Restorative Yoga for Menopause

Restorative yoga is a practice that allows the nervous system to shift from what is known as “fight or flight” – Sympathetic nervous system into relaxation mode – Parasympathetic nervous system. The postures are longer held, anything from 5 – 20 mins, to enable the body to rest and release tension. Restorative yoga has a calming effect of the body, contributes to lower blood pressure, stress, and anxiety levels. The practice increases your sense of well-being. Props are used to help the body truly relax; bolsters, blankets, bricks/blocks and a yoga belt. The stillness required in Restorative yoga helps to calm some of the symptoms of menopause; if you are feeling fatigued or anxious from lack of sleep or hot flushes, the opportunity to rest for some time in postures will counter this. Forward folds are also calming as they help you to move inwards; supported backbends offer fuller breaths to open and calm body. Twists release tension and fresh blood (perfusion) is released into body on exit from the twist. These 3 postures are suggested for their calming and balancing nature, we hope you enjoy them. They can be completed as a sequence or as a solo posture for 10 – 20 mins each day. Balasana Child’s Pose Lay one blanket width ways over your mat, place one brick horizontal lean a second brick vertical on first, then rest bolster, vertically, on the brick stack to create an incline Kneel in front of bolster (pad knees if needed), hug knees around end of bolster, bring big toes to touch. Sit on heels (or blanket if bottom does not reach heels) Inhale and on exhale fold forward onto bolster, turning head to whichever side feels most comfortable. Change direction of head after few mins Keep tailbone lengthened towards heels, surrender torso into bolster Place arms where feel most comfortable Connect to breath and settle into this deeply calming posture which reminds us of the fetal position Not all props mentioned are shown in the image above. It is important that you feel comfortable and supported in the pose, so use more/less props wherever it feels appropriate Adho Mukha Jathara Parivartanasana Downward Facing Revolved Abdomen Twist Lay one blanket width ways over your mat, place one brick at top of mat and rest bolster (handle end) on the brick to create an incline Roll a second blanket Sit on right hip with middle of right thigh next to bolster, bend, and slightly separate knees Place rolled blanket between thighs, turn to face bolster aligning navel with middle of bolster With palms either side of bolster, pause for a breath to allow organs to turn for twist. Inhale and on exhale bend elbows and lay torso onto bolster Turn to lay on right ear so head faces knees, have arms as wide as the mat, elbows in line with shoulders. Draw right hip slightly away from bolster and enjoy calming and energising balance of the posture After 3-5 mins on right, repeat steps on left side Not all props mentioned are shown in the image above. It is important that you feel comfortable and supported in the pose, so use more/less props wherever it feels appropriate Supta Baddha Konasana Reclining Bound Angle Pose Lay one blanket width ways over your mat, place one brick horizontal lean a second brick vertical on first, then rest bolster, vertically, on the brick stack to create an incline Fold a blanket into a small thick square, folded edge towards head, and place on top of bolster Sit just in front of bolster and place soles of feet together and let the knees fall away Support the knees and outer flank of thighs with 2 foam blocks (one on ground, one angled against other) (OPTIONAL – Place wide yoga belt over your head, push let down to sacrum bring loop over hips and under feet. This lengthens tailbone and hols feet in place) Inhale and exhale, recline onto bolster, Draw shoulders down back to create space across chest, pull blanket in support head, chin towards chest, palms facing up A deeply healing posture that is calming and allows fuller breaths plus the angle of thighs and pelvis allow for tension to be released and move deeper into relaxation Not all props mentioned are shown in the image above. It is important that you feel comfortable and supported in the pose, so use more/less props wherever it feels appropriate Join Yvonne O’Garro and the Yogamatters community for a free nourishing Sunday Restorative Yoga session, aimed to ease symptoms of Menopause, but open to everyone. The class is online and free. Register to guarantee your spot here. To find out more about Yvonne’s work and teaching visit her website here.

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