From time to time, I share postures included in published yoga research. I’ve used such lists to inform my own sequencing, both in group classes and when working privately with clients. Today’s share is a list of asanas that were included in a yoga protocol for a study of perimenopausal women. I’m not providing analysis or evaluation of the research, just the poses. In this study, 216 women were assigned to either a yoga group or an exercise group. The intervention was practiced for 45 minutes every day for 12 weeks.
Perimenopausal women have been shown to have increased blood sugar levels and may be at higher risk for diabetes and metabolic syndrome. It should go without saying that perimenopause is a stressful physiological state in women. Thus, the study measured blood sugar and stress hormone levels before the intervention period and again, after 12 weeks of intervention.
The study found yoga to be as beneficial or better than exercise at improving fasting blood sugar and stress hormone levels, with participants reporting calming effects of yoga practice and a general feeling of wellness.
And here, as promised, are the postures practiced in the yoga group. I’ve provided a visual of each asana using Yoga Stick Figures from Justine Aldersey-Williams. I’ve been using her clever illustrations in my teaching materials for several years now. You can download over 200 images from her Etsy store for just $5. Inconsistencies in naming & spelling of yogasana across yoga styles & teachers is to be expected, but these illustrations capture the basic shape of each pose. You’re welcome!
Asanas & approximate time held
Swastikasana (auspicious pose) 2 min
Vajrasana (thunderbolt pose) 2 min
Suptavajrasana (reclined Thunderbolt Pose) 2 min
Tadasana (Mountain pose) 2 min
Trikonasana (Triangle pose) 2 min
Parsvakonasana (extended side angle pose) 2 min
Paschimottasana (seated forward bend) 2 min
Purvatanasana (seated back arch) 2 min
Janushirshana (head to the knee pose) 2 min
Pavanamuktaasana (wind relieving pose) 2 min
Bhujangasana (cobra pose) 2 min
Shalabhasana (locust pose) 2 min
Dhanurasana (bow pose) 2 min
Vakrasana (twisted pose) 2 min
Padottanasana (wide-legged forward bend) 2 min
Shavasana (corpse pose) 5 min
Anuloma-viloma (alternative nostril) 5 min
Suryabhedana (right nostril) 5 min
Sheetali (through tongue) 2 min
Bhramari (honey bee sound during exhalation) 2 min