Yoga therapy view

 

Menopause is a natural process and acceptance is important. By focusing all attention to the problems, symptoms are amplified. It is important to find right tools for individual problems: movement, breathing, sound, mantra and meditation, and to find out the person’s potential. We always start to clear and deal with main problem.

All yoga tools work in all layers, although the starting point is different.

Table 3. This table describes the starting points of yoga tools.

Tool	Layer
	1	2	3	4	5
Yama         behaving				X
Niyama contentment				X	X
Asana	X	X combined with pranayama
Pranayama	X combined with bandhas	X
Mantra			X	X
Mudra	X
Bhavana visualization			X
Pratyahara control of senses			X	X
Meditation			X	X	X

1. Emotional instability (Mood swings, depression) The most important is focusing mind to other direction. Studying yoga philosophy gives a lot of help. Focus on moving towards release and spiritual life.

      In depression tamasic guna dominates. Depending on state of illness, medical help is                 needed in some cases. After that, yoga practice is possible to start.

 In asana practice brmhana quality is needed . Work on prana region in the morning to give sattvic quality: opening for the chest region with focus on inhale and hold after inhale; neck movements and straightening the back are giving strength and stability. Strong and active movements with different numbers of sequences and positive bhavana gives for the mind a good concentration. All dynamic postures recommended, mostly standing with opened eyes

 Chanting loudly. Langhana practice in the evening.

Pranayama:  Nadi sodhana. Viloma ujjayi in the morning. Sitali or nadi sodhana in the evening.

Meditation: visualisation on different qualities of the Sun as light, life force and energy in the morning and cooling practice on the evening. Using faith (sraddha) as main supportive force.

Generally for depression: relaxing the mind but brmhana practice for the body. Physical body is warming up and mind calms down.

Ahara-vihara: focus on positive aspects of the life (relationship with friends and family, new hobbies, activities that bring joy, etc). Food must be sattvic (balanced).

2. Inability to concentrate. Practice has to be active and changed quite often. Different numbers of repetitions. Later static postures. Using nyasam. Chanting .

Pranayama: ratios,ujjayi (in asana practice also )  anuloma ujjayi, viloma ujjayi, pratiloma ujjayi, sitali, nadi sodhana.

Meditation: focus on what gives mental stability (mountains, stones, trees etc). 

         Ahara-vihara: Long walks. Sattvic ( balanced )food is good.

3. Stress. Practice evolves movements for relaxing, and strengthening all systems over long time. It must give support, to help cleansing process and also to remove obstacles. Relief from stress comes through continuing yoga practice and changing life style.

Pranayama: sitali, nadisodhana, anuloma ujjayi.

Sounds and chant for relaxation and calming. But in some cases - sounds or chant with strong voice.

Meditation: Working on concept of faith what gives strength and support and with positive focus (sunrise, happy feelings, good memories etc.)

Ahara – vihara: Finding positive emotions through movies, singing, reading, meeting good friends and discussion with them. To avoid stressful situations. Structure in life helps reduce the effects of stress. Regular day routine with good eating habits and sleeping patterns are the base for changing patterns. Learning of yoga philosophy for deeper understanding of life gives lot of support. Every time surrounding changes it is important to learn to change along with them without stress and to develop a new equilibrium.

4. Memory problems. The reason for loose of memory might be some illnesses  (Alzhaimer, high cholesterol, stroke etc ), medication, trauma etc. In menopause women mind becomes restless, not focused ( vata disorder or stagnation of kapha quality ) and this is the main reason for memhttp://amzn.to/2td418Hory problems.  In every case we are working differently.

For some cases is useful to start with simple asana practice adding nyasam and touching the different body parts ( to remember what place and how many times ). Different numbers of movements. Later - longer vinyasas. Practice must be changed quite often.

Using sound, chanting and bhavana. Good to learn longer texts as Gayatri mantra, Surya mantra, Patanjali Yoga Sutra etc., and to create rituals.

