Forward Bends for Peri & Post Menopause
Practice Type:
Practice Level:
Yoga Style:
This class, hosted by Iyengar Yoga Therapeutics, is the second in a 6 part therapeutic series for teaching yoga to women going through menopause and those who are post menopausal. We started in a supported version of Viparita Dandasana and Supta Virasana to open the chest before forward bending. The recommendation is to keep women more supported during menopause and ask them to sharpen their practice once they are post menopausal. The end of the class started with supported Janu Sirsasana and ended with Viparita Karani. This short sequence of 4 poses is a sequence Bobby also recommends to prevent and to minimize hot flashes.
Asanas:
Supta Virasana |
English name: Reclining Hero's Pose Practice type: Backbends Practice level: Intermediate If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between... more |
Dwi Pada Viparita Dandasana |
English name: Inverted Two-Footed Staff Pose Practice type: Backbends Practice level: Intermediate |
Supta Padangusthasana  |
English name: Reclining Big Toe Pose Practice type: Core Poses Practice level: Beginner |
Utthita Hasta Padangusthasana I |
English name: Extended Hand to Big Toe Pose Practice type: Standing Practice level: Intermediate One can put the belt around the foot and extend the trunk.Do not lift the shoulders or contract the neck.Do not turn the right buttock out. Keep the trunk straight.Do not lean forward.Do not turn the left foot out.Keep... more |
Parsvottanasana |
English name: Intense Stretch of the Sides of the Body Pose Practice type: Standing Practice level: Beginner Press into the big toe mound of both feet to internally rotate thighs.Pull the abdomen towards the spine. Lift the torso out of the pelvis. Extend towards the head to reach the knee. Stretch the spinal... more |
Gomukhasana |
English name: Cow Face Pose Practice type: Seated Poses Practice level: Intermediate Do not extend your lower ribs forward. Practice the arm action first before incorporating the legs. |
Prasarita Padottanasana |
English name: Extended Feet Intense Stretch Pose Practice type: Standing Practice level: Beginner Learn to spread the legs apart without allowing the feet to slide and slip off. Learn to press the outer edges of the feet, like the application of the brake to a vehicle.Learn to concave the back using the arms and... more |
Janu Sirsasana  |
English name: Head of the Knee Pose Practice type: Practice level: |
Paschimottanasana |
English name: Intense Stretch of the West of the Body Pose Practice type: Forward Bends Practice level: Intermediate |
Setu Bandha Sarvangasana |
English name: Whole Body Bridge Formation Pose Practice type: Backbends Practice level: Beginner Stretch the spine towards the neck, keep the heels firmly on the ground. |
Viparita Karani  |
English name: Legs Up the Wall Pose [or] , Inverted Action Pose Practice type: Restorative Practice level: Beginner |
Are you a Yoga Teacher?
Are you a Yoga Student?
Do you Own a Yoga Studio?