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    Hormone Balance Through Yoga: A Pocket Guide for Women over 40
    Hormone Balance Through Yoga: A Pocket Guide for Women over 40
    Hormone Balance Through Yoga: A Pocket Guide for Women over 40
    Ebook97 pages28 minutes

    Hormone Balance Through Yoga: A Pocket Guide for Women over 40

    By Claudia Turske

    4/5

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    About this ebook

    Hormone Balance Through Yoga: A Pocket Guide for Women over 40 by Claudia Turske is a 72-page, 4-color pocketbook illustrating and explaining yoga exercises that will help women with hormone balance and production for energy and stress reduction during perimenopause, menopause and postmenopause. Hormone Balance Through Yoga is organized in a clear format with instructional pictures and illustrations and also includes breathing exercises; mudras, or hand positioning for relaxation; techniques for energy retention; and a hormone calendar at the back for charting progress.

    Menopause is a controversial time for many women. The transition to menopause affects women in many ways. Some women will experience great loss as they prepare for menopause, and others will feel liberated. But most women will experience physical and hormonal change that may dictate one's difficulty or ease at moving through the process. Hormone Balance Through Yoga: A Pocket Guide for Women over 40 is a tool for women to redress these hormonal fluctuations in a holistic and natural way, aimed at preventing or eliminating the symptoms of menopause by reactivating hormone production.

    Trained by Dinah Rodrigues in Hormone Yoga Therapy, Claudia Turske improves on the therapy by adding principles of biomechanical alignment. She outlines Hormone Yoga Therapy's most effective exercises in an easy to understand and clear format. The yoga positions, breathing exercises and energy-retention techniques act directly on the pituitary gland, thyroid, ovaries and adrenal glands, increasing estradiol levels, which help in the prevention of osteoporosis and cardiovascular disease and eliminate the many symptoms of menopause. Common symptoms of menopause include: anxiety, depression, mood swings, hair loss, libido loss, vaginal dryness and itching, among others.

    Research done on the effectiveness of Hormone Yoga Therapy showed 100% of subjects had no symptoms after practicing 3 to 4 months. In addition, there was a 254% average increase in hormone level in 4 months for those doing 30 minutes of exercise every other day. Although Hormone Balance Through Yoga: A Pocket Guide for Women over 40 focuses on women over 40, it is also of benefit to the increasing number of women entering premature menopause, in some cases reestablishing fertility. It can also help women under 40 with strong symptoms of PMT and polycystic ovary syndrome.

    Hormone Balance Through Yoga: A Pocket Guide for Women over 40 is a doable yoga ritual and easy commitment with clear benefits. Small enough to fit in a woman's purse, it should be every woman's guide for navigating change of life with ease, comfort and balance.
    LanguageEnglish
    PublisherTurner Publishing Company
    Release dateMay 31, 2011
    ISBN9781630265250
    Hormone Balance Through Yoga: A Pocket Guide for Women over 40

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    Reviews for Hormone Balance Through Yoga

