What is female yoga. Asanas for women's health

The site chose the most interesting views yoga for beginners and those who want to rise to a new athletic and energy level.

Hatha

According to a study published in the journal Psychosomatic Medicine, women who practice hatha yoga just 1-2 times a week cope with stress faster than others. It is better to start acquaintance with hatha with the classical variety that appeared in the 15th century. To simple asanas and a leisurely pace (posture - exit from it - next posture), the founder of hatha, Swami Swatmarama, added pranayama breathing exercises, meditation, sign language (mudras) and diet. At first, special devices, props will help to cope with asanas: wooden bricks, bolsters (rollers), belts.

Ashtanga Vinyasa

By its resemblance to aerobic training This yoga is especially popular with teenagers. Here, only nine vinyasas (dynamic asanas using a special breathing technique) flow one from the other without stopping, with repetitions. In this case, one must not forget about breathing, concentration and relaxation. Ashtanga will pleasantly surprise those who find yoga boring and sedentary. If you do everything right, in an hour it will turn out to burn about 500 kcal, that is, a whole bar of chocolate. Get ready to sweat on the mat like you would on a treadmill.

power yoga

Another type of yoga is not for the lazy. A high degree of intensity is related power yoga with ashtanga and cardio loads, however, there is no need to follow a strict sequence in performing asanas. Moreover, each class can consist of different asanas. The sumo pose will help to make the legs slimmer, and in the boat pose the “cubes” on the stomach will appear faster. A nice bonus for those who prefer to separate the training of the body and spirit: the chanting of mantras and meditation are absent here.

Yin yoga

Yoga, named after the feminine, calm beginning of "Yin". An excellent unloading for those who prefer to give all the best in the office. Most of the poses are performed sitting (“butterfly”) or lying down (“saddle”, “sphinx”, “child” pose) in the maximum slow pace. In each asana, you need to linger for 3-5 minutes. correct execution and appearance postures do not matter: the main thing is personal comfort and relaxation. As a rule, classes are held to meditative music with special attention to breathing and energy.

iyengar

Unlike the previous version, the yoga of the now living 95-year-old guru Bellur Krishnamachar Sundararaja Iyengar is focused on the correct position of the body in space. Pauses are provided for the improvement of each of the asanas. The purpose of the classes is to heal after injuries with the help of certain asanas (the teacher himself had very poor health in childhood). It was Iyengar who came up with props to help those to whom even simple asanas can be difficult: pregnant, elderly and sick people, children. A study in the journal JAMA Internal Medicine found that Iyengar relieves chronic back pain in three months.

Bikram

A variation of hatha yoga consists of 26 asanas and two breathing exercises. The main difference of Bikram Yoga is not in the poses, sequence or spiritual component, but in the practice room. The yoga class is heated to 40.5°C, which is why Bikram is also called "hot" yoga. The creator of the method, Bikram Chowdhury, believes that in conditions close to the Indian climate, muscle elasticity increases, the body gets rid of toxins and extra pounds more easily.

Kundalini

Kundalini, she is laya yoga, is aimed primarily at opening the energy of kundalini (“coiled snake”), which, while performing asanas and singing mantras, should “wake up” and rise from the base of the spine to the highest point, the chakra. Postures can be either static (“camel”, “stone”, “raven”) or dynamic (“frog”, “camel riding”). This look is definitely suitable for those for whom the inner world is no less important than the outside.

Jivamukti

And Christy Turlington entrusts her body and soul to David Life and Sharon Gannon, the founders of the Jivamukti school. This is yoga through the eyes of Americans. The author's style is based on hatha with new dance-like vinyasas. Usually each week is devoted to the study of certain asanas: in a standing position, then forward bends, then back bends, and the fourth week is devoted to inverted postures and vinyasas. Not without a divine component, reading sacred texts, singing mantras, meditation, vegetarianism.

Anti-gravity yoga

At first, Broadway dancer, choreographer and gymnast Christopher Harrison put on a show with acrobatic stunts for which he invented a special hammock. Work on Olympic Games in Athens, the inauguration of Barack Obama and the tour of Pi Didi require a colossal load on the entire body. Once Harrison noticed that the tension disappears, one has only to climb into a hammock. This is how aerial yoga was born. In a hammock, you can hide from the outside world, as if in a cocoon, you can perform classic and inverted asanas without stress on the spine, or you can use durable fabric to do push-ups, pump abs and deep muscles.

