Dearest.....yes Yoga....I had been doing this for the past 6 months - and it helped me tons.....the teacher had been teaching for years was most probably about 60 but looked 40....hope for me.....I found after doing the class I was more relaxed - more acceptable of my symptoms - and these were not as frequent...it helped with my aches and pains...but I must admit some of the moves I did not do....I havent rejoined the class as yet...but aim to do so very soon.Also I must admit I did Yoga about 14 years back - and I thought my gosh how slow - when does it begin...obviously wasn't ready for this yet....but it did help me with the meno symptoms......Take Care Dearest....Love T:)

Tried to send a post earlier.  It says that I sent it but it is no where to be found.  What happened?

Alternative Therapies

Yoga

Yoga can alleviate menopausal symptoms such as insomnia, depression, hot flashes, and mood swings. The deep breathing and relaxation prescribed by yoga is beneficial in improving blood circulation, maintaining muscle tone and flexibility, and increasing the levels of mood-regulating chemicals in the brain, among other advantages. Yoga massages the internal organs, nourishing them with increased blood circulation, as well as toning the interior and exterior muscles.

Yoga provides weight-bearing exercise that encourages strong bones. And it can contribute to lower cholesterol and improve the efficiency of the heart. Thus it is beneficial for osteoporosis and heart disease, two concerns of menopausal women. Yoga sessions include a combination of breathing exercises, warm-ups, poses, and meditation.

In one of the few studies concerned with hot flashes and body management, researchers at the Wayne State University School of Medicine studied 33 women with frequent hot flashes and their responses to deep breathing, muscle relaxation, and brain-wave biofeedback. Deep breathing was associated with a significant reduction in the frequency of hot flashes, while the other two techniques had no effect. This study's small scale makes one reluctant to draw any conclusions. However, the authors speculate that deep breathing somehow works to after the sympathetic nervous system activity that gives rise to hot flashes.

The following poses might be part of a complete yoga routine that can help alleviate menopausal symptoms. It emphasizes good posture and breathing:  Stand up straight with your feet together. Put your hands behind your back and clasp them together. Keep your arms straight. Inhale deeply. As you exhale, slowly bend forward, letting your arms extend straight up toward the ceiling and your head hang down gently. Try not to bend your knees. Inhale and slowly come back up to a standing position. Repeat two times.

Listed below are some common problems associated with menopause and yoga postures that help them. Choose one or more of the poses from the category you need to work on, or do them all, as you wish. Just be consistent. Detailed descriptions of how to do the postures can be found in our yoga section. Start with standing poses, go to the sitting poses, and end with the lying-down postures. A good practice is to start each session with the Complete Breath and end with the Corpse Pose. The idea is to relax. So, don't force your body; never cause pain. The biggest mistake beginners do is to overindulge. Go slow. Read the section for beginners of yoga in our yoga section.

These are not quick fix solutions. Natural remedies work gently with the body, over time. Make it part of your daily routine from now on. It is a good idea to check with your health care provider before beginning any exercise program.

Constipation

Bow, Corpse Pose, Fish, Knee to Chest, Plow, Posterior Stretch, Uddiyana, Yoga Mudra.

Depression, Nerves, Tension

Alternate Nostril Breathing, Complete Breath, Corpse Pose, Mountain, Plow, Shoulder Stand, Sun Salutation, Yoga Mudra.

Energy

Complete Breath, Corpse Pose, Shoulder Roll, Yoga Mudra.

Hair

Scalp Stimulator, Modified Head Stand.

Insomnia

Cobra, Corpse Pose, Locust, Mountain, Posterior Stretch, Shoulder Stand.

Memory

Corpse Pose, Modified Head Stand, Shoulder Stand, Sun Salutation.

Menstrual Regulation

Bow, Cobra, Fish, Locust, Plow, Posterior Stretch, Shoulder Stand, Uddiyana.

Osteoporosis

Mountain, Sun Salutation.

Reproductive Organs

Bow, Cobra, Complete Breath, Kneeling Pose, Locust, Posterior Stretch, Uddiyana.

