Menopause & Yoga

poland 2017

Management of Menopause

History may look at this era and say it was the age when human beings challenged the inevitable. Aging and old age is one such certainty which the world today is doing everything in its power to overcome or at least postpone.  One look at the booming market of products and even medical means such as surgery which is being resorted to cover-up the ravages of age is a pointer to the desperate means being adopted. Such is the pressure on men and women to keep looking young and attractive that it is resulting in psychological disorders.

For women one such milestone signaling the onset of the penultimate stage of their life is menopause. After puberty this is the second time when a woman’s body undergoes dramatic but natural hormonal changes. The unfortunate part of women’s association with this natural happening is fear of onset of old age. Most educated women know that withdrawal of certain hormones from the body like estrogen and progesterone triggers  changes in the bone, skin and circulatory system.
 The sexual drive is another human instinct which the market place in today’s world uses to sell products. Menopause, it is feared triggers changes in the sexual drive. Both fears, aging and decrease in sexual drive, though not completely unfounded, are, however, uncalled for because along with bodily, chemical and physical changes, complementary mental, emotional changes make it easy to slip into this new phase in one’s life. In fact, earlier it was a welcome change for most women when the monthly bore of menstruation and its problems came to an end. Also, it heralded a new phase in men and women’s lives, when they stopped “becoming” and started “being”. In this elevated state of mind, superficial drives of younger age like looks, pressure of achieving and proving oneself are passé. Moreover, it mostly coincides with couples becoming free of parental responsibilities and signals personal growth of a different kind.
 However, if one unnecessarily resists this natural phenomenon and dreads the outcome it will only add to making this transitory phase difficult.
Management of menopause through yoga is definitely not an attempt to pamper such “desperate” attempts to foil aging process, but a simple, sure shot way of managing the effects of changes to remain healthy in body and spirit. Besides a whole set of yogic exercises to help out bodies in going over this biological hump, there is also a bit of life style which must be blended in for maximum benefits.
A healthy diet in fresh vegetables, fruits, with lots of greens, and avoiding fats, processed sugar, stale or canned food, alcohol and tobacco along with ample sleep is a must.
To understand the various yogic exercises which beautifully aid and assist  during menopause it is essential to understand and be aware of the changes taking place in a woman’s body.
Hormonal changes is the biggest factor in menopause. The endocrine system is made up of organs and tissues that produce hormones which is secreted into the blood stream to be used by other organs and systems in the body. The hypothalamus located in the brain produces hormones. The pituitary gland also located in the brain reaches its maximum size in middle age and gradually becomes smaller in two parts. The front part stores hormones produced in the hypothalamus and the back part produces hormones that affect the thyroid gland, adrenal cortex, ovaries, and the breasts.

The thyroid gland is located in the neck and produces hormones that help control metabolism. With aging, the thyroid often becomes lumpy (nodular). Metabolism gradually declines.
The para thyroids are four tiny glands located around the thyroid. Parathyroid hormone affects calcium and phosphate levels. This, in turn, affects the strength of the bones. Changes in the level of parathyroid hormones may contribute to osteoporosis.

Now we will see how some yogic exercises directly affect the various hormonal glands mentioned above.
Inverted asanas are the best for healthy functioning of the endocrinal system, especially the thyroid and pituitary . One of the best inverted asanas is the Sarvangasana ( sarva=whole, ang=body, asana).
The foremost and most important effect of any inverted pose is that it increases the blood supply to the brain. The heart under normal conditions  has to throw up blood to higher level than itself against the pull of gravity. An inverted pose cancels out the pull of gravity and helps flood the brain with fresh supply of blood.
This directly affects the master controller of the endocrinal system, the pituitary glands which lie in the brain. This helps in improving the efficiency of the glands leading to harmony and balance in the entire hormonal system.
It’s most stunning effects are also on the thyroid and para thyroid glands which get compressed, exercised. As mentioned earlier the thyroid and para thyroid glands affect the metabolism and production of calcium and phosphate. Therefore, when their efficiency is assisted they help off set damages set in with age.
To maximize the effects of inverted pose on the thyroid glands, the sarvangasana is usually followed by the matsyasana, in which the thyroid glands which were compressed in the sarvangasana are expanded thus massaging and exercising them further.
Similarly Surya namaskar is a highly potent exercise and tackles many problems.
 Asanas should be followed  by Pranayam. If one is inclined to prayer and worship then it is good to incorporate it in one’s routine. For others merely listening to soothing music or any relaxing activity is advised.
Following set of exercises makes a good package for management of menopause:
Begin with Pawanmuktasana series.


