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MARJAR KRIYA SEQUENCE FOR ANDROPAUSE

Yoga


MARJAR KRIYA SEQUENCE FOR ANDROPAUSE

"Andropause” also known as the Male Menopause is talked about as changes in male hormone levels due to age, stress and Incorrect lifestyle habits. Male menopause involves a drop in testosterone production in men who are of age 45 or older. All hormones are interrelated, so a deficiency in one hormone soon in any gland affects other glands such as the brain glands, pancreas, adrenals and thyroid. It is often seen that andropause also causes conditions like diabetes, hypothyroid and serious emotional changes due to hormonal imbalance.

Male menopause symptoms can cause physical, sexual, and psychological problems. They typically worsen as you get older. They can include:

  • Low energy during working hours
  • Depression or sadness for no reason
  • Reduced will power to complete a challenging task
  • Lowered self-confidence in dealing with superiors
  • Insomnia or difficulty sleeping
  • Weight gain near the belly and waist
  • Reduced muscle mass and feelings of physical weakness
  • Decreased bone density
  • Erectile Dysfunction and Reduced libido

Yogic techniques has been used to manage this condition for ages. Marjar kriya is one of the most body movements that helps to manage hormonal levels within a very short span of time.    

How to do Marjar Kriya

  1. Do the Cat pose
  2. Inhale for 2 seconds as you lift your head up and push your chest down as shown in figure 1
  3. Exhale for 2 seconds as you move your head down and push your spine up as shown in figure 2
  4. Start slowly and gradually increase speed to do Dynamic Marjar kriya.
  5. Repeat the movements for 10 to 20 times

Marjar kriya can be done with many types of asana and kriya to reverse different types of hormonal imbalances like diabetes, thyroid disorders, etc. it can also be used during menopause and andropause.

Given below is a sequence that is used by us for men between the ages of 45 to 60 years.

 

MARJAR KRIYA SEQUENCE FOR ANDROPAUSE

  1. Full Body Warm Ups or Brisk walking for 5 minutes
  2. Belly Breathings, 20 breaths
  3. Padahasta Asana, 10 breaths
  4. Slow Marjar Kriya , 6 times
  5. Bhastrika Pranayama, 30 breaths
  6. Marjar Kriya , 10 times
  7. Kapalbhatti Pranayama, 100 times
  8. Dynamic Marjar Kriya , 20 times
  9. Uddiyana Bandha, 11 times
  10. Dynamic Marjar Kriya , 20 times
  11. Anuloma Viloma Pranayama, 2 minutes
  12. Bramari Pranayama for 3 times

 

SOME POINTS TO NOTE DURING THE PRACTICE

  • Do this sequence after your morning walk or yoga session
  • Rest for 10 seconds between every breathings, rest whenever needed and start with less repetitions
  • Stop if you feel any discomfort or heaviness in the chest, eyes, nose or head.
  • Practice this sequence thrice a week for 12 sessions and let us know your experience.
  • We assume that yoga practitioners are familiar with the other Breathings named here.

 

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Yog Vinyasa - wellnessinfo55@gmail.com – Whatsapp number  - 93240 36235

 

 

Disclaimer

The sequence is very simple and safe for all regular practitioners of yoga postures, but still it is always advisable to practice under the guidance of an expert and start the practice slowly. Consult a Health care Advisor before you start if you are undergoing any serious medical treatments.