Sex

Complete Breath, Kneeling Pose, Plow, Posterior Stretch, Shoulder Stand, Uddiyana.

Skin

Including against wrinkles: Lion, Modified Head Stand, Sun Salutation, Posterior Stretch, Shoulder Stand, Yoga Mudra.

Weight Regulation

Bow, Cobra, Fish, Leg Overs, Locust, Plow, Posterior Stretch, Shoulder Stand, Side Raise, Side Stretch, Sun Salutation, Thigh Stretch, Uddiyana, Circles, Yoga Mudra.

Well the post finally went through.  I find this information above helpful for menopause.

Hi Aunt B,.......I thought you were lost in Cyberspace  I kept double checking to see what you posted and lo and behold I finally found you tonight. Glad  you are not lost we need you too much here on Power Surge. Thanks for your post...I too do Yoga but I'm truly a beginner and your information is awesome. Thanks again.

Aunt B.  Your information was great.  Is there anywhere we can find information on how to do these poses?

Hi,

Yes go to http://holisticonline.com/Remedies/hrt/hrt...a.htm

I found this information there.  

There are several books also that can be helpful.

I just bought a tape that is a mixture of Pilates and yoga.  Well , I just finished watching and oh, jeez, it's a little different. LOL  :smile:  I guess my 23 year daughter will like this.  I know that I can do some of the exercises but not all of them.  Will let you know how it does.  LOL  :biggrin:

Hi Aunt B,

I am looking for a tape that combines pilates and yoga..... Can you tell me the name of the tape and where I can get it?

I love yoga and have not been able to find a class that I can fit into my schedule recently............i continue to search for one. I usually like the classes better than the tpes that I do at home....

Thank You Aunt B!  I will hunt this tape down. I am looking forward to a good yoga/pilates session.

Michelle,

Just to let you know that I tried the pilates/yoga tape.  It is nothing like regular yoga.  Yoga emphazies more meditation and relaxation and stretches.  This pilates (which is for beginners, by the way) is a tad bit strenuous.  My 23 year old daughter who is into exercises big time found it to be a bit much.  The tape is going back to school with her.  

I have an abs tape by Rodney Yee and it nothing to laugh about it.  It is very strenuous.  But the technique is yoga and I like it a lot better.  I hope that you like and have luck w/Pilates tape.   It is not for me!  :biggrin:

Huggssssss

I can't imagine Denise Austin doing yoga...she's too much of a rah,rah cheerleader in my opinion.  But, what do I know.  I called a local yoga instructor and got the times she teaches classes, and I have someone interested in going with me.  Now I just have to do it.  One of the problems is the instructor is a real snob and not very well liked.  We're in a small town, so yoga classes are few and far between.  I've also been looking at Yoga tapes on e-bay.  The one I've been watching is Yoga for Beginners by Patricia Walden.  It comes with a book also. Anyone ever hear of that video? I think I'm going to give that a try.

Hugs,Liz51

Hey Liz,

The yoga that I am doing in the P.M. is by Patricia Walden.  I didn't know that she had a book also.  That is great.  I hope you enjoy it.

I have been so busy lately that for the past 2 days I haven't done my yoga.  Maybe later today when things quieten down.  LOL

Hello Ladies,

Well I made the big five 0 yesterday and my daughter bought me an exercise ball.  LOL.  It is really fun and also really weird.  Did some of the exercises yesterday and had a blast doing them.  Since she is almost a Physical Therapists she said that they do alot of ball exercises with their patients.  

Anyway will let you all know how I progress with this ball.  LOL  :biggrin:

Happy Birthday, Aunt B!

I used one of those balls when I had physical therapy and I thought it was pretty neat - but I had trouble getting used to it.

Finally, I got one to use at home...and never used it again LOL

Hi Ladies its me GGI got my Rodney Yee AM/PM Yoga tapes.  I started on Friday my new adventure of Yoga.Of coarse I don't have all the props like the non skid mat of the blocks.  I do have a stretch band from my physical therapy days.  I'm feeling sore today, in the side neck area going down towards my shoulders.  So I know its working.I think the PM is a real work out one that hopefully I will be able to do with ease one day.  (non-skid mat would help with that) Aunt B, what does YAMASTA? mean.  (sp) is it something like "may peace, tranquillity, and centergy fill your soul"?I'm going to get a few of my walks in during the week as well, will alternate between the two.