Yogalates

As the name implies, this training combines the best of yoga and Pilates. Marry these two directions came up personal trainer Jonathan Url. He borrowed asanas from yoga to develop flexibility, Pilates added a strength component. The alternation of both quickly leads to noticeable result: more slender and flexible body with a beautiful relief.

In yogic philosophy, a woman and a man are the moon and the sun. They are not the same, and therefore it is obvious that one cannot put an equal sign between them. The practice of yoga is no exception. And, despite the fact that male or female yoga, in fact, does not exist, because it is an integral philosophical system, the practice still has its own characteristics.

If a woman wants to remain healthy and happy not only at 20-30, but also at 40-60, she must treat her nature with respect and even awe.

As Geeta Iyengar famously once said: “Yoga is a jewel for women!”.

It was the daughters of the famous Guruji Shri B.K.S. Iyengar came up with the idea to train yoga instructors in women's practice as one of the special "directions".

The experience of thousands of the fair sex proves that she is able to cope with many characteristic problems, and with regular and well-structured classes, even avoid their occurrence. In addition, it helps a woman to remain at peace with herself in moments of crisis and harmoniously go through the natural cycles of life. Indeed, at different stages, her needs have different specifics: in adolescence, during pregnancy, during menstruation and in the transition period (before menopause), practice should be built in a strictly defined way.

Yoga helps a woman stay in harmony with herself

Yoga for women. General features

• A man has more of a conscious nature and intelligence, while a woman has more of an intuition and an unconscious nature. That is why most of the famous Yoga Gurus are men.
• The style of female practice is always softer, however, it includes the same and. But, if a girl is insecure and lacks a certain amount of rigidity in Everyday life, the practice should be more rigid and dynamic, with the goal of building muscle and gaining power. Following this, beneficial changes will inevitably occur in her psyche, which will help fight the feeling of insecurity and even infantilism.
• We must not forget that the fair sex is by nature less disciplined and more emotional, so classes sometimes require more self-control and concentration from yoginis.
• If you are going to become a mother in the near future, you should know that there are positions that lead to problems with conception. This phenomenon has a temporary effect, but it is better to refuse them in this period, replacing them with asanas in which the leg is thrown over the head.
• It is noticed that too intensive practice can lead to the disappearance of menstruation. This is an alarming symptom, as it has been proven that cycle failure can cause malignant tumors! Therefore, enter the practice carefully and gradually, especially if you have a significant break in classes.

Practice during menstruation

The general rule of practice during menstruation is as follows: perform only those postures in which you feel comfortable. Menstruation is not a time for overexertion, classes should be quite delicate, and special attention should be paid to asanas that promote rest and recovery.

Active classes can only be afforded by experienced yoginis who feel that such a load is justified for them and not excessive. For beginners, the wrong execution of even a single “aggressive” posture can lead to problems.

Some teachers are of the opinion that during menstruation, the practice of yoga should be completely excluded. But if you do not feel unwell, perhaps you should not take such measures.

During this period, avoid standing postures that significantly rotate the legs in the hip joints and the pelvic region is subjected to significant stretching, deep bends, closed twists, backbends, bandhas (especially Uddiyana bandha) and inverted postures. The latter are allowed only if the discharge lasts more than 7 days, otherwise you will interfere with the cleansing of the body and redirect the flow of energy to the head, which negatively affects the body.

Include Shavasana and Sahita pranayama in your classes, and towards the end of your period, standing poses with support. At the end of the first two days of menstruation, continue to practice according to the rules described above, adding inverted poses.

Savasana is very useful for women during menstruation.

If you have markedly distressing symptoms of PMS, make your practice especially calm, including pranayama, lying asanas, bending over, and deep relaxation techniques.

Practice during pregnancy and postpartum

During pregnancy, yoga classes should be exclusively individual. In other words, you must constantly listen to your own feelings more than to a teacher, even a very experienced one.

The first trimester is considered the most dangerous for the baby, since miscarriages most often occur during this period. The problem is that many women, not noticing tangible changes in their own appearance, are frivolous about the changes taking place in their body and continue to practice without reducing the load. Meanwhile, during the first trimester, the fetus is fully formed, and, therefore, you need to deal with it as carefully as possible. It is strictly forbidden to perform backbends from a prone position, all power poses, “boat asanas” and exercises in which you experience discomfort.

