Chapter 24

In This Chapter

> What is beauty?

How yoga can help you through PMS and menstruation >- Pregnancy and new motherhood yoga >- Yoga for menopause

This chapter is for all you female yogis (yoginis) out there! Being a woman means certain things biologically and certain things culturally, too. We experience menstruation as our first rite of passage into womanhood, many of us experience childbirth, and eventually we experience menopause. We're also raised in a culture obsessed with beauty, youth, and the female body. Women have many unique challenges, and yoga can help with all of them by helping to keep us fit, strong, clear-thinking, and joyful.

Beauty really isn't skin-deep. In fact, it has nothing to do with your skin—not really. Beauty begins much deeper, so it's no wonder that many beautiful women don't believe they're beautiful. If you haven't found your inner self and aren't in touch with who you are, you won't be able to perceive your true beauty, even if you just signed a modeling contract. Your inner beauty has nothing to do with your hair color or facial wrinkles or cellulite or breast size. These are transitory features of your soul's container. These aren't you.

The most important first step any woman can take in dealing with the issue of beauty is to practice ahimsa, or nonviolence. Nonviolent acceptance of yourself, not only physically but mentally and spiritually, too, is yoga's dictum. Don't commit violence

The Truth About Beauty

to your body, either physically, by trying to force it to conform to some cultural ideal, or mentally, by hating it or obsessing over it. Remember that your body is a tool. Keep it well maintained so it doesn't interfere with the real you. Keep it clean, strong, and flexible, but also keep it in its place.

The true you is much deeper, more complex, and more spectacular than your body. You're a manifestation of the universe. Finding yourself through yoga means finding the beautiful, spiritual you and bringing it out for everyone to see. Loving yourself means loving the universe, and loving the universe means loving yourself, because you're one and the same: You're both exquisitely radiant.

When you're suffering from PMS, you probably don't feel very radiant. PMS, or premenstrual syndrome, is a condition that affects a lot of women before the onset of their menstrual periods. Symptoms are as diverse as overall discomfort, bloating, backache, headache, irritability, food cravings, depression, acne, painful or swollen breasts, insomnia, fatigue, even uncharacteristically violent or suicidal behavior. Many women get a little emotional, uncomfortable, and hungrier, but everyone is different, and each woman may experience different symptoms from month to month. Some women experience no symptoms at all.

PMS commonly occurs during the week or two before the start of your period and can last until menstruation starts. Symptoms are generally attributed to the production of hormones related to the menstrual cycle. You may not care about the cause so much as a good remedy when you're in the throes.

How can yoga help? Be dedicated to your regular yoga routine during PMS. Your hormone-wracked body will appreciate the familiar routine and the exercise. The triangle pose (see Chapter 13, "What Do You Stand For?"), sitting poses to open the hips, and

Kiss PMS Good-Bye

twisting poses for lower back stiffness are all excellent for PMS. Although all the asanas activate the body, poses that stimulate the glandular and reproductive systems are good to practice during PMS, such as the cobra, bow (both in Chapter 14, "Bending Over Backbends"), and bridge (Chapter 15, "Come on, Body, Let's Do the Twist") poses.

Also, step up your pranayama practice (Chapter 7, "Can You Breathe?"). As your body sheds its uterine lining, support it by cleansing the rest of your body through pranayama (deep-breathing exercises). Pranayama also eases irritability, depression, and moodiness. Mantra work, too, can be of great benefit when your emotions are changing rapidly (see Chapter 3, "How Comfortable Are You in Your

Body?"). The steady flow and vibration of a mantra soothes your nervous system and can help transform negative outbursts into outbursts of pure inspiration!

Herbs known to help relieve the symptoms of PMS, such as bloating, pain, and depression, are evening primrose oil, dong quai, blessed thistle, cayenne, raspberry leaves, sarsaparilla, and Siberian ginseng. Look for these herbs in your local health food store, and take as directed. Recent studies show that increased calcium intake can also help relieve the uncomfortable symptoms of PMS.

And no matter how bad PMS is, stress only makes it worse—just one more reason to keep practicing yoga! All of the stress reduction yoga performs on the human body can also help to lessen the effects of PMS. Don't forget shavasana (the relaxation pose in Chapter 19, "Dead to the World")—do it as often as you can. When you are feeling physically or emotionally uncomfortable, you'll welcome shavasana's utterly relaxed state, especially when you get so relaxed that you don't even feel your body anymore!

Meditation, too, can be helpful when you are uncomfortable but in a good frame of mind. Meditation, including shavasana, can help you move beyond your physical body for a while, to give yourself a break from the aches and pains.

Going Full Cycle: Celebrating Menstruation

Some women are pleased by the arrival of their menstrual period each month—or so we hear. Most of us are a little miffed. "This again?" we think. "Why do I have to go through this every month!" Do you really want to know?