Meditation focus depending on, which kind of disorder is the reason of memory loose. When vata disorder - stability ( stone, mountain, tree etc ) and  if kapha disorder  to concentrate, what brings clarity  (sun, flowing water, light etc ) .

 In some cases ( if memory problems comes from high stress level and tension ) relaxation is needed: postures done on exhale, prolongation of exhale and hold after, soft sound (mmm, maa, laa ) or chant ( santih, somaya namah, namah etc ). Working on better sleeping patterns through langhana evening practice.

Using sound, chanting and bhavana. Good to learn longer texts as Gayatri mantra, Surya mantra, Patanjali Yoga Sutra etc. and to create rituals.

Ratios and different pranayama technics  are useful to teach.

Ahara – Vihara: Organising daily routine and stable structure for work and rest. Active walk every day. If to forget something just sit quietly and to stay with this and breath calmly. Using notebook to release stress level. Recommended  by ayurveda: carrots-, beets juice (enhance pitta ), sweet potatoes, spinach, ghee and other sattvic food. Ginko tea.

5. Lack of energy. (Chronicle fatigue)

The reason for this symptom is different and according to this , there are used different practices. To find the reason is most important. Very often there is luck of sleep or over working and not enough fire. In this case we need to improve good sleep  and rest.

Langhana practice in the evening . Prolongation of exhale with soft movements, hold after exhale. Focus more on apana region. Sound or chant softly or mentally. Not long practice.

 Pranayama: sitali/ sitkari

Meditation on breath (longer exhale ), still water, moon, calming feelings, directing mind on different body parts with using bhavana( giving away tiredness, heaviness, releasing all what is not useful)

Later: morning practice should be for strengthening inner fire. Vinyasas with hold after inhale, more opening up in the beginning and calming part in the end. Practicing Mahamudra, Bhujangasana, Dvipadapitham etc. In starting point it should be shorter practice.

Sitali, nadi sodhana,ujjayi, anuloma ujjayi pranayama

Meditation on positive force - morning sunlight, moving water (river, sea) or something personal, what gives joy and feeling of space ; filling the body parts with lightness and energy. Sound or chant, what supports this process ( hram, hrim...,Om, Suryaya Namah, Namah, Om Namo Narayanaya etc.). Work on faith (sraddha) what gives the base for the spiritual development for the future.

Ahara – vihara: Resting in daytime, short walks. Appropriate bed time and enough sleep.  Sattva food. Warm drinks. No animal fats.

If there are specific illnesses, consultation with doctor is needed.

6. Sleeping problems.

In the morning recommended practice is from lying to standing postures. Morning practice should be strong ( if mind is restless in the morning ).

Relaxing practice in the evening: langhana movements done on exhale; exercise is mild with prolongation of exhale or with soft or mental chanting.

Visualisation  of full moon, still water, sunset etc, chant (santhi, somaya namah) and  relaxing sounds (ma, om) for calming mind must be done only softly or mentally.

Sitali pranayama, ujjayi on exhale

 Evening  practice can be done in bed before falling asleep.

If waking up in the middle of the night – concentration in different parts of the body with prolongation of exhale, nyasam, keeping hands on the belly to feel the breath, chant (mentally), reading numbers (from 60 to 1)– to keep mind busy.

Every tool must be used according to student capacity and needs.

Ahara-vihara: Changes in life style and eating habits are necessary. Walk in the evening. Not to eat late in the evening, not to go to sleep too late, not to excite the mind – movies, books, events, not to solve problems before sleeping time and not to work too late. Not to sleep on daytime. Remove the causes of stress.

Recommended herbal teas are chamomile, peppermint and lavender.

7. Hot flashes. The body has to be done hotter. Heat is fighting against heat. Asana practice is vinyasa krama, staying in postures (bramhana) and a langhana pranayama at the end of asana practice (prolongation of exhalation with holding after exhale).

Pranayama: sitali/sitkari, ujjayi, anuloma ujjayi, in some cases pratiloma ujjayi with short hold after exhale.