If you do sitting postures, be sure to use stands, be sure to include asanas in the program to open the pelvis. From the third trimester, all standing poses are recommended to be done with support.

During pregnancy, focus on those exercises that help strengthen the pelvic floor and improve the elasticity of the abdominal and pelvic muscles.

Do not forget about twisting, but do only those asanas in which the diaphragm and stomach are not squeezed. In particular, variations of Bharadvajasana and light twisting from. You can read more about practice during pregnancy in the article.

If you safely gave birth to a child, after a few days you can start simple restorative asanas (for example, Shavasana), as well as postures that tone the uterus and Ujaya without delay. After a week, begin to gradually increase the duration of the practice, you can return to full-fledged classes no sooner than after 6 weeks. yoga for women's health no doubt helpful!

Practice during transition and menopause

Women's practice after 35 has its own characteristics. In the premenopausal period, there is not enough estrogen due to the fact that the ovaries are depleted. As a result, the adrenal glands and thyroid gland suffer, excess weight, because fat cells also produce female hormones. These changes in the body provoke apathy, lack of strength and depressive states. Therefore, experienced craftsmen strongly recommend abandoning power types yoga and focus on its balance. During this period, the performance of inverted asanas and bridges is especially useful.

"Women's Health" is a practice with elements of yoga therapy. The founder of the style is Francoise Friedman (Great Britain), the founder of the international scientific and practical school BIRTHLIGH.

This practice is good:
1) during PMS;
2) during menstruation;
3) for women with menstrual irregularities;
4) to prepare for conception;
5) for recovery after childbirth;
6) for women with diseases of the reproductive system;
7) to prepare for an easy and safe menopause;
8) during menopause.

This area of ​​practice is characterized by a smooth dynamic style, an emphasis on the reproductive system in conjunction with all the others. The practice consists of asanas, vinyasas, pranayamas, singing "OM".

Women's yoga

Women's yoga is perhaps the first of the adapted variations of classical yoga that has appeared in the West since its arrival in our civilization. It is both surprising and not so surprising how quickly yoga has been adopted by women. Surprisingly, because for centuries yoga was an exclusively male practice (with the exception, perhaps, of "tantra yoga" - one of the most misunderstood movements in the West). Not very surprising - because yoga is perfect for a woman and can give her a lot. Of course, there were miracles - when you come to any yoga class, say, in Moscow, you will see how much more women are in the classes than men. Of course, in vain modern men prefer fitness or some other “practices” to yoga, but we are talking here, rather, about a woman.

Having received such a fabulous gift from the East (as Geeta Iyengar beautifully expressed this idea in the title of her book Yoga: A Jewel for Women!), the woman began to practice yoga. Every year it becomes more and more obvious that a woman should not copy male practice for reasons of efficiency and safety. And still, even today, separate yoga classes for women are rather rare. As before, the professional community in the field of yoga defends the "purity" of traditional foundations and generally denies adaptation. In addition, women's yoga, as well as children's yoga, is perceived as something of a joke or even a commercial farce. In fact, everything, of course, is not at all like that.

Knowledge can and must be developed. In fact, having recognized and processed the need of the female audience for the practice of yoga, Birthlight returns to the origins of yoga and translates its meaning based on the needs of a woman. Returning to the origins, rethinking ancient practices in the context of today and comparing them with modern knowledge is the most important moment that determines the success of the practice. We must, must ask the question: “How does yoga work in relation to a woman and what should we do so that she gets the best from yoga?” Thus, having comprehended and understood the essence of yoga, and broadcasting it in an outwardly different form, we not only adhere to the principles of the “classics”, but, perhaps, understand them more fully, since the practice of yoga does not deny, but encourages the development and harmonious coexistence with your body and with the world around us. In an era of erasing geographical boundaries, this sounds very relevant.

At various stages of a woman's life, her needs change significantly. Childhood, adolescence, the flowering of femininity, motherhood, maturity - all these periods are part of the path of a woman, and each of them can and should, according to nature's idea, proceed harmoniously. Our life today is difficult to define as natural. We are moving away from ourselves, our nature, so many, if not most, of the listed stages are not cloudless, problematic or even painful. It is enough to list such clichés as “teenage problems”, “painful menstruation”, “infertility”, “postpartum depression”, “menopause”, etc. (not to mention all-round health problems in "advanced" age) and it will become clear that, in fact, we already perceive almost our entire lives as a constant problem. Yoga helps to cope with many common problems, and with regular and properly constructed practice, to avoid their occurrence. Yoga helps to maintain "focus", clarity of consciousness, has a powerful therapeutic, restorative property, helps a woman to be at peace with herself and sow harmony around herself.

