Adho Mukha Svanasana – A Yoga Posture for Menopause

With a series of practices, good habits and a fresh look, menopause can be a time of great fullness and transformation for women. There are particular yoga poses that can help treat the symptoms of menopause such as sleep disorders, emotional instability, depression, irritability, weight gain and hot flashes, specifically they promote health of the reproductive system and regulate the functioning of the endocrine system. Yoga is a science with a preventive character and good health enhancer. But perhaps one of its most interesting aspects is that it is therapeutic.

Adho Mukha Svanasana

It is a yoga posture with various mental and spiritual benefits. It helps us feel more serene and calm and gives us focus and a different perspective on life.It connects us to the earth, giving us security, opens the chest, stimulating the heart chakra which leads us to release emotional knots and it fills us with love and energy.Physically, it stretches the shoulders, calves, thighs, opens the chest, legs and arms, relieves symptoms of menopause and menstrual cramps and it also helps treat insomnia, fatigue and respiratory problems.

  • Kneel and support hands on the floor with horizontal and straight back.Your hands should be directly under your shoulders and your knees directly below your hips.Your fingers should be wide open, and point towards the front.
  • Inhale and help yourself with your toes, lifting your hips and lift your knees off the ground.To open up the chest and shoulders, keep your posture on tiptoe and knees bent, thighs near your chest.The buttocks are high and stretch your spine.
  • Keeping your hips where they are, press the pubis against your legs, thighs takes back and stretch your legs.
  • Turn thighs inward a little which will make your heels a little farther apart.Always keep your back straight and arms open.Extend your fingers very well, so that your hands give you a solid foundation.
  • Breathe deeply.In each breath, try pointing the tailbone skyward, and make your spine straighter.Shoulder and chest must be open.Make sure your back is not arched inward and your shoulders are away from your ears.
  • To be relaxing and deepen the dog looking down, release the tension in the head and make sure your arms are next to your ears, so you know you are not doing unnecessary stress on the neck.
  • Try to bring your chest closer to the ground with more open shoulder blades opening and taking them as much as possible to the coccyx.It takes heels of your feet to the floor.
  • Hold the pose for 20 seconds to one minute for breathing awareness.You can close your eyes and mentally deepen.To leave the dog looking down, rest on the child’s posture.

    1 – What should I consider for the positions?

    We do yoga to free loads and give us energy. Breathe consciously, always through the nose, using all of your lungs. Exhale what you do not serve, inhale energy and love, try to open up and get rid of your thoughts for a while and be sensitive to your body. It goes as far as you can get. Try to keep the spine in straight posture when required. Make conscious movements, not mechanical. Reach each position gracefully, looking it relatively easy and convenient through balance and breathing. The postures are to be relaxed but firm. All these recommendations on how to do asanas sound abstract but after a couple of classes, you will already know what I am talking about.

    The best thing about yoga is that everyone does what he/she can, because yoga is not a goal but a way. Your body should be relaxed but active like your mind is quiet but very sharp and alert. If you get tired, stop and rest in a posture of relaxation. If something hurts, stop doing it. The essential principle of yoga is ahimsa, nonviolence. This applies in thought, feeling and action. Yoga helps us to be more aware of our inner processes.

    2– How can I integrate into the world of yoga?

    The first thing to consider is that a yoga center is a special place. This means you have a few different principles to any other and an environment conducive to the pursuit of peace, the well-being and the encounter with oneself. The yoga centers and schools are places where we shed loads forgetting the cares and concerns. We will experience the beauty of simplicity of life. For absolute silence, we turn off cell phones and respect the concentration of others. Yoga seeks to clear our minds of noise, our body of toxins and stress, and our heart of negative emotions. Take off your shoes to respect the neatness. It also shows the importance of dealing with love. Respect and compassion for others and ourselves are the essential principles of yoga.

    3 – What do I do if I did not like the yoga class I took?

    If you do not like the class that you took, you find another and try not to jump to conclusions quickly. Look for a yoga class or change of a different master stream. There are some forms of intense yoga and some are softer, and some physical and more spiritual, some are classical and more contemporary.

    A huge difference can be the teacher, even within the same tradition since there are some better than others. To find the best teachers, you can join yoga teacher training centers in Rishikesh, where you will be able to practice under the best yoga teachers.

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