Better Body’s Guide For Better Mental Health

Your mental state is is as important as your physical state, especially during menopause!

The drop in estrogen affects us in more ways than one.

Estrogen tends to have an uplifting effect on our mood, and when the levels start to drop, it can have a major impact on your mental & emotional state.

Suddenly, your ‘usual self’ disappears and it feels like you’ve reverted into an angsty, emotional teenager. This can negatively affect your relationships — especially with the ones you love the most, like your family and friends.

To help you manage those mental changes, we’ve decided to share with you gals our 3-week Challenge for Better Mental Health!

This week, we will be sharing 5 Yoga Poses To Help Alleviate Anxiety & Stress.

Anxiety & increased levels of stress during menopause is something all women have to deal with. One way to alleviate them both is with some yoga!

Experts believe yoga helps with anxiety by reducing levels of stress hormones in the body — which are elevated during menopause. But it isn’t enough just to do the moves, you have to practice meditation as well.

Here’s how you can get into a meditative state, to get the most out of the yoga poses:

• Take a seat — Find a place to sit that feels calm and quiet to you.
• Set a time limit — If you’re just beginning, it can help to choose a short time, such as five or 10 minutes.
• Notice your body — Make sure you are stable and in a position you can stay in for a while.
• Feel your breath — Follow the sensation of your breath as it goes in and as it goes out.
• Notice when your mind has wandered — Inevitably, your attention will leave the breath and wander to other places. Take your time to bring focus back to your breath.
• Be kind to your wandering mind — Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.
• Step 3, 4 and 5 are important to remember as they help with these poses.

Ready? Let’s get started:

Pose #1: Child's Pose (Balasana)

Child's pose helps to release tension in the back, neck, and shoulders, which are areas where most people hold a lot of their stress.

• Begin this pose by starting on your hands and knees with your big toes touching. Your hands should be directly under your arms, and your legs should be hips-distance apart.
• Exhale as you bow forward allowing your torso to rest on or between your thighs with your forehead on the mat. Keeping your arms long and extended, press into your hands keeping your bottom on your heels.
• Hold this pose for as long as you need to. When finished, slowly use your hands to walk your torso upright and sit back on your heels.

Pose #2: Tree Pose (Vrikasana)

By implementing basic standing balances, you promote concentration, focus, and awareness.

• Standing tall with your feet hips-width apart, shift your weight to your right leg. Bend your left knee, and place the sole of your left foot into your inner right thigh or just below the knee, with your toes pointing toward the floor.
• Center your pelvis so that it is directly over your right foot. Press the sole of the left foot into your inner right thigh while resisting with your outer right thigh.
• Place your hands into prayer with your thumbs at your heart center. Your gaze can be facing the ceiling or facing forward. Hold for 2 to 3 breaths, then repeat on the other side.

Pose #3: Warrior III (Virabhadrasana III)

Warrior III will also help to calm the mind by shifting your attention away from intrinsic thoughts and redirect your thinking back to yourself.

• With your feet hips-distance apart, turn to the left and widen your stance about 4 feet apart. Turn your right foot about 90 degrees so your toes point toward the front of the mat.
• Shift your left foot about 45 degrees so that it's at an angle toward to upper left side of the mat. Align your pelvis and torso with your right foot and bend your right knee, keeping both feet planted on the mat.
• Raise your arms overhead and press your weight onto your right foot, lifting your left leg as you lower your torso forward, making your body parallel to the ground.
• Reach out through the heel of your left foot, keeping both legs actively engaged. Your arms will now be reaching forward.
• Straighten your right leg and shift your gaze toward the ground a few feet in front of you and hold for 2 to 3 breaths. Slowly lower your leg back to the floor and repeat on the other side.

Pose #4: Headstand (Sirsasana)

When we increase and stimulate blood flow to our head, one main benefit is the detoxification of our adrenals, which is known to contribute to a decrease in depression as well.

• Start on your hands and knees, with your forearms shoulder-width apart. Keeping your elbows there, interlace your fingers so that your pinkies touch the ground. Place the crown of your head onto the ground and cradle it in your hands.
• Tuck your toes and lift your hips high, walking your feet in close to your elbows. Engage your abdominal muscles, press your forearms onto the mat lifting out of your shoulders, and slowly lift one leg off the ground. You can practice lifting one leg and then the other until you feel steady.
• To enter full headstand, lift your feet straight up over your shoulders and hips until your legs are completely straight overhead.
• You can practice near a wall to support you if you're new to headstand. Keep your gaze fixed and hold for 5 to 6 breaths (or longer if you desire).
• When you're ready, lower your feet down one at a time and bring your knees to the mat. Rest in child's pose for 3 breaths.

Note: Remember not to beat yourself up if you can't do this one — yoga is about learning to be present and to practice moving through resistance with the breath, not getting to the end or searching for perfection.

Pose #5: Legs Up The Wall Pose (Viparita Karani)

This pose is best performed in a place of comfort, silence, and serenity to really enjoy the full benefits. You can place a pillow or blanket under your lumbar spine to relieve any lower back pressure as well.

• Roll up your yoga mat about halfway and rest it directly at the wall. Sit with your left or right side resting as close to the wall as possible, just outside your mat.
• In one steady movement, swing your legs up onto the wall and rest your shoulders and head onto your mat. Slowly ease yourself forward until your buttocks and hamstring area touch the wall.
• Allow yourself to close your eyes and relax. Stay in this pose for 10 minutes or longer if needed. When you're ready to come out, swing your legs to the left or right of your body.

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