Technically speaking, menstruation is part of your body's fertility cycle. About every month, from puberty to menopause, your womb first builds up nourishment for a potential embryo and, after ovulation, if pregnancy has not occurred, sheds this tissue in a self-cleansing process before beginning to prepare anew for next month's cycle. All of this happens due to the work of your hormones, which fluctuate throughout the month but seem to cause the most trouble in terms of discomfort during the premenstrual period.

Wise Yogi Tells Us

Ouch!

PMS can literally be a big pain, and eating certain foods just before you expect PMS symptoms can make it worse. Even if you crave them, try to avoid chocolate, anything with caffeine, alcohol, excess salt, red meat, sugar, and overly processed foods, which seem to aggravate PMS symptoms in some women. Focus on calcium and fiber instead. A fresh apple and a glass of milk, anyone?

But that's not really what you mean when you wonder why you have to go through menstruation—we know that. We're just trying to remind you what it's all about. Your menstrual cycle sets you apart as a woman. (Well, it isn't the only clue, but it's certainly an unmistakable clue!) Menstruation is a monthly marker of your fertility and one of the few biologically imposed rituals we have.

Women have often been compared to the moon, probably because both operate in cycles. Study the moon for a few months, watching it nightly as its lighted section swells, then shrinks each month. Feel a kinship with the moon. See if you can notice its effect on you. Do you feel different during a full moon than during a new moon? How does your menstrual cycle synchronize with the moon's cycle? Pay attention to the beautiful regularity of the moon's waxing and waning, then carry that reverence over to your own body. Your cycle is similarly splendid—even if it doesn't always feel that way.

Wise Yogi Tells Us

Rather than fighting gravity, yoga makes a friend of gravity. So during those times when we want to encourage movement out of the body, such as during menstruation, it's counterproductive to work against gravity by practicing inversions like the headstand or the plough (Chapter 15). Thank gravity for helping your body with its monthly "out with the old, in with the new" process and stay right-side up during menstruation.

Incorporating yoga into your menstrual ritual is a nice way to make the experience even more positive. You can do any yoga posture you normally do (except for inversions—skip the headstand and shoulderstand during this week), but you might enjoy creating a special yoga routine for the week of your menstrual period. Try the following variations of poses for your menstrual cycle sessions.

An extra-long shavasana (Chapter 19) is the perfect way to end your yoga practice during your menstrual cycle.

You may also want to experiment with the triangle (Chapter 13), the cobra (Chapter 14), the bow (great for cramps if you're up to it, Chapter 14), the wheel (also great for cramps, Chapter 14), the bridge (Chapter 15), the butterfly, the lotus (both in Chapter 17, "Are You Sitting Down?"), and the moon salutation (Chapter 16, "A Continuous Flow") poses. These are all just suggestions to help make this cycle a comfortable one.

1. Sit in the hero pose, butterfly pose, or lotus pose (all in Chapter 17). Place a few pillows stacked on top of each other directly behind you. Lie back on top of the pillows. Extend your arms over your head. This position opens the Venus chakra and is also a good variation to perform during pregnancy.

2. Sit with your feet in front of you, widely separated. Place a few pillows stacked on top of each other in front of your navel. Bend forward, bringing your hands toward your feet.

Pregnancy yoga is slightly different than regular yoga, and perhaps even more wonderful. Yoga helps you develop a greater awareness of your body so you can respond better to your body's subtle signals (such as, "You're doing too much today" or "You need to get up and move today" or "You could really use a hearty serving of broccoli today").

So, You're Having a Baby!

Because yoga gets you moving, you'll be in better shape for the hard work of labor. Recovery and getting back to your prepregnancy shape will be easier, too. Taking a prenatal yoga class can be a lot of fun. You'll get to meet similarly minded pregnant women, you'll get qualified instruction on the safest and most beneficial yoga poses, and you may be more motivated to keep up your workout. Plus, in the last month or two when baby is getting big, he or she may be able to move more freely as you open your body in a stretch.

A few caveats are in order first, however. Take these precautions when practicing pregnancy yoga:

>- Tell your doctor you are practicing yoga, and get permission for all poses you plan on practicing. If your doctor isn't familiar with yoga, bring pictures of the poses you'd like to do.

>- Avoid extreme stretching positions and any position that puts pressure on or contracts your uterus. Skull-shining breath may be too jarring for baby, and full forward bends will probably be uncomfortable for you and baby, too.

>- Avoid full backbends such as wheel pose and full forward bends such as head-to-knee poses—maintain that abdominal space. Give that little him or her a little room in there!

>- Keep standing poses to a minimum, and never jump into them.

>- Remember that your center of balance is completely different than it was. Be careful doing balance poses. If you fall, the baby is well-cushioned in your uterus, but you could injure yourself.

