हिंदी
Women experience menopause when their bodies begin to shift toward the termination of ovulation and menstruation. It designates a time when the body is undergoing significant hormonal changes. One woman may experience menopause differently than another. Typically starting between ages 45 and 55, this normal biological process can cause a variety of uncomfortable symptoms, including irregular periods, vaginal dryness, decreased fertility, hot flashes, increased abdominal fat, loss of breast fullness, sleep disturbances, thinning hair, irritability, mood swings, and poor focus and memory.
Eastern cultures view menopause as a natural stage of life that should be loved and lovingly accepted, in contrast to western culture, during which time wisdom and contemplation develop. Women may find menopause to be emotionally and physically taxing, but by adopting naturopathy and yoga, they can manage the symptoms and achieve the correct degree of balance in their lives.
Due to its ability to reduce stress, promote a healthy lifestyle, cultivate a positive outlook, and regulate and balance the endocrine and hormonal systems, yoga has been practiced for thousands of years and can be utilized to help women transition into menopause more easily.
You can try the yoga poses listed below:
1. Adho Mukha Svanasana
The position improves alertness by boosting the flow of oxygen to the brain. Start out on all fours with your wrists under your shoulders, your legs open but slightly behind your hips, and your toes tucked under. You will be making an upside-down V as you straighten your arms and knees and press your hands into the mat. Put your heels on the floor. Spend a minute in the position. For a supported version, rest your forehead on a bolster or blanket.
2. Baddha Konasana
If you are having hot flashes, this asana can help relieve your stress and calm you down. Sit down and extend your legs out in front of you to begin. Then, by bending your knees and bringing the soles of your feet together to form a diamond shape with your legs, gently lean back until you are resting flat on the mat. Spend some time in this position while inhaling deeply to calm your body.
3. Naukasana
It is a core exercise that strengthens and tones the front and side abdominal muscles. Take a deep breath in while lying on a mat, then raise your legs, upper body, and hands toward your knees. Exhale while lowering your upper body and legs after holding for a few breaths.
4. Ananda Balasana
This pose stretches your lower back and bottom muscles while also being helpful for relaxation. Kneel up to your stomach while lying on your back. Then, widen your knees while forcing your heels upward to deepen the stretch while supporting the outsides of your feet with your hands.
