{"id":6225,"date":"2023-06-26T09:31:08","date_gmt":"2023-06-26T08:31:08","guid":{"rendered":"https:\/\/www.balance-menopause.com\/?post_type=menopauselibrary&#038;p=6225"},"modified":"2023-06-26T10:21:21","modified_gmt":"2023-06-26T09:21:21","slug":"accessible-yoga-for-menopause","status":"publish","type":"menopauselibrary","link":"https:\/\/www.balance-menopause.com\/menopause-library\/accessible-yoga-for-menopause\/","title":{"rendered":"Accessible yoga for menopause"},"content":{"rendered":"\n<ul class=\"wp-block-list\">\n<li>Almost eight million women in the UK are living with a disability<\/li>\n\n\n\n<li>Here nurse and yoga teacher Laura Bibby shares her favourite yoga poses that helped her through the perimenopause<\/li>\n\n\n\n<li>Poses include the mountain pose and seated eagle pose, plus tips on getting started<\/li>\n<\/ul>\n\n\n\n<p>NHS nurse and yoga teacher Laura\u2019s Bibby\u2019s perimenopause coincided with a life-changing spinal cord injury.<\/p>\n\n\n\n<p>An ambulatory wheelchair user, here Laura shares her favourite yoga poses that she adapted to help her through the perimenopause.<\/p>\n\n\n\n<p>Almost eight million women in the UK <a href=\"https:\/\/www.gov.uk\/government\/statistics\/family-resources-survey-financial-year-2020-to-2021\/family-resources-survey-background-information-and-methodology#introduction\" target=\"_blank\" rel=\"noreferrer noopener\">report living with a disability<\/a>.<\/p>\n\n\n\n<p>Let that number sink in for a moment \u2013 it equates to almost one in four UK women.<\/p>\n\n\n\n<p>While this includes all types of disability, it underscores just how many women will be living with additional challenges as they go through the perimenopause and menopause.<\/p>\n\n\n\n<p>For me, pulling on my running shoes or unrolling my yoga mat had always been my favourite way to unwind and manage stress.<\/p>\n\n\n\n<p>Reaching the perimenopause in the last couple of years has been the time I most needed the strength, fitness and calming influence of exercise.<\/p>\n\n\n\n<p>But unfortunately, the changes to my hormones arrived not long after a devastating spinal cord injury in 2019 caused significant changes to my whole body.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.balance-menopause.com\/menopause-library\/my-story-menopause-while-living-with-disabilities\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>RELATED: My story: menopause while living with disabilities<\/strong><\/a><\/p>\n\n\n\n<p>I was left partially paralysed from the waist down \u2013 and went from running 50k a week and working as a yoga teacher as well as a senior nurse, to using a wheelchair.<\/p>\n\n\n\n<p>As I recovered from emergency back surgery, I underwent intense therapy and regained full use of my right leg.<\/p>\n\n\n\n<p>However, my left leg still has reduced sensation, and I am an ambulatory wheelchair user \u2013 which means I can cover short distances with mobility aids such as crutches, but still rely heavily on my wheelchair.<\/p>\n\n\n\n<p>During what was, of course, a deeply distressing time, I started to experience night sweats, insomnia, low mood and a crushing fatigue.<\/p>\n\n\n\n<p>When I discussed this with doctors, it was often dismissed as symptoms related to the trauma I had just been through.<\/p>\n\n\n\n<p>But when talking to other friends in their 40s, a lot of them were going through similar experiences and I realised it sounded like I was going through the perimenopause.<\/p>\n\n\n\n<p>Managing the impact of my life-changing injury and my declining hormone levels swiftly brought me to the realisation that exercise was essential to my wellbeing\u2013 and I needed to adapt it to my needs.<\/p>\n\n\n\n<p>As a yoga teacher, modifying my favourite poses to work for my body made perfect sense. I have shared my journey on Instagram <a href=\"https:\/\/www.instagram.com\/blue__brick_disability\/\" target=\"_blank\" rel=\"noreferrer noopener\">@ Blue_Brick_Disability<\/a> and it has struck a chord with other women who also have some form of physical disability<\/p>\n\n\n\n<p>My Instagram followers have given me a network of brilliant women managing chronic health conditions who provide daily inspiration and support.<\/p>\n\n\n\n<p>What we have found is that it can be really hard to get HRT prescribed when you have underlying health conditions. As soon as I say I have had a spinal injury, clinicians don\u2019t want to prescribe any for me.<\/p>\n\n\n\n<p>I\u2019m an experienced advanced nurse practitioner who can prescribe as part of my job, so I was able to discuss and explain why I should have HRT prescribed and fully understood potential risk, but I still had to fight for it.