This year, the focus of yoga day is women and menopause, and it really is a time we could do with some help to relieve symptoms that range widely from irregular menstruation and painful periods to irritability and insomnia.
Seetkari Pranayama (cooling breath)
Sit in a comfortable cross-legged position, with the spine straight. Soften the facial muscles and relax the shoulders.
Gently clench the lower and upper teeth together and separate the lips as much as you can. It should feel comfortable. Keep the jaw relaxed and the teeth exposed to air.
Inhale from between the gaps in the teeth and focus on the hissing sound of the breathe as it moves in. Close the mouth. Exhale from both the nostrils.
Repeat, breathing the same way for 20 to 30 breaths and then relax and breathe naturally.
Repeat for two to three rounds. Then relax.
Benefits
The most common symptom of peri-menopause is hot flushes, due to hormonal fluctuations. This cooling pranayama that naturally lowers body temperature, reduces hot flushes. It’s also good for summer. It should ideally be practised regularly, sometimes thrice a day. Whenever you feel the hot flush coming on, control it with this pranayama.
Prasarita Padottanasana (wide-leg forward fold)
Separate the legs 4 feet apart, point the toes slightly inwards, both hands on the waist. Tuck the tail bone towards the floor.
Inhale; raise the chest up. Exhale; extend forward and raise the hips up towards the sky.
Place the palms on the floor or on a block.
Place a bolster between the legs, and rest the head on it.
Pull the knees caps up and press the outer and inner ankles towards the ground. Bend the knees if the hamstring feels tight. Staying in the pose will gradually release tension and then you can straighten the legs.
Hold the pose breathing deeply for 60 seconds. and then release by lift the torso back up. To repeat one more time
Benefits
The anxiety, irritability and lack of sleep will be aided by this, as bending forward helps in reducing external distractions and stimuli. It can soothe the mind and reduce the effects of stress.
Vipareeta Karani (legs up the wall)
Sit facing the wall, with the hips a few inches away from it.
Lie down and raise the legs up on the wall. Make sure that the lower back is touching the floor and if it is not then place a bolster under the hips.
Keep the arms a few inches away from the body and open the palms towards the ceiling.
Relax the entire body and stay in this pose for a few minutes.
To release the pose, bend the knees and drop them down towards the right and then sit up.
Benefits
It increases circulation in the entire body, releasing stress and tension from the body, resulting in a calm mind. If you suffer from insomnia, this asana can help, as it grounds the body's energy and releases excess anxiety. When down against wall it becomes a restorative postures, and this then induces a deep state of rest.
Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject
