Weight gaining


 نتيجة بحث الصور عن ‪Yoga Therapy and Menopause‬‏
The reasons of weightgain are overeating in simple carbohydrates, slow metabolism, physical inactivity, medication, psychological factors, different diseases. Owereating of all kind is most often the result of psychological and emotional factors, such as low self – esteem, anxiety, grief and sadness.
Recommended  practice: Vinjasas , movement on hold after exhale and kramas. Staying in postures. Forward bends and twists. Focus on apana region. Hold after exhale.
Using sounds (hram, hrim, hrum, hraim, hraum, hrah) and Surya mantra, Chandra mantra
 Pranayama: Ratios, Sitali pranayama, ujjayi, anuloma ujjayi, viloma ujjayi, pratiloma ujjayi, nadi sodhana.
Kriyas: Kabalabathi  (combined with sitali), bastrika.
Meditation for supporting self confidence. Using faith (sraddha) as main supportive force. Using chanting with visualisation to get light and energy.
Practice must be done according to the student current needs and capacity, considering all illnesses what might be a part of  overweight case ( pain, high blood pressure, constipation, high cholesterol etc.)
Ahara-vihara: walking, cycling and swimming. Changing food habits. Not eating late in the evening and to regulate eating schedule. Keeping right diet, eating with positive attitude enjoying the taste of food and chewing enough. Avoid heavy, tamasic food what increases  kapha. Less salt. More spices, cinnamon, cardemon.  To drink enough liquids.
  1. Dryness of tissues. Dryness in mouth can be relieved by jihva bandha. Taking care of apana regin by exercising keeps mucosa tissue in a good condition in vagina and urethra. Ashwini mudra helps to work with this area and bandhas. In vata age is important to keep body in balance through practicing every day.
Ahara – vihara: Drinking enough during the day and using sesame, coconut, almond or olive  (according to constitution ) in food and on skin also.

16. Urinary problems.
Being aware of pelvic floor muscles and exercising them, they get stronger for holding the inner organs, giving them a stable floor. Practicing Aswini mudra
Strength and flexibility should be there at the same time. (Too tight muscles create pain and strain in this area). Working these muscles also increases innervations and blood flow into vagina, bladder and urethra, making the tissue more resilient. This problem is limiting many women’s lives as they are afraid of going away from home, and have to plan activities always by finding out where are the lavatories. Often these two types of incontinence are mixed.
Ahara – vihara: Avoiding caffeine and keeping constipation helps. Stressful psychological situations make this problem worse. Avoid stress.
It is important to be connected to the Apana region, to feel it from inside and to find the upward movement exhale is giving. When finding the link between apana and prana (the heart/chest area) the flow of prana becomes more and more free.
17. Joint problems. Joint pain often occurs in joints of high impact, such as knees, hips and hands become stiffer and more painful with age. Joint pain can be extremely discomforting, with other symptoms like stiffness and swelling.
If there is an acute pain, practice has to be langhana to reduce pain – soft dynamic movements according to symptoms or static postures sitting or lying (langhana) or one part is static, other moving. Practice must be comfortable for student. Sometimes asymmetrical movements. Not to put weight on joints.
If pain is not acute – simple movements, laying, moving one by one legs or hands, good one at first, on painful side – very small movements on exhale. Fixing focus – making joint work correctly. Increasing mobility little by little using vinyasas. Using support in standing postures.
Strengthen the joints through static postures is a long term goal.
Prolongation of exhale and hold after exhale, cooling pranayama, soft sounds, calming visualisation (moon, water, etc).
Practice 3 times per day 20 – 30 min. Hot shower after. Rest after.
Warm oil application before practice.
Ahara – vihara: rest after work with relaxing breathing. Suitable lifestyle – not to carry heavy objects. No jumping, running, dancing. Weight loose (in long term).
Eat vegetables (not boiled but flushed with hot water). Drink cumin water, camomile, warm tea. Foods to be avoided are: fried foods, red meat, hydrogenated oils, dairy products from cows, caffeine, white sugar and flour. Eat food rich sulphur: cabbage, broccoli, cauliflower, Brussels sprouts, onions, leeks, scullions, garlic and eggs.