Royal path of yoga: Rajayoga Dr. Rajesh kumar


Today we are living a world where science and technology
play a vital role in our life. Knowledge in different fields, such as Art, Science, Commerce, Music, Painting, Technology Medicine, Law, Engineering work to make our life more comfortable and convenient.
In the same way, different types of yoga can help manage our health at different levels.
There are different branches of Yoga, which work at different levels of our personality and which work collectively for our holistic growth. They are Raja Yoga, Bhakti Yoga, Karma yoga and Jnana (gyan) yoga.
The regular  practice of these  four Yoga; helps  sustain humanity against all odds 
A few years ago U.N.O.  defined Health as Moral, Physical, Mental and Spiritual Wellbeing With this definition, they were endorsing Ashtanga Yoga, the eightfold path of Raja Yoga. 
Thus  the authenticity of the ancient scriptures on Raja yoga  by  Maharshi Patanjali, known  as yoga sutra is established
It compiles196 verses, detailing the journey of an individual to attain the higher state of awareness to experience the self.
Review of literature
Patanjali yoga sutra is well-known in the literature on Raja yoga, where Raja yoga is fully explained and detailed for benefit of mankind.
In Bhagwad Gita, Lord Krishna explains Raja Yoga to distressed Arjuna on the battlefield of Mahabharata
Swami Vivekananda also details in his Rajayoga book for the royal path of mankind.
In Yoga darshan book, Bihar school of yoga, Paramhamsa  Swami Niranjanananda Saraswati our beloved Guru details the eight limbs of yoga:
The first four; Yama, Niyama, Asana, Pranayama is also known as Bahiranga Yoga help us to understand gross nature of mind, body and prana in connection with social and moral values.. Whereas pratyahara dharna, dhyana and samadhi are known as Antaranga yoga for sublimation and contemplation with the self.
Raja Yoga has been divided into two groups of four limbs each. Out of these, the first four stages (Yama, Niyama, Asana and Pranayama) are known as the external or bahiranga yoga as they bring transformation in the external personality and behaviour and  finally our action which are related in our day to day interactions the world. The last four stages (Pratyahara, Dharana, Dhyana and Samadhi) constitute the antaranga yoga, eight limbs  of yoga ,the inner yoga which works with the mind and makes one experience the full mind from the initial state of sensory withdrawal to the state of Samadhi, which is unity of all the faculties of the mind. It is a mental process of observation, analysis, reflection, contemplation, meditation and achievement. These last four stages stop the input of further impressions or vrittis into the field of consciousness.
Compiled by the Sage Patanjali Maharishi in the Yoga Sutras, the Eight Limbs are a progressive series of steps or disciplines which purify the body and mind, ultimately leading the yogi to enlightenment. The Eight limbs are:
 1 Yama
The first aspect of Raja yoga is Yama, translated as the moral mode of conduct by the layman but actually meaning yogic self-control. There are five Yamas or external disciplines:
•  Ahimsa or non-violence: Ahimsa refers to the act of eliminating violence from our actions as well as thoughts. This violence is expressed in one’s interaction with other people and also with oneself in the form of an emotion, thought, desire, feeling and ambition.
•  Satya or truthfulness: Satya does not refer only to what one speaks, but also the awareness of the correct, the right that is being manifested from within and the ability to express it. When one is able to observe the true manifestation of a vritti, thought, desire, or the influence of some external situation on our life, without it being affected by the agencies of our intellect, then that truthful state of mind represents the purity and harmony of our inner expressions and experiences.
•  Brahmacharya or moderation in all things (control of all senses). Also refers to celibacy: The word Brahma means ‘the higher reality’ and achara means ‘the follower of’. Thus Brahmacharya means one who is established in higher consciousness.
  Asteya or non-stealing.
 Aparigraha or non-covetousness: Aparigraha allows us to perceive the attachments which bind us to rajasic or tamasic states of mind, which do not allow us to see beyond selfish qualities. Thus Aparigraha, or non-attachment, is an effort to rise above all things which hold us down
2 Niyama
The yamas are meant to harmonize the social and external interactions in one’s life, whereas the niyamas create a sense of discipline in one’s inner life. The Niyamas or observances (Do’s) are also divided into five and complete the ethical precepts started with the Yama. These qualities are:
•  Saucha or cleanliness: Apart from physical and environmental cleanliness, Saucha is also geared to create the feeling of cleanliness within the mind. If one lives in a clean environment, it affects the frame of mind and helps to overcome the different mental conflicts and dissipations. Satvik food, good friends, good thoughts develop internal cleanliness and aide positive attitude.
•  Santosha or contentment: Santosha means to be happy with what one has and to maintain a constant state of self-satisfaction and fulfilment.
•  Tapas or austerity: Tapas means not to go against natural things available in life and to condition the body. Tapa burns the impurities of the personality according to yoga. Mauna (silence) is a part of tapas.
•  Swadhyaya or study of the sacred texts: The word swadhyaya means self-study. It includes the analysis and knowledge of our own personality, awareness of our individual qualities, strengths and weaknesses, in order to know who we are. Without practical application there is no logic in swadhayaya.
Ishwara Pranidhana which is constantly living with an awareness of the divine Presence (surrender to God
3 Asana
Asana  is a physical posture in which one is at total ease and in perfect harmony with oneself. It helps in harmonizing different body systems such as the skeletal, muscular, nervous, glandular and digestive. The discipline of the body is as much necessary for the attainment of concentration as that of the mind. If the body is not free from diseases and other disturbing influences, it is very difficult to attain concentration. Hence Yoga lays down elaborate rules for maintaining the health of the body and making it a fit vehicle for concentrated thought. It prescribes many rules for preserving the vital energy, strengthening and purifying the body and the mind. The asanas or postures recommended in it are effective ways by which the body can be kept partially free from disease, and all the limbs, especially the nervous system, can be brought under control and prevented from producing disturbances in the mind.
 4 Pranayama
Pranayama is the regulation or control of the breath. Asanas and Pranayama form the sub-division of Raja Yoga known as Hatha-Yoga. By far the most important thing about good breathing is the Prana, or subtle energy of the vital breath. Control of the Prana leads to control of the mind. Breathing exercises are called Pranayamas, which means to control the Prana.
 Scripture has mention  only six type of 
Six type of  pranayama 
nadi shodhan 
sheetali /sheetkari
Most people use only a fraction of their lung capacity for breathing. They breathe shallowly, barely expanding the ribcage. Their shoulders are hunched, they have painful tension in the upper part of the back and neck, and they suffer from lack of oxygen. They should learn the full Yogic breathing.
The Different Types of Breathing
There are three basic types of breathing.
•  Clavicular breathing is the most shallow and worst possible type. The shoulders and collarbone are raised while the abdomen is contracted during inhalation. Maximum effort is made, but a minimum amount of air is obtained.
•  Thoracic breathing is done with the rib muscles expanding the rib cage, and is the second type of incomplete breathing.
•  Deep abdominal breathing is the best, for it brings air to the lowest and largest part of the lungs. Breathing is slow and deep, and proper use is made of the diaphragm.
Actually, none of these types are complete. A full Yogic breath combines all three, beginning with a deep breath and continuing the inhalation through the intercostal and clavicular areas.
5 Pratyahara
Pratyahara consists of withdrawing the senses from their respective external objects and keeping them under the control of the mind. When the senses are effectively controlled by the mind, they follow, not their natural objects, but the mind itself. So in this state, the mind is not disturbed by sights and sounds coming through the eyes and ears, but makes these senses follow itself and see and hear is own object. This state is very difficult, although not impossible, of attainment. It requires a resolute will  and long practice to gain mastery over one’s sense.
 6 Dharana
Dharana means to hold or bind the mind at one point. It is not just a fixation of the mind on something. The yogic tradition describes three different levels of dharana: bahir lakshya (external aim), madhya lakshya (intermediate aim) and antar lakshya (internal aim).