<\/p>\n\n\n\n<p>It is wrong and frustrating that it is hard to get the care for the menopause that we need, we are so much more than our disability and condition.<\/p>\n\n\n\n<p>But I am finding that using HRT, exercise and a positive lifestyle approach is the best way for me to manage my menopausal symptoms, which are now improving.<\/p>\n\n\n\n<p>Exercise helps us during perimenopause and beyond by boosting mood, managing weight, strengthening our bones, and reducing the rates of some forms of cancer [1].<\/p>\n\n\n\n<p>Here I want to share some of my favourite yoga moves, that can be adapted according to your level of mobility. I strongly believe in yoga, and its benefits being accessible for everyone.<\/p>\n\n\n\n<p>Always consult your doctor before starting exercises which are new to you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Accessible yoga: tips on getting started<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>anything is better than nothing when it comes to exercise. Just a few minutes a day can start to boost mood<\/li>\n\n\n\n<li>start gently if you have not exercised much recently. Little and often is better than going straight into an intense workout<\/li>\n\n\n\n<li>no special kit is required, these can often be done in bed or a chair<\/li>\n\n\n\n<li>consult your doctor first before practising any form of yoga <\/li>\n\n\n\n<li>always have a bottle of water to hand and wear comfortable clothing<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Tadasana: mountain pose<\/h2>\n\n\n\n<p>Moving this strong pose, which focuses on stillness, to a seated position is the perfect starting point for your routine.<\/p>\n\n\n\n<p>The awareness of the body is this beauty of these pose, and I find it brings clarity to the mind, gently engages and strengthens the core, helps balance emotions and reduce stress.<\/p>\n\n\n\n<p>You should feel your spine extending and your head lifting. Imagine yourself growing taller in your chair. This will engage your core; a vital cluster of muscles needed to stabilise you.<\/p>\n\n\n\n<p><strong>How to<\/strong>:<\/p>\n\n\n\n<p>1. While seated, have your legs in front of you with your knees above your ankles.<\/p>\n\n\n\n<p>2. Sit up as straight as possible and relax your arms by your side.<\/p>\n\n\n\n<p>3. Take a deep breath and, as you exhale, roll your shoulders back, pull your belly button in towards your spine and lengthen your neck.<\/p>\n\n\n\n<p>4. Take another deep breath and as you exhale raise your arms in front of you.<\/p>\n\n\n\n<p>5. Hold this pose for three to five breaths, then relax, take a deep breath and repeat.<\/p>\n\n\n\n<p>6. Repeat three to five times.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alternate nostril breathing<\/h2>\n\n\n\n<p>Alternative nostril breathing is a deeply spiritual and sacred practice that I find particularly beneficial at night when I\u2019m lying awake struggling with insomnia.<\/p>\n\n\n\n<p>It can be down lying down on the bed, sofa or even at work sitting at the desk and is perfect for calming your nervous system. I find it helps with anxiety and is the perfect pose for meditation.<\/p>\n\n\n\n<p><strong>How to:<\/strong><\/p>\n\n\n\n<p>1. Sit or lie comfortably.<\/p>\n\n\n\n<p>2. Exhale completely and then use any finger on your dominant hand to close your right nostril.<\/p>\n\n\n\n<p>3. Inhale through your left nostril. Then close the left nostril with your fingers.<\/p>\n\n\n\n<p>4. Open the right nostril and exhale through this side.<\/p>\n\n\n\n<p>5. Inhale through the right nostril and then close this nostril.<\/p>\n\n\n\n<p>6. Open the left nostril and exhale through the left side.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Parivrtta Sukhasana&nbsp;(3 poses)<\/h2>\n\n\n\n<p>I always start the day with a set of these spinal twists to get my body moving. This position is normally done while seated cross-legged, but here I have created a modified version that can be done lying down.<\/p>\n\n\n\n<p>This pose is great for digestion and for restoring and retaining the spine\u2019s natural range of motion.<\/p>\n\n\n\n<p><strong>Easy lying spinal twist<\/strong><\/p>\n\n\n\n<p>Lie flat on a mat\/bed<\/p>\n\n\n\n<p>1. Pull the left knee into the chest, keeping the head, neck, and shoulders on the mat.<\/p>\n\n\n\n<p>2. Extend your left arm out to your side, shoulder height, palm face up.<\/p>\n\n\n\n<p>3. Use the right hand on the left knee to gently guide the knee to your right side as you gaze toward your left palm.<\/p>\n\n\n\n<p>4. Try to keep your left shoulder on the mat; if it pops off, place a block\/pillow underneath your left knee on your right side.