    4/5

    37 ratings18 reviews

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    • 5/5
      Valuable little book! Organized and succinct, the author cuts through the sea of available yoga information, and lays out the basics clearly. The book begins with a brief explanation of the endocrine system and the importance of good breathing technique. The poses are described very well and are accompanied by helpful photographs. I appreciated that the names of the exercises are given in English and Sanskrit in the table of contents as well as the index. It's small and compact so you can take it with you which makes it even more useful!
    • 3/5
      This handy book was informative and provided postures linked to hormonal balance. With its small size, it could be taken on vacation and used to supplement regular poses. In my yoga practice, I've found hormonal balance from an overall alignment and immunity boost. This book augments that idea and is good for someone new to yoga.
    • 3/5
      A sweet little book of yoga. I liked the informative, description of different poses and how to do them as well as the benefits of the positions. I was quickly willing to purchase a video or a poster to make it easier to do the "work-out", but there seems to be no accessories. It is a little too hard to hold the booklet and do the exercises with any semblance of continuity and yoga "meditativeness"(?)It definitly is worthwhile, but the format needs to be better for a smooth, productive yoga session.
    • 4/5
      A great, little women's yoga book packed full of information on dealing with the roller coaster ride known as menopause and hormone imbalance! Definitely recommended.
    • 5/5
      This is a great addition to my regular Yoga practice. It concentrates on problems that I have had and could not solve with other means. The book was much delayed and I almost gave up but I'm glad I didn't. The positions in the book have been a wonderful addition to my regular proactive and I have found relief from pain. The Fish Pose, Squats and the Windshield Wiper has been especially helpful and the tips area great. Mood and attitude is everything and this little book is a big help in changing a persons emotional attitude. The positions concentrate effort to relax, breathe and focus on just the right areas to relieve lower hormone levels. The tips are great to ease into some of the more difficult postures as well. I recommend this book highly for anyone looking for additional help with midlife issues and anyone who needs additional help doing Yoga on their own.The Book is well written and laid out in an easy to understand format. Being small, it is tottable to class, or in your bag. Anything I have needed to find was easy to locate. Also I went through the book and did all the postures which let me know the ones I have not done on a regular basis. Some of the practice will work better than other parts, and of course it takes time for this to show up in real changes, nevertheless I can tell that Dr. Turske knows what works generally and properly.
    • 4/5
      I was very interested in this book because I am about 43 and thought it would be useful to have a small guide of calisthenics that are specifically designed for women at or near menopause. I found the book to be helpfully illustrated, carefully thought out and well laid out. I tried some of the techniques that the book recommended, but not all of them. Some are already familiar to me because my Sufi esoteric training uses similar techniques, particularly the breathing exercises.Since I am interested in spiritual traditions I would have liked a bit more info on that aspect of the type of yoga that this teacher uses. She did not translate all the Sanskrit terms, which was mildly annoying, particularly the mantras (if I repeat something over and over I would like to know what I am saying because it will help my mind focus - otherwise it is just sounds, however harmonizing and pleasing they may be). I realize that most yoga books written for Western people make it sound like an exercising system but really it is much more than this and I feel a certain lack.Overall, the book seems like a very useful little guide. I plan to loan it to one of my Sufi teachers, who is female, older than me and familiar with Yogic exercises, and may find it useful.
    • 4/5
      I just received this book via the Early Reviewers, though they said it was shipped in July... That being said, I am so enjoying it. I love the intro with precise information about different glands and how they affect the hormonal balance. I really appreciate that each exercise says what it will do for you. This is a well-written and well-illustrated book. I highly recommend it for all women who are "of a certain age".
    • 5/5
      Perfect book for any woman who wants to gain some control over the inevitable effects of menopause. Hormone Balance Through Yoga by Claudia Turske is an easy to understand guide to exercises and postures that help minimize mood swings, weight gain, loss of energy and other problems caused by changing hormone levels. Great chart included that helps track when exercises are completed, when you are on your period and how you feel each day. This information will help you dertermine which exercises and postures have helped improve your daily quality of life. Book is well worth the money. Packed full of usable information in an easily portable form.
    • 5/5
