Care for Hot Flashes in Menopause
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The most common and bothersome menopausal symptom is hot flashes and it is believed they are a result of fluctuat-ing estrogen levels. They can happen anytime of the day or night and range from mild, moderate to quite troublesome for some women. Hot flashes are typically experienced as feelings of intense heat with sweating and rapid heart-beat. They may last for 2 minutes and continue up to 30 minutes for each occurrence and the frequency varies from woman to woman. Usually the sensation of heat begins in the face or chest and can spread throughout the body. Visible reddening of the skin appears and it feels hot to the touch.
During hot weather or in a warmer room the symptoms are often more frequent and intense. Some women have difficulty sleeping and this in turn can affect their mood, impair concentration and create other physical problems.
To reduce the symptoms and stress it is best to avoid hot & spicy food, caffeine, alcohol, white sugar and cig-arettes. Keeping feelings of anger and shamed bot-tled up will also create a lot of health problems. It is im-portant to find the root cause of unexpressed anger and give it a voice. Another great idea is to keep a journal to help you discover your patterns. A routine of regular-ly exercise, meditation, slow deep breathing, stretching and yoga are also recommended. While hormone re-placement is available research needs to be done into the possible side effects. There are a few recommended Chinese herbs that women have had good results with.
STEPS TO BE FOLLOWED
- BHAGA ASANA
- SAMA KUMBHAKA
- SHANTA KUMBHAKA
- GADAA KUMBHAKA
- UJJAAYEE KUMBHAKA
- SEETHKAAREE KUMBHAKA
1. BHAGA ASANA YOGAASANANAM, VERSES: 23 & 24
वामपाष्णौगुदं स्थाप्य दक्षाङ्घ्रिं वामजघने ।
मध्यमातेभश्रलरसुंद्धह्वम्च नासादृष्टि श्रुतीः क्रमैः ॥
च्छाद्यजपेज्जिनं भ्रुवि मनोलात्वास्थिरं मनः ।
एवंविधासनं यत्र तत्र साधो भगासनम् ॥
(See Figure 1 p.79)
Vaamapaarshnaugudam Sthaapya Dakshaanghrim
Vaamajaghane |
Madhyamaatarjanyagushtai Naasaadrishti Shruteeh
Kramaih ||
Chchaadyajapejjinam Bhruvi Manolaatvaasthiram Manah |
Evamvidhaasanam Yatra tatra Saadho Bhaga asanam |
(See Figure 1 p.79)
TRANSLATION-cum-TECHNIQUE
- Sit with left heel at the anus and right foot on the left thigh
- Close the eyes with index fingers, nose with middle fingers, and ears with thumbs
- Bring your awareness to the eye brow center
- Meditate on the Master or Deity
- Remain in this posture for 60 seconds
2. IN BHAGA ASANA, NEXT -
SAMA KUMBHAKA, KUMBHAKA PADDHATI,
VERSE: 99
आरेकपूरामनसा ना यादाशुगं धृतिः ।
समः कुम्भो भगवता प्रोक्तः श्रीचन्द्रमोलिना ॥
Aarekapooraa-Manasaa Naabhyaadhaashugam Dhruthihi |
Samaha Kumbho Bhagavathaa Prokthaha Shree
Chandramoulinaa ||99|
TRANSLATION
Mentally holding the breath in places like navel without actually inhaling and exhaling is called Sama Kumbhaka by Sri Chandramouli Shiva.
TECHNIQUE
- Stop inhaling and exhaling
- Hold the breath and mentally retain the breath in throat
- When you can not hold any more relax
- Do this 21 times
3. IN BHAGA ASANA NEXT -
SHANTHA KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 90
कायस्यान्तर्बहिर्व्याप्तिः शान्तकुम्भक उदाहृतः ।
स्थानयोरन्तरे रुध्वा कुम्भयेद्यदि मारुतम् ॥
Kaayasyaanthar-Bahih-Vyaapthihi Shaantha-Kumbhaka
Udhaahruthaha |
Sthaanayoranthare Rudhvaa Kumbhayeth Yadhi
Maarutham ||90||
TRANSLATION
If the breath is restrained inside and visualized to be inside and outside the body, it is called Shanta Kumbhaka.