Pain
. If the main problem is pain, then the first goal is to reduce pain.
Tools: practice has to be langhana to reduce pain – soft movements according to symptoms, prolongation of exhale and hold after exhale, cooling pranayama, soft sounds, calming visualisation (moon, water, etc).
Back pain. In menopause women often refer to back pain. Reasons are different.
Lower back pain manifests in different ways. Relaxation is needed to reduce pain according to the student`s condition. Sometimes forward bend works better, sometimes back bend. Observation is needed to decide, in which direction to start. Relaxation is needed to reduce pain according to the student`s condition.  For some people stretching gives relief (backbend), for some forward bend type of movements. According to the student, we create a practice. Extending exhalation and using soft or mentally sounds relives the fear of pain. Starting position must be comfortable for student - usually laying . All movements can be done on exhale at first.
Pranayama: ujjayi on exhale, sitali/sitkari; asymmetrical anuloma ujjayi when pain in one side of the back (ex.:2 times exhale from left nostril, one time from right- it is one cycle for pain in left side)
Meditation: Bhavana - directing prana, light, space, towards the painful area. Relaxing back with chant ( Santih, Om, Namah, Somaya namah...). Working with the mind, filling it with faith and trust  using chant ( Sraddhaya namah, Hrdayam may.. ) to get rid of fear.
When the pain has passed, we have to restore body movements in all directions step by step. At first find what are possible directions, then improve the mobility in all possible directions and then strengthening the structure through taking care of all muscles around the lower back, tightening apana region, staying against the gravity, staying in postures.
Ahara-vihara: sleeping on harder bed, relaxing , resting enough. Building body awareness: working positions, sitting position. Avoiding lifting heavy objects. No vata food.
Headache. Gentle relaxation is needed in all levels. Using lying postures with focusing on apana region, opening neck and shoulder region, neck relaxation. Main focus should be on chanting and meditation.
In some cases, if migren, just resting in a comfortable position, wet cloth on eyes in a dark, calm room and focusing on long exhale in apana region gives help.
Pranayama: long exhalation, sitali/sitkari with  soft chant or sound on exhale ( santih, Om, namah) placing hands on eyes.
Meditation: mainly cooling and relaxing. Bhavana on flowing water, cooling and flowing prana,  space and clarity in the head region.
There has to be strong practice between headaches, building up the muscle balance between weak and tight muscles of the whole body. Vinyasas and static postures done in all possible directions
Ahara-vihara: to have a good rest, fresh air, slow walk, light, sattva food. The cool, wet towel on the forehead gives relief. Awareness of sitting, standing and  working postures .
Constipation. The reason might be physiological or psychological. It is vata condition expressing ( dry, hard ). It may cause many problems by itself (discomfort, flatulence and pain, headache, bad breath etc.) and may lead to absorption of toxins from the colon.
Practice, what includes  active vinyasas, focusing on apana region ( pascimatana- , parivrtti-, parsva type) done on exhaile, inverted (viparita) postures. Prolongation of exhaile and hold after ( towards uddiyana bandha ) . Postures done on inhale ( purvatana type ) and short hold after inhale for increasing  digestive fire are also useful. Using sounds( hram, hrim..) and chanting what helps to increase fire and activates digestive process. Drinking warm water before practice.
Pranayama: ratios ( 1.0.2.0; 1.0.1.1; 1.0.1.2; 1.1.1.0, 1.2.1.0 ) depending on capacity and current needs ( including other symptoms of menopause ); sitali/sitkari (reliving stress level); nadisodhana, ujjayi, anuloma ujjayi, viloma ujjayi, pratiloma ujjayi.
Meditation on cleansing process, visualisation of flowing water, movement of prana in abdominal region; for increasing cooking process in samana region - bhavana on fire, warmth. Using chanting  (Om hram, om hrim..., Agnaye namah, Suryaya namah, Gayatrimantrah etc ) together with visualisation.
Ahara – vihara: Exercising every day, active walking. Dicrising stress level. Vata balancing diet is needed: Food and drink must be warm. No dried fruits, salads, most beans. Eating well cooked vegetables and good oils. Drinking kumin tea, senna leaf tea, ghee in hot milk, pineapple juice and eating more fiber (oatmeal). Avoid over eating.

No comments