Stand up straight. Lift both hands above the head sideways. Join both the hands together. In this position, both the palms will be closed to each other. Have deep inhale and exhale. (Normally exhale should be 2 seconds more than inhale.) Repeat 3 breaths.
Though, this is not directly beneficial, it works more effective for the nervous system around the neck. Gently rotate the head on all directions. Repeat 10 times in both clock and anti-clock directions.
This is for the chest to expand and Arm pits nerve to get good activation. Keep the fingers in the cave in portion of the shoulder joint. Rotate the Left shoulder clock wise then the Right Shoulder Clock wise. similarly rotate the Left shoulder Anti clock wise and then the Right shoulder Anti clock wise.then both together clock wise and anti-clock wise 10 times Gently. While doing so, ensure that the Muscle touch the ears.
Chest Expander
This is one of the important exercises. Bring both the hands near the chest. Close the fist. Then slowly expand to a maximum extent possible sideways. Repeat this step thrice.
Waist Rotation :
Stand Straight. Slightly widen your legs to keep balance. Keep the Hands in the fixed position on either the waist. Now slowly keep moving the waist in the left side then to front then to right side and then to the backward position. Slowly repeat this process. In whole of the exercise, ensure that only your waist rotates and not the entire body. This gives a very good movement to the Hip joints and the parts and nerves. This will reduce the stomach pain and hip pain in the longer run which occurs due to menopause.
KIDNEY MASSAGE
Sit in Vajrasana posture. Let your Backbone be straight. Slowly bring both your hands towards the lower Back bone. Now gently with your fingers, massage from the center spine in the mid segment and bring it down through your seats and end it near the folded knee. Repeat this process for 10 times. Let your finger movement have slight pressure. This is a very use full practice which stimulates the nerves in and around Kindly. Once it's function is normal many hidden disturbances will reduce.
Foot Reflexology.
This is a Vital exercise as there are about 40,000 nerves end in foot area. By this reflexology these get stretched and skewed and gains more Elasticity. This elasticity helps in free and better blood flow. The first one in this is reflex. Stand straight and slightly widen the legs to gain the balance. Then lift your Left Leg few inches above the floor and balance with the other leg. Keep rotating the foot clock and anti-clockwise. Raise and Low. Similarly do for the Right foot. Ensure that only the foot is given exercise not the leg.
Ankle Massage :
This is another vital simple workout. All you need to do is sit straight and in legs stretched position and place the left ankle on the right Thigh. Now slowly place your finger on the position showed in the picture and start massage from the top to the ankle End. You can apply bit pressure and repat the same for the other leg also.
Foot Massage :
This is the final of the three steps in the foot reflex. As directed sit straight and legs stretched. Then place the left leg on the right thigh. Keep applying pressures with the Thumb all around the fingers starting from the Leg Thumb end with the last finger. Then slowly start applying pressure from the portion below the thumb and move Zig Zac and move till the bottom of the foot. Repeat the process for the right foot also.
Finger Massage :
This is also equally important as Foot Massage. Sit in Vajrasan or Suhasan. Keep the left hand in the straight view where palms facing you. The distance between you and the body should be 1.5' minimum. Now keep massaging the left hand starting from the Ankle, till the edge of each finger. Repeat the same for the right hand also.
Stomach Massage:
This is to stimulate the veins in and around the stomach, Improve the digestive system and reduce stomach pain. Lie down flat on the mat and take deep and slow inhale and exhale. Do this 10 times. Then slowly place your right palm around the stomach and move in circles. Repeat this process 10 times. No need to do anti clock wise.
Lower Abdomen Massage:
This will primarily stimulate the nerve in the lower abdomen area. a very good exercise for the Urinal and Motion related issues. As constipation is one of the side effects of Menopause this will regularize the system. But one must drink 500ml water in the early morning hours around 5am.
Note : Vitamin "D" deficiency is one of the important factors. Keep standing in the early morning sun which has more of Vitamin “D”. Without doing the simple exercise please do not proceed for Asana which cannot give benefit.
After this Simple Exercise kindly relax for 20 miniuts.
Now Let us Proceed to the next portion that is Asanas.
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