Perimenopause is a transitional phase leading up to menopause, typically occurring in women between their mid-40s and mid-50s. This period is characterised by significant hormonal changes, leading to a range of physical and emotional symptoms such as hot flashes, mood swings, sleep disturbances, and fatigue. One practical and holistic approach to managing these symptoms is through Restorative Yoga. This gentle form of Yoga emphasises relaxation and mindfulness, offering numerous benefits for perimenopausal health. Currently, there is only soft evidence to recommend the effectiveness of Yoga in symptom management. Still, science in perimenopausal health is developing, and the lack of solid evidence could be related to a lack of research in that area. In medicine, the Hippocrates rule" Primum Non Nocere” always means” First do no harm”. Restorative Yoga is aligned with that rule. It can not hurt you. Time and emerging scientific papers will show if there is strong clinical evidence of reasonable symptom control. Perimenopause women today have no time to wait for science to strongly encourage such a pleasant and harmless practice before they incorporate it into their exercise regimen.

I strongly encourage perimenopausal women, especially the type A personality, high achievers, perfectionists and busy women, to give it a go with an open and relaxed mind.

I encourage you to be your evaluator and adviser after trying it.

Slowing down is very important as you transition through the perimenopausal crossroads of your life journey.

Understanding Restorative Yoga

Restorative Yoga is a practice that focuses on slowing down and opening the body through passive stretching. Unlike more dynamic forms of Yoga, It involves holding poses for more extended periods, often with the support of props such as bolsters, blankets, and blocks. The aim is to create a sense of deep relaxation and allow the body to release tension naturally.

Benefits of Restorative Yoga for Perimenopausal Health

1.   Stress Reduction

Stress and anxiety are commonly intensified during perimenopause due to fluctuating hormone levels. Restorative Yoga activates the parasympathetic nervous system, which is responsible for the body's rest and digest response. This activation helps lower cortisol levels, the hormone associated with stress, promoting a sense of calm and well-being. Most women during perimenopause years are spending way too much in a sympathetic state of action, fight and flight. Restorative Yoga practice can balance it up.

2.   Improved Sleep Quality

Many women experience sleep disturbances during perimenopause, such as insomnia, heat or cold intolerance or night sweats. Restorative Yoga encourages relaxation and helps calm the mind, making falling and staying asleep easier. Poses that promote deep breathing and gentle stretching can be particularly effective in preparing the body for restful sleep.

3.   Hormonal Balance

The gentle, supportive poses in Restorative Yoga can help regulate the endocrine system, which is crucial for maintaining hormonal balance. Practices focusing on stretching internal organs, such as the adrenal glands, thyroid, and other endocrine glands, can help alleviate some hormonal fluctuations experienced during perimenopause. There is no scientific evidence that this happens during the long poses, but that is what the old tradition teaches.

4.   Pain and Discomfort Relief

Perimenopause can bring about physical discomforts such as joint pain, headaches, and muscle tension. Restorative Yoga stretches and prolonged poses can help alleviate these symptoms by promoting increased circulation and flexibility and reducing muscle and fascia tension.

5.   Emotional Well-Being

Mood swings and emotional instability are common during perimenopause. Restorative Yoga provides a safe space for emotional release and self-reflection. The practice encourages mindfulness and present-moment awareness, which can help women process their emotions and reduce feelings of irritability, depression, grief, resentment, and sorrow. Slowing down in a gentle self-care physical practice is an alarming need for many busy mums, partners, friends, businesswomen, daughters, and carers. Women of the perimenopause age group are holders of the family and society. Holding long, stretched poses slows them down and makes them take care of themselves during the practice.

6.   Enhanced Energy Levels

Fatigue is another frequent symptom during perimenopause. While Restorative Yoga is a gentle practice, it can boost energy levels by improving blood flow and oxygenation throughout the body. The deep relaxation achieved through Restorative Yoga can also help replenish the body's energy reserves.

7.   Supportive Community

Engaging in restorative yoga classes provides an opportunity to connect with other women going through similar experiences. This sense of community and support can be incredibly beneficial for emotional health, reducing feelings of isolation and providing a platform for sharing experiences and advice.

Incorporating Restorative Yoga into Your Routine

For those new to Restorative Yoga, starting slowly and listening to your body is essential. Here are some tips for incorporating this practice into your perimenopausal health routine:

• Start Small: Begin with a few poses and gradually increase the duration and complexity of your practice as you become more comfortable.

• Use Props: Don’t hesitate to use props to support your body and ensure comfort in each pose.

• Focus on Breath: Pay attention to your breathing, using deep, slow breaths to enhance relaxation.

• Set a Regular Schedule: Try to practice Restorative Yoga at the same time each day to create a routine that your body and mind can anticipate and benefit from.

• Never compare yourself with others: Leave your competitive mind at the edge of your Yoga mat.

Restorative Yoga is a powerful tool for managing the physical and emotional challenges of perimenopause. Its emphasis on relaxation, mindfulness, and gentle stretching makes it an ideal practice for women seeking natural and holistic ways to support their health during this transitional phase. By incorporating Restorative Yoga into your routine, you can experience reduced stress, improved sleep, hormonal balance, pain relief, enhanced emotional well-being, increased energy, and the support of a like-minded community. Embrace this gentle practice to navigate perimenopause with greater ease and grace.

I encourage all perimenopausal women to try Restorative Yoga, especially busy-minded ones who have a strong sense of time scarcity, urgency, and perfectionism. In a modern age, slowing down often means achieving more, even better.