Yoga Poses

The liver, the pancreas, and the spleen act as the filters of the body. They have collected all of the toxins from all of the past years. For this reason, many of the Yoga poses for menopause and perimenopause include exercises that cleanse these organs.

Laughing is a pleasant and highly recommended therapy. Having some humor in your life allows you to see the light in the darkness.

Walking

It’s recommended that you walk 3 to 5 miles a day. Walking massages the internal organs.

Half-Wheel Pose

This pose adjusts the reproductive organs and is good for your back. It should be done by holding the position for 3 minutes with long deep breathing.

EXERCISES FOR THE LIVER:

Liver-cleansing breath

Sit in a cross-legged position with the hands on the knees in Gyan mudra (index finger and thumb pad to pad). Stick the tongue out past the lower lip, leave it there and close the mouth. Now smile with the mouth closed, and inhale and exhale through the sides of the mouth. 1-3 minutes.

Alternate nostril breathing

Standing liver massage

Stand up with the feet apart and place the hands on the hips. Start making circles with the torso while stretching outward. 11 minutes for optimal liver function.

Liver cleansing twist

Sit in a cross-legged position.  Place the right hand behind you with the palm facing the body. Stretch the left arm up in a 60 degree angle keeping the elbow straight. Inhale through the nose and twist left, exhale through the nose and twist right. 1-3 minutes. It stimulates the liver cleanse.

Liver leg lift

Lie down on the back with the arms by the side and the palms facing down. Inhale through the nose and bring both legs up with the knees straight. Hold for 15 seconds. Exhale through the nose, hold, and bring the knees towards the chest, placing the arms around them. Hold for 15 seconds. Repeat this sequence 8 times.

It stimulates the circulation to the liver, spleen, and adrenals.

Note: You can start by holding the breath for 5-10 seconds and build up to 15 seconds.

Tiger Pose

How to do it;

Sit on the right heel and stretch the left leg back. Stretch the back up and back while arching the back. Maintain the stretch so the lower isn’t compressed.
Bend the arms at the elbows and place the hands facing up toward the sky at the shoulder level. Repeat and change legs.

Breath: Breathe long and deep.

Time: 5 minutes per side

Benefits: Stretches and brings the circulation to the reproductive organs. This releases cramps, eases the lower back, cleanses the liver, and balances the hormones. This is a great asana to prepare the body for menopause.

Arm rotation; for the brain

Stand up and place the feet apart. The arms go at the sides, parallel to the floor. One arm is going to do circles clockwise and the other arm counterclockwise (your choice). The rhythm is one second per circle. Keep the arms at least 30 degrees away from the body, while the arms are rotating, bend forward halfway, then come back up and bend backwards halfway. This whole sequence (bending forward, straight up, and bending backwards) should take 15 seconds. Do it for 2 minutes.

This is a great exercise for concentration and coordination. It also increases stamina and clears thinking.

Triangle Pose

Meditation brain fatigue

1st part – Sit in a cross-legged position.  Place the arms in front of the body, bent at the elbow and place the forearms parallel to the floor. The elbows can touch your rib cage. Place the right palm facing down, and the left palm facing up. Inhale and exhale in 8 equal parts while moving the forearms, one up and the other down, around 6 to 8 inches apart. Mentally chant the mantra SA TA NA MA twice. 9 minutes.

2nd part – Hold both arms parallel to the floor. With the eyes closed, look at the chin. Stay still, and bring the mind to silence. Hold this position for 6 minutes.

3rd part – Inhale, hold the breath, and make fists with the hands. Bring them forcefully to the chest and hold for 15 seconds. Then, exhale. Inhale again and do the same, bringing the fists to the navel and holding for 15 seconds, exhale. Inhale again and do the same, bringing the fists to the rib cage. Exhale and relax.

Benefits:

It calms the mind and balances both hemispheres of the brain. It has a positive effect on the liver, pancreas, and spleen.

Meditation to release stress

Sit in a cross-legged position. Place the hands together in front of the heart center with only the pads of the fingers touching to form a triangle. The fingers are pointing up and there is space between the hands. Look at the tip of the nose and breathe 4 times per minute. Inhale for 5 seconds, hold for 5 seconds, and exhale for 5 seconds. 11 minutes total.

Benefits:

It can be practiced 3 times a day. This is a great meditation to practice during menopause as it brings calmness to the mind and reduces anxiety. It brings you closer to your divinity.