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Abstract

Yoga has recognized as a major role in modern society since it provides a healthy lifestyle for all age groups but it is more important for menopausal women. Natural menopause can occur between 45-55 years of women’s midlife and most women spend their life with symptoms after they reach menopause. Therapeutic yoga consists of breathing techniques (Pranayama), hand gestures (Mudra), vocal tones (Mandra), gentle movements (Asana) and different forms of meditation. Hatha yoga focuses on pranayama’s (breath-controlled exercises) which followed by a series of asanas (Yoga Postures), which end with savasana (a resting period). As many research has showed positive effects of yoga on menopausal symptoms. While therapeutic yoga can help to handle the women in stressful situations gracefully and adopt well to change and keep moving forward in their midlife after attain menopause.
ARTICLES
IDC International Journal May July
2021 Volume: 8; Issue: 3 ISSN: 2395 3365 (ONLINE)
Page83
YOGA FOR MENOPAUSE
Ms. Kumareswari Kandasamy*
*Registered Nurse, 4/36, West Street, Mundalapuram, Muthulapuram, Virudhunagar, Tamilnadu, India.
DOI: http://doi.org/10.47211/idcij.2021.v08i03.015
ABSTRACT:
Yoga has recognized as a major role in modern society since it provides a healthy lifestyle for all age groups but it is
more important for menopausal women. Natural menopause can occur between 45-55 years of women’s midlife
and most women spend their life with symptoms after they reach menopause. Therapeutic yoga consists of
breathing techniques (Pranayama), hand gestures (Mudra), vocal tones (Mandra), gentle movements (Asana) and
different forms of meditation. Hatha yoga focuses on pranayama’s (breath-controlled exercises) which followed by
a series of asanas (Yoga Postures), which end with savasana (a resting period). As many research has showed
positive effects of yoga on menopausal symptoms. While therapeutic yoga can help to handle the women in
stressful situations gracefully and adopt well to change and keep moving forward in their midlife after attain
menopause.
Key Words: Yoga, Menopause, Yoga postures.
ABOUT AUTHOR:
Author
Ms. Kumareswari Kandasamy
is working as
Registered Nurse, 4/36, West Street, Mundalapuram,
Muthulapuram, Virudhunagar, Tamilnadu, India. She
has attended various webinars, seminars and conferences.
ARTICLES
IDC International Journal May July
2021 Volume: 8; Issue: 3 ISSN: 2395 3365 (ONLINE)
Page84
INTRODUCTION
Menopause is a period of transit in the life of a woman. This brings varied experience in women some perceive it
difficult while many women experience a new sense of freedom and anticipate personal growth. Menopause
normally begins around the ages of 40 and 58 years in developed countries. Average age of menopause of an
Indian woman is 46 years. The age of menopause is very essential for not only the loss of reproductive and chances
of health troubles in midlife. During menopause, the women experience a variety of physical and psychological
symptoms. Alternative therapies such as life modification, menopausal hormonal therapy, or other vitamins such
as calcium, diet D, and micronutrients supplements can prevent many of these issues.
Yoga has recognized as a major role in modern society since it provides a healthy lifestyle for all age groups but it is
more important for menopausal women. Natural menopause can occur between 45-55 years of women’s midlife
and most women spend their life with symptoms after they reach menopause. Yoga has been practiced as a
therapeutic tool to attain positive health and improve mind and body (Vaze, 2010).
