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by Margot Porter | Feb 18, 2021 | 0 comments

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Mar 20

Is it just me? Or do we collect more props for our yoga practice as we go through menopause?

I have the ‘classic’ yoga props - bolster, blocks, straps, chairs and so on. And now there are booty bands, resistance bands, dumbbells and more as I explore ways to build strength and keep myself engaged.

How about you?

Yoga specifically asana practise alone in terms of a physical fitness is not enough depending on your goals.

To have an all-round body development various exercises are required to keep you at optimal health

Weight resistance training is important for your long-term muscle health.

· increases lean muscle mass

· supports healthy brain function

· boosts your metabolism

· promotes fat loss

· induces a mind body connection

· increases testosterone

· strengthens joints

Another factor to consider when your practice gets monotonous, because practising asanas everyday can get boring for some individuals, is to add another form of exercise to make your routine enjoyable.

It will also deepen your asana practise when you come back to it after a break.

Another option, when you return to your existing practice, would be incorporating other forms of exercise into your already existing asana practise, for example, adding resistance bands, and ankle and wrist weights.

Be aware if you’re in post-menopause and there are low levels of oestrogen, for the best results your weights need to be heavier as oestrogen helps our muscles fibres contract and expand and when oestrogen is low it is the weight that forces the muscle fibres to contract.

#muscles #yogaformenopause #menopauseyoga #menopause #yogaformenopausewellbeing #yogaprops #weights #dumdbells

Is it just me? Or do we collect more props for our yoga practice as we go through menopause?

I have the ‘classic’ yoga props - bolster, blocks, straps, chairs and so on. And now there are booty bands, resistance bands, dumbbells and more as I explore ways to build strength and keep myself engaged.

How about you?

Yoga specifically asana practise alone in terms of a physical fitness is not enough depending on your goals.

To have an all-round body development various exercises are required to keep you at optimal health

Weight resistance training is important for your long-term muscle health.

· increases lean muscle mass

· supports healthy brain function

· boosts your metabolism

· promotes fat loss

· induces a mind body connection

· increases testosterone

· strengthens joints

Another factor to consider when your practice gets monotonous, because practising asanas everyday can get boring for some individuals, is to add another form of exercise to make your routine enjoyable.

It will also deepen your asana practise when you come back to it after a break.

Another option, when you return to your existing practice, would be incorporating other forms of exercise into your already existing asana practise, for example, adding resistance bands, and ankle and wrist weights.

Be aware if you’re in post-menopause and there are low levels of oestrogen, for the best results your weights need to be heavier as oestrogen helps our muscles fibres contract and expand and when oestrogen is low it is the weight that forces the muscle fibres to contract.

#muscles #yogaformenopause #menopauseyoga #menopause #yogaformenopausewellbeing #yogaprops #weights #dumdbells ...

10 5

Mar 14

Rajonivritti or menopause is all about embracing the transition with grace and tapping into the 'rasa' or juice of life.

As oestrogen and progesterone levels decline, Ayurveda recognises menopause as a natural Vata-increasing stage that requires nourishment, grounding, and cooling practices.

Women can find balance and support through:

• Shatavari, known as the "Queen of Herbs," to support hormonal harmony and soothe dryness.

• Brahmi for calming the mind, improving focus, and reducing brain fog.

• Chandanandi oil to cool and calm the body and mind.

• Sandalwood oil and sandalwood paste to cool the body.

• Ayurvedic self-care rituals: Abhyanga and herbal baths to nurture the body and ease joint stiffness. Shidodhara is also recommended to improve sleep and ease stress.

• Cooling foods like aloe vera, fennel, zucchini and coconut water to manage hot flushes and inflammation.

Beyond Menopause when our focus shifts to longevity and vitality

In later years, Ayurveda helps maintain bone health, cognitive function, and emotional well-being with:

• Ashwagandha & bala Oil to sustain energy and muscle strength; to relieve and lubricate achy joints and muscles.

• Brahmi to support memory and mental clarity.

• Triphala & ayurvedic detoxes to keep digestion strong and eliminate toxins.

• Mindful practices like yoga, pranayama, and meditation for inner peace and longevity.

Thank you @animamundiherbs for your beautiful illustration and fabulous herbal elixirs.

#ayurveda #menopausesupport #yoga #menopauseherbs #sisterscience #yogaformenopause #menopausewellbeing #midlife #sageesence #rhythmsoflife #divine #yogaandayurveda

Rajonivritti or menopause is all about embracing the transition with grace and tapping into the `rasa` or juice of life.

As oestrogen and progesterone levels decline, Ayurveda recognises menopause as a natural Vata-increasing stage that requires nourishment, grounding, and cooling practices.

Women can find balance and support through:

• Shatavari, known as the "Queen of Herbs," to support hormonal harmony and soothe dryness.

• Brahmi for calming the mind, improving focus, and reducing brain fog.

• Chandanandi oil to cool and calm the body and mind.

• Sandalwood oil and sandalwood paste to cool the body.

• Ayurvedic self-care rituals: Abhyanga and herbal baths to nurture the body and ease joint stiffness. Shidodhara is also recommended to improve sleep and ease stress.

• Cooling foods like aloe vera, fennel, zucchini and coconut water to manage hot flushes and inflammation.

