How Yoga Helps Women in Different Stages of Life

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How Yoga Helps Women in Different Stages of Life


Yoga is a storehouse of wellness for both men and women. However, we know that the ailments experienced by both the genders vary, and moreover women are more prone to certain disorders than men. Studies suggest that women are more likely to develop depression and are highly affected by it because of the major hormonal changes taking place in their system in each phase of their life. The multitasking lifestyle of the modern woman also makes them vulnerable to stress which unfolds various related disorders. Apparently, yoga has an answer to all these problems. During each phase of a woman’s life, yoga can bring immense benefits for her mind, body and soul. Let’s find out more. 


Yoga for teen girls

When a teenage girl enters puberty the body goes through a transformation that often creates irregularities in her mental and physical capabilities. Emotional disturbances, changing body image and an increasing need for attention to the body all contribute to making puberty an overwhelming phase of life. 


Females, during puberty, experience higher levels of depression and emotional disturbances as compared to their male counterparts. Yoga, meditation and pranayama are recommended by experts to deal with the stress during these crucial years of a young girl’s life. Asanas such as inverted poses and backbends stimulate the pituitary glands. Asanas focusing on the back and pelvic region like Surya Namaskar, Cat-cow poses, downward-facing dog, mountain pose, warrior poses are among the most recommended ones. 


Yoga for irregular menstrual cycle

Many women suffer from irregular menstruation cycles and the problem is increasing in the present times. It also triggers other health conditions like polycystic ovaries and undesirable hormonal changes. This can also be accompanied by skin problems like acne. Difficulty to conceive is also a condition associated with this menstrual disorder. 


Yoga is recommended by researchers and also by medical doctors as an effective remedial practice for menstrual issues and it’s related problems. The mental disturbances like feeling depressed and listless which are often related to the menstrual cycle can be reduced to a great extent with specific yoga asanas performed preferably under the guidance of an expert. 


For relieving menstrual cramps, Baddha Konasana, Malasana, Ustrasana and Bhujanganasana are the most recommended ones. 


Yoga for infertility

The causes of infertility are often attributed to poor diet, lack of exercise, obesity, hormone imbalance, stress, anxiety, age and many other health conditions that affect a woman’s overall wellness. Experts suggest that Bhramari pranayama, Kapalbhati pranayama, Nadi Shodhan pranayama are good for reducing stress levels and thereby boosting female reproductivity. Paschimottanasana, Janu Shirasana, Baddha Konasana, Supta Baddha Konasana, Balasana, Sarvangasana, Bhujangasan are very helpful in improving fertility, flexibility and thereby improving the functioning of female reproductive organs. 


Prenatal Yoga

Prenatal yoga is highly popular in western countries because of its immense benefits for pregnant women. It helps in connecting with one’s body as well as to prepare for childbirth in a balanced way. During pregnancy, mood swings, frustration, anger and even depression is common. Prenatal yoga, performed under the guidance of an expert, encourages stretching, mental centering and focused breathing. It increases strength, flexibility and muscle endurance needed for childbirth. It ameliorates conditions like nausea, headache, shortness of breath. 


Yoga during postpartum

Post-delivery, the new mother goes through immense changes in her body and also daily routines which creates emotional disturbances. These changes often manifest in the form of postpartum depression. Apart from this, constant breastfeeding, lifting the little one causes back, shoulder and neck pain. The modern woman is often concerned about the weight gain and the bulging tummy. All these problems are addressed by yoga which has specialized poses for each problem. Kegel or Mulabandha exercise, Gowmukhasana, Camel Pose, Ustrasana, Sasangasa are among the most effective yoga poses for women in the postpartum phase. 


Working women and Yoga

Working women are known for their multi-tasking abilities. Managing work and home is often a daunting task. Yoga can alleviate the troubles of such a hectic lifestyle. For calmness, one can practice meditation and pranayama while others like the Tree Pose, Goddess Pose, Seated Half Twist improve mind-body coordination. Power poses like Warrior pose and Surya Namaskar are highly effective in improving women’s confidence and energy levels.  


Yoga for glowing skin 

Yoga is an effective and long-lasting solution for many of the skin ailments faced by women. Acne and pimples are often caused by undesirable hormonal changes. Including breathing exercises like Pranayama and asanas like headstand, fish pose in your daily routine would give the best results for the skin. Sarvangasana, also called shoulder stand, Halasana, Uttanasana, Bharadvaja are effective for improving one’s overall health and it starts showing on the skin as well. Practicing these 3-5 times a day can help in getting rid of acne, pimples and dullness, improves blood circulation from head to facial area and stimulates the nervous system. It also improves the metabolic rate and energy levels.


Yoga for menopause

An important stage of a woman’s life is menopause. Women undergo hormone changing during this period and the adverse effects of these reflect on their mental health and relationships. Though the symptoms vary in individuals, the common ones are weight gain, abdominal cramps, fatigue, hot flashes and muscle and joint pains. Yoga poses such as Cow-Cat pose, Sphinx pose, Forward Facing Hero pose help to reduce backaches, headaches, anxiety associated with menopause. Yoga, along with a balanced and therapeutic diet, can reduce the symptoms of menopause to a great extent and help women enjoy this new phase of life.


The important role a woman plays in each family cannot be overrated. Both physiological and psychological wellness are crucial for a woman to lead a good life and also to be her best self. In the stages of life when self-care gets easily neglected, the regular practice of yoga adds immense benefits. 


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