Women's yoga

To do or not to do yoga - everyone decides for himself. Therefore, each woman has her own reasons for coming to a yoga center: young girls go to lose weight, gain attractive body shapes, older women find techniques that help maintain health, gain peace of mind, and relieve stress. Undoubtedly, female yoga- this is far from aerobics or shaping, it is unique practice aimed at long work, but giving a much greater effect than regular fitness studio classes. On female yoga classes representatives of the fair sex learn to understand their body, to control the processes occurring at the physiological and psychological level. Gradually mastering the direction of yoga, women can even learn to regulate their hormonal levels, as well as control the state of the endocrine system. In addition to physical exertion, weight loss is even facilitated by the fact that the correct psychological attitudes are formed in the classroom, allowing you to distinguish real hunger from false. The motivation for doing yoga is different for everyone, however, the results of the first workouts are almost the same for everyone - women notice a surge of energy, some even say that they feel how their body is being renewed. These sensations are new, they are pleasant, which forms an even greater desire to attend yoga courses.

It is important to understand that literally all the fair sex can do yoga. This ancient practice perfection of the body and strengthening of the spirit is optimal at any age, for any figure. Moreover, the main installations used female yoga are aimed at unlocking the potential inherent in nature. Women's softness, sensitivity, flexibility - all these features are awakened without the slightest damage to the body: You do not have to overcome yourself, break, force yourself - yoga does not aim to establish outstanding sports records, there is no spirit of rivalry or competitiveness. Women's yoga classes- this is an individual work of an instructor with a student, it is ideal if an invisible connection is established between them, helping to understand the potential, needs of each other. Such intimacy, harmony of relationships make a great impression on yoginis. Of course, in order to achieve this, the instructor must be experienced, attentive, such specialists work at the Prana Yoga Center in Moscow. They will teach you how to unlock the forces hidden within you, awaken the body, help it work “correctly”.

If we talk about the results that can be achieved by studying with the instructors of our Center, then they are very versatile:

• The energy tone increases, you get less tired, you rest deeper, therefore, even after a busy working day, you wake up fresh, like dew in the morning, remaining like that all day.
• The body will become flexible, the gait will acquire grace, lightness.
• Pain in the arms, back, legs, neck, arising from the characteristic "office" sitting, will disappear, colds will no longer bother.
• Due to relaxing techniques, the nervous system will be restored, your life will be filled with happiness, and traces of worries will disappear from your face forever - the skin will change.
• With yoga, clarity of mind will come to you, you will learn to think positively, correct emotions, getting rid of negativity.

Generally speaking, female yoga is a gentle corrective practice that promotes the disclosure of the potential inherent in you by nature. It delicately polishes your advantages, smoothing out imperfections.

There is a well-established opinion that all oriental practices, primarily yoga, are needed to put mental health in order, that they are complex, and common man without the preparation and guidance of a coach, it is better not to take it on your own. Meanwhile, yoga for women is a step towards health, an opportunity to delay menopause and maintain attractiveness.

Benefits of Women's Yoga

Benefit from regular classes, selected taking into account the level of training and capabilities of a woman, is huge:

• Yoga serves as a means of prevention and a cure for gynecological diseases;
• Classes allow you to get rid of cellulite;
• Regular workouts help keep the body in good shape, keep the figure.

In addition, meditation calms the soul, puts the mind in order and allows you to get rid of problems and worries, at least for a while.

Why yoga? The body needs movement. This is the only way to increase blood circulation. Yoga helps to increase blood circulation in the pelvis, preventing the occurrence of congestion and inflammation.

Features of women's yoga

It is no secret that for a long time yoga was considered a priority for men: monks in Eastern monasteries, fighters and athletes used knowledge and practices that were forbidden for women. However, Gita Iyengar, heiress of the world-famous teacher Bellur Krishnamachar Sundararaja Iyengar, the founder of Iyengar yoga, introduced women to this amazing art.