>- Don't lie on your stomach for any pose.

>- After the twentieth week, don't lie on your back for any pose (which will probably start to become uncomfortable, anyway). The weight of the baby can hinder your blood flow.

The following are suggestions only. If any pose feels uncomfortable or strenuous, stop at once. If you experience dizziness, sudden swelling, extreme shortness of breath, or vaginal bleeding, see your doctor immediately. Your best approach to these postures is to listen to your body and to never take it where it doesn't want

to go.

>- Tadasana, mountain pose (Chapter 13). Focus on tilting your lower back in to prevent the weight of the baby from pressing against your lumbar. Bend your knees slightly and place your hands on top of your knees. Tighten your thigh muscles and watch your kneecaps lift up. Straighten your legs and try to lift your kneecaps.

>- Shavasana, corpse pose (Chapter 19). After your twentieth week, practice shavasana lying on your left side. A pillow for your head and pillows between your knees can take pressure of your neck, lower back, and hips, which may all be suffering from the change in your center of gravity.

>- Hero pose (Chapter 17). Sitting in this pose helps to reduce swelling in your ankles, reduces fatigue, and improves circulation in your legs. Place a stack of pillows behind you and lean back. Bring your hands alongside your body to push yourself back up.

>- Child's pose (Chapter 18, "Take the Forward Path"). Support your body with a stack of pillows placed between your knees, or stand on your knees and cross your arms over the back of a chair and lean forward. You might want a pillow or blanket under your knees as well, to protect and cushion them.

Simple hamstring stretches. Your hamstrings are the tendons at the back of your knee. Hamstring stretches relieve pressure on your lower back. Be gentle when you stretch.

Twisting poses should be performed gently.

When not pregnant, the focus should be on twisting the entire spine. During pregnancy, however, most of your twisting will be in your neck, shoulders, and head. Lift your spine as you inhale, twist as you exhale.

Use chairs for support whenever you can. For example, try the warrior 2 pose or side angle stretch (Chapter 13) seated on the center of a chair. It is more freeing and takes the weight off your legs.

>- Another way to use a chair is to try the downward facing dog while standing and using the back of the chair for support. What a wonderful stretch and release for the spine! Holding on to the chair takes some of the pressure off the legs in this pose. You'll feel freer, and so will your little passenger.

>- Learn some inspirational mantras to practice during childbirth. They'll be much more productive than yelling and swearing at your partner, midwife, or doctor. Let your baby experience the transcendent vibrations of a mantra. If nothing else, transform your "AAAAHHHHHHH!" into "AAAAUUUUMMMM!"

>- The butterfly pose can help you relax, open your hips, and prepare for labor. If your hip joints are tight, sit supported with a pillow under each knee. Hold the position only as long as it is comfortable. Move into an easy pose and rest if you need to.

New Mama Yoga

Once you're home with your new little bundle, you may be a bit incredulous that you could have any time for yoga. You don't even have time to sleep! The first few weeks of transition are stressful, but also joyful. You may feel alternately ecstatic and despairing, frustrated and overflowing with love.

Practicing yoga now is important because you need the energy. Filling your body with prana through breathing exercises and 10 minutes daily in shavasana will recharge you and make the little sleep you do get more productive. Your body also needs all its resources to heal itself after childbirth.

You probably need some mental maintenance, too. Your hormones may be making you extra emotional or a little depressed right after childbirth. Add to that the fact that your entire life has changed and will never be the same. Pile on top of that the fact that your jeans look hopelessly small, and even though you aren't pregnant anymore, all you may be able to wear are your old maternity clothes. Remember that it takes time to adjust to any major life change. It will also take your body time to readjust to a nonpregnant state. Be patient. Be kind to yourself. It took you nine months to get to childbirth, so give yourself nine months to get back. You have just accomplished something magnificent, and it has changed you. Accept the change lovingly and with joy.

Give yourself time to practice yoga each day, either when your baby is sleeping or when your partner, a family member, or a friend can play with the baby. Consider it pampering time and a well-deserved reward.

With your doctor's approval, you can usually start gentle yoga postures two weeks after delivery, a few weeks longer if you had a cesarean section. Hold off on inverted poses for at least six weeks.

All women have postnatal bleeding for a few weeks after pregnancy. Watch this flow for signs that you're going too fast. If the bleeding gets heavier or brighter red, you need to slow down and give your doctor a call. Start with just a few poses, and gradually work back to your regular routine as your body lets you know it's ready.

The most beneficial pose for you right now is shavasana (Chapter 19), which you can even do on the day you give birth. Shavasana can help ease labor pains. It can help you recoup your energy before all that pushing! It can also help you to relax after the whole process is finished and you have a sleeping baby on your chest.

