MENOPAUSE – YOGA ASANAS
Menopause is the end of the women's menstrual cycle. Females are born with all ovum's or eggs that happen to be stored in the ovaries. The hormones Progesterone and Estrogen produced in female body controls the ovulation and menstruation. Menopause happens when ovaries are no longer able to release ovum every month and menstruation cycle also stops.
Menopause happens when women do not have menstrual cycle for 12 consecutive months .Due to menopause they can no longer get pregnant naturally . The usual age for menopause id between 45-55 but can varies in different individuals but to many factors.
WHAT ARE THE STAGES OF MENOPAUSE ?
Menopause is permanent end of menstrual cycle which is not because of any type of medical treatment. The process gradually happens in three stages that are:
Menopause transition or Prei-menopause : This stage starts eight to ten years before menopause where ovaries slowly begin to produce less estrogen. This typically starts in 40s of females. This phase last up-till menopause. There is fast drop in estrogen production in last 1 to 2 years of menopause. Many females experience symptoms of menopause but they have menstrual cycle during this stage and can also get pregnant.
Menopause : The point where female no longer have menstrual cycles. In this stage ovaries completely stops releasing ovum and also stop production of estrogen in body. Going 12 months without menstrual cycle is considered as menopause.
Post-menopause : The period after entire year without menstrual cycle. During this period symptoms like hot flushes tend to get better. But some females may experience menopausal symptoms for longer period after menopause transition. The low levels of estrogen in postmenopausal stage can increase risk of other health conditions like heart diseases, osteoporosis
WHAT ARE THE SIGNS OF MENOPAUSE ?
While transitioning into menopause females experience many symptoms such as:
Cold flashes or Night sweats
Emotional instability like mild depression , mood swing or irritability.
Dry skin, eyes or mouth
Worsening of Premenstrual syndrome
Joint and muscle pains
Hair loss or thinning
Difficulty in concentration
WHAT ARE CAUSES OF MENOPAUSE ?
Natural decline of reproductive hormones with age is the foremost and natural cause of the Menopause in a females. But some conditions can also cause Premature menopause in female which are:
Surgery like Hysterectomy etc.
Damage to ovaries due to chemotherapy etc.
Primary ovarian insufficiency
AYURVED APPROACH :
Term Rajo-nivritti is used to describe Menopause in Ayurved. All three doshas get vitiated in this condition. along with dhatu( bodily elements ) kashya as a gradual and natural consequence of aging. Rajo-nivritti symptoms according to domination of different dosha :
Vata dosha dominance symptoms includes mood swing, insomnia , vaginal dryness
Pitta dosha dominance symptoms includes hot flushes, anger, night sweats, UTI etc.
Kapha dosha dominance symptoms includes weight gain, lethargicness, thyroid malfunction.
YOGA ASANA :
1. BADDHAKON ASANA (BUTTERFLY POSE):
This pose helps to improve blood circulation and also helps to strengthen inner thighs and groin region. It helps to relieve fatigue and stress from body and mind.
Sit down with straight spine and relaxed shoulders.
Slowly bends your knees and start bringing your feet together so soles of both feet are touching.
Move the heels toward pelvis as close as your comfortable and hold the toes with both
Flap your legs like butterfly wings while taking deep breaths.
Do as many time as you can than relax.
Lower back disorders
2. SHAVASANA (CORPSE POSE ) :
It helps to reduce insomnia, anxiety and blood pressure. It is also excellent pose to balance the vitiated vata in the body. It helps to rejuvenate tissues and cells by releasing stress.
Lie down on your back with feet a bit wider , keeping arms at side of body
Keeping body in resting state close your eyes and slowly start taking deep breaths
Focus on your breathing pattern and relax your entire body
Hold the pose for 5-10 minutes keeping a steady pace of breaths
Start awakening body slowly by wiggling toes and fingers and return to sitting position.
Cold and flu
3. TRIKONASANA (TRIANGLE POSE ):
This pose helps to stretch hips, groins , spine and chest. It also increase the physical and mental equilibrium. Also reduce anxiety, stress and improves digestion.
Stand straight with feet 3 to 4 feet apart .Turn one foot outward.
Raise both arms parallel to ground than bend at hips and lower on arm to leg and raise other toward the sky.
Exhale while bending down and place arm on your knee or ankle. Alignment of hips should be straight.
Hold the posture for five deep breaths and then slowly exhale and life to standing position . Repeats same on opposite side .
Neck and back injuries
High or low blood pressure
4. MARICHY ASANA-A (MARICHI'S POSE ) :
It helps to calm the brain . It is also helpful in treatment of constipation, flatulence and obesity. It aids in digestion as it stretches the abdominal muscles.
Sit down on mat with legs stretched in front and toes pointing upwards
Slowly bend left knee and place the foot on the mat with left shin placed behind or in your left armpit
Twist upper body a bit to right side
Wrap left arm around outside of left leg reach for the back.
Right arm should also reach back to hold left hand
Hold the pose for at least 30-60 seconds while taking slow breaths
Slowly return to resting position and repeat the above steps on right side.
Lower back pain