Benefits of Yoga in Menopause Women
Therapeutic yoga consists of breathing techniques (Pranayama), hand gestures (Mudra), vocal tones (Mandra),
gentle movements (Asana) and different forms of meditation (Devinder Kaur, 2019). Therapeutic yoga can help to
regulate sympathetic and parasympathetic nervous system Yoga poses will be a greater benefit for menopause
women who feel lack of energy during menopause. Some studies have been demonstrated positive effects of yoga
on menopausal symptoms such as decrease in insomnia enhance sound sleep, reduction of vasomotor symptoms
and decrease in osteoporosis symptoms. Much research has been if yoga can promote positive
psychophysiological changes in post-menopausal women and it enhances the overall quality of life. (Jorge 2016)
Types of Hatha yoga for menopausal symptoms
Therapeutic yoga consists of breathing techniques (Pranayama), hand gestures (Mudra), vocal tones (Mandra),
gentle movements (Asana) and different forms of meditation (Devinder Kaur, 2019). There are many types of
yoga. Hatha yoga is one of the most popular styles. It is a combination of many styles. However, it involves more
physical type of yoga rather than other meditative form. Hatha yoga focuses on pranayama’s (breath-controlled
exercises) which followed by a series of asanas (Yoga Postures), which end with savasana (a resting period)
(Harvard Health Publishing, 2015)
10 basic hatha Yoga Poses (Pushkar Garg, 2020)
1. Tadasana (Mountain Pose)
2. Vrikshasana (Tree Pose)
3. Uttanasana (Standing forward bend)
4. Adho Mukha Svanasana (Downward facing Dog Pose)
5. Setu Bandhasana (Bridge Pose)
6. Halasana (Plough Pose)
7. Sirsasana (Head stand)
8. Salabhasana (Locust Pose)
9. Sarvangasana (shoulder stand)
10. Dhanurasana (Bow Pose)
Tadasana
It is a simple standing posture, which forms the basis for all the standing asanas. In this asana body looks like a
palm tree that is the reason it is also known as “Mountain Pose.” It improves your balance and creates a sense of
physical and mental balance. This asana will be repeated two or three times and gradually duration can be
increased (Nirmala Mehta, 2021).
Vrikshasana (Tree Pose)
Virkshasana is a standing position that improves balance, focus and mental clarity. The asana requires the
practioner to stand on one leg with the other leg bent so the foot rests on the inside of the thigh. The hands are
extended overhead with palms touching. Vrikshana may also be referred to as tree pose. Stay in this position for
20 to 30 seconds with normal breathing. Repeat 5 times on each leg (Sweety, 2018)
Uttanasana (Standing forward bend)
In Uttanasana (Standing forward bend pose), Ut means intensity and the Tan means stretch extend or lengthen
out. In this pose, the spine is given a deliberate and intense stretch. This yoga pose consists of standing with feet
together, bending the upper body at the hips and letting the head hang downwards and taking control of the body
by placing the palms on the floor besides the feet. Uttanasana is considered a base pose as uttanasana variations
ARTICLES
IDC International Journal May July
2021 Volume: 8; Issue: 3 ISSN: 2395 3365 (ONLINE)
Page85
can be derived from pose. Uttanasana calms the mind while stretching and rejuvenating the whole body. Stay the
pose for 30 seconds. Repeat 5 to 10 times. (Yoga journal, 2021)
Adho Mukha Svanasana
Adho mukha svanasana, also known as downward facing dog pose, is a mild inversion that calms the nervous
system and helps relieve stress. During downward dog, focus on the details of your inhale and exhale to hone your
attention. This pose stretches the hamstrings, calves, spine, and muscles in the back. This pose for a time of 1-3
minutes at a stretch (Gaia, 2016)
Sethu Bandhasana (Bridge pose)
Sethu Bandhasana is an asana in which the performer needs to assume the shape of a bridge. Therefore, the asana
is called as sethu bandhasana or Bridge pose. The asana helps in stretching you back, neck and chest while it
relaxes your body as a whole. It also strengthens your legs, back and chest. Stay in the pose from 30 seconds to 1
minute (Raghu ram Y.S. MD and Dr. Manasa, B.A.M.S, 2020)
Halasana
The asana, which gets its name from the plough, is a perfect exercise that helps in treating reproductive problems.