There is a joke that the female brain resembles 8526 browser tabs open at the same time. There is some truth in every joke: the female brain every minute solves a couple of dozen pressing problems relating to herself, children, family, work, and everyday life. Male thoroughness for most of the fair sex is unacceptable, which means women's practices in yoga should give you the opportunity to temporarily abandon all worries, "reset" and "reboot" the internal computer.

Women's yoga operates with a wide variety of breathing techniques, allowing each woman to choose the most suitable for her.

Clothing for yoga, in the first place, should be comfortable and comfortable. It is not necessary to immediately acquire a special form. But for some women, it’s easier to tune in to classes, a kind of dressing ritual sets you up for exercise, it begins with a dismissal from work.

It is preferable to use clothing made from natural materials that provide breathability and do not hinder movement.

Yoga for beginners

Yoga for beginners is a variant of gradual acquaintance with a new philosophy, exercises, breathing practices. Watch an overview lesson by Yulia Duvalina, which discusses the differences between women's yoga practice and the generally accepted one.

Educational video lessons will help you understand the performance of asanas (exercises).

• The pace of the exercises should be comfortable, no need to try to do as much as possible, to fuss. Each asana is designed for 3 or more breaths;
• The mind should be occupied only with movement, all extraneous thoughts - away;
• After changing the posture, you need to make a small, in a few seconds, stop;
• During classes, you can and should drink clean water;
• Yoga should bring joy and pleasure, not annoyance and irritation, this is the most important condition.

Beginners can start their classes with Tatyana Borodaenko (find on Youtube), her course is designed for people who are not familiar with yoga.

Hormonal yoga for women

Yoga is called hormonal because the performance of its exercises stimulates the endocrine system, allowing you to completely abandon unsafe hormonal drugs.

With the help of a specially selected program, you can regulate the work of the endocrine glands: ovaries, hypothalamus and pituitary gland. It is possible to establish their connected and uninterrupted work by combining:

1. Asanas aimed at opening the pelvis;
2. Breathing practices;
3. Inverted asanas;
4. Bandhas (locks);
5. Relaxation techniques.

The complex for beginners takes into account the lack of experience, is accessible and relatively simple, but if you want to engage seriously, it is better to seek help from professional trainer. An ill-considered, incorrectly chosen load can be harmful to health.

Look at the introductory lessons to the course of hormonal yoga by Tatyana Elle, with the help of which you can PERSONALLY 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!

Yoga for the elderly

It's never too late to start. Women around 40 are not yet concerned about menopause, they are busy with their careers and families, for yoga they prefer to visit fitness centers and work under the guidance of an instructor.

After 50, health problems and issues come to the fore, yoga for women will help maintain health and accept life changes calmly and philosophically.

Starting training at 50 or 60, it is worth enlisting the doctor's permission, discussing with him possible restrictions and risks, so that classes are beneficial.

Find on Youtube channel Artur Ptalaha and his course "Yoga for the Elderly", which is dedicated to people already of retirement age, but at the same time who want to work on improving their physical condition and the longest possible preservation of working capacity active life. Maybe this is what you have been looking for? Here is his first lesson

The course includes stretching exercises, standing and sitting postures. They will stretch the spine, leg muscles, strengthen the press, arms, back.

Asanas such as Tadasana (mountain pose), Utthita Trikonasana (posture) are suitable for people of the golden age. elongated triangle), Prasarita Padottanasana (bending with legs wide apart), Virabhadrasana (hero pose) and others.

yoga for weight loss

For fat people Those who want to lose weight, hatha yoga classes will be a good help. Fat people have one big problem - overweight and a large body. Therefore, for training such a group of people, a special approach is needed. You will find this approach on the TV channel "Live".

• Tadasana - the exercise is performed while standing, connect the feet and knees, stretch the arms along the body. Inhalations and exhalations are made through the nose;
• Vrikshasana - connect the palms in front of the chest and stretch over the head, after a few seconds, lower the arms, bend one leg at the knee and rest the foot on the knee of the other leg. Knee bent leg should “look” to the side, stretch the arms again above the head and reach for them with the whole body;
• Trikonasana - side bends. Stand straight, legs apart in a shoulder-width jump. Place the right foot perpendicular to the left. Right hand try to reach the floor, bending over the right side. Then do the exercise on the left side. Legs cannot be bent;
• Parshvakonasana - spread your legs in a jump to the sides, lean to the right, while bending the leg so that the knee touches the armpit. Stay in this position for a few seconds, then rise and repeat on the other side.

