Yoga for women's health

Yoga with its holistic healing properties has been helping people for generations. Though having originated in the Indian subcontinent, yoga has provided physical, mental and spiritual support throughout the globe across all nations, cultures, genders and ages. The physical practice of yoga through asanas serves people from all age groups and genders equally. However, having said that there are some exercises that are particularly beneficial for women. According to the yogic philosophy, women are considered as the manifestation of the Indian Goddess Durga. They are celebrated as the source of life on the planet and the cause of union for all kinds of energies. Here are a few Yoga poses that every woman should practice for better health of her body, mind, and soul.

Adho Mukha Svanasana - Downward dog pose

Formation of the posture

• Lift the hips up, straighten the knees and elbows, and form an inverted 'V' shape

• Now keep the hands shoulders width apart. Fingers point ahead

• Put pressure on your palms and open your shoulder blades

• Try to push your heels to the floor

• Keep your eye focused on your bigtoes

• Hold eight to ten breaths

Breathing methodology

Exhale as you enter into this posture

Benefits

• It stretches and gives strength to your whole body

• Helps in relieving back pain

• It rejuvenates your body

• Useful in relieving headache, fatigue and insomnia

• Tones the body muscles

• Gives strength to your legs, feet, shoulders and arms

• Reduces anxiety and depression

• By this pose your body gets a 360 degree stretch

• Because this asana expects you to carry the weight of your body between your palms and feet, this weight bearing nature of the posture strengthens the bones to prevent osteoporosis.

• Relieves the symptoms of menopause.

• Cures headache, insomnia, back pain and fatigue.

• This pose can be used as a therapeutic aid for high blood pressure, asthma, sciatica, flat feet and sinusitis.

• Downward Facing Dog Pose can also be of benefit in treating lower back ailments

• Beneficial for lung disorders like Asthma.

• Adho Mukha Svanasana also helps in treating menstrual symptoms like menstrual pain and discomfort.

• Helps to stretch and strengthen the abdominal muscles.

Malasana

Formation of the posture

• Begin by standing straight with your arms by the sides of your body

• Bend your knees, lower your pelvis and place it over your heels

• Ensure that your feet remain flat on the floor

• You may either place your palms on the floor beside your feet or join them in front of your chest in a gesture of prayer

• Spine remains erect

Benefits

• Increases flexibility in hips

• Stimulates nervous system

• Strengthens thighs, ankles, knees, shoulders, arms, and neck when held for long

• Mobilizes and lubricates ankles and knee joints

Breathing methodology Exhale as you squat down

Naukasana

Formation of the posture

• Lie down on your back

• Lift up your upper and lower body to balance on your sitting bones.

• Your toes must be aligned with your eyes

• Keep your knees and back straight

• Keep your arms parallel to the ground and pointing forward.

• Tighten your abdominal muscles.

• Straighten your back.

Benefits

• Strengthens lower back, stomach and leg muscles

• Improves the functioning of the digestive system

• Tones the waist and promotes weight loss

• Removes gastro-intestinal discomfort.

• Eliminates lethargy

• Builds the abdominal muscles.

• Stimulates circulatory, nervous and hormonal systems

Breathing methodology • Inhale before raising the upper body and legs. • Hold the breath while holding the asana. • Exhale as you lie down

Vrikshasana

Formation of the posture

• Begin by standing in Samasthithi.

• Lift your right leg off the floor and balance your body weight on your left leg

• Place your right foot on your lift inner thigh.

• Place it as close to your groin as possible

• You may support your foot with your palms to bring it in place.

• After you find your balance, join your palms in Pranam Mudra at your heart chakra.

• Raise your Pranam towards the sky.

• Straighten your elbows and ensure that your head is in between your arms.

• Repeat the same with the alternate leg

• Hold eight to ten breaths

Breathing methodology Inhale and exhale normally while practicing this asana.

Follow a disciplined practice of yoga asanas, and pranayama consistently at least 3 times a week, and combine this with the intake of nutritious and wholesome diet including plenty of fruits, and vegetables.

(The writer is a philanthropist, spiritual master, lifestyle coach, yoga-preneur and author)