YamastaGG :biggrin:

Hi GG,

Glad you finally got the tapes for yoga.   You will find a difference in a few weeks.  Yes the P.M. is a lot more strenuous but the a.m. is also good for waking up that stiff body and get the circulation moving before doing whatever.  I like to do the a.m. yoga before I take my morning walk.  It feels better.  LOL

Yamasta means "I bow to the divine in you."  Pretty neat, huh?

I have been so extremely busy with extracurricular activities that I have not done my yoga like I normally do.  Also walking in the afternoon is getting harder b/c of the heat index and humidity.   Ughhh!!!!!  

Will hit yoga and my exercise ball this afternoon.  

Well got to cook supper.  LOL  I am always thinking of food also.  :smile:

GG,

Forgot to tell you that for a mat you can use any kind of rug that has non skid backing or you use a kindergarten mat.  As for blocks, you can make your own out of wood or stryofoam.  You don't have to buy all of the expensive stuff.

Hope this helps.

Huggsss

Hi Aunt B its me GG

thank you for the suggestions about using any rug with a non skid backing to it.  Will do that for sure.  As for the blocks, your right, I was thinking of using can goods like big Tomato Juice cans or something.I am enjoying the yoga, but it makes me very frustrated when they move from a position say like after you've been on the floor into the dog position and then to that extended arc dealie, I can't move that fast actually my low back has to go slowly back into a position after being in another position.  With the osteoarthritis in the hip, low back, seems that ever since I did a race 3 yrs ago, and trained hard and completed that race, ever since then I have this problem.  I truly believe that I may have actually did some harm, with the intense training at that time.  I power walked it, and finished itbut after that time, I hurt so intensely, and thats when I started to notice the FM coming on.  (at the time, I didn't know it was FM).  I think that my low back is still healing from that time, if thats possible.Hope I haven't lost you in trying to explain this to you. I do love the relaxation feeling I get from it, and I'm going to stick with it.  I'm walking every other day.

I'm not putting such demands on myself, I mean trying to walk so darn fast, trying to beat any times that I may have walked it in the past.  I'm just going to continue just to walk at a good clip, what ever time it takes to do it, is fine.  Beings that studies say its all collective anyway.  Movement is the key.  To get the body to move, for 5, 10, 20, 45, 60 minutes, any amount of time will benifit my body.  Your very knowledgeable and I and I'm sure others are  learning alot from your knowledge.  Thank you very much :biggrin:GG

GG,

The main thing to remember when exercising is not over doing it.  I do a lot of reading about exercising.  One of the articles I read said that walking is good for you in fact it is better than running.  Walking is beneficial in lowering cholestrol, lowering high blood pressure and toning and strengthening muscles and of course, getting the heart pumping.  Also, it was stated that you should not walk faster than you can tolerate.  In other words, try talking while walking and if you are out of breath then your pace is too fast.  

GG,  I smoked for a long time so when I quit I decided that I would start walking.  It was very hard for me at first.  I walk 2 miles in the morning for 30 minutes and 2 miles in the afternoon for 30 minutes.  Sometimes I cut the evening off b/c of the heat index.  Can't take the heat.  LOL  :biggrin:

So in other words,  GG, since you were a bigtime walker before you know that you should only do what you can do, not what someone else can.  

Same thing with Yoga.  Do what you can and as long as you can.  Don't worry about not keeping up.  I am not nearly as flexible as the instructors are.  I wish I were but I am not.  LOL  :biggrin:  

Good Luck GG,

Hugggsssss

Aunt B, all such good advice I too do alot of reading on the subject of exercise.  I had put those demands on myself those 3 yrs ago, because I wanted to have a good time for doing the race, instead of just doing the race.  That was my first race, and I haven't been in one since.  That was a goal I set for my 50th birthday that year.  I've been a power walker for 23 yrs and I felt that I could go on and do it forever.  Finally realizing that ok, Bridget you have a couple of health issues that you need to pay attention to.  I learned the hard way.  

