We’re given an extended life in order that we use the years to expertise, know the world after which evolve to know and realise the mysteries of our personal existence and its function. Due to this fact, the penultimate years of our lives are important and vital on this strategy of evolution. Sadly, the social and cultural ethos is such that we have fun youth and despair of previous age. Menopause is one such milestone of ageing which is considered with disappointment. Truly one should view it with gladness because it ushers in a interval of changing into freed from all that held you captive within the earlier a part of your life like child-bearing, familial commitments, monetary challenges and making an attempt to show your potential and id.
Each puberty and menopause trigger hormonal upheaval within the physique and, subsequently, ladies have to resort to sure yogic practices to sail easily by means of these levels of life. Each are pure processes and should be accepted as such. Earlier than we get into the yogic practices for menopause, it’s important to know the organic course of concerned. Throughout menopause, the ovaries, hypothalamus and the thyroid glands endure adjustments which start to influence us. The ovaries start to shrink and produce much less oestrogen and progesterone, the 2 hormones which preserve the month-to-month menstrual cycle. This begins typically between 40 to 55 however can fluctuate. The dearth of those hormones impacts the functioning of the hypothalamus, the good gland deep in your mind above the mind stem which maintains homeostasis, that’s, protecting the physique in a secure state. The hypothalamus works in cohesion with the anterior and posterior thyroid glands. The hypothalamus and the thyroid glands collectively work to handle physique temperature, starvation, thirst, blood strain, moods, intercourse drive and sleep. Due to this fact, menopause leads to osteoporosis, sizzling flushes, temper swings, BP, lack of intercourse drive and disturbance in sleep sample.
However, all of those might be managed and extra importantly the destructive results might be lessened and neutralised with each day yoga follow. If you happen to neglect this part of life-changing course of, then you possibly can wind up with continual well being points. Resorting to medicine, synthetic methods to subdue or cease these pure processes can show detrimental and lead to negative effects.
Some yogic workout routines straight have an effect on the assorted hormonal glands talked about above.
YOGA PRACTICE
Inverted asanas are the most effective for wholesome functioning of the endocrinal system, particularly the hypothalamus, thyroid and pituitary gland. Among the finest inverted asanas is the Sarvangasana ( sarva=entire, ang=physique, asana).
The foremost and most vital influence of the inverted pose is that it will increase the blood provide to the mind. The mind requires 60 per cent of the blood our physique produces. An inverted pose cancels out the pull of gravity and helps flood the mind, the hypothalamus, thyroid and pituitary glands, and likewise cancels out sagging of the uterus, and all decrease sexual and excretory organs.
Sarvang asana (Shoulder stand inverted asana): It is probably not doable to get into this inverted place without delay. Due to this fact, it’s advisable to practise rolling in your backbone. Sit together with your legs stretched out. Then grasp your toes in case you can or merely stretch ahead, pointing your fingers in direction of your toes. Then with a swinging motion, roll again in your backbone together with your toes transferring in direction of the ground in the back of your head and the palms making an attempt to achieve for the toes as they transfer again over your head. Then with a swing, come again to the sitting place with fingers reaching for the toes or touching them. Repeat the identical rolling in your backbone motion for just a few rounds.
This motion helps you get into the inverted place. As you swing again, place your palms round your hips and prop up your physique in order that the entire physique is resting on the shoulders with the legs straight up and perpendicular to the physique. Maintain this place for a short while initially after which regularly enhance it to 5 minutes.
Halasana (Plough pose): This asana should be adopted up with Halasana. While you’re within the Saravangasana pose, take your legs behind your head and attempt to place the toes on the ground whereas protecting your knees straight. As soon as the toes are rested on the ground, then slowly place your hand down on the ground with palms flat on the ground. Maintain for so long as comfy and slowly enhance your time, holding the pose for 3 minutes. Slowly increase your legs and produce them again to the beginning place.
Equally Surya Namaskar is a extremely efficient train and tackles many issues associated to ageing. It’s a sequence of poses which tackle nearly all elements, organs, programs of our physique and awaken pranic vitality within the physique. Shavasana after Suryanamaskar is a should.
Particular asanas: As I repeatedly say, the yoga follow should start with a body-limbering up follow. The neck actions assist activate and regulate the thyroid glands and might be completed anytime even whereas working within the workplace. The next, as described in my earlier columns right here, are good pep-ups.
1.Tadasana (Full physique stretch)
2.Triaka Tadasana (Sideways stretch)
3.Kati Chakrasana (Physique twisting)
4.Chakki Chalasana (Mill Grinding pose)
5. Nauka Chalasana (Boat rowing pose)
6.Paschimottan Asana ( Backbone-stretching pose)
7. Marjari Asana ( Cat stretching pose)
8. Vygarasana (Tiger pose)
9. Ushtra asana (Camel pose)
It’s best if ladies begin these practices by the point they attain 35 years of age.
(Kamini Bobde is a Kundalini practitioner who follows the Swami Satyananda Saraswati custom of yoga. She is the creator of Kundalini Yoga for All: Unlock the Energy of Your Physique and Mind. Revealed by Penguin)