Yoga therapy is very popular today all over the world. One of its goals is to improve human physical health. And one of the advantages is the simplicity of the exercises. about the benefits of yoga for women’s health
in this article .
- Yoga for the female body Why it is useful
- Contraindications and harm
- Vrikshasana (tree pose)
Yoga for the female body
The positive influence of yoga on the human body today is undeniable, otherwise it would not be so popular all over the world - it is practiced by over 15 million people on the planet. In post-Soviet countries, yoga has gained popularity since the early 2000s. And now you can hardly find any sports complex where yoga classes are not held. This practice is more popular among women.
Thus, according to research, 84% of yoga practitioners are women. They are captivated by maintaining the body in a healthy and beautiful condition, the simplicity of movements, which are often designed for stretching, relaxation and to a lesser extent for strength, activity, as well as the ability to conduct classes anywhere - in the gym, at home, on the beach, in the park, etc. P.
Did you know? Among the famous women who practice yoga are actresses Reese Witherspoon, Mila Kunis, Jessica Alba, Gwyneth Paltrow, Drew Barrymore, Sienna Miller, supermodels Gisele Bündchen, Miranda Kerr.
Why is it useful?
So, let's look at what yoga classes do for the female body:
- losing extra pounds - with regular exercise you can reduce weight by 20% in 2 months;
- improvement of the body as a whole and the ability to get rid of a specific disease;
- improvement of mental, psycho-emotional mood;
- correcting or maintaining good posture;
- giving the body flexibility, slimness and fit;
- strengthening different parts of the body and muscles;
- development of spine flexibility;
- beneficial effect on the course of pregnancy;
- rapid recovery after childbirth;
- alignment of hormonal levels;
- improving the functioning of the digestive tract;
- normalization of metabolism;
- alleviation of menstrual pain;
- improving the functioning of the endocrine system;
- improving the functioning of the liver and kidneys;
- positive effect for the woman’s reproductive system - for the prevention of diseases of the female organs and strengthening the pelvic floor, vagina, sphincter;
- improved blood circulation;
- slowing down the aging process.
There are no contraindications based on age.
Yoga can be practiced by both young girls and mature women. Complexes have been developed for women after 40 and 50 years of age. There are no contraindications regarding physical fitness and body weight. There are types of yoga that beginners can practice, and those that can only be practiced by experienced yogis, with more complex asanas. Yoga can be practiced by both slender and obese women. Find out the benefits of yoga for men.
Contraindications and harm
There are several diseases for which yoga is contraindicated:
- acute diseases of internal organs;
- spinal injuries;
- inguinal hernia;
- intervertebral hernia;
- hypertension 2–3 degrees;
- serious diseases of the cardiovascular system;
- previous myocardial infarction, stroke (up to 6 months ago);
- previous surgery (up to 3 months ago);
- traumatic brain injuries;
- infectious diseases of the joints;
- cancer;
- epilepsy;
- colds and flu accompanied by fever.
Exercises can cause harm to a pregnant woman if she is at risk of miscarriage, as well as in the 1st trimester.
That is why women “in an interesting situation” should start yoga practice only after consultation with a gynecologist. You should not attend classes in the first 1.5 months after childbirth and 6 months after a cesarean section. Some asanas for a woman giving birth can be harmful if performed at a later date.
There are poses that can decrease or increase milk production during breastfeeding. It is not advisable to exercise on critical days.
We recommend learning about effective yoga exercises for recovery after childbirth.
Why is yoga necessary for every person?
The benefits of yoga for women are undeniable, and if you create a compact release, it will look like this:
- Regular practice of yoga asanas makes a woman’s body the way she wants it to be: slim, fit, flexible, but strong.
- Yoga poses reacquaint a person not only with his body, but also with his personality and character.
- Problems with the spine and the entire musculoskeletal system, which are the scourge of modern society suffering from a sedentary lifestyle, go away.
- Diligent practice of breathing exercises (pranayama) improves the functioning of internal organs, makes the psyche stable, and also gives the ability to concentrate on one object, without dispersing oneself into dozens of things at once, thereby plunging oneself into everyday stress.
- Meditation classes make it possible to forever get rid of such concepts as fear, irritation, aggression, dissatisfaction with life, etc.
- Yoga in general teaches you to accept yourself as you are, without trying to conform to fictitious canons of beauty, intelligence and social status.
This is only a small fraction of the benefits of yoga for women, but even these factors can significantly affect life and its quality.
Where to begin
You should start your classes by choosing a mat and yoga clothes. We will talk about the features of clothing in a separate section. The rug should be selected according to your height and design. It should be non-slip, lightweight, easy to fold and unfold, and made of high-quality materials.
Then you need to choose your yoga style. To do this, you can attend 2-3 classes to see what they do during them, and evaluate whether you can do the same, whether you like these exercises, whether they will be useful for you. Beginners most often choose hatha yoga. For women starting classes for the first time, Iyengar, Kundalini, and Taoist yoga are also available.
After choosing a style, you need to decide whether you can attend a group or prefer individual lessons.
Learn information about body cleansing, meditation, and relaxation methods. If you plan to immerse yourself in yoga completely, including spiritual practices, cleansing, and meditation, then you will need to choose a guru or teacher.
Important! Before starting yoga practice, you should make sure that you are not one of the people for whom it is contraindicated. If necessary, you will need to consult your doctor or family doctor.
Union of soul and body.
The soul, as a particle of Truth, is closed in the shell of the physical body. In turn, the body is nothing more than a tool for merging with higher consciousness. Only by using what yoga gives can the body and soul comprehend the truth. Control of the mind over the body is achieved by the practice of Hatha yoga, or it is also called Raja yoga. Through asanas (translated from Sanskrit as a comfortable or meditative pose), meditation, breathing exercises (pranayama) and restrictions in actions - spiritual rules, the practitioner realizes his inner “I” - as part of the higher consciousness. There are many schools and directions. Basically, they differ in the complex and sequence of asanas that are included in the practice, as well as in what the practice of each specific school provides. For example, Sivananda begins his practice with pranayama, and after each asana a relaxing “corpse pose” is performed.
The Iyengar school, on the contrary, is very dynamic. Asanas are performed in combinations, using additional attributes - bricks and ropes. Sometimes a beginner gets acquainted with several schools in order to determine his path and find his Guru - teacher and mentor.
Yoga is multi-layered and it is impossible to separate its layers according to the degree of importance. For example, Gyana is the practice of studying philosophy and ancient scriptures. And Karma is awareness of one’s karmic tasks and actions aimed at correcting mistakes in past lives. The yoga of love and selfless service - Bhakti, is a practice for opening the heart. All parts of yoga gradually lead the practitioner to what yoga gives, to an understanding of the truth through self-knowledge.
What should a woman wear to do yoga?
Exercises should be fun and comfortable, so you should choose appropriate clothing for them, which must meet the following requirements:
- do not interfere with movements;
- be light, soft and comfortable;
- be made from natural fabrics.
For the lower part of the body, you can choose loose trousers with elastic bands, leggings, and shorts. For the top - a T-shirt, a T-shirt, a top without fasteners and decorative ornaments.
No shoes are needed for classes. Exercises are done barefoot or in socks. Leather or fabric shoes are also suitable.
Hormonal yoga for women
Yoga is called hormonal because performing its exercises stimulates the endocrine system, allowing you to completely abandon unsafe hormonal drugs.
Using a specially selected program, you can regulate the functioning of the endocrine glands: ovaries, hypothalamus and pituitary gland. It is possible to establish their connected and uninterrupted operation by combining:
- Asanas aimed at opening the pelvis;
- Breathing practices;
- Inverted asanas;
- Bandhas (locks);
- Relaxation techniques.
The complex for beginners takes into account the lack of experience, is accessible and relatively simple, but if you want to practice seriously, it is better to seek help from a professional trainer. A thoughtless, incorrectly chosen load can be harmful to health.
https://youtu.be/DSPU_nrSCV4
Watch the introductory lessons to Tatiana Elle's hormonal yoga course, with the help of which you PERSONALLY can feel the real effect of it. Of course, in these lessons it will be lower than in the main course. But you will definitely get a positive result!
https://youtu.be/76YvGsS7pok
Asanas (yoga poses) for women's health
We have selected a set of asanas that have a positive effect on women, as well as step-by-step instructions for performing them.