In addition to yoga, losing weight people need to reconsider their diet, give up high-calorie foods, starchy foods, sweets, coffee and tea, and increase overall physical activity.

It's no secret that there are specialized women's practices in yoga. We note right away that they have nothing to do with either feminism or machismo. The fair sex has long proved that in technology they are in no way inferior to male yogis. However, objective differences in physiology dictate their own rules. It is because of the peculiarities of the structure of the body and the organization of the hormonal system that it was necessary to develop specific principles of yoga for women. What exactly? We figured it out together with Anastasia Leonova, yoga teacher, yoga therapist and AnySports expert.

There are about 60 hormones in the female body, and a slight malfunction of at least one of them can cause an imbalance in the entire hormonal background. But debugging this biochemical "orchestra" without the use of medicines is not so easy. And yoga for women is one of those remedies that can directly affect the hormonal system. It is worth considering, however, that with the wrong approach, yoga for women may not bring benefits. It is important to take into account all hormonal processes and adjust the program depending on individual characteristics. By the way, it is recommended to start practicing female yoga in adolescence, when the first serious hormonal changes occur in the body of a future woman.

For women, the benefits of yoga are determined by the impact of classes on endocrine regulation, namely the three-level system of the hypothalamus, pituitary gland and ovaries. If these three links work synchronously, then all biochemical and hormonal processes proceed in accordance with the norm. According to Anastasia Leonova, yoga teacher, yoga therapist and AnySports expert, regular practice of asanas (especially inverted asanas and asanas aimed at opening the pelvis), bandhas (especially Uddiyana bandha, Ashwini mudra and Mula bandha), relaxation techniques (yoga nidra, shavasana), breathing techniques (Nadi Shodhana, Kapalabhati) allows you to activate and establish the functioning of the connections of the endocrine regulation system, which has a beneficial effect on the hormonal background, the menstrual cycle, and the emotional state of a woman.

The principle of "do no harm" is central to yoga for women's health. Therefore, here a set of exercises should be built taking into account the state of the body at each specific moment. For example, on critical days it is not recommended to perform inverted asanas and overload the press. During this period, postures that open the pelvis and improve blood circulation are considered useful for women. internal organs abdomen, simultaneously strengthening muscles and normalizing the work of hormonal and nervous systems. For maximum efficiency, they must be performed in a certain sequence, paying special attention to breathing. Anastasia Leonova notes: in order to correctly “read” the state of the body and, in accordance with this, make adjustments to your yoga program, it is best to consult with a competent instructor.

The benefits of yoga for a woman consist of many indicators. Let's highlight the main ones. So yoga:

1. Eases menstrual pain

During critical days most physical activities are contraindicated. On the other hand, the complete absence of movement negatively affects not only the physical, but also the emotional state of the woman. Yoga classes just allow you to reach a compromise. During this period, the emphasis on training is not on the variety of asanas, but on the repeated repetition of "safe" postures and statics. Inverted asanas are excluded, abdominal postures, backbends, jumps, twists. The reason for this “selection” is not only excessive load on the organs and muscles of the pelvis and the press, but also in the fact that the performance of such asanas can interfere with the natural process of getting rid of toxins that occurs in the body. The “harmful” postures, in particular, include Urdhva Dhanurasana (bridge), Kapotasana (dove pose), Prasarita Padottanasana, Adho Mukha Svanasana, Parshvottanasana.

Unlike inverted asanas, sitting postures and individual standing positions will help improve well-being. For example, with heavy discharge, postures such as Ardha Chandrasana (Crescent Moon Pose) and Utthita Hasta Padangushthasana are recommended. And pain is reduced by the pose of Supta Baddha Konasana. It is performed just lying on your back, which allows you to stay in it for quite a long time. This pose helps relieve muscle tension and is great for relaxation.

2. Eases PMS Symptoms

Premenstrual syndrome is always a reaction to stress in one form or another, including climate change and excessive physical exercise. And when doing yoga, the production of antidepressant hormones increases, which helps prevent depression, reduce stress and, as a result, improve the condition in general. For this, inverted asanas and twists in them are especially useful. When the body is turned upside down, the blood flow of the small pelvis changes, stagnation of blood and lymph is eliminated, which helps to debug the irregular menstrual cycle, and also has a beneficial effect on the genitourinary system. To achieve this effect, you can perform Sarvangasana and Viparita-Karani Mudra asanas.

