Why all women after age of 35 should do yoga?

It is normal for women to gradually lose bone density from about the age of 35. But after menopause bone loss speeds up and they can lose up to 20% of their bone density in about next five years after the menopause. This means post-menopausal women would have week bones(osteoporosis) which causes fractures.

osteoporosis

Why does bone loss speed up after the menopause?

Menopause is caused by falling levels of the female hormone estrogen. Estrogen helps to protect bone strength as it pushes calcium from blood into bones making them stronger. Reverse happens when menopause occurs, calcium from bones is pushed into blood making bones fragile.

Which activities are best advised during this period of life?

It is recommended to do at least 2 to 3 hours of workout every week. The activities could include walking, cycling, dancing, aerobics, yoga or gym.

Among all of them yoga can work wonder in women as it is not only a complete physical but mental workout as well.

In Yoga, poses(asanas) are held in one position for a while. This action of muscles pulling on the bones boosts the bone strength especially if this pull is maintained for more than 10 seconds in a position. This could be a wonderful way to push back calcium into bones and prevent osteoporosis.

Are there other problems besides osteoporosis which yoga therapy can take care of after Menopause?

Menopausal symptoms include mood changes, pains, headaches, hot flushes, night sweats, depression, irritability, forgetfulness, lack of concentration, increased urinary frequency.

 

Yogic life style could be an answer to all these problems which aims to improve the body, mind and day to day life of individuals by postures (asana), controlled breathing (pranayama), and meditation (dhyana). Hot flushes and night sweats can be well managed through yoga therapy. There is increasing evidence suggesting that even the short-term practice of Yoga can decrease anxiety, stress, depression and even high blood pressure. Insomnia and sleep disorders improved after doing breathing and meditation before bedtime. Problem of urine incontinence which are commonly found after menopause could be well addressed through yoga.

 Recommended yoga therapy for menopause

  • Weight-bearing yoga poses are ones where your legs and feet support your weight like Warrior-1, Triangle (Trikonasana), Tree Pose(Vrikshasana).
  • Sitting poses which can help improve blood circulation and health of pelvis are Butterfly (badhakonasana), badhkon asana and Child’s Pose.
  • Lying down poses such as corpse pose (Shavasana), Wind relieving pose(Pawanmuktasana), Lying down Spinal twist, Shoulder Stand (Sarvangasana) and Cobra could be of help.
  • Breathing: Five minutes of deep breathing {Breath in through the nose and out through mouth) followed by observing your thoughts would be good to start with.

Although yoga is considered a very safe therapy but if done without proper guidance can harm the body as well. Please make sure you get the right guidance.

 

 

 

 

 

 

 

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