I also use to be a smoker, smoked for 13yrs, quit for 13 yrs smoked for another couple of years for a total of 15yrs being a smoker, until I had my heart health scare.  I'm a non smoker now and will be for the rest of my life. The past 3 years my activity level has gone way down, all stress related, a depression, divorcing, change of my lifestyle, so many emotional things have happened to me, and I'm tired, tired of what my body is becoming.  I'm determined to get back to my old self, or as close to my old self as I can.  Slowly but surely my life is getting on track, with a new partner in my life, and hopefully soon our own town to live. thank youGG  

GG,

That is what yoga and meditation is all about.  Helping us to cope and back on the right track.  Meno has drained all of us and we know that our life is not nearly what it use to be.

I just finished my P.M. yoga but I did not walk b/c it was too hot.  May try the ball exercise.  LOL :biggrin:

Sometimes it is hard to stay on the darn ball. LOL  My daughter has not stopped laughing at me.  BUt I do try.  Oh I will get it.

Good Luck to you.  GG

Huggsss

Well we have not talked about yoga for a long time.  I did get bored w/it and let it slide for a while.  I just got back into it today.  OUch!!!!!!!!!!!!!!!! I cannot believe how stiff I am.  

Well I have got to stick w/it.  It was doing me good and now it is hard for me to start all over again.  I have just been feeling so washed out lately.  Depression and exhaustion.

Huggsss

i started taking a yoga class at our community college and really enjoy it. i enjoy the poses and find myself working up a sweat once in awhile. i like our relaxation time. today for the first time ever i actually relaxed by relaxation. i felt each body part relax. it was nice.

Yes Raeh,

there is more to yoga then just stretching.  I realize that more than ever now.  I plan to stick with it.

Aunt B,Good for you for getting back to yoga!  It's a wonderful, calming exercise.  I love it!  It will help your depression and exhaustion.  Just remember to breathe!

Thanks,

Just needed a little nudge there.  LOL

Aunt B,

Is that Yoga Zone on TV any good?  I sort of see it flipping through the channels.

I took yoga years ago when people thought it still wierd....now it is mainstream.

I had a guy into bodybuilding tell me that research is coming out that strenuous aerobic stuff where you get your heart rate up high is bad for the heart.  He went on to say the heart is an unvoluntary muscle unlike our arms and legs which need a workout.   He recommended only about 5 minutes of Nordic Track and then more resistance with weights.

Then I thought maybe yoga with its strengths aspects may be the perfect and only exercise we really need.  

Isn't this all Madonna does.?..(enough recommendation for me)...  

We have a local group....in a neighborhood next to mine...

I do not have the flexibility I would like and it never improves that much...have much more muscular strength when I compare.  

I find some of the poses so beautiful and graceful when those who are flexible do them.....

May get back into it someday....last time I did try a class last year I felt like I had gotten stiffer..

When I tried it years ago it was the most relaxing thing at the end of the class....I felt like I melted into the floor....and was just a pair of eyes...now that is relaxed..  

Nancy V,

None of us have the flexibility that we use to have.  :biggrin:

My daughter, Physical Therapist - almost, :smile: taught me different weight baring exercises do with the upper arms before she left today.

Oh she believes in the nordic track.  But, she tells me to be careful in doing the weight barring exercises because we can cause more harm if not done properly and trying to over exert.  

And oh yes, Yoga Zone is real neat.  I do believe in yoga and plan to keep it in my routine.

Huggsss

My daughter gave me 4 yoga videos for Christmas.  I was trying th "P.M. Yoga" video last Friday evening, and while trying to do one of the standing poses, I turned to see the instructor in the video, I lost my balance and fell. My left hand hit the edge of a piece of furniture and injured the ring finger of my left hand.  After a long weekend with a swollen hand, I went to the doctor and I had broken a bone on the top of my hand.  I'm typing this one handed.

