By Ashwini Guruji, Dhyan Ashram

If you look at the family portrait of your great-grandparents and their contemporaries, you will see that there was a reason why ladies of that era could bear seven to ten healthy kids in one lifetime. The reason was, a healthy lifestyle. They would squat as a matter of habit, mop floors while squatting, they would manually churn volumes of butter out of milk everyday and would use grinding stones (chakki) to grind flour and spices. In fact, especially during pregnancy, the older women ensured that the to-be-mother exercised on the grinding stone and churner to avoid postnatal back problems. All these routines worked to massage and strengthen the reproductive organs. Women of today have one or two kids and that too usually happens by surgery. What is more, both men and women are exposed to toxins like lead, carbon monoxide and nicotine and harmful radiations that adversely affect their reproductive health.

In their middle age, women usually undergo profound transformation involving hormonal fluctuations that influences their physical, emotional, and psychological well-being. Ayurveda recognizes this stage as a Vata-dominant phase, where qualities like dryness, lightness, and instability become more prominent in the body.This includes irregular periods, body pain, joint pain,fatigue , dryness of skin, hot flushes, night sweating, abdominal discomfort, weight gain,disturbed sleep, brain fog,anxiety, mood swings etc.

Implementing lifestyle modifications is crucial in maintaining good health and effectively managing reproductive health in this age.

-Diet: A  nourishing, warm, and grounding diet helps pacify Vata and supports overall health.

*Include fresh green vegetables,cow milk, cow ghee, dates and nuts like raisins, walnuts and almonds in diet.

*Seasme seeds and millets like Ragi  help in bone health.

*Including herbs like ginger, cumin, coriander, Fenugreek seeds, fennel seeds,carom seeds boost metabolism and reduces bloating.

*Food rich in phytoestrogens like flax seeds, seasme seeds,legumes like chickpeas ,help in balancing hormones.

*Herb like Shatavari with its cooling properties is useful for hot flushes

and excessive sweating.

*Black Raisin Soup also helps relieve fatigue and tiredness in this age. Soak 15 black raisins in a glass of water overnight.Next day boil and strain .Add cumin powder and rock salt. This black raisin soup is a coolant, it improves haemoglobin and is refreshing.

Yoga for Hormonal Balance 

-Sanatan Kriya which is a yogic Kriya brings one in a state of balance. It is taught world wide free of cost.

-Pranayamas

Regular breathing practices like Ujjai Pranayama and Nadi Shodhnam Pranayama help stabilise emotions and reduce stress.

-Asans beneficial at this time are-

*Chakki Chalana: Sit with legs extended and bring the soles of the feet together to form a diamond shape. Interlock the fingers and stretch the arms forward. Gently rotate the torso in a circular motion, mimicking a grinding wheel, moving forward and backward with comfort. Practice seven rotations in each direction, coordinating breath with movement. This asana massages the pelvic region and supports menstrual regulation.

*Parivritti Janu Shirshasana: Sit upright with legs spread wide. Bend the left knee, placing the heel near the perineum, while keeping the right leg extended sideways. Inhale and raise the left arm, then exhale and stretch it over the head towards the right foot, holding the foot with both hands. Gently bring the head towards the knee and hold the posture while breathing in ujjai. Return slowly and repeat on the other side.

*Gomukhasana: Sit comfortably and fold the left leg so the heel rests near the right buttock, then place the right leg over it so the knees are stacked. Raise the right arm overhead and bend it behind the back, bringing the left arm from below to clasp the hands. Keep the spine straight and maintain ujjai breathing to release tension and calm the mind.

*Utthanasana : Stand straight, legs wide apart, toes pointed outward. Fold your hands above the head.

Keeping the back and neck straight and buttocks squeezed in, bend the knees to go down by about ten inches. Maintain Ujjai breath. Hold this posture for a count of seven and then go down another ten inches. Once again hold for a count of seven and go further down so as to squat. The heels stay on the floor and the back does not bend.

Stay for a count of seven. The asana must not be practiced in case of uterus prolapse and after three months of pregnancy.

*Supt Vajrasana: Sit in Vajrasana and gently lie down backwards taking support of elbows and arms to rest the head on the floor. Hands rest on the thighs or under the head. Close eyes and relax the body. Maintain Ujjai breath. People suffering from sciatica, knee or back problems should not perform this asana.

-Abhyanga or Oil Massage:

Abhyanga simply means oiling your body. You can use an oil that suits your body, according to your dosha. Use coconut or sunflower oil for pitta dosha and warm sesame oil for vata dosha, while warm mustard and safflower oils are best suited for the kapha dosha. However, if you are unsure of your dosha or have doubts regarding your constitution then it is best to consult an Ayurvedic vaid. This helps in reducing stress,improves blood circulation, reduces dryness of skin, helps relieve  body pain and promotes sound sleep.Oil massage should be followed by fifteen minute rest and then bath with lukewarm water.

Dhyan foundation conducts free Yoga sessions at the below centers

ADELAIDE SESSIONS

Yoga in Mitchell Park

Every Saturday, 8:00 AM

Yoga at Medindie

Every Sunday, 10:00 AM

MELBOURNE SESSIONS

Yoga at Altona Meadows library

Every Sunday, 10:30am

HAMILTON & RURAL VICTORIA SESSIONS

Yoga at Hamilton, vic

Every Friday, 9:30 AM

Dartmoor Rd, Yulecart

Yoga at Coleraine

Every Tuesday, 5:30 PM Coleraine VIC

Ashwini Guru ji is the guiding light of Dhyan Ashram and an authority on Vedic Sciences. His book, ‘Sanatan Kriya: The Ageless Dimension’ is an acclaimed thesis on anti-ageing. Log onto www.dhyanfoundation.com or mail to dhyan@dhyanfoundation.com for more.