Q&A

I am 45, in early menopause and would like to know which styles of yoga would best help me at this stage of my life. - SEEMA BHATIA, PUNE

Menopause is a natural change affecting the human body. Exercise is of great value as it prevents many side effects of menopause. Regular asana practice starting at an early age strengthens the bones which avoids osteoporosis, a typical post menopausal effect. Yoga asanas are very beneficial to strengthen every body part because yoga works at a cellular level. But then doing viniyasa yoga practice, which is asana combined with breath, a true Krishnamacharya tradition is very helpful. This is the style of yoga which is most appropriate for you.

I have a circulation problem in my hands and lower arms, which includes numbness and pain. Is there an asana or pranayama that will help release the energy blockage? - KARAN REDDY, BANGALORE

Numbness or pain of hands is typically caused by weakness or stiffness of muscles in the upper back or neck regions. Doing basic movements like opening and closing your fingers, wrist rotation, touching palm to shoulders, shoulder rotation, arm rotation are basic easeners. These help in strengthening and easing all energy blockages in the joints. Key aspect is consistency and making it a habit. Doing basic pranayama like alternate nostril breath relaxes the nerves. But then, if you have any specific problem you should consult a physician.

What postures should I focus on for a short practice of 20-30 minutes? - < b> REENA IYER, CHENNAI

There are several postures in yoga. If you have any specific challenge or an area you are looking to strengthen, there are specific asanas which could be better suited. Otherwise, doing a few suryanamaskars and standing asanas some days or suryanamaskars with supine asanas like spinal twist and bridge posture to strengthen the lower back or upper back areas are good practices. Always end the practice with pranayama

and meditation.

Are there certain postures that are good to do in the morning to wake me up? - DEVYANI M, MUMBAI

The best practice is suryanamaskar. Start with tadasan, a gentle spine stretch and a lateral stretch of spine called triaka tadasan. Do shoulder opening stretches and then do a few suryanamaskars with breath coordination. End the practice with pranayama and meditation. This will keep you energized throughout the day.