Beyond Menopause when our focus shifts to longevity and vitality

In later years, Ayurveda helps maintain bone health, cognitive function, and emotional well-being with:

• Ashwagandha & bala Oil to sustain energy and muscle strength; to relieve and lubricate achy joints and muscles.

• Brahmi to support memory and mental clarity.

• Triphala & ayurvedic detoxes to keep digestion strong and eliminate toxins.

• Mindful practices like yoga, pranayama, and meditation for inner peace and longevity.

Thank you @animamundiherbs for your beautiful illustration and fabulous herbal elixirs.

#ayurveda #menopausesupport #yoga #menopauseherbs #sisterscience #yogaformenopause #menopausewellbeing #midlife #sageesence #rhythmsoflife #divine #yogaandayurveda ...

16 1

Mar 12

Progesterone is a powerful neurosteroid that impacts multiple neurotransmitter systems in the brain, influencing mood, anxiety, cognitive function, and neuronal excitability.

Yoga is known for its stress-reducing properties, and chronic stress can negatively affect hormone production, including progesterone. By promoting relaxation and reducing cortisol (the stress hormone), yoga can indirectly support progesterone levels.

Studies have shown that yoga practices can increase parasympathetic activity (which promotes relaxation) and female sex hormone levels, including estrogen and progesterone, in peri-menopausal women. Yoga can't increase hormone levels directly.

💡 Here’s what Dr Mary Claire Haver thinks we need to know:

🧠 "GABA – The Calm Keeper
Progesterone and its metabolite allopregnanolone enhance GABA-A receptor activity, increasing relaxation and reducing anxiety. This is why progesterone therapy may benefit mood disorders in menopause. (Finocchi & Ferrari, 2011; Guennoun et al., 2015)

⚡ Glutamate – The Brain’s Gas Pedal
While estradiol increases glutamate (excitatory neurotransmitter) activity, progesterone helps counterbalance this excitability, which may protect against mood swings, anxiety, and neuroinflammation. (Kapur & Joshi, 2021)

🔥 Noradrenaline – Stress & Mood Regulation
Progesterone reduces noradrenaline levels in the brain, which may explain why hormonal fluctuations impact mood stability. (Chaudhuri et al., 1992). Yoga can also have this effect (D'Allessio, et al., 2020).

🔗 Acetylcholine – Memory & Cognition
Progesterone modulates acetylcholine signaling, which is critical for memory and learning. This may be why some women report brain fog in peri-menopause when progesterone levels drop. (Baulieu & Schumacher, 2000).

🔬 What This Means for Menopause
Many women experience increased anxiety, depression, and cognitive changes—yet traditional medicine often overlooks progesterone’s critical role in brain function."

More education, research, and clinical awareness of how progesterone and yoga influences the nervous system.

#yogaformenopause #menopauseyoga #yoga #menopausetraining #yogaformenopausewellbeing

Progesterone is a powerful neurosteroid that impacts multiple neurotransmitter systems in the brain, influencing mood, anxiety, cognitive function, and neuronal excitability.

Yoga is known for its stress-reducing properties, and chronic stress can negatively affect hormone production, including progesterone. By promoting relaxation and reducing cortisol (the stress hormone), yoga can indirectly support progesterone levels.

Studies have shown that yoga practices can increase parasympathetic activity (which promotes relaxation) and female sex hormone levels, including estrogen and progesterone, in peri-menopausal women. Yoga can`t increase hormone levels directly.

💡 Here’s what Dr Mary Claire Haver thinks we need to know:

🧠 "GABA – The Calm Keeper
Progesterone and its metabolite allopregnanolone enhance GABA-A receptor activity, increasing relaxation and reducing anxiety. This is why progesterone therapy may benefit mood disorders in menopause. (Finocchi & Ferrari, 2011; Guennoun et al., 2015)

⚡ Glutamate – The Brain’s Gas Pedal
While estradiol increases glutamate (excitatory neurotransmitter) activity, progesterone helps counterbalance this excitability, which may protect against mood swings, anxiety, and neuroinflammation. (Kapur & Joshi, 2021)

🔥 Noradrenaline – Stress & Mood Regulation
Progesterone reduces noradrenaline levels in the brain, which may explain why hormonal fluctuations impact mood stability. (Chaudhuri et al., 1992). Yoga can also have this effect (D`Allessio, et al., 2020).

🔗 Acetylcholine – Memory & Cognition
Progesterone modulates acetylcholine signaling, which is critical for memory and learning. This may be why some women report brain fog in peri-menopause when progesterone levels drop. (Baulieu & Schumacher, 2000).

🔬 What This Means for Menopause
Many women experience increased anxiety, depression, and cognitive changes—yet traditional medicine often overlooks progesterone’s critical role in brain function."

More education, research, and clinical awareness of how progesterone and yoga influences the nervous system.

#yogaformenopause #menopauseyoga #yoga #menopausetraining #yogaformenopausewellbeing ...

7 0

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02. 40-HOUR YOGA FOR MENOPAUSE TEACHER TRAINING

03. MENOPAUSE MASTERCLASSES

First Peoples Acknowledgement

I acknowledge the traditional owners and custodians of the land on which we meet and practice, the Gurnaikurnai people. I pay my respects to their Elders past and present.

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