•  Bahir Lakshya: In this, the external aspect of dharana, an effort is made to internalize the mind, to fix the mind on one point, to intensify the state of concentration and also to awaken the two nadis, ida and pingala.
•  Madhya Lakshya: Madhya Lakshya is the intermediate stage of dharana. In this stage an effort is made to focus the mind on the experience of space. As the consciousness becomes stabilized in subtler perceptions, the practice takes on a new dimension, becoming part of laya yoga, where individual consciousness dissolves in the knowledge of the absolute.
Antar Lakshya : The last stage of dharana is antar lakshya. Here an internal aim has to be aspired for. It is subtle, psychic concentration, holding the mind to an inner experience and having darshan of it, not just imagining it. This stage can be considered as the preliminary state of Dhyana because in this state the awareness and concentration of mind have passed beyond the experiences which arise out of the conscious and subconscious perceptions. One has acknowledged them and entered into another level of dharana where the psychic awareness becomes active.
 7 Dhyana
After Dharana, we come to Dhyana, which is generally termed meditation. This meditative state is attained when one is established in psychic awareness. Dhyana is the steadfast contemplation of the object without any break or disturbance. This has the effect of giving one a clear and distinct representation of the object first by parts and aspects. But by long continued meditation, the mind can develop the partial representation of the object into a full and live presentation of it. Thus dhyana reveals the reality of the contemplated object to the yogi’s mind. When mastered, Dhyana leads to the state of Samadhi.
 8 Samadhi
Samadhi is the super conscious state. In Samadhi non-duality or oneness is experienced. This is the deepest and highest state of consciousness where body and mind have been transcended and the Yogi is one with the Self or God. Samadhi is a progression from one state of higher consciousness to another. The four compartments of Samadhi have been explained in the form of vitarka (reasoning), vichara (reflection), ananda (bliss) and asmita (sense of individuality). In the various stages of Samadhi, every lower state is a means to a higher state. The 13 stages of Samadhi are:
•  Nidra : Deep sleep
•  Sahaja: Mind is switched off from the external world of name, form, idea, time, space and     object.
•  Samprajnata: Knowledge with awareness in association with reasoning, reflection, bliss and     sense of individuality is samprajnata.
•  Asamprajnata: The neutral space where the consciousness resides before moving from     samprajnata to savitarka.
•  Savitarka: Absorption with reasoning.
•  Nirvitarka: Transition point similar to asamprajnata. There is no association with any word,     knowledge or sensory perception.
•  Savichara: Process of awareness through deep reflection.
•  Nirvichara: Absorption without refelction.
•  Ananda: Blissful Absorption. This is a state of absolute peace and bliss.
•  Asmita: The ego and the sense of individuality are completely finished. One becomes cosmic     or universal at this point.
•  Sabija: Absorption with seed. This seed can be defined as the object upon which the     consciousness rests during the process of Samadhi.
•  Nirbija: Absorption without seed.
•  Maha
All these stages first break through the different patterns of consciousness and ultimately expand beyond the range of prakriti to encompass the cosmic or unlimited consciousness. This is the culmination of raja yoga.
Raja yoga  is the practice which our ancient sages have gifted  to us, for transformation  of mind , awaken state of awareness through our daily and regular practice.of  eight limbs of raja yoga .
To maintain the basic health of the body ,different practices of simple techniques help to  stimulate and mobilize the body and keep it free from physical tension
Pranayama breathing techniques release stress and rejuvenate   cells of body .
This flow of prana and energy  harmonizes the nervous system ,releases carbon dioxide and toxins from the body 
Prevention from Diseases and ailments.
Balances the three Doshas :Kapha, Pitta and  Vatta
Pratyahara: Withdrawal of the senses
An art to withdraw senses from  outside  world and internalize  the awareness .Dharna , dhyana and samadhi give concentration of mind , controls oscillation nature , stabilize  ability to attain the goal of life.
yoga darsha  by swami niranjananada saraswati
four chapters on freedom  by swami satyananda saraswati
yoga  magazine  from bihar school of yoga 

