

Weighting: Legs Up the Wall – Restorative Yoga for Anxiety

Weighting: Legs Up the Wall – Restorative Yoga for Anxiety

Weighting: Legs Up the Wall

In this short video, filmed at Embody Wellness, I am using a bolster on my feet for weighting. If you have access to sandbags you can use those, but I have also practised this with the aid of blankets and blocks. We practised this version of Legs Up the Wall during my 6pm Friday Flow & Yoga Nidra class at Embody (where I usually incorporate a few restorative poses at the end of the class) a few weeks ago when we had a smaller class and more wall space for everyone present.
Did you know that weighting poses has the capacity to be soothing for people with depression or lethargy, while for those with anxiety it can feel grounding? I first came across this during my first training with Judith Hanson Lasater in in 2012. I have found weighting helpful as a tool for addressing my own anxiety.
I am teaching a RESTORATIVE YOGA FOR ANXIETY WORKSHOP on Saturday 27th May at Embody Wellness. If you are interested in coming along, you can find full details and booking at www.embodywellness.co.uk/workshops

Soothe Your Nervous System with Nadi Shodhana Pranayama (Alternate Nostril Breathing)

Soothe Your Nervous System with Nadi Shodhana Pranayama (Alternate Nostril Breathing)

 

Nadi – ‘channel’ or ‘flow’

Shodhana – ‘purification’

Alternate Nostril Breathing is a simple yet effective pranayama (breathing) practice. Soothing for the nervous system, alternate nostril breathing is said to help relieve stress and anxiety and lower the heart rate among other benefits. It is also helpful to practice before bedtime if you have difficulty getting to sleep.

If my head feels all over the place (often if I’ve been trying to do too many things at once!) I find this practice helpful to calm my mind. You can also practise *Mental Alternate Nostril breathing (i.e. not using your hands).

Usually this is practiced with breath retention, but you can choose to focus on just the inhales and exhales through each nostril instead.

How to practice Alternate Nostril Breathing (NB – the instructions below are without breath retention):

  1. Sit comfortably with a tall spine
  2. Rest your left hand comfortably on your left knee (as pictured) or lap
  3. Place your right index and middle fingers lightly between your eyebrows. You will be using your right thumb and right ring finger to open and close the nostrils.
  4. With eyes closed or gaze softened to one spot, take a deep breath in and out through both nostrils (you can take a few deep breaths here).
  5. Softly close your right nostril with your right thumb and inhale slowly and steadily through your left nostril.
  6. Close your left nostril (with your right ring finger) and release closure of your right nostril. Exhale slowly and steadily through your right nostril. Inhale through your right nostril.
  7. Close your right nostril (with your right thumb) and release closure of your left. Exhale through your left nostril.

This completes 1 round. Repeat this for 5-10 rounds, focussing on your inhales and exhales. When you are finished. Rest both arms and breathe in and out normally for a few breaths.

*NB – I have a recorded a Mental Alternate Nostril Breathing audio to guide you through your practice, available here.