We could all use some support as we age—and these poses offer just that. “Supported poses promote deep relaxation,” says Suza Francina, author of the upcoming book The New Yoga for Healthy Aging, Living Longer, Living Stronger and Loving Every Day. “Relaxation reduces blood pressure, improves immune function, improves digestion and elimination, reduces muscle tension, general fatigue, and also calms our minds.” The following 7 poses can be done with a yoga bolster, or just household objects like blankets and furniture.
Supported Lying Down Bound-Angle Pose (Supta Baddha Konasana)
The Benefit: The centering, balancing effect of this pose helps reduce mood swings and depression during menstruation, as well as during premenopause and the menopause transition. Blood flow is directed into the pelvis, bathing the reproductive organs and glands and helping to balance hormone function.
How to Practice: Sit in front of the bolster placed lengthwise behind you, the soles of your feet together. Place a folded blanket at the top of the bolster to create a comfortable support for your head and neck. Loop a strap behind your back, at your sacrum (near your tailbone, not your waist). Bring it forward, around your hips, across your shins, and under your feet so that the soles of your feet are secure. Place a folded blanket (or yoga block) under your outer thighs (and forearms, if needed, to be comfortable). Place an eye bag over your eyes to help quiet the movement of your eyes and help your brain to relax. Stay in the pose for 10 minutes or longer.
Supported Child's Pose (Adho Mukha Virasana)
The Benefit: This comforting, restful pose helps calm your nerves and emotions, helps lower blood pressure, and eases back pain.
How to Practice: Sit on your heels with your knees on the floor, about hip-width apart. Place a bolster or two folded blankets in front of you and lean forward until your torso and head are completely supported. Turn your head to one side. Give yourself several minutes to relax and feel the soothing effect of the pose. Remember to breathe softly, slowly, and truly "hug" your bolster. Allow yourself to sink into the bolster, relax and let go. Turn your head the opposite way before sitting up.
Supported Downward Facing Dog Pose (Adho Mukha Svanasana)
The Benefit: This pose strengthens the bones in the hands, wrists, arms, and shoulders (helping to prevent osteoporosis). It also increases blood flow to the brain, helping to counteract lapses in memory that can occur at moments of hormonal fluctuation, and can help ease hot flashes.
How to Practice: From Supported Child’s Pose, come to your hands and knees. Bring your knees back in line with your hips and place your hands on either side of the front edge of the bolster. Position your feet hip width apart, curl your toes under, press your hands firmly into the mat and, on an exhalation, straighten your legs so that your body forms the shape of a dog stretching. When you come down, separate your knees and move back into Supported Child’s Pose.
Supported Shoulderstand with Chair (Salamba Sarvangasana)
The Benefit: This pose energizes, helps relieve insomnia, and calms the mind and smoothes out the emotional highs and lows so common during menopause. It is a key pose for pelvic health, cooling hot flashes, and balancing the endocrine system.
How to Practice: Place a sturdy chair on a non-slippery surface and place a bolster or two folded blankets directly in front of the chair legs to support your shoulders. Place a folded sticky mat or folded blanket over the front edge seat of the chair. Sitting on the chair, bring your legs over the back. Holding onto the chair, lower your shoulders to the blankets and the back of your head to the floor.
Supported Half Plow Pose with Chair (Ardha Halasana)
The Benefit: Relieves hot flashes and promotes total-body relaxation.
How to Practice: Place two folded blankets on top of a sticky mat with the smooth edges near the legs of the chair. Lie on your back with your knees bent, your shoulders on the blankets, and your head under the chair seat. As you exhale, bend your knees and lift up your bottom and legs over your head so that your thighs are completely supported by the chair seat. Move your chest toward your chin as in Shoulderstand. Relax your arms back, palms facing up (or place your arms at right angles) and close your eyes. Relax here as long as you like—at least 3 to 5 minutes, breathing deeply. Come out of the pose by placing your hands on your back and slowly come down, one vertebra at a time.
Supported Bridge Pose (Setu Bandha Sarvangasana)
The Benefit: This pose is restful for the heart and may help balance blood pressure and hormonal secretions. It relieves mood swings, hot flashes, and tension headaches.
How to Practice: Place one bolster or stack of folded blankets horizontally and another vertically, forming a T shape. Position yourself near the end of the vertical bolster so that when you lie down your head is near the far end. Slowly slide off the end until the back of your head and shoulders rest flat on the floor. Your feet should rest comfortably on the horizontal bolster. Stay in Supported Bridge Pose for 5 minutes or longer. When you feel ready to come out, bend your knees, slowly turn to your and sit up. Turn around, face the bolster and briefly go back into Supported Child's Pose.
Supported Legs-Up-the-Wall Pose (Viparita Karani)
The Benefit: This is a key pose for replenishing your adrenal reserves before and during menopause. Practice this daily if your legs and feet swell easily, or if you have varicose veins.
How to Practice: Place a bolster or two folded blankets about 2 inches away from the wall. Sit sideways on the bolster so your right hip and side are touching the wall. With the bolster under your bottom, lower yourself back, using the support of your elbows and forearms, and swivel around to take your right leg and then your left leg up the wall. Stay in the pose for 10 minutes or longer. If you are tired, it is natural to fall asleep in this pose. When you are ready to come out, bend your knees, turn to your side, and relax on the floor for a few more breaths before you slowly sit up.
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