Vrikshasana (tree pose)
How to do:
- Stand up straight, pulling in your stomach, knees and spine.
- Place your hands in namaste - palm to palm in front of your chest.
- Bend your right leg and lift your knee, pressing your foot to the inner area of your left thigh, pointing your toes down.
- Stretch your arms up above your head.
Video: Vrikshasana
https://youtu.be/_kwlU-heqi8
What to do:
- To improve posture.
- To relax the shoulder girdle.
When contraindicated:
- For leg injuries.
- For joint pain.
- For hypertension.
Important! If at first it is difficult to maintain balance when performing this exercise, then you can lean your back on a vertical surface.
Baddha Konasana (butterfly pose)
How to do:
- Take a sitting position with your back straight, legs extended and toes pointed towards you. Arms straight, palms resting on the mat.
- Bend your knees and pull your feet towards the groin area, bringing your heels as close to the perineum as possible.
- Place your knees on the floor.
- Hold the pose for a minute.
Video: Baddha Konasana
https://youtu.be/1ga3zsrT3gg
What to do:
- Normalization of kidney function.
- Normalizing the functioning of the genitourinary system.
- Prevention of radiculitis and hernia.
- Prevention of varicose veins.
- Strengthening the uterus.
- Perineal stretching during pregnancy.
- Effective during pregnancy, pain during menstruation, varicose veins, problems with the ovaries.
Women with groin and knee injuries should perform this asana with caution.
In yoga, details are important that make it possible to see the essence
When working with the physical body, it is important to adhere to several basic safety techniques:
- Correct position of the knee joints relative to the entire axis of the leg.
- Always try to open your chest for freer breathing.
- Constantly monitor the extension of the spine in each asana.
- Under no circumstances should you make sudden movements when entering or exiting an asana. Sudden uncontrolled movement is a potential injury.
- In inverted positions (Sarvangasana, Halasana), never lean on the back of the head or use the neck as the main point of support. This action falls on the shoulder girdle.
- When twisting the spine around its axis, do not use your hands as a lever, trying to push the body into a deeper version. This is fraught with big problems.
Useful tips
For those planning to practice yoga for the first time, the following recommendations will be useful.
- Attend classes every other day.
- Schedule yoga therapy for early morning or evening (3-4 hours before bed).
- Start performing asanas on an empty stomach - 4 hours after eating a heavy meal or 1 hour after a light snack.
- Eat after finishing classes half an hour later.
- Take a shower before and after performing asanas.
- Build a set of exercises in such a way that the simple ones come first, and then the more complex ones.
- Refuse to perform asanas that cause physical or psychological discomfort.
- For beginners, it is better to attend group classes at first, and after learning the correct technique for performing asanas, you can resort to home practices.
- Take for yourself the basic rules - regularity and continuity. Only regularly and constantly performed exercises lead to effective results.
- If you have a strong desire to exercise on critical days, you should select a set of asanas performed in a lying or standing position, without twisting, lifting the legs, bending, or tensing the press.
- If the main goal of yoga is weight loss, then along with the exercises you should also adjust the menu.
- Start exercising only after a warm-up warm-up.
- Do not practice yoga without desire and through force - the exercises will only be beneficial if you enjoy them.
Thus, yoga has a positive effect on the female body.
With regular exercise at any age, a woman will feel young, energetic and healthy. Yoga Types of yoga Yoga for women
How to correctly create a complex for practicing at home?
In order to create your own small yoga complex, it is important for a woman to know a few basic rules:
- Warm-up comes first. At least 15 minutes from the start of the lesson are allotted for it.
- Standing position that works the main large muscles: Trikonasana, all variations of the warrior pose, Parshvakonasana and similar poses are done immediately after the warm-up. Why? If a large muscle is tight, then naturally it will not allow access to deeper and shallow ones, and superficial practice is ineffective.
- This is followed by sitting, kneeling or lying on your stomach positions. Here the range of influence is very wide, depending on the level of the practitioner and the recommendations of his teacher. Composing a set of exercises on your own without the necessary knowledge is fraught with health problems. It’s better to use a video course from a reputable teacher if you can’t go to a yoga studio.
