Menopause: With hormone yoga for a natural balance

More vitality and balance with hormone yoga: In our videos, the developer of the therapy, Dinah Rodrigues, shows the gentle exercises.

Dinah Rodrigues – the inventor of hormone yoga

Women like to put thoughts about menopause far away, says Dinah Rodrigues. Only when the hormonal turmoil causes problems do they seek help. It’s a shame, says the psychologist from São Paulo. Because if we were to prepare for this time of change, we could better adapt our organism to menopause, even without hormone therapy.

In the mid-60s, she developed holistic hormone yoga, which she teaches in her practice and at seminars, to once again raise the body’s declining hormone levels. It combines elements from different yoga directions, all of which have a targeted effect on the ovaries, thyroid gland, pituitary gland (pituitary gland) and adrenal glands. The Brazilian herself is the best proof of the effect of hormone yoga therapy – she radiates energy and zest for life.

Introduction to hormone yoga



The yoga therapist’s special exercises help women (not only) during menopause to bring their hormones back into balance. In this video, Dinah Rodrigues introduces her hormonal yoga program.

Hormone yoga: Bellows breathing



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The bellows or fire breathing, called “Bhastrika”, makes the yoga exercises more dynamic and thus increases their effect. When you inhale, your navel moves outward. Upon exhalation, the air is strongly expelled through the nose by pulling the navel inward. This breathing acts as a massage on the internal organs and activates your own energy.

Hormone yoga: stretching the legs



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A good preparation for all hormone yoga exercises. It warms and loosens the posterior leg muscles: Lie on your back and bend your legs so you can grab the big toes with your hands. Now turn your body to the right, keep your toes firm and stretch your right leg on the floor.

If possible, hold this position for five. If that does not work, try it for a moment first. Then bend your leg again, turn to the left, and straighten your left leg. A little patience! Over time, you will not find it difficult to keep the stretch longer.

Hormone yoga: head-knees sit



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This position – it is called “Janushirshasana” – activates both halves of the body one after the other. At the same time, engage in Bhastrika breathing. You sit on the floor, back straight, left leg extended, right leg bent so the heel is close to the groin.

Now lift your arms, turn slightly to the left and let yourself sink forward. Try to grab your left big toe with both hands. If you can not get that far, put your hands on your lower legs. Now perform the Bhastrika breathing seven times.

Then let the energy circulate: Breathe in, hold your breath, put your tongue on your mouth, pull the pelvic floor together, count to three and concentrate your thoughts on your abdomen. Finally exhale slowly, release the position and then change sides. Repeat this exercise three times on each side.

Hormonyoga: swivel seat



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This three-part exercise, Matsyendrasana, works as an internal massage. You sit on the floor, your legs stretched straight out, side by side. Bend your right leg and grasp it with your hands.

Do seven bhastrikas, then circulate the energy as in the head-knee side, then place your right foot on the other side of your stretched left leg. Now turn around so you can hold your bent leg with your left arm and support yourself with your right hand behind your body. Her gaze goes backwards.

Then make seven more bhastrikas and circulate the energy again. Then slowly release the position and repeat the exercise on the other side.

Hormone yoga: Muslim prayer position



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In this position, Bhastrika breathing massages the internal organs. Sit on your heels first. Then bend forward so that your outstretched arms and forehead are on the floor.

Now stretch your left leg straight back and keep your right knee centered on your chest. Then do seven bhastrikas again and circulate the energy. Then change sides. Repeat this exercise three times on each side.

Hormone yoga: Activation of the metabolism



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With “Surya Bedhana” you stimulate the metabolism. What’s new in this exercise: You always breathe in and out through your right nostril. You lie on your back and place your feet in front of your buttocks. Let your left knee sink outward toward the floor and pull your left foot under your right leg to your right hip.

Now place your right foot on your left knee and stretch your left arm straight back. Now hold the left nostril closed with the middle finger of your right hand, and make seven bhastrikas, only inhaling and exhaling through the right nostril.

Then let the energy circulate again. Then release the position and practice on the other side. However, at the same time close the left nostril with your left hand. Repeat the exercise three times on each side.

Hormone yoga: Half shoulder stand



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“Viparita” is the name of this inversion. It improves blood flow to the brain. The half shoulder stand stimulates the thyroid gland and pituitary gland, which control hormone production. Lie on your back. On an inhalation, lift your legs to the vertical and support your hips with your hands. Cross your right foot over your left.

Then make seven bhastrikas and then send the energy mentally towards the thyroid gland and pituitary gland, which are the center and neck of the head. Change feet and repeat the exercise. Do them a total of three times each before solving the position.

If you can not stay in the half-shoulder position for that long, then come down in between, relax for a moment, and then pull back. It is best if you can stay in this inverted position for a total of five minutes.

Hormonyoga: Crocodile



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The relaxation exercise “Suptavakrasana” has a calming effect on stress and can correct a misalignment of the spine. You lie on your back and place your feet in front of your buttocks. Push your right foot under your left leg, grab it with your left hand, and step your left foot on your right knee.

Now place your right hand on your left knee and let it sink to the right side, if possible to the floor. Turn your face up toward the ceiling. Imagine that you are breathing in through your left hand and the breath is going up to your neck. Then exhale through your right arm, left knee, and right knee to your right foot.

Repeat this cycle several times. Then change sides, but breathe in through the left hand and out through the right arm, always counterclockwise.

Hormone yoga: anti-stress training



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Stress does not only have a negative effect on hormone balance. Overall, it is detrimental to physical and mental well-being. “So-Ham” – that’s the name of this exercise – stops the carousel of thoughts and lets us calm down.

You crossed legs, on your heels or in a chair. Place the arms on the thighs, palms facing up, the nail on the index finger touching the root joint of the thumb (“Jnana Mudra”). Inhale, lift one arm so that your hand is about eye level in front of your body, and sing a long “So” while doing so.

On the exhale, change position on your arms while singing “Ham”. Repeat this fluid motion as many times as you want. Finally, feel for a moment what has changed as a result of the exercise.

More information on hormone yoga from Dinah Rodrigues

The complete range of exercises can be found in the book “Hormone-Yoga” by Dinah Rodrigues (304 pages, Schirner Verlag). A German-language DVD and a poster with exercises can be ordered on Dinah Rodrigues’ website.

Editor: Monika Murphy-Witt

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