Yoga has universal advantages. It is for everyone; men, women, children, and others. However, it is very important for today’s women to practice yoga as they have to take care of multiple lives. Yoga for women is like the Holy Grail in the modern world.
Find out, how regular practice of yoga can benefit women in their life.
Yoga for Stress and Anxiety
Women have a complicated life in comparison to men. Obviously, they have additional responsibilities like taking care of children, family, professional life, etc, etc. Keeping balance among everything is expected to be in their DNA. Hence, stress and anxiety seem to be a natural thing.
According to a USA research, the number of women suffering from depression is more than men. Therefore, regular practice of yoga can be a boon in such conditions.
How does it work?
Yoga boosts up GABA which s a chemical found in our central nervous system. It stands for Gamma-Aminobutyric Acid. In brief, it works to stimulate relaxing and soothing effect in the brain to provide relaxation and free all sentiments.
- Regular practice of asanas reduces anxiety causing hormones that help to balance stress and anxiety
- Yoga calms and soothes the mind
- Besides, Pranayama assists in alleviating stress and anxiety too
- It brings harmony amongst mind, body, and soul
Yoga for Chronic Diseases
Yoga is quite helpful in chronic and severe diseases like Breast Cancer, Heart Diseases, and Arthritis, etc.
Relax! No one is claiming here that yoga can treat Breast Cancer or any other illness completely. Yet, it can help in relieving the pain and facilitate the treatment.
Usually, suffering from a chronic disease gives you additional complications like fatigue, sluggishness, grief, or weakness. At times, it also leads to depression.
Thus by practicing yoga and meditation, it helps to concentrate and get better sleep. Moreover, It makes the practitioner feel energetic, hopeful, and alive. Regular practice of yoga also improves immunity. Also, it helps to alleviate pain during the treatment.
Yoga for Polycystic Ovarian Disease (PCOD)
Polycystic Ovarian Disease is a disease that is increasing rapidly among women all over the world. Besides creating problems in the menstrual cycle, it also causes trouble in heart functioning, diabetes, and pregnancy.
Typically, anxiety, depression, lack of exercise, unhealthy eating routines, etc are common causes of PCOD. Hence, it makes yoga the perfect savior of women suffering from PCOD.
Regular practice of yoga helps to regulate stress hormones, body weight, and mood swings. Subsequently, it makes the practitioner more focus, calm and relieved. Yoga facilitates women to work on the factors that cause PCOD. For instance, too little sleep, eating disorder, inactivity, being lethargic or fatigue.
Yoga Asanas for Women
As above mentioned, yoga can be immensely helpful to today’s women. Being a multi-tasker, women need yoga to balance their life.
Therefore, we are telling you a few yoga asanas that will help you to make your life better than ever.
Kapalbhati Pranayama is one of the poses that do not need much effort to practice it. Yet it is a very significant breathing exercise for women.
Kapalbhati Pranayama has multiple benefits. It
- improves the functioning of respiratory organs
- advances the working of liver, kidney, and organs of the digestive system
- helps in intestinal problems
- gives glowing skin
- lessens day-to-day stress
Kapalbhati Pranayama is considered extremely helpful in PCOS and heart problems.
- Sit down in Padmasana or the Lotus Pose
- Lay the palms on your knees and keep the back straight
- Now through the nostrils, inhale deeply and fill your lungs with air
- Afterward, exhale deeply and forcefully through the nostrils. You will feel the pressure against your belly
- Do this continuously for at least 15-20 times per round
- Practice 6-8 rounds
Gomukhasana is among the best asana for the women who spend their whole day working without any break. It is known as Cow Pose in English.
Gomukhasana has several advantages of its own. This asana-
- stretches arms, shoulders, ankle, hips, chest, and triceps
- improves the flexibility of the spine
- stimulates the kidneys
- eases stress and mental strain
Gomukhasana strengthens the body while making it flexible. It massages the muscles of the body too.
- Go down on your knees. Just over your left knee, cross your right leg above your left leg
- Put your right foot’s top on the ground next to the left ankle
- Exhale and sit toward the back against your heels while keeping the thighs and feet as one.
- Get your left arm straight up; bend your elbow while carrying your left hand to the backside of the neck.
- Lift your right arm, bend the elbow and take the arm up and hold onto both the hands.
- Make certain that right elbow is pointing upwards and the left elbow downwards while smoothly drawing your arms in opposite directions.
- Hold the posture for few breaths, then exhale and return to the initial position
- Repeat again switching the legs and arms.
Anuloma Viloma, also known as Nadhi Sodhana is a breathing exercise.
Its regular practice can bring quite important changes in your life. It is very effective and beneficial for women.
Anuloma Viloma, known as Alternate Nostril Breathing is believed to prepare the mind for meditation. Other than that this breathing exercise-
- helps to cure stress, anxiety, and depression
- improves lungs efficiency
- makes memory sharp
- strengthens the nervous system
- aids in respiratory-related illnesses like asthma and bronchitis
Besides, Anuloma Viloma helps to improve the condition in anxiety and depression.
- Be seated in the position of padmasana and lay the hands in your knees
- Block your right nostril with the right thumb and inhale gradually through the left nostril
- A few seconds later, close your left nostril with the ring finger without unblocking the right nostril
- Hold your breath for few seconds
- Gradually let go the thumb from the right nostril and breathe out through it
- Remember to take a pause before inhaling again through the same side
- Repeat the process with the left nostril
- Perform a complete cycle of inhaling and exhaling from both the nostrils
- Do 10-12 cycles per round
Viparita Namaskarasana, also called the Reverse Prayer Pose, facilitates the body to get free from negative energy. It provides inner peace to a fierce mind.
Viparita Namaskarasana brings balance among your unstable mind, body, and soul. This pose-
- helps to keep the brain cool, calm and collected
- release the tension in the shoulders
- helps in taking deeper breaths
- keeps the metabolism stable
- helps to maintain energy levels in the body
- alleviates fatigue and tension
In addition, regular practice of Viparita Namaskarasana keeps the body rejuvenated and active.
- Begin with Tadasana and relax the shoulders
- Bend your knees slightly
- Get your arms at your back and join your palms
- Make sure that the fingers are pointing downwards
- Turn the fingertips inwards in the direction of the backbone while breathing, and bring them to the upward direction
- Remember to press palms tightly against each other and keep the knees a bit bent
- Shut your eyes and hold this position for a few seconds
- Turn the fingertips down bit by bit while breathing out
- Finally, slowly come back to the Mountain Pose
Moreover, there are other yoga asanas and yoga types too that can be extremely helpful for women. For instance, Balasana (Child’s Pose), Utkatasana (Chair Pose), Phalakasana (Plank Pose), Adho Mukha Svanasana (Downward Facing Dog), Naukasana (Boat Pose), Ustrasana (Camel Pose), Malasana (Garland Pose), etc.
Some Points to Consider
- No matter how busy you are, try to fit yoga practice in your regime.
- Yoga can be done anytime and anywhere. So if you don’t get the time to do yoga in the morning, do it at night.
- If you are new to yoga then do not jump over complicated asanas. Practice yoga for beginners and then gradually increase your level.
- You can also join a yoga studio to practice yoga with other people under an experienced yoga instructor.
- If you can invest some time and money, you can join a yoga TTC to improve your practice.
If as a woman, you can balance everything, you can incorporate yoga in your lifestyle too. You will see the changes and you will love it.