The moral of the story is, when the video's instruct you to watch it in its entirety before trying the exercises - they know what they are talking about.

How awful, (((Liz))).  I hope that heals quickly.  So much for yoga always being relaxing!

I've seen these tapes in BJs and wondered how they are.  If you ever try them again, please let us know what you think of them

Liz,

Sorry about the accident.  I too received a yoga tape for Christmas and did not take the watch the instructor part seriously....but I guess I should now after what happened to you.

Thanks for taking the trouble to type with one hand....!   Hope it heals up fast.

Oh Liz.....Sorry to hear about your hand. Try to do something healing for the body and look what happens. I too almost bought Yoga am & pm but thought I'd wait for another day. Guess I'll take care to watch the instructional piece.  Hope you heal quickly.

blessings and be well.

Just came back from my Yoga class. It was great.. I loved it. It was very relaxing and with all the stretching we did I am sure I will be sore tomorrow. The classes are running for 8 weeks so hopefully I will keep doing it way after the classes are over.Felt so relaxed when i left there..Pudge

Hi Pudge,I just came back from my yoga class too and I feel so relaxed and stretched out! I love it!  I wish I could fit it into my schedule more than once a week..

MichelleD

Hi Michelle and Pudge....I too am starting up with yoga again and it is so relaxing.  Staying disciplined to do it everyday is my problem.  But anyway I'm trying and it really does help.

Blessings and be well.Irene

Hi Everyone,

I have been doing yoga for about 9 months and it has helped me to relax and breath better. Also I have fibromyalgia and it has helped some with this also. At 52 I did not know I could do this and was afraid to attempt some of the poses, but as I got into it I find it is wonderful therapy. I have back and neck problems and have pain everyday from this. It has helped me to get through my bad days. At night when I can't sleep ( which is most every night) I do the yoga in bed and the relaxation helps to calm my nerves.

Hi MGU.......So glad to read your post. Yoga helps me to relax also and a little over a year ago when my osteoarthritis was acting up Yoga brought me such relief from pain and stiffness. I am a Reiki Master and I use that relaxation technique when I have trouble sleeping.  I fall asleep no problem but early morning waking is sometimes a problem so deep breathing and Reiki are a life saver.I too tried Yoga about 10 years ago and it just wasn't for me but when I started it again recently I found I liked it alot.

Blessings and be well.

Hello Irene,

That is interesting that you are a Reiki Master. My yoga instructor is also. In fact I went for a Reiki treatment a few months ago but I didn't really get anything out of it. I don't know why. Maybe it just wasn't for me. So many people have told me that it has helped them. Maybe I would have to go a few times, but it would get expensive.  Good to hear from you. Gail

Hi Gail......As far as not getting anything out of the Reiki treatment I'm sure you did even if you are unaware of it.  Reiki works on many different levels and if your need for healing was on an emotional or spiritual level its often times more difficult to recognize the positive effect.  Also if a client comes in for a Reiki session with me I always make sure they know that it isn't a miracle cure (although there are millions of miracles documented by Reki practitioners) and if they have longterm physical complaints it will take a series of treatments to reach optimum results.  The recommendation is 3 consecutive days of treatment and then at least once per week for about a month and then drop down to a maintenance program which is usually once per month.  It can be expensive and many people cannot afford to receive Reiki as often as they should.  I have created a group called "United In Healing" which includes about 40 Reiki practitioners and the focus of this group is to offer Reiki free of charge to folks who need it and cannot afford it.  So no one who comes into my wellness center goes without Reiki because of financial constraints.  I also work on a sliding scale basis and batter for services for those in need.  The most important piece for me is making sure everyone who wants/needs Reiki gets Reiki as I know how powerful it is, how healing it is and that it takes more than one session most of the time.  At some point traditional medicine will respect the Comlimentary Health Therapies like Reiki, reflexoxlogy, accupuncture and the like and then it will be covered by insurance just like Chiropractic services are.  Chiropractors went through the exact same sort of treament by the medical profession as we are and they finally made it so I am optimistic we will as well.

