Aims of the Morning

Provide the learners with information about the different stages of menopause, average ages and exceptions to the average, the key symptoms of menopause (including brain fog, anxiety, hot flushes, anger, insomnia) and lesser known symptoms (itchy skin, dry eyes, numbness, palpitations, joint pain to name a few).  To impart information about the hormonal changes that occur, and also to cover the medical controversy over how best for women to cope with these changes in hormonal levels.  To guide the learners through an asana and pranayama practice that may help women cope with hot flushes.

Objectives             

1.       Practice ocean breath, with the different stages of the practice explored and modifications.

2.       Practice sitali or sitkari breathing techniques and consider how these may benefit women experiencing hot flushes. 

3.   3.    Reflect on the effect the asana and pranayama practice has had, and feedback to the teacher.

Aims of the Afternoon

Lead an asana and pranayama sequence to help women cope with anxiety and sleep disturbances.  The asana practice will focus on restorative yoga poses, using props as necessary to optimise comfort levels for participants. The practice will include mudras (heart-womb river, hridaya and yoni) to nurture and support women.  Lead the practice of pranayama techniques that may help women cope with feelings of anxiety and overwhelm (Extended exhalation, Chandra bheda and First Triangles breathing). Lead the practice of techniques to help women who are feeling tired to re-energise (Breath of Joy).  Consider the use of affirmations and sankalpa that women may find useful.  Poetry will be used to support the learners while they rest in the restorative poses.  Lead the group in a yoga nidra practice.

Objectives

1.       Recall five symptoms of menopause

2.       Describe three pranayama practices that can be used in a mixed ability class (including beginners) which may be of help to menopausal women, from those explored in class today.

3.       Identify a sequence of three restorative poses that participants would practice regularly themselves, and also use for teaching their students.