(Last Updated on : 07/06/2016)
Yoga for Women is the natural solution to the physical and mental difficulties faced by women. All Yogic asanas
are not recommended for women as they have certain limitations, owing to the diverse physiological structure between men and women. Stress, hormonal changes and self-development are some reasons for which women practice Yoga. Yoga
is an ancient science that has helped women to cope with their health issues and help them develop the perfect state of their body and mind. Yoga can help ease the pain that goes with Menstruation, stress, fatigue and ensure an easier child delivery among other benefits.
Yoga for Women during Pregnancy
Pregnancy is the period from conception to birth, a total time period of 40 weeks or 280 days. Standing Yoga Poses are advised as this helps to strengthen the legs, promote circulation, generate energy and may reduce leg cramps. It is also suitable to do some stretching such as the hamstrings stretch to avoid backache
. Later on, one may reduce the time spent for practicing the yoga asanas to prevent fatigue and overwork. It is also not advised to practice from the 10th to 14th week of pregnancy since these are crucial times. Supine poses, backbends and twisting can also be done with certain adaptations if the body lies on a slant. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. The "would-be-mothers" should avoid doing inversion poses.
There are certain Yoga asanas that can help one in dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. It is always advised that pregnant women should execute any asana under the proper guidance of an expert. Some of the Yoga asanas that are recommended for women during pregnancy are as follows:
Tadasana promotes the experience of stillness, strength, relaxed power, and immovable stability associated with mountains.
Trikonasana keeps the mind stable and calm.
Virabhadrasana stretches and strengthens the arms and legs, increases stamina and improves balance and concentration.
Paschimottanasana relax the body and mind, stretching the hamstrings, shoulders and spine; it relives stress.
Virasana strengthens the arches of the feet, stretches the ankles and improves posture.
Neck exercises are very important during pregnancy.
Ujjayi Breathing Technique can help protect one from a host of diseases by getting rid of excess phlegm, wind or bile.
Shavasana is the complete relaxation pose practiced before or in between Asanas.
Yoga for Women during Menopause
is one of the crucial stages of a womans life. Menopause is indicated by the permanent stopping of menstruation and it does not really require medical treatment since it is a natural biological process. Exercising
, proper diet
, not smoking and reduction of stress are effective ways to make menopause more bearable and can also facilitate in preventing any chronic ailments that can occur in the post-menopausal years. Yoga asanas like Kapalbhati, Tadasana are best in such cases.
Kapalbhati is a breathing technique used specifically for cleansing mucus in the air passages or feel tension and blockages in the chest.
Padahastasana gives many of the same benefits as the Forward Bend - trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings.
Padmasana is a classic seated posture which strengthens the ankles and knees, enhances concentration, and improves flexibility of the legs.
Standing side stretch pose is another Yoga Pose with two lines of energy radiating outward from the center.
Yoga Asanas for Other Health Problems of Women
However, Yoga asanas again offer solutions to this problem through Tadasana Urdhva Hastasana or the Mountain pose with arms stretched up and Uttanasana
or the intense forward stretch. The former asana should not be practised if the person has stress-related headaches
, eye strain, low blood pressure
of the knees, bulimia, diarrhoea
. The latter asana should be avoided if the women have osteoarthritis of the knees, diarrhoea and rheumatoid arthritis
. Mood swings, abdominal cramping, fatigue and bloating are common yet uncomfortable symptoms that disturb the daily activities of women. Besides yoga, proper diet is also to be followed in order to make the asanas effective.
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Yoga and Human Body
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Benefits of Yoga Asanas
Practice of Yoga Asanas
Yoga Institutes in India