TECHNIQUE
- Hold the breath inside
- Visualize the breath inside and outside the body
- Hold as long as possible
- Relax when you can not hold any more
- Do this 21 times
IN BHAGA ASANA NEXT
4. GADAA KUMBHAKA KUMBHAKA PADDHATHI, VERSE 112
उभा यां पूरणं यत्र रेचनं सूर्यवर्त्मना ।
गदाकुम्भः शिवेनोक्तो योगिनो बलकारकः ॥
Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||
TRANSLATION
When the inhalation is performed through both the nos-trils and exhalation through the right one, it is called Gadaakumbhaka explained by Shiva and strenghthener of Yogis.
TECHNIQUE
- Inhale through both the nostrils
- Hold the breath
- Exhale through the right nostril
- Do this 21 times
5. IN BHAGA ASANA NEXT
UJJAAYEE KUMBHAKA
KUMBHAKA PADDHATHI, VERSES 131 & 132
मुखं नियम्य नाडी याम् आकृष्यासुं नियोजयेत् ।
कुण्डलीपार्श्वयोः पश्चात् कुम्भयेदुदरस्थितम् ॥
रेचयेत् इडया वायुं गच्छन्तिष्ठन्यदा चरेत्।
उज्जायीकुम्भकः प्रोक्तः शिवेनाखिलवेदिना ॥
Mukham Niyamya Naadeebhyaam Aakrushyaasum Niyojayeth |
Kundalee-Paarshvayoho Pashchaath Kumbhayeth
Udharasthitham ||131||
Rechayeth Idayaa Vaayum Gachchan Thishthan Yadhaa
Chareth |
Ujjaayee-Kumbhakaha Prokthaha Shivenaakhila-
Vedhinaa ||132||
TRANSLATION
One should inhale through both the nostrils and closing the mouth and retain the breath along the Kundalini and exhale through the left nostril. This is the Ujjaayee Kum-bhaka explained by Shiva.
TECHNIQUE
- Close your Mouth
- Inhale through both the nostrils
- Hold as long as you can judiciously
- Exhale slowly through the left nostril
- Do this 21 times
6. IN BHAGA ASANA NEXT
SEETHKAAREE KUMBHAKA
KUMBHAKA PADDHATI, VERSES: 137&138
रसनामुन्मुखीकृत्य सीत्कारं कुर्वता मरुत् ।
पीयन्ते कुम्भके यस्मिन् नासिका यां विरेचनम् ॥ १३७ ।
रसनां प्राणसंयुक्तां पीड्यमानां विचिन्तयेत्।
सीत्कारीकुम्भकः प्रोक्तः सर्वसिद्धिकरः सताम् ॥ १३८ ॥
Rasanaamunmukhee-Kruthya Seethkaaram Kurvathaa Maruth | Peeyanthe Kumbhake Yasmin Naasikaabhyaam Virechanam ||137|| Rasaanaam Praana-Samyukthaam Peedyamaanaam Vichinthayeth | Seethkaaree-Kumbhakaha Proktaha Sarva-Siddhikaraha Sathaam ||138||
TRANSLATION
Having turned the tongue upwards, inhaling the air by producing the sound "seeth (hiss)" (because of inhalation), hold the breath and then exhale through both the nostrils. Concentrate on the tongue and the sound created by the air. This is called Seethkaaree Kumbhaka - the bestower of great Siddhis to the sadhus.
TECHNIQUE
- Turn and Raise the tongue upwards
- Inhale the breath with a sound "seeth" (hiss) and be aware of the tongue and the hissing sound created by the air going in
- Hold the breath as long as you can judiciously
- Exhale through both the nostrils slowly
- Do this 21 times
END OF KRIYA