Yoga For Women
Submitted by divine_sysop on June 6, 2009 - 08:34
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Women have a great role to play in society.
In the Hatha Yoga Pradipika, salutation is made to Lord Shiva who gives his teachings to his consort Parvati.
Yogic scriptures have always paid tribute to women.
The nature of a womans body is adaptable to systemic, physiological changes which occur throughout her lifespan.
Typically, there are three stages of a womans life: adolescence, pregnancy and menopause. By being aware of her health and by maintaining proper exercise and nutrition, she can avoid physiological and psychological disorders that may impede her daily routine and responsibilities.
The modern lifestyle can result in stress. Yoga, the ancient wisdom of the self, can give support at the time of changing responsibilities, and bring health and lightness to every stage of life. Regular practice of yoga keeps women fit physically, mentally, emotionally and spiritually.
Does Everyone Follow the Same Exercise Program?
The answer is no. Each individual is different, and each requires her own activities depending on her bodys nature and type. Women with a sedentary lifestyle may suffer more from stiffness, insomnia, chronic backache, poor circulation, weak muscles, shortness of breath and depression. The type of exercise chosen should be based on the resources and time available, and focus on the physiological, psychological, biochemical and spiritual benefits required. Ordinary physical activity is not a complete exercise for the body and mind. Yogic techniques are different from other types of exercise and activities; yoga is the ideal method for achieving health and wellbeing. Apart from relaxation and the rejuvenation of the entire system, yoga corrects many disorders that women are prone to. The depth, duration and absorption of the breath are the key to oxygen supplementation of each cell, the basis of a healthy metabolism. Concentration on breathing and movement; synchronized breathing whilst in a static and pleasurable position is the main action of therapeutic yoga.
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The Benefits of Yoga for Women:
Whether a woman is looking for a gentle program or vigorous training, yoga can be very useful. Women practicing yoga for years can ascribe to the greatness of yoga. There must be a reason why more and more yoga studios are opening worldwide, and increasing attention is being paid to yoga. Yoga offers a wide spectrum of benefits for women. Regular practice of yoga lowers the risk of heart disease, decreases the chance of developing diabetes mellitus, maintains muscle tone and strength, increases HDL cholesterol (good cholesterol) in the blood, and protects and develops healthy bones. Yoga also improves the immune system to help fight diseases, reduces body fat, kindles the gastric fire, increases memory and mental agility, improves the quality of sleep and promotes flexibility in the joints. In a nutshell, yoga preserves ever-lasting youth for women.
Lung Power for Women:
Without proper exercise, muscles lose strength, bones weaken, flexibility flags, and balance diminishes. Increased energy can be measured by the strength of the lungs. The lungs need constant exercise in order to stay healthy. Age, smoking and pollution create more risk of respiratory infections because lung tissue loses its elasticity and resilience. Therefore, one can easily develop lung diseases like chronic asthma and lung cancer. Yogic techniques like pranayama and asanas, stretch, tone and strengthen the lungs, dilate the blood vessels, push toxins out of the body through sweat, mobilize energy fuels, allow more efficient blood circulation and relieve chronic lung disorders.
Heart Power for Women:
The estrogen hormone is cardio-protective. Poor dietary habits lead to blockage of the arteries, and lack of physical exercise prevents toning of the heart muscles and hardening of the arteries, which can result in a heart attack. Women are more prone to cardiovascular disorders after menopause. A yogic diet can correct poor dietary habits. Simple back-bending asanas like supta vajrasana, ustrasana, dhanurasana and inverted asanas with anulomaviloma pranayama tone and strengthen the heart. A fit heart transports oxygen with greater efficiency to all parts of the body, providing more stamina as it maximizes nutrient supply. Cardiovascular conditioning is a natural process in yoga.
Abdominal - Pelvic Power for Women:
Standing asanas like trikonasana, parsvakonasana and surya namaskara with the combination of surya bhedana and bhastrika pranayama burn fat faster by increasing the metabolism and building muscle. At the time of practice of any asana, the abdominal organs are stimulated, helping to regularize their activity. Problems with the abdominal organs like indigestion, ulcers, constipation, and gas formation can be treated with asanas, and their functioning will be optimized. Asanas relieve cervical problems and the inverted postures strengthen the cervical muscles.
Skeletal Health:
Everyday stress and strain on the spine can lead to chronic back problems. A sedentary lifestyle, manual work, office work, being overweight, weak muscles and aging are a few reasons for back problems. Simple pavanamuktasana and pavanamukta kriya can relieve back problems.
As age advances, bone density naturally decreases. Age increases the risk of diseases such as osteoporosis, rheumatoid arthritis and osteoarthritis. Women who have a sedentary lifestyle, who smoke or have excessive caffeine and alcohol intake or poor eating habits are more prone to bone disorders. In addition, certain medications like antacids that contain aluminum, some anticonvulsants and cholesterol lowering drugs can weaken the bones.
Healthy Skin :
A yogic diet and yogic practices, especially kriyas, asana and pranayama, prevent skin infections by removing oil, dust and bacteria in the form of sweat, improving the complexion and giving a healthy glow to the skin.
Brain Power