      If you are a woman entering your forties, you are well aware of the horror stories of hot flashes, weight gain, bone weakness, loss of libido, losses of energy and interest. If you are also a woman who does not want to resort to or does not trust the safety of artificial hormonal treatments, you need to read Hormone Balance Through Yoga by Claudia Turske. Investing in this small and practical book may give you the insights and answers you have been seeking.Many of us cannot afford formal yoga classes, cannot find the time for long sessions, or simply do not feel comfortable in an exercise studio. If you fit into any of these categories, this book was written for you. It gets across the basics in an effective, engaging way that doesn't stress your time or budget.It is a small book full of practical advice on how to use the breathing techniques and gentle movements of yoga to stimulate and balance hormones. If you are someone familiar with yoga, you know firsthand the overall benefits from regular practice, but you may be surprised to learn how to target concerns specific to middle-aged women. If you are not yet into yoga, you are going to be happily surprised by Turske's simple, gentle recommendations. She has written a small and simple handbook that you can take anywhere to remind you how to transition from active child-bearing years into graceful middle-age.Your body will thank you for the small effort required to help it restore and maintain a sense of youthful energy and vitality. Breathing correctly is the basic lesson to master in yoga. Its benefits are substantial, and the time you spend learning different techniques of breathing will improve all areas of your life. Turske explains several techniques in simple, clear language and explains the benefits of each. What I particularly like about this book is that Claudia Turske not only provides clear written instruction and photographs for each pose she recommends, she also explains why it is important, the benefits it will produce, and how to modify a pose for any special needs you have. She also provides cautions where necessary so you need not fear doing a pose incorrectly or injuring yourself. She even includes a simple chart with which you can chart your progress and note the subtle but real improvements you will feel as you put her advice into action. I highly recommend this book even though I myself am postmenopausal. I was introduced to yogic breathing and gentle stretches a few years ago and can testify how much my physical and emotional life has improved through this gentle exercise art. I thank Library Thing for the opportunity to review this book and share my belief in it.
    • 4/5
      Don't be misguided by the pocket size of this book - it has quite a wealth of information. For women going through menopause or about to embark on this journey fraught with many discomforts, this little book is a succinct yet very explicit informative guide to ease this period of life, make it much more comfortable, avoiding artificial means, and using yoga as invaluable aid. The chapters on Endocrine System, Breath, Energy, Warm Up exercises, Calming your Mind, exercises for Hormonal Balance, etc. are worded clearly and have very adequate illustrations. It can be an excellent gift to any woman over forty.
    • 3/5
      This is a concise book (only 62 pages), suitable for anyone who is a beginner in the practice of yoga. It precisely describes the proper way to align your body during poses, as well as how to do modifications for beginners or those who are not as flexible. Claudia Turske describes how to properly do the breathing exercises associated with yoga, and tells which breathing exercise to use for each pose. These are beneficial to me, because I have not come across them anywhere else in my beginning yoga practice. I also like the nice little sketch of the endocrine system, showing where all of our glands are located. Turske's basis for this book is to help women, especially those over the age of 40 to balance their hormones through the practice of yoga, using specific poses and breathing techniques. By using these specific methods, Turske says that we will massage our glands, and thus relieve some of the symptoms of menopause. I know from my own experience that after doing yoga, I feel more lighthearted and have more energy. Being a woman over 40, and having gone through menopause, I have discovered that yoga is also great for relieving joint pain. As for the reasons why yoga is so beneficial, I am not sure. Turske could be right. My only problem with the whole idea is that she has given no scientific proof for her theory.
    • 4/5
      I really liked this little book. Yes, it's small enough to fit in my purse and I like that I can reach for it when I have moments where I need to destress. But, just because it's small, don't let that fool you into thinking it's little on information. I felt it gave a very good basic feel for yoga and I like that it designates certains movements for certain hormone producing organs in the body. As women age, we can use all the realistic help we can get in making sure the aging process is smooth and healthy. I think paying attention to things like diet and exercise is a healthier alternative to taking some hormone replacement. Just my opinion.The movements are illustrated and explained very well. I would recommend this as a nice beginner book especially (but it is also a nice overall refresher for those who practice yoga). Targeting the over 40s with practical information on their diminishing hormone levels and how you can naturally stimulate those areas was a very welcome thing.
    • 5/5
      I received HOMONE BALANCE THROUGH YOGA by Claudia Tuske from Librarything's Early Reviewers club. This Yoga is designed to massage your thyroid, overies, and adrenal glands to help relieve stress and contribute to good hormone health. This exerts a positive action on the control center of your brain and helps to improve brain function and the central nervous system. Hormone function is stimulated and more functional. The exercises are explained well, with helpful tips on getting aligned correctly, cautions, and explanations of just what affects you are creating. There is also a really nice calender for you to chart your progress on. Color pictures and stick drawings are both included. The book aims at women aged over 40, to help fight aging and realistically win the battle. It gets right to work, at the same time teaching probably a lot more than the average person knows about yoga and hormone health. I recommend it highly.
    • 4/5
