Credit drawing: Asana Pranayama Mudra Bandha, Satyananda Saraswati
By Jo Pinter
Life is busy and being busy can be tiring. For us women in our 50s, pre-post-or bang in the middle of menopause, being tired is often exaggerated due to hormonal changes. During menopause, the body's production of oestrogen and progesterone decreases, which can lead to fatigue and tiredness. Yoga can be a game-changer when it comes to combating and alleviating the fatigue that comes with menopause. Certain yoga poses and sequences can be energizing and help to increase circulation and oxygen flow throughout the body. This can help to boost energy levels and reduce fatigue.
STRIKING COBRA is a yoga sequence that can help improve sleep and boost energy levels. The sequence moves back and forth between Child's Pose and Cobra (see illustration above). By combining these two poses in a flow sequence, you can experience the benefits of both poses in one practice.
Child’s Pose is restorative pose that can help calm the mind and reduce stress and anxiety. It also helps stretch the hips, thighs, and ankles. This can be especially beneficial for people who spend a lot of time sitting or standing. Cobra is an energizing pose that can help strengthen the back, shoulders, and arms. It can also help improve posture and increase circulation, which can help boost energy and reduce fatigue. It may help recharge the kidneys thus increasing your energy levels. Moving from Child's Pose to Cobra can help release tension in the body and promote relaxation, while also increasing strength and energy. This can help improve overall sleep quality and increase daytime energy levels.
To practice Striking Cobra, start in Cat Cow position with hands and knees on the floor. Use a blanket or cushion under your knees for comfort if needed. Slowly lower your backside to your heels into Child’s Pose. Stretch your arms in front. Rest your forehead on the mat and take a few deep breaths. Bring your awareness to your head resting on the floor and feel the comfort of protecting your body in this nurturing pose. Take a few long slow breaths, imagining the tension leaving your body with each exhale. Leaving your hands where they are, slowly move your chest forward and then upward until it is line with your hands. Press your arms into the floor to lift your chest up into Cobra Pose. Arms should be straight, your back arched and head raised, your navel not touching the floor. Keep your elbows close to your sides and shoulders away from your ears. (Alternatively, you can keep the Cobra low with your belly on the floor, back slightly arched and elbows bent). Hold the pose for a few breaths and then on the exhale, slowly lower yourself back to Childs Pose. Repeat this sequence a few times, moving from Child's Pose (exhale) to Cobra Flow (inhale) and back again.
Remember to move slowly and mindfully while being aware of your body. It is important to practice yoga with proper alignment and to listen to your body's needs. As always, it is recommended to consult with a qualified yoga instructor if you are concerned about any new poses or exercises.
Comments