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Prana Mudra during Menopause

Prana mudra is a popular hand gesture used in yoga and meditation practices to channel and balance the flow of energy in the body.

It is believed to help increase the life force (prana) within, promoting physical and mental well-being.

During menopause, prana mudra can be beneficial in managing various symptoms and in promoting overall health.

Here's how to perform prana mudra and experience some of its potential benefits during menopause:

How to do Prana Mudra:

1. Simply Curl your ring and little fingers inward to touch the tip of your thumb gently.
2. Keep your index and middle fingers extended straight.

During Menopause Prana mudra can be done in the following way:

1. Prana mudra is done during a walk (indoors or outdoors) for 15 to 20 minutes. You can do deep belly breathing during this walk.
2. Sit in sukhasana or on a chair after you finish the walk. Rest for a minute. Keep holding Prana mudra.
3. Continue doing belly breathings. Do Ashwini mudra on exhalation for 40 breaths. Rest for 30 seconds.
4. Do Uddiyana bandha for 11 times. Rest for 30 seconds
5. Do slow Sheetkari Pranayama for 11 times in 3 sets. Rest for 30 seconds between every set.
6. Do slow Kapalbhatti pranayama for 50 breaths in 4 sets. Rest for 30 seconds between every set.
7. Do Khechari mudra with very slow breathing for 3 minutes.
8. Release Prana mudra and do Anuloma Viloma for 5 to 7 minutes
9. End the session by doing Bramari pranayama while doing Anahata mudra.
10. Relax in sukhasana or shavasana. 

Benefits of practicing this sequence during Menopause:

1. Hormonal Balance: Prana mudra is the best remedy for balancing hormones, it is very beneficial during menopause when hormonal fluctuations occur almost every day.
2. Hot Flashes: Practicing prana mudra reduces the intensity and frequency of hot flashes associated with menopause.
3. Emotional Stability: This mudra may promote emotional stability and help alleviate mood swings experienced during menopause.
4. Stress Relief: By balancing energy flow, prana mudra can aid in stress reduction and overall relaxation.
5. Improved Sleep: It may contribute to better sleep quality, which can be disrupted during menopause.
6. Blood Circulation: Prana mudra is believed to improve warmth and overall blood circulation, which is essential for overall health during menopause.
7. Digestion: Regular practice aids digestion, addressing potential digestive issues during menopause. Be sure you do very nice belly breathings to get these results.
8. Vitality: It is a great remedy to boost vitality and energy levels during a time when fatigue can be common.
9. Memory and Concentration: Prana mudra is very well known to enhance mental clarity, memory, and concentration.
10. Joint Pain Relief: Menopause can be associated with joint pain, and this mudra might help alleviate discomfort.
11. Weight Management: Some practitioners believe that prana mudra can support healthy weight management during menopause. For this you can practice Prana mudra during a walk twice a day. 
12. Heart Health: By improving blood circulation and reducing stress, prana mudra will assist to promote heart health.
13. Menstrual Regulation: For some women, prana mudra practice may help regulate menstrual cycles during perimenopause.
14. Enhanced Immunity: A balanced flow of energy is thought to improve overall immunity.
15. Spiritual Connection: Prana mudra will deepen your connection with your inner self and spiritual awareness during this transformative phase. It will give a renewed energy to sit in meditation.
16. Calmness: Practicing this mudra will induce a sense of calm and serenity amidst menopausal challenges.
17. Joint Flexibility: It is believed to promote joint flexibility and ease stiffness especially when done during a walk.
18. Nervous System Support: Prana mudra is said to nourish and energize the nervous system to cope up with any psychological stress during menopause.
19. Regulated Body Temperature: By balancing energy, it aids in regulating body temperature especially during seasonal changes. 
20. Self-Healing: The increased prana flow enhances the body's self-healing capacity during menopause.