Have you ever considered restorative yoga as true support during perimenopause?

Much more than a moment of relaxation, this gentle and deep practice is a precious resource for navigating this phase of life with more serenity, comfort, and clarity.

In 2006, Judith Hanson Lasater, a leading figure in the field, collaborated with the National Institute of Health (NIH) to study the effects of restorative yoga on hot flashes in menopausal women.

The results speak for themselves:

  • 31% reduction in the intensity of hot flashes
  • 34% reduction in their frequency
  • A practice accessible to all, even without prior yoga experience

And that’s not all…

This regenerative practice also has a profound effect on metabolic health:

  • Lower LDL (“bad”) cholesterol
  • Reduced triglycerides
  • Decreased blood glucose levels

Restorative yoga supports the nervous system, balances the endocrine system, and helps women move through this transition with gentleness, safety, and autonomy.

Supta Baddha Konasana, a posture particularly beneficial during perimenopause.

Props needed: 

  • yoga mat, 
  • two to three bricks, 
  • two bolsters, 
  • five blankets, 
  • and an eye pillow.

 Set up:

  • Place a bolster lengthwise on your yoga mat, supported by two bricks to create a 45-degree angle. Position one brick vertically under the bolster near the short end and a second brick horizontally at the middle of the bolster. 
  • Cover the bolster and the floor with a blanket folded in half widthwise to provide extra comfort for your back.
  • At the top of the bolster, add a standard-fold blanket folded into two layers: the higher layer should support your head with the thickest edge placed under the seventh cervical vertebra for optimal support, while the lower layer, with its thinnest edge, supports the top of your shoulder blades.
  • Sit in front of the bolster with your legs extended, then lie back onto the bolster. Ensure there’s no gap between your pelvis and the bolster to ensure optimal lumbar support and help open your sternal area.
  • Bend your knees and bring the soles of your feet together, allowing your knees to fall outward into a butterfly position. Place a second bolster under your knees. If you’re using a rectangular bolster as shown in figure 30, place a brick under the bolster. Your knees should rest on the edge of the bolster. Ensure your inner thighs are relaxed and not stretched, as adequate support under the thighs is essential to avoid overstretching the anterior sacral ligaments.
  • Adjust the blanket under your head, rolling its outer edges along the sides of your neck, your head, and your outer shoulders to provide complete support.
  • Place one rolled blanket under each elbow, arm and hand. Ensure your hands are higher than your elbow to help relax your shoulders.
  • Cover yourself with a blanket, place an eye pillow over your eyes, and relax for 20 minutes.

Credit Photo: Carlo Cattadori

Transitioning out of the posture:

When it is time to come out of the posture, begin by gently bringing your awareness to the sensations of contact with the ground and the props supporting your body. Take a deep inhale, and on your exhale, slowly bring the soles of your feet to the floor, one at a time.

Next, roll onto your side, letting the bolster continue to support you as the eye pillow gently slips away. Pause here for a moment, taking a few breaths to transition mindfully.

When you feel ready, use your hands to support yourself as you gradually return to a seated position. Move slowly and deliberately, honoring the sense of calm and restoration cultivated during the practice.

Want to Take Your Practice or Teaching Further?

Join my online restorative yoga training to learn the Foundations of Restorative Yoga (10 hours).

Enroll Before May 7th and Save 15% with the coupon RESTORATIVEREVOLUTION.