Supporting the nervous system
Menopause is not a disease to be cured; it is a profound physiological transition. The decline in estrogen and progesterone affects not just the reproductive system, but the nervous system, bone density, cardiovascular health, and the body's internal temperature regulation.
Many women experience this transition as a period of intense anxiety, insomnia, and physical discomfort. The body feels unpredictable. In the Iyengar tradition, as detailed extensively by Dr. Geeta S. Iyengar, the yoga practice must adapt to meet these specific needs. A rigorous, heat-building practice is often counterproductive during menopause, as it exacerbates hot flashes and agitates an already overtaxed nervous system.
How the practice changes
Instead, the practice shifts toward cooling, grounding, and stabilizing. We use more props to support the body, allowing the practitioner to hold poses longer without muscular fatigue. This extended holding time is crucial for down-regulating the sympathetic nervous system and allowing the endocrine system to rest.
"The practice changes. We focus on balance and stability in areas like the knees and hips, and elongation and traction of the spine." — Tiffany Bergin
We incorporate more restorative asana — such as supported Supta Baddha Konasana and Viparita Karani — which are specifically prescribed in the Iyengar lineage to soothe the nerves and cool the body. We also introduce specific pranayama (breathing) practices, like Viloma, which further quiet the mind and prepare the body for restful sleep. At the same time, we do not abandon strength; standing poses, done with the support of a wall or a chair, are essential for maintaining bone density and joint stability during the menopausal years.