Yin yoga is calming, meditative apply with its roots within the Chinese language philosophy of Taoism. On this predominantly floor-based apply, we normally permit ourselves to be in every posture for round three to 5 minutes. Whereas bodily, the main target is on shifting deeper into the physique’s connective tissues, energetically, the meridians (power channels) by way of which our Qi (life pressure or power) flows are stimulated within the poses we practise. In Chinese language drugs, our organs are related to our feelings and the intricate community the meridians kind in our our bodies.
The significance of Kidney Qi throughout menopause
In Chinese language tradition the menopausal years are seen as a optimistic transition to a spot of renewal, new alternatives and knowledge – our second spring (postmenopause). In Chinese language drugs, menopause signs are seen as an imbalance in our inside yin and yang and the menopause is primarily seen as a Kidney Yin deficiency. The Kidneys play a vital function within the ageing course of, controlling the stability of our yin/yang and the cooling of our our bodies. (Sure widespread signs corresponding to thinning hair, osteoporosis, sizzling flushes and anger, for instance, are related to extra warmth.) Additionally, extra stress impacts the Kidneys. A number of signs related to weakened Kidney Qi embrace mind fog, tinnitus, issue concentrating and urge incontinence. (The Kidneys are the yin accomplice to the Bladder, and so they govern the mind and bone marrow, the latter regarding lack of bone density – re. elevated osteoporosis danger – as we age. The ears are the Kidney’s sensory organ and concern is the related emotion, which may seem as anxiousness, one other widespread symptom.) In relation to this, additionally implicated right here is Liver Qi stagnation and the decline of Spleen perform. Just some of the extra menopause signs that may manifest because of this embrace vaginal dryness, insomnia, constipation and drier pores and skin, hair and nails.
Why yin yoga for menopause?
Once we contemplate the entire above, it turns into clearer why throughout our menopausal years it’s significantly essential to are inclined to our Kidney power. Yin yoga by its nature is a cooling apply we will interact in to assist stability a number of the aforementioned extra warmth. Yin yoga may assist us to maneuver away from a burdened (sympathetic nervous system) state to a relaxed (parasympathetic nervous system) state – that is very useful as stress negatively impacts the Kidneys, and it’s recognized that stress can worsen menopause signs. With all of this in thoughts, the poses within the following yin sequence primarily goal the Kidney meridian strains in addition to the Liver and Spleen.
Reclining Butterfly
Prompt props: A bolster, two cork bricks. (Non-obligatory: a watch pillow.)
Tips on how to: Create an incline by propping your bolster up on two bricks, as proven. (If you happen to’d want to ask extra of a backbend, prop up your bolster with one brick or omit the blocks utterly and use simply the bolster.) Sit on the decrease finish of your bolster and thoroughly lie again in order that your higher physique is supported. Deliver the soles of
your ft collectively and let your knees fall out to both aspect, forming your Butterfly form. If you happen to’re utilizing a watch pillow right here you’ll be able to place it over your eyes or alternatively, relaxation it alongside your brow and eyebrow line. Enable your self to be right here for 1 to five minutes.
Dragonfly
Prompt props: A bolster. (Non-obligatory: a flat block or folded blanket to sit down on.)
Tips on how to: Sitting in your mat, take your legs out as extensive as feels comfy in your hips. (If it feels extra comfy to raise your hips right here, sit on a flat block or a folded blanket.) Place a bolster in entrance of you for assist and ease your higher physique right into a ahead fold shifting out of your hips. Enable your backbone to spherical and your neck to calm down. Relying in your flexibility you could want to relaxation your higher physique in your bolster or use it to relaxation your forearms, as proven. Enable your self to be right here for between 1 and 5 minutes.
Sleeping Swan
Prompt props: A bolster, a cork brick and a small rectangular bolster.
Tips on how to: Place a bolster about midway up your mat. Sit in your bolster with the soles of each ft in your mat in entrance you. Rigorously decrease your left knee down in direction of the mat and lengthen your proper leg behind to into your Swan place. To maneuver into Sleeping Swan, decrease your higher physique and relaxation your brow on a brick. (If you happen to would like so as to add padding in your brow right here, place a watch pillow on prime of the brick.) Let your forearms relaxation comfortably in your mat in entrance of you alongside a small bolster. Enable your self to be right here for between 1 and 5 minutes earlier than repeating on the opposite aspect for a similar period.
Inversion with Bolster Assist
Prompt props: A bolster. (Non-obligatory: a belt if inserting legs up)
Tips on how to: Place a bolster simply over midway up your mat. Sit in your bolster with the soles of each ft flat in your mat with extra mat house behind you. (If you happen to’re utilizing a belt right here to assist your legs, create a belt loop that’s your hip distance in width and slide your ft by way of the loop. Relaxation the belt loop both at mid-calf or mid-thigh degree.) Place palms in your mat behind you in order that your arms can assist you as you elevate your hips, slide ahead barely and relaxation your sacrum (again of your pelvis) on the bolster. Rigorously decrease your shoulders and higher again all the way down to your mat so that you just’re in a supported bridge place. You may want to keep right here or you’ll be able to elevate your legs into the air. Arms can relaxation by your aspect or place palms in your decrease stomach. Alternatively, you’ll be able to attain arms again onto your mat behind you or place your arms in a cactus form on the ground. Relying on whether or not your legs are elevated or not, permit your self to be right here for 1 to five minutes.
Savasana
Prompt props: A bolster, two blankets, a small rectangular bolster, a watch pillow, a restorative yoga mat
Shut with a remaining rest. Using props (as proven) is non-obligatory, however they do assist to create the situations in your physique to calm down extra deeply. Getting sufficient, high quality relaxation turns into much more essential in our menopausal years to assist our transition to second spring (post-menopause) and resting helps to assist Kidney Qi. With out adequate relaxation we may also be extra vulnerable to the widespread menopause signs of lethargy and fatigue. You probably have the time, permit your self to relaxation right here for as much as 20 minutes.
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