Any chance you get, take some deep breaths and practice these revitalizing poses. You'll handle all your new challenges with greater inner strength and energy. The following poses are also wonderful for a gentle postpregnancy routine:

Tadasana, the mountain pose (Chapter 13). Take some time to stand in the mountain pose, and notice how your center of gravity has shifted yet again. Let tadasana help you reacquaint yourself with your newly autonomous body.

The butterfly pose (Chapter 17). Place pillows under your knees. Notice how this pose feels different than it did when you were pregnant.

Child's pose (Chapter 18). Let yourself be the child for a few minutes each day.

More important than any postures at this point is your attitude. Being a new mother isn't easy. If you're feeling frustrated or unhappy and think you must be a bad mother, give yourself a break! All new mothers feel like that sometimes. Remember ahimsa: Treat yourself nonviolently. Your feelings

are completely normal. Don't be afraid to talk to your partner, your close friends, or a counselor about your feelings. Just remember that you're entering an exciting new leg of your life journey.

Menopause is the time of life when a woman stops ovulating. Although the age at which it occurs varies greatly, it commonly occurs around age 50. Yet menopause means much more to women than this simple biological definition. The thought of menopause is daunting to many, and it's no wonder! Our culture puts so much emphasis on youth and beauty, especially for women, that aging is difficult enough.

Because women are finally beginning to share their experiences of menopause, and more information is available, this transition from fertility to the next stage of life is easier to prepare for. Far from being the end of life, menopause signals a period of life during which spiritual growth can soar. Women who have passed through menopause often feel stronger, more in charge of their lives, and more intimately acquainted with their souls than ever before. Age brings wisdom, and once a woman is no longer a childbearer, her body can focus on its own journey. Increasing numbers of strong, vibrant, amazing older women have become important figures in our culture. Look to these women as examples for your own life. This next stage of your journey may be the most thrilling yet. It's certainly full of possibilities.

But first, you have to get through the menopause, and that isn't always pleasant. A hot flash is still a hot flash (you could call it a recharge!), whether or not it signals an exhilarating life transition. Menopause comes with lots of other physical complaints

Easing Through Menopause

beyond the often-cited hot flashes. Dizziness, depression, heart palpitations, decreased sex drive, and shortness of breath are all symptoms of decreased estrogen levels.

Yoga balances the endocrine system and can ease the difficult transition by stabilizing hormone levels. Inverted postures are particularly helpful for hot flashes, because they cool the body and fill it with prana. Pranayama, too, is cooling to the body.

As you work through menopause, incorporate these postures into your yoga routine:

>- The headstand and other inversions, like the shoulderstand and plough (all in Chapter 15). If you've never mastered the headstand, now's the time to try. The headstand may reduce your hot flashes. All the inversions will make you feel more vital, too, because they replenish and rejuvenate your body.

>- Downward facing dog and other forward-bending postures, such as standing head to knees and yoga mudra (all in Chapter 18). These forward-bending poses help you focus inwardly, an important process right now. Instead of shunning your body or feeling that it has betrayed you, embrace it, get to know it all over again, and let it work for you, leading you to a higher spiritual plane.

>- Sun salutation (Chapter 16). Celebrate how your body has moved beyond moonlike cycles and catapulted like a rocket on toward the sun. Make the sun your newest ally. If you're up to it, start rising at dawn to practice yoga. Notice how, although the earth moves and turns and changes, the sun burns steadily and luminously in the center of our solar system. Meditate on how your body has become sunlike and strong, glowing with newfound steadiness and bliss.

>- Any weight-bearing postures and activities. A drop in your estrogen level can cause you to lose bone mass, but you can easily counter this by exercising your bones. Postures that put stress on your bones, such as inversions, standing postures, and downward facing dog, all increase bone mass. Light weight lifting is great for your bones, and so is walking. Take a walk in the fresh air every day to keep your bones strong, your lungs full, and your heart light.

>- Place a folded blanket or pillows about nine inches high against a wall. Support your lower and midback on the blanket, stretch your legs up the wall, and let your shoulder blades and head rest on the floor. Rest in this pose for 10 minutes with your eyes closed; focus on your breathing. This pose is cooling and therapeutic for any pelvic or abdominal problems.

>- Start regular meditation. You're in an excellent time of life to begin meditation. You have a better sense of yourself than ever before. Take advantage of your wisdom and experience, and reap the benefits of meditation.

Most important, know that your life is far from over. You're a strong, vibrant woman with much to offer the world. Cultivate your soul like a garden and find your place in the universe.

The Least You Need to Know

>- Beauty has nothing to do with your physical appearance. If you care for your body and radiate inner bliss, you'll be beautiful.

Yoga can help reduce symptoms of PMS and menstruation.

>- Yoga can be tailored to accommodate pregnancy and new motherhood.

Yoga can ease the transition of menopause.