      After eagerly awaiting my copy of this book for two months from the Early Reviewer program, I almost gave up. It came in the mail a couple of days ago, and I have to say, it is worth the wait! I love yoga, yet I still consider myself a beginner. Being a woman over 40, I am not as flexible as I should be, and know if I do not do something about it, things will only get worse. I also agree yoga has many other benefits, including altering moods and improves circulation. Turske offers a small but very helpful guide to yoga. The pictures are well done, though the stick figures are a little silly. I understand why they are included, as they do demonstrate the right and wrong way to begin a pose. I have been to many yoga classes, yet there are things in this book that I have never seen addressed. For a beginner this is very helpful. Turske explains how blocks can be helpful tools for those of us who are flex-challenged. She also has little tips dispersed through out the book, that again, I had never heard before. Though the book is small pocket guide, it stands up to the large how too books. I highly recommend it, even for those who are not over 40 as it is one the best beginner guides I have yet to read.
    • 4/5
      Written by certified hormone yoga teacher Claudia Tursek, Hormone Balance Through Yoga is designed to help women restore energy and manage some of their hormonal symptoms through yoga practice. After a very brief overview of the endocrine system, the paperback’s concise, easy-to-read format covers breathing techniques and warm-up exercises before describing 13 exercises for hormonal balance. The fifth chapter provides calming exercises. The exercise descriptions are clear and are supplemented by color photographs of the poses. The last chapter consists of a hormone yoga calendar for the user to track her progress, creating awareness of small and large improvements along the way.
    • 4/5
      This yoga guide has relatively easy to follow directions with modifications and tips for beginners. I also appreciate the fact that the author demonstrates most of the exercises through photographs. I like the pocket size of this guide as it adds to its accessibility and convenience. To do the whole routine as recommend is too time consuming, but the exercises taken individually and scattered throughout the day are useful. For example, I've done the breathing exercises at work to ease my stress and help me to focus. I can’t speak to the relief from menopausal symptoms because I’m not in that phase of my life yet. However, I’m getting close so I intend to keep this guide handy. I don’t know if the claims of stabilizing hormones and decreasing estrogen are accurate because I have no way to measure that. But I can say that the exercises included in this book increased my overall sense of well-being, and I will continue to practice them.
    • 3/5
      Hormone Balance Through Yoga: A pocket guide for women over 40 presents a series of breathing, warm up and yoga exercises designed to stimulate hormone production for women over 40. The book begins with a series of breathing techniques that are used throughout the exercise. The author, Claudia Turske, then presents a 9-step warm up, followed by a series of yoga poses that focus on various glands (thyroid, pituitary, etc). Turske recommends practicing the whole work out as often as possible in order to achieve results. Overall, I found the book quite interesting. As with many exercise programs, time is an issue. Turske warns that the entire session could take up to 90 minutes at the beginning (longer, in my case). Though all exercises can be done at home, it’s still hard for someone with a fulltime job and young children to carve that much time out of the day. As a yoga novice, I found the directions for the exercises a bit hard to follow at first, though, as promised by the author, they do get easier as you work at them. The pictures were helpful, but I’m never entirely sure I’m in the correct position. My status as a novice also made the format of the book difficult for me. I lost track of which breathing exercise went with which pose and often lost focus. I solved this by cutting the binding off the book so I could arrange the pages on the floor and view them without having to hold the book open and flip them back and forth.As far as whether or not the program is useful for regulating hormonal changes, I’m not sure. I haven’t been able to keep up with it consistently enough to make a determination. I do appreciate the breathing exercises for stress relief. I’ve also found that just doing the stretches helps the general aches and pains in my body (no surprise for those of you who, unlike me, exercise on a regular basis.)
    • 4/5
      I received this book through Early Reviewers and it took at least 2 months to arrive.This book is well organized, starting with the basic breathing techniques and progressing onto warm-up exercises, exercises for hormonal balance, and exercises for calming the mind. There are good written descriptions on how to do the exercises as well as photos to show you the moves.The book claims to be intended to use at home, but for someone who is not familiar with yoga, the book is not designed well to use as a stand-alone guide. The book does not lay flat so while you are learning the techniques and exercises, you have to hold the book open, read the descriptions and look at the photos, and turn the pages all while attempting the exercise. I find this difficult to do, although hopefully it will become easier as I became more familiar with the moves. I think a spiral bound book that lies flat and has large print and large photos would be more useful for the women this book is targeting—then you could set the book down and learn the exercises without having to hold the book open. Also, if each exercise was complete on one page (or a two-page spread) so you didn't have to turn pages in the middle of the exercise, that would make things a lot easier!I have not had the book long enough to know if these exercises actually will help my hormones balance, but most of them look like they are moves I can do or work up to, despite the fact that I'm not a physically flexible person. I look forward to using this book, but I hope that the distraction of trying to hold the book so I can read the instructions doesn't discourage me from doing the exercises.To sum up, I like the idea of the book, but fear that the poor format will make it just one more health and exercise program that gets ditched because it is too difficult to learn.