Dr.Rajesh kumar, Sanyasi Bhargava

” Yoga is the lifestyle of the New Millennium”
                                                     -Swami Satyananda Swaraswati
Guru Rajeshji, Dr Rajesh Kumar, sanyasi Bhargava is an Indian Master in the Ancient Science of Yoga, Yoga Therapy, Tantra and consciousness. Dr Rajesh Kumar travell and associates with the medical world, corporate house for teaching and imparting the wisdom of mystic and the yogic world. Dr Rajesh Kumar, sanyasi Bhargava conducts INTERNATIONAL  YOGA THERAPY TEACHER TRAINING COURSE,,  @@@   200HRS, 300HRS. &500 HRS. IN  EUROPE, POLAND & AUSTRALIA.
 in Poland. Croatia, India, Australia, Africa 

” In today’s hectic lifestyle and 24/7 work style, the desire to stop awhile and rejuvenate is intensifying.
The need to nourish and nurture is imperative.
This understanding and “the process of self-realization needs everyday constant practice”……meditation and the path of yoga make this attainable.
This belief has inspired me to research a deeper understanding of the human psyche.
The pursuit of Holistic Wellness has helped me to look for the root problem of imbalance causing disorders and not just treat the symptoms…”
                     Yoga Guru Rajeshji
Dr Rajesh Kumar (Sannyasi Bhargava – Spritual Name)

about Guru Rajeshji

Sanyasi Bhargava (Rajesh Kumar) hails from Deogarh in Jharkhand, the place of the Buddha and Mahavira and the Baba Baidyanathdham, a famous place of Lord Shiva’s, also known for Tantra.
He finished his academic education with high grades in Botany; it was then that he came in contact wiParamahamsamsa Satyananda in Deoghar when Swamiji was completing his Panchagni Sadhna. He went to Munger and Bihar Yoga Bharti, the world renowned university for complete scientific yoga education and completed his Masters in Applied Yogic Science passing with a first class degree.
He served Bharat Heavy Electricals Limited Bhopal, the largest public sector company in India with over 10000 employees, for two years. There he taught stress management through a series of lectures and yoga practices to senior executives and junior employees in the H R department.
Swami Niranjan initiated Rajesh in Karma Sannyasa thus allowing him to become a Sanyassi Bhargava. He went to Rishikesh and the foothill of Himalayas to learn the ancient system of tantra knowledge and experience ashram life.
Now travelling in, Europe, Poland, Germany, Croatia Australia & Africa Teaching Mumbai having gained 20 years of experience in teaching yoga&spirituality on a regular basis, including teaching at prestigious clubhouses like the Garware and corporates like Mahindra & Mahindra.
An expert in treating ailments of neurological muscular and skeletal system with trained perception and therapeutic yoga. His intensive research on the effects of trataka on insomnia proved that sleep inducers are not the solution for an undisturbed sleep. Instead, with the sincere effort he believes with help one can restore the natural potential for self healing through yogic tools which also can cure psychosomatic diseases.
He has a proven ability to interact with people at all levels and specializes in programmes for corporates and the hotel industry. He has also trained to hold yoga conventions and seminars anywhere in the world.
He is a master in kundalini yoga, kriya yoga, chakra awakening and spiritual sadhana designed for the transformation of personality. With help, these ancient tools can be utilized to release the true spiritual potency in your everyday life.


PhD IN YOGA, FROM, Rajasthan University, India 

M.Sc in Applied Yogic Science  with a 1st Class  degree from Bihar Yoga Bharati, Munger –

 From the world renowned Yoga University in Munger, Bihar, the first Institute of its kind in the world to offer a complete Scientific Yoga Education through the faculties of Yoga, Philosophy, Yoga Psychology and applied Yogic Science.


Complete induction in a Yogic discipline
Systematic and patient approach to problems
Ability to interact with people at all levels
Firm believer that “the process of realization needs everyday practice”. 
  • Guru Rajeshji has had over 12 years of   experience teaching Yoga on a  regular basis, helping restore one’s natural potential for self-healing through Yogic Tools.
  • He is trained in
– Stress Management
– Conflict Resolving Techniques
– dealing with and understanding Occupational Health   Hazards
 Resulting in :
– increased and enhanced productivity
–and most importantly, a reduction in medical expenses
  • He is trained to recognise and give relief from both common ailments as well as complex neurological, muscular and skeletal disorders through Therapeutic Yoga
  • Has conducted intensive    research on the effects  of “Trataka” on Insomnia. This has proved that sleep inducers are not necessary for a good undisturbed sleep
  • Trained to conduct Yoga Conventions, Seminars and Lecture Tours all over the world
  • He has deep psychic wisdom on Tantra and spirituality .
  • conduct yoga teacher training programe
  • yoga therapy teacher training
  • tantra course 


Awarded Pratibha Sanman 2002” by Chief Minister of Madhya Pradesh for Service to Society
through Yoga.


Spreading knowledge of yoga and holistic health management, including Kundalini Yoga

1-month annual courses on yoga and stress management for the Mehta group of companies

Yoga Consultant – Bharat Heavy Electricals Ltd. (BHEL) FROM  2000-2003
  • BHEL – the largest Public Sector company in India with over 10,000 employees
  • Taught Stress Management based on Yogic Lifestyle and Health Maintenance through a series of lectures and Yoga
  • Taught employees  at all levels of different disciplines

Mahindra & Mahindra Ltd FROM   2006- ONWARDS.

  • Among the top 10 business houses in India
  • Ongoing classes on asana, pranayama for stress management for executives of all levels
  • Yoga workshops for factory workers
  • Have been associated with M&M since 2004





Phone: +91 9820779216, (WhatsApp)
Twitter: yogtantra_speak