In the second half of the menstrual cycle, poses such as Halasana are useful, stimulating the liver and lowering the production of the hormone estrogen. The increased content of this hormone during this period prevents the normal course of menstruation. Also to useful asanas include active vyayamas aimed at revealing hip joints and increased blood flow in the pelvic organs.

3. Improves the functioning of the endocrine system

The endocrine glands are responsible for our physical and mental health, since they secrete their secret directly into the blood or lymph, determining the chemical composition of the blood. The endocrine glands include: pancreas, thyroid, parathyroid, adrenal, pituitary, and gonads. Our behavior depends on their coordinated work. For example, women with a lack of thyroid hormones are more prone to tantrums.

In case of disruption of the endocrine system, the complex of asanas is selected based on the existing problem. So, with dysfunction of the pituitary gland, the main goal is to relax and improve blood circulation in the head. Therefore, it is fought with the help of inverted postures, yoga nidra, meditation and soothing pranayamas. And the main cause of diabetes is eliminated by twisting, bending and inverted postures. Asanas useful for the endocrine system include Bhujangasana I and Bhujangasana II, Shirshasana, Tolasana and Yoganidrasana.

According to Anastasia Leonova, Scientific research have repeatedly proven that yoga has the most positive effect on the female body, allows you to correct hormonal imbalances. However, the relationship between specific yoga techniques and the level of certain hormones has not been fully identified. This is because the body of every woman requires an individual and thoughtful approach, and not an average complex of asanas.

4. Slows down the aging process

It's no surprise that Hollywood stars over 45, like Madonna or Julia Roberts, are yoga fans. Properly selected asanas allow women to go through menopause more easily and prevent aging. Regular practice helps to improve blood circulation and nutrition of tissues and organs, and this leads to their full-fledged work, which affects the skin, the health of the joints, and the overall tone.

Yoga also stimulates metabolism, which slows down with age. And most importantly, it is regular practice that can raise the level of hormones, which sharply decreases with menopause. However, keep in mind that during this period, it is not a good idea for women to start yoga at home with something static, requiring a long stay in an unchanged position. Give preference to restorative asanas - Supta-Baddha Konasana, Balasana and Setu Bandha Sarvangasana. All inverted asanas, for example, Viparita-Karani Mudra, also contribute to the rejuvenation of the body. To protect muscles, joints and bones from damage, perform all exercises with leisurely, gentle movements.

5. Removes the effects of high heels

High heels are a tribute to fashion that few women are able to refuse completely. Meanwhile, fatigue in the legs after such uncomfortable shoes further leads to more serious problems with the calves, knees, joints and spine in general. Therefore, modern women's yoga offers a whole range of asanas to relieve fatigue in the legs. These primarily include inverted postures, as well as asanas aimed at stretching the muscles to prevent cramps. The removal of edema is facilitated by the performance of standing poses, especially with the emphasis of the legs against the wall, for example, Trikonasana. Asanas such as Virasana and Supta Virasana also have a beneficial effect on blood circulation in the legs, which are recommended to be performed after standing postures.

The latest trend is yoga classes, where they teach “correctly” to walk in heels. The essence of the classes is not to relieve tension in the muscles, but to master the skill of correctly distributing the load and using the right muscles in high heel shoes.

If you prefer to learn yoga for women at home, where do you start? Anastasia Leonova advises paying attention to hatha yoga, in which there are a number of techniques that have a positive effect on women's health: abdominal manipulations (Uddiyana-bandha, Madhyama-nauli), Ashwini-mudra and Mula-bandha, inverted asanas, and Nadis Shodhana Pranayama, and relaxation techniques (such as shavasana and yoga nidra). Asana Baddha Konasana and its derivatives are very useful, as they involve the area of ​​the hip joints and the groin area, improve blood circulation in the pelvic organs, intensively tone the peripheral nervous apparatus. Baddha Konasana is shown to absolutely everyone and at any period of life, it helps to improve health and eliminate dysfunctions, including in the female body.

As for class time, the best option it will be early morning right after waking up. However, do not worry if you do not succeed in exercising in the morning for some reason. Remember - the regularity of classes is much more important than the time of their conduct.

Women's yoga suggests Attentive attitude to your body and all hormonal features, thanks to which it is possible to diagnose and eliminate many health problems. This practice is an inexhaustible source Have a good mood and well-being. Haven't tried yet? It's time to start!

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