    Book preview

    Hormone Balance Through Yoga - Claudia Turske

    Hormone Balance Through Yoga

    To my

    husband,

    my beloved

    teacher

    Hormone Balance

    Through Yoga

    A POCKET GUIDE FOR WOMEN OVER 40

    CLAUDIA TURSKE

    German edition © 2010 by nymphenburger in der F.A.

    Herbig Verlagsbuchhandlung GmbH, München

    Original title: Hormonbalance durch Yoga     •     www.herbig.net

    U.S. edition and translation © 2011 by Hunter House Inc., Publishers

    All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying and recording, or introduced into any information storage and retrieval system without the written permission of the copyright owner and the publisher of this book. Brief quotations may be used in reviews prepared for inclusion in a magazine, newspaper, or for broadcast. For further information please contact:

    Hunter House Inc., Publishers

    PO Box 2914, Alameda CA 94501-0914

    Library of Congress Cataloging-in-Publication Data

    Turske, Claudia, 1953–

    [Hormonbalance durch Yoga. English]

    Hormone balance through yoga : a pocket guide for women over 40 /

    Claudia Turske. — 1st ed.

    p. cm.

    Includes index.

    ISBN 978-0-89793-572-2 (pbk.)

    1.  Menopause—Popular works.   2.  Middle-aged women—Health and hygiene.

    3.  Hormones—Popular works.   4.  Hatha yoga—Therapeutic use.   I. Title.

    RG186.T8713 2011

    Project Credits

    Interior Photos: Jenny Sieboldt Fotografie, Berlin

    Author Photo: Uwe Böhm

    Illustrations: grudengrafik, Berlin

    Customer Service Manager: Christina Sverdrup

    Computer Support: Peter Eichelberger

    Publisher: Kiran S. Rana

    Printed and bound by Bang Printing, Brainerd, Minnesota

    Manufactured in the United States of America

    9  8  7  6  5  4  3  2  1              First Edition              11  12  13  14  15

    Contents

    Preface

    Regaining Energy and Vitality

    CHAPTER 1 The Endocrine System

    CHAPTER 2 The Basis: Breath and Energy

    Breathing Techniques

    Preliminary Exercise: Abdominal Breathing

    Ujjayi Pranayama (Ocean Breath)

    Agni Bhastrika Pranayama (Bellows Breath; Bhastrika Breathing)

    Technique for Directing Energy Within the Body

    Practicing Mula Bandha (Root Chakra Lock; Pelvic Floor Lock or Sustained Contraction)

    CHAPTER 3 Warm-Up Exercises

    Preparation

    Loosening the Shoulders

    Side Bends

    Chest Opener

    Swinging the Hips—Loosening the Pelvis

    Mobilizing the Spine

    Standing Leg Stretch and Balancing Exercise

    Stretching the Hamstrings and Torso

    Increasing Hip Flexibility, Stretching the Achilles Tendon

    Increasing Upper-Spine Flexibility

    CHAPTER 4 Exercises for Hormonal Balance

    Adho Muka Svanasana (Downward-Facing Dog)

    Lunge

    Eka Pada Rajakapotasana (Pigeon Pose)

    Supta Virasana (Reclining Hero Pose) Variation

    Exercises for a Radiant Appearance: Beauty Waves (from Dinah Rodrigues)

    Setu Bandha Sarvangasana (Bridge Pose)

    Supta Tadasana (Reclined Mountain Pose)

    Matsyasana (Fish Pose)

    Janu Sirsasana (Head-to-Knee Pose)

    Ardha Matsyendrasana (Half Spinal Twist)

    Sarvangasana (Shoulder Stand)

    Windshield Wiper

    Shavasana (Corpse Pose)

    CHAPTER 5 Additional Exercises for Calming the Mind

    Calming Pranayama

    Sama Vritti (Equal Breathing)

    Nadi Shodhana (Alternate-Nostril Breathing)

    Chandra Bhedana

    Soham

    Amritsa

    Relaxing the Mind

    CHAPTER 6 My Hormone Yoga Calendar

    Index

    About the Author

    Important Note

    The material in this book is intended to

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