The cessation of the menstrual cycle usually occurs between the ages of forty-five and fifty-five years of age. Menopause can happen gradually or abruptly. Many women experience perimenopausal symptoms prior to actual menopause. During this time, levels of progesterone and estrogen become uneven. The symptoms include:

• Disrupted sleep patterns

• Lack of energy

• Mental fuzziness and trouble concentrating

• Weight gain

• Osteoporosis

• Hot flashes

• Night sweats

• Mood swings

• Heart palpitations

• Changes in menstruation, such as heavier bleeding, spotting, and skipping of periods

• Racy, manic tendencies prior to menstruation

Yoga can help alleviate some of these symptoms and ease the transition into menopause. Postures keep the reproductive glands balanced and nourished. The following sequence is appropriate for perimenopausal and menopausal women. Poses can be done for up to five minutes each, according to your capacity:

• Upavistha Konasana (FIGUREs 11-36 and 11-37,)

• Baddha Konasana (FIGURE 11-18,)

• Vajrasana (FIGURE 11-5,), with toes tucked under and rolled mat between calves and back of thighs

• Supta Baddha Konasana (FIGURE 13-1,), supported

• Virasana (FIGURE 11-9,)

• Supta Virasana (FIGURE 13-2,)

• Supta Tadasana (FIGURE 9-1,), with feet against wall

• Supta Padangusthasana I (FIGURE 13-11,), with belt and foot against wall

• Supta Padangusthasana II (FIGURE 13-15,), with belt and foot against wall

• Prasarita Padottanasana (FIGURE 10-31,)

• Adho Mukha Svanasana (FIGURE 9-32,), with head supported

• Uttanasana (FIGURE 10-34 and 10-35,), with support under head, arms folded, holding onto elbows with hands

• Utthita Trikonasana (FIGURE 10-5,), with back outer foot against wall

• Parsvottanasana (FIGURE 10-25, p 125), with back outer foot against wall

• Virabhadrasana II (FIGURE 10-10,), with back outer foot against wall

• Ardha Chandrasana (FIGURE 10-23,), with back foot on wall, hand on vertical block, and standing foot by centerline of mat, back foot to wall

• Supported Balasana (FIGURE 9-20,)

• Janu Sirsasana (FIGURE 11-26,), with head and arms resting on chair seat

• Paschimottanasana (FIGURE 11-32,), with head resting on several blankets

• Sirsasana (FIGURE 14-10, p203 or 14-13,)

• Viparita Dandasana (FIGURE 15-4 and 15-5,)

• Sarvangasana (FIGURE 14-1-14-5, p194-197), with chair and three blankets

• Halasana (FIGURE 14-6,), with legs on chair

• Setu Bandhasana (FIGURE 14-8,), supported with two bolsters and a belt around the thighs

• Viparita Karani (FIGURE 14-14,), with bolster

• Savasana (FIGURE 18-1,), with support

• Ujjayii Pranayama (see Chapter 19, p251)

• Viloma Pranayama (see Chapter 19, p257)