<\/p>\n\n\n\n<p>5. Gently guide the left knee back to centre, switch sides, and repeat on second side.<\/p>\n\n\n\n<p>6. Feel free to keep both legs bent if you find keeping one leg straight too intense and allow your knee to rest on a block or blanket.<\/p>\n\n\n\n<p><strong>Arms crossed seated spinal twist<\/strong><\/p>\n\n\n\n<p>1. While seated, have your legs in front of you with your knees above your ankles.<\/p>\n\n\n\n<p>2. Sit up as straight as possible and relax your arms by your side.<\/p>\n\n\n\n<p>3. Take a deep breath and, as you exhale, roll your shoulders back, pull your belly button towards your spine and lengthen your neck.<\/p>\n\n\n\n<p>4. Take another deep breath and as you exhale raise your arms in front of you and twist to the left side.<\/p>\n\n\n\n<p>5. Hold this pose for three to five breaths, then relax, take a deep breath and repeat moving towards the right-side.<\/p>\n\n\n\n<p><strong>Arms and legs crossed seated spinal twist<\/strong><\/p>\n\n\n\n<p>1. While seated, have your legs crossed in front of you supported by your chair or a cushion.<\/p>\n\n\n\n<p>2. Sit up as straight as possible and relax your arms by your side.<\/p>\n\n\n\n<p>3. Take a deep breath and, as you exhale, roll your shoulders back, pull your belly button towards your spine and lengthen your neck.<\/p>\n\n\n\n<p>4. Take another deep breath and as you exhale raise your arms in front of you and twist to the left side.<\/p>\n\n\n\n<p>5. Hold this pose for three to five breaths, then relax, take a deep breath and repeat moving towards the right-side.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Garudasana: seated eagle pose<\/h2>\n\n\n\n<p>In the seated eagle pose, the forearms are twisted together, to gives a good stretch to the arms and the shoulder muscles, straighten the spine and remove stress from the shoulders.<\/p>\n\n\n\n<p>This can be part of a routine or performed during the day if you have a few minutes to spare, and can be a good break on a hectic work day.<\/p>\n\n\n\n<p><strong>How to:<\/strong><\/p>\n\n\n\n<p>1. Sit cross legged on the floor or sit on a chair.<\/p>\n\n\n\n<p>2. Bring the two hands together with the elbows close to each other.<\/p>\n\n\n\n<p>3. Take the right arm around the left arm and make the right palm touch the left palm. At this point the two arms are inter-twined together like two snakes.<\/p>\n\n\n\n<p>4. Keep the spine straight and relax the shoulders.<\/p>\n\n\n\n<p>5. Gaze straight ahead. Breathe normally in this final position.<\/p>\n\n\n\n<p>6. Maintain the position for as long as you are comfortable.<\/p>\n\n\n\n<p>7. To release the position, un-twine the arms and bring the arms back to the thighs.<\/p>\n\n\n\n<p>8. Repeat with the left arm twisting around the right arm.<\/p>\n\n\n\n<p>For more information about Laura&#8217;s classes follow @warriorflowofficial, community based online support for accessible and adaptive yoga for everyone.<\/p>\n\n\n\n<p><strong>References<\/strong><\/p>\n\n\n\n<p>1. Grindler, N.M., Santoro, N.F. (2015), \u2018Menopause and exercise\u2019, <em>Menopause<\/em>, 22(12), pp. 1351-58, <a href=\"DOI:10.1097\/GME.0000000000000536\">DOI:10.1097\/GME.0000000000000536<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>NHS nurse and yoga teacher Laura\u2019s Bibby\u2019s perimenopause coincided with a life-changing [&hellip;]<\/p>\n","protected":false},"featured_media":1095,"template":"","subject":[38],"content-type":[6],"library-format":[19],"library-author":[],"class_list":["post-6225","menopauselibrary","type-menopauselibrary","status-publish","has-post-thumbnail","hentry","subject-exercise","content-type-article","library-format-read"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/menopauselibrary\/6225","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/menopauselibrary"}],"about":[{"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/types\/menopauselibrary"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/media\/1095"}],"wp:attachment":[{"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/media?parent=6225"}],"wp:term":[{"taxonomy":"subject","embeddable":true,"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/subject?post=6225"},{"taxonomy":"content-type","embeddable":true,"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/content-type?post=6225"},{"taxonomy":"library-format","embeddable":true,"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/library-format?post=6225"},{"taxonomy":"library-author","embeddable":true,"href":"https:\/\/www.balance-menopause.com\/wp-json\/wp\/v2\/library-author?post=6225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}