Both Menopause and Andropause have multiple symptoms in common for men and women. In the big picture, much as in adolescence, males and females are making huge developmental transitions into a whole new life stage. Anywhere from their early 30’s to 50’s, adult humans experience significant shifts in their bio-chemistry and hormonal balance. For men the fluctuating body chemicals often discussed are testosterone and androgens, for women, estrogen and progesterone. Each individual has a complex hormonal system, many factors of personal health, habits, and genetics that make their own experience at this time of life unique and somewhat difficult to predict.

When men and women enter mid-life, some of the physical symptoms that they notice can be minor or major, effecting sex drive, body weight and fat accumulations, muscle and bone mass, hair growth, memory, mood, blood pressure, night sweats and hot flashes,cholesterol accumulation and changes in digestion and sleep. No wonder that this time in life can feel any where from mildly unsettling to a complete onslaught on what we know to be our normal selves. In addition, we also must face the realities of entering into our elder years and our mortality from a whole new vantage point. Although this creates a bleak picture, its not as bad as it sounds. Many experts on this topic address the real difficulties at this life stage, but also some of the gifts and self-realization, rejeuvenation and self love that can also emerge. Yoga can support enhanced health and wellbeing during this critical time.

Yoga practice brings benefits which include greater flexibility and muscular strength, toning of the glandular systems, flushing and elimination of toxins from body tissue, improved circulation, calming of the sensory system and deep relaxation. With a well designed practice, Yoga increases integration within these interconnected systems. It also teaches us to accept and love ourselves, to respect our own wisdom about our bodies and to trust the goodness in ourselves, in others, and in life itself.

Key focus areas in crafting a beneficial practice during Menopause/Andropause:

• Daily home practice, make it your own
• Intuitive approach, self exploration emphasized
• Breathing techniques, progressive relaxation
• Specific poses to help with different symptoms
• Create a flow to get energy moving and blood flowing without strain
• Basic alignment information for safe practice
• Standing poses to encourage bone density and balance
• Pelvic health, toning and strengthening the pelvic floor, Mula Bandha
• Restorative Yoga

Poses and techniques that can help...

Insomnia, sleep problems:

• Focus on breath, relaxation breathing
• Forward bends
• Restorative Yoga
• Supta Baddha Konasana
• Supported Halasana

Hot Flashes:

• (Inversions)
• Supta Baddha Konasana
• Adho Mukha Svanasana, supported
• Prasarita Padattonasana, head supported
• Sirsasana
• Sarvangasana
• Viparita Karani

Irritability, anxiety, mood swings:

• Restorative poses
• Forward bends
• Paschimottanasana
• Setu Bandha Sarvangasana
• Sarvangasana
• Supta Virasana

Fatigue:

• Supta Baddha Konasana
• Restorative Poses
• Side twist over bolster or blankets, Twists help rejuvenate the Adrenal Glands
• Savasana with support, legs apart, head supported
• Viparita Karani

Create a home practice for yourself!

Think about what symptoms you would like to address and how much time daily you have to practice. What can you include that will make you stay with it until it becomes a habit?