Yoga, Pain, and the Energetics of Menstruation, peri-menopause, and menopause symptoms

SYAMA: MASTERING YOGA ENERGETICS - PRANA VIDYA RITUALS 

SYAMA : Yoga and the Eneregtcis of Menstruation

Hatha Yoga - classical asana (16 poses)

Emphasis: Mouth breath exhale to release, ground and connect with the earth and water elements.
Mouth breath exhale blood and any tension or stagnation.

Depending on your energy, pain-pleasure levels you may wish to do all or just some of the segments in the sequence.

STANDING ASANA
1 Standing forward fold Uttanasana
2 Standing cat curls Marjaryasana and Bitilasana
3 Standing (or kneeling) hip swirls Bharmanasana

4 Squat (holding back of chair or kitchen bench) Malasana
5 Downward dog or child pose Adho Mukha Shvanasana or Balasana
6 Standing Wide legged forward bend Upavistha Konasana 

SEATED ASANA
7 Bound Angle Baddha Konasana (heels close to groin) or Frog (yin style) 
8 Butterfly (yin style {heels further away from groin} for lower back)
9 head to knee pose  (right and left sides) Janu Sirsasana
10 Wide angle forward bend  Upavistha Konasana (yang)  / dragonfly (yin) - head on a block
11  forward bend  Paschimottanasana


RECLINED ASANA
12 Reclined hand to big toe pose Supta Padangusthasana
13 Reclined butterfly  Supta Baddha Konasana (Reclining Bound Angle Pose) or Restorative butterfly Supta Baddha Konasana use bolsters and strap
14  Knees to chest Apanasana 
15 Waterfall pose (support the pelvis on a small /low bolster)
16 Peace Pose Shavasana

SYAMA: Classical Hatha Asana for  Menopause

Backbends, chest openers, and inversions
Supta Virasana (Reclining Hero Pose)

Supta Baddha Konasana (Reclining Bound Angle Pose)

Janu Sirsasana (Head to Knee Pose) with the head supported

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Uttanasana (Standing ForwardBend)

Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

Head resting on a bolster or blankets
Halasana ( plough with legs on chair)

Savasana (Peace Pose) Plough with legs on

Follow the cycles of nature – rise with the sun, and go to sleep early.

Dance, swim, long walks, self massage, and tantric practices.

Practicing raising the body’s internal heat through pranyama and asana or physical exercise producing sweat, can help some women to reduce the occurrence and severity of hot flashes.
Others report that eliminating coffee and alcohol can assist relieve the symptoms of hot flashes.
Yin yoga and meditative practices can assist the body in harmonizing to the new hormonal levels.

Finding your Tribe and Sisterhood is one of the most important aspects to consider. Healing you
past by reframing your story in the context of the Wisdom Self.