- Inverted positions are done towards the end of the lesson, when the body has warmed up and warmed up well. It is important not to rush to do complex poses, but to stop at simpler ones, using a rolled up blanket, a belt or a tight roller made of fabric as a handy tool.
It is imperative that at the end of each yoga session there should be a relaxation pose in which the body rests and the mind processes the information received or received from the body. If the level of practice is high, then Shavasana (relaxation pose) can be replaced by a meditation session.
The benefits of yoga for men
Try introducing your significant other to yoga. The practices are very useful for men. Yoga not only relaxes, but also tones the male body. When performing asanas, endurance is trained and all muscle groups develop.
Yoga will teach men to relax, which will relieve sexual dysfunction. Correct techniques will ensure blood flow to the genitals and relieve stress, which is the first enemy of an erection.
For men who love yoga, training in fitness rooms is very easy, and they achieve results in less time. The stronger sex will be able to quickly increase muscle mass without working out to the point of exhaustion, as in the gym. Measured yoga exercises give lasting results without injuring the muscles.
Do yoga with the whole family. There are no age restrictions. Starting yoga classes is a guarantee of your flexibility, healthy joints and elastic muscles. It suits everyone, and it’s never too late or too early to start doing it. You just have to start and your life will change.
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The muscles are tightened, strengthened, and the functioning of all internal organs, including reproductive ones, also improves. Yoga helps women fight frigidity. This happens thanks to relaxation techniques and increased blood flow to the genitals.
Exercise will also help relieve menstrual pain and “postpone” menopause. Exercises will strengthen the pelvic floor muscles, which will improve sex life and help cope with urinary incontinence.
Yoga is especially important for pregnant women: regular practices relieve pain during contractions. And some asanas help prepare the female body for childbirth or recover after it.
Undoubtedly, a purposeful and balanced woman will feel more confident and look sexier.
How to choose a kit?
When choosing the bottom of a woman's yoga uniform, you should avoid regular sweatpants, because they are not at all practical and will not allow you to perform asanas aimed at stretching. It is better to opt for bloomers, for example, Aladdin or Afghani. Their strengths will be:
- Soft and comfortable fabric.
- Always close your lower back during classes.
- The cut does not restrict movement.
An alternative option is stretch breeches, leggings of any length or knitted trousers. For women planning to exercise at home, soft short shorts are suitable.
If we talk about the top, then you should give up a large number of rhinestones, prints, buttons or rivets. The ideal option would be a discreet tunic, with hidden seams and no pockets. T-shirts or tops with short sleeves, without halter necks or thin straps are also suitable.
What harm can you do to yourself through yoga?
As a gymnastics, yoga can be quite extreme, especially when separated from breathing exercises and exercises for mind control and relaxation. If you look at the pictures showing what poses are taken in yoga classes by “experienced” people, it becomes obvious that trying to repeat this is easy to get injured. The most common are muscle and ligament sprains (for example, some people damage the Achilles tendons by overdoing an asana such as “downward-facing dog pose”), joint damage, and various spinal injuries. Extreme attempts to turn the head can injure the vertebral arteries, leading to the formation of blood clots or compression of the arteries, with subsequent brain damage.
When we talk about the harm that classes bring, this applies both to those who do difficult poses without proper preparation, and to those who decide that they are already quite experienced and excessively increase the load, striving to achieve maximum results.
A common mistake is also the incorrect use of pranayama . Intense breathing exercises, as well as deep breath holds, can create an imbalance in the nervous system. Which leads to nervous disorders or loss of concentration, inability to concentrate. The conclusion is quite simple: improperly organized classes cause harm.
Criterias of choice
Today, many specialized stores offer yoga clothing, such as in the photo. But it’s better to make a purchase after making sure that it is ideal for your activities. When choosing what to do yoga in, you need to pay attention to several important details. The selection criteria should be:
- Product material.
- Color.
- Style.
- Size.
The main emphasis always remains on the material, since it determines how comfortable it is to perform asanas and whether the skin breathes. It is better to opt for natural fabrics, for example, cotton has proven itself well.