Also Gail please don't ever think that "maybe it just wasn't for me" as Reiki is Universal Love Energy that is meant for all of us.  Thanks for your posting and I'm so glad you've had the opportunity to experience Reiki and to enjoy Yoga as well.

Blessings and be well.

hi alli got very angry this past christmas. i had just had enough of feeling bad after years of meno symptoms. in january i started using my treadmill which up to that time had been a great clothes rack. at first i was lucky to do five minutes and it really didn't do anything for me. at about the same time i decided to try yoga. i'm kind of a loner so just picked up some beginning yoga from the internet and a beautiful hawaiian women on a local pbs channel. i have hung in there for six months and am up to twenty minutes on the treadmill followed by about 30 minutes of yoga.

gradually over the last six months many symptoms have disappeared or faded: my hot flashes are much more mild and infrequent, i am finally sleeping through the night,  i have lost some weight and puffiness, night sweats are gone, restless legs are gone. additionally my knee has stopped aching and is more flexible, the arthritis in my hands and wrists is less painful.

i feel so much better that it kind of scares me (is it too good to be true). it is reassuring to read thru your posts and know others have found yoga so helpful. i look forward to learning more from all of you.

today life is good and i'm not going to worry about tomorrowollie

I have been doing yoga for 4 yrs., at first just at home with tapes, then for the past yr. at a class.  It happened to come into my life just about the time I started having night sweats, etc.  When I finished my first tape, I can remember thinking, 'where has THIS been all my life??'  I felt so good, and relaxed yet energized at the same time---very weird but great.  

I would recommend it for anyone looking to feel just that much better during this trying time.

Hi Virgo,

I totally agree with you. I have been doing yoga for about a year now and from the first time I went to my first class, I came home feeling like I had finally found something that I truly enjoy. It is such a challenge too. Trying to perfect the different asanas. It has such a calming effect on me and my body. I can't say that it has helped my hot flashes . I have not noticed that, but it has definitely helped with my depression and relaxes the mind when I am having a bad day worrying. I would recommend it to anyone. One amazing thing I just found out y ou might be interested in..........I actually grew an inch in height. I had lost an inch over the years  and for some reason just the other day we decided to check my height and I had put the inch back on. I had read where this could happen. I think the yoga has helped my posture and that is what did it. Gail

I go to a Yoga class once a week, i wish it was more than that but i love it. I have the tapes and do them at home but not as often as i should. I can't belive how my body becomes so calm at the end of the class during the meditation part. I love the way I feel when the class is over. Never thought I could feel that relaxed. It is worth a try. Pudge

Greetings.......Isn't Yoga the best?  I Iove  the way it focuses me and calms my being.  The quiet, slow, graceful movements coupled with meditation is very effective.  I also attend Yoga classes but left on my own for the rest of the week I am much less disciplined.  My goal is to be more committed to Yoga, relaxation techniques, eating healthy and a walking program.  When I accomplish all that I should be in great shape. LOL

Good luck to you Gail, Virgo and Pudge.....lets try to support each other.

Blessings and be well.

I walked out of the last few yoga classes, one was boring, one was power yoga and the other I had severe PMS and started sobbing. I do however have to implement more stretching into my routine since I have chronic back pain due to congenital problems and years of compensation on one side. I also get neck spasms. Sometimes I feel so keyed up that getting down to do the asanas is difficult. Walking I enjoy immensely. I'm thinking a private class may be a better option since the group classes weren't cutting it. Now, does this stuff help chronic back and shoulder pain? Since most forms of physical therapy either exacerbate the pain or don't hold, I'm hesistant. I don't want to set off the pain from my crooked spine. I loved yoga ages ago, when I was young, flexible and pain free. I do notice some stretches alleviate the pain temporarily. My physical therapist mentioned surgery and she's a new agey type. Considering the problem, which is complicated, that may not help. Oh crap, walking makes my back feel better. Will Yoga???

Myofascial physical therapy holds for about 3 days. This is getting dang discouraging. Anyway, it is a great form of physical therapy, but it's not holding.

Hi Ladies - has anyone here tried hot yoga?

.....and anyone tried Pilates?