Meditation: Chanting with low voice, calming visualisation (phases of the moon – full moon or waning moon, calm water or flowing water) in the evening.

Chanting ( suryaya namah, chandraya namah) , what brings activity or  some active sounds ( ram, hram,hrim...). - in the morning. Visualisation of the space in the heart, light and clarity.

Ahara – vihara: To have enough air in room. Walk in fresh air. Herbs: strong sage tea in the morning and in the evening. No spicy food.

7. Palpitation. In menopause, very often it is a symptom of panic and not organic illness.

 Langhana practice, relaxing all levels. Calm, soft low sounds and  extending exhale.

Sitali pranayama, ujjayi on exhale

Meditation: visualisation of the space in chest area supported by mental chant.

 Usually palpitation is psycho – somathycal symptom and happens outside of the home or in night time. Practice need to be done immediately and this is why there are “silent tools “. In some cases good to use chant with voice and hand movements.

 Learning, how to accept some symptoms and to keep mind relaxed. 

Good to have consultation with doctor to be sure about other conditions what might be reason for such symptoms.

Ahara – vihara: Relaxation during daily activities. Not spicy food. Not to eat too much in one meal.

8. Decreased libido

This happens because of psychological changes and also physiological changes in woman s body. Focus shifts in spiritual part.

Dryness of vagina is one symptom what decreases libido.

Working on apana region is important. Hold after exhale and prolongation holds while practicing Ashwini mudra ( contracting lower floor muscles ). Practicing towards Mula Bandha and Uddiana Bandha ( long term goal)

Keeping whole body active, practicing vinyasas and doing all possible movements in different directions.

Meditation: Working on mind level with positive attitudes, and what keeps joy of life. Bhavana in apana region - filling it with energy.

Ahara – vihara: Ayurveda suggest using oil ( sesam ) tampons and oils in food. Positive emotions are useful and good relationships.

9. Osteoporosis. Muscular activity stimulates bones to strengthen themselves much more vigorously than weight-bearing alone, and so doing prevents bones from inordinate thinning.

Lot of body movements and repetitive movements for joints is helping. Staying in posture gives the bone stimulus to promote the process of strengthening. Not to use lying postures. Using back bends because osteoporosis moves the body forward.

          By feeling the connection to earth and to the centre of the body women can build up       security, and a feeling of safety that affects our bones, blood and immune system.

Ahara – vihara: Active walking every day. Calcium and vitamin D are recommended for strengthening of bone system. Sources of calcium are milk and dairy products, some nuts, green leafy vegetables, beans and dried fruits.

1. Irregular menstruation. In perimenopause woman may have this symptom very often. In some cases medical help is needed.

Practice must be calming, main focus on apana region. Holding hands on the belly. Prolongation of exhale without contracting abdomen. Keeping legs on the chair. No strong exercising in this period.

.           Pranayama: sitali/sitkari.

Meditation: bhavana must be cooling ( full moon, water ) done with soft or mentally chanting (santih, namah, somaya namah, Om,.).

Between menstruation - strengthening whole system with active practice is important; learning chanting and having mental strength through this. Learning yoga philosophy to face with fear.

Ahara – vihara: more resting, not carrying heavy objects, keeping mind cool. Not eating spicy food and drinking hot drinks.

12. Heavy bleeding. Lot of relaxation on all levels (especially evening relaxation). Legs on chair. Focus on lower abdomen (apana region). No contraction after exhalation. Long exhale with chanting softly or mentally. Sitali pranayama (modification). Keeping hands on abdomen. Visualisation of Moon, calm water.

Strong practice recommended for the strengthening the whole system during the time between bleedings.

Ahara-vihara: a lot of rest, drinking warm fluids, not food what increases fire (spices, garlic, eggs, meat, cheese, sugar). Sattva food is recommended.

Herbs: nettle tea. Applying sesame or castor oil on lower abdomen.

13. Breathing difficulties. There are lot of reasons what creats this problem.