This pose increases the blood flow to the abdominal organs and helps stimulate the thyroid and parathyroid glands
too. Hence, this pose is strongly recommended for aging women. Stay for 5-10 breaths (The economic times, 2018)
Sirsasana
Sirsasana is a type of postural yoga asana (or posture) in which the body is completely inverted (headstand), and
held upright supported by the forearms, while the crown of the headrests lightly on the floor. The practice of
Sirsasana is postulated to increase blood flow to the brain, improving memory and other intellectual functions. In
general, turning the body upside down in this way boosts the major systems of the body (circulatory, respiratory,
nervous and glandular) and gives rest to the heart. Stay for 10 seconds. Gradually improve until comfortably hole
the pose for 3 minutes (Nikunj J Shah, Urmi N Shah. 2009)
Salabhasana
Salabhasana is a back bending asana that opens the front of the body and strengthens the back of the body. It is
performed lying on the stomach with rest the chin on the floor. Now lift your chest, arms, and legs off the floor as
high as possible so that the whole body rests on the abdomen and front part of the pelvis. Hold this yoga pose for
10 seconds to 1 minute. (Nitish Kumar 2020)
Sarvangasana
It is a yoga pose wherein the whole body is balanced on the shoulders. It is also part of the padama sadhana yoga
sequence. Sarv means all, anga means part of the body, and asana is posture. As the name indicates, Sarvangasana
influences the functioning of all parts of your body. This asana is highly beneficial in maintaining the mental and
physical health and is referred as Queen of asanas. Practice sarvangasana for 30-60 seconds (The art of living 2020)
Dhanurasana
As the name indicates, dhanu-meaning bow in Hindi, this asana makes the body form the shape of a bow as a
person lie on stomach and use the hands to hold the feet while you lie on the stomach and using hands to hold the
feet while stretching. When you perform the asana, your body actually resembles a stretched bow, your hands
being the strings. This posture encourages a powerful stretch along the front of the body and a deep opening at
the heart center, helping to cultivate an attitude of fearlessness and grace. Hold the pose for 12-15 seconds.
(Plaveneeta Borah, 2016)
CONCLUSION
As many research has showed positive effects of yoga on menopausal symptoms. While therapeutic yoga can help
to handle the women in stressful situations gracefully and adopt well to change and keep moving forward in their
midlife after attain menopause.
ARTICLES
IDC International Journal May July
2021 Volume: 8; Issue: 3 ISSN: 2395 3365 (ONLINE)
Page86
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Article
Full-text available
Objective: To develop a generic yoga therapy protocol for nonspecific chronic low back pain (NCLBP) on the basis of previous research studies. Methods: A comprehensive PubMed search was done using keywords of “yoga” and “back pain” for English‐language articles published till November 2022. PubMed showed 332 results for the keywords from 1977 to 2022. Twenty‐nine studies were found eligible and the consolidation of yogic techniques were used in the studies. The study compiled 72 yogic techniques, including Asana and Pranayama, from 332 articles on yoga and back pain. Out of these, 151 were not relevant to yoga or back pain. After analyzing 181 articles, 33 were selected for review for a yoga therapy protocol, with four excluded due to inability to access full‐text articles. The protocol was later validated by 14 eminent yoga therapy experts across the globe from countries including Australia, France, USA, Canada, Italy, Switzerland, and India, who had a minimum of 10 years’ experience in the field. The validation of the techniques was done based on a questionnaire that required classification under three categories: (1) not necessary, (2) useful but not essential, and (3) essential. All the three categories were then segregated in decreasing order of “Essential percentage” and “Weightage percentage” and the final list developed. The cutoff was that the yogic techniques must have ≥50% of acceptance by all experts. The practices were then sequenced in order of performance and cross referenced with traditional teachings. Results: The Generic Yoga Therapy Protocol for NCLBP that has been developed through this rational and logical mechanism has 18 yogic techniques selected on the basis of weightage and essential percentage. It includes 13 standing, sitting, prone, and supine postures (Asanas), four energy modulating breathing practices (Pranayamas), and one relaxation. The Shavasan relaxation received 100% approval by all experts. Conclusion: This generic yoga therapy protocol for NCLBP was developed through a comprehensive methodology that took into account the techniques used in previous research studies and was consolidated after a method of scientific validation by 14 eminent yoga therapy experts. Key Words: Asana, nonspecific chronic low back pain, Pranayama, yoga therapy protocol
Article
Full-text available
The objective of this study is to assess the findings of selected articles regarding the therapeutic effects of yoga and to provide a comprehensive review of the benefits of regular yoga practice. As participation rates in mind-body fitness programs such as yoga continue to increase, it is important for health care professionals to be informed about the nature of yoga and the evidence of its many therapeutic effects. Thus, this manuscript provides information regarding the therapeutic effects of yoga as it has been studied in various populations concerning a multitude of different ailments and conditions. Therapeutic yoga is defined as the application of yoga postures and practice to the treatment of health conditions and involves instruction in yogic practices and teachings to prevent reduce or alleviate structural, physiological, emotional and spiritual pain, suffering or limitations. Results from this study show that yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.
Yoga: its origin, History and Development. Public Diplomacy
  • Dr
  • V Ishwar
  • Basavaraddi
Dr. Ishwar V. Basavaraddi (2015). Yoga: its origin, History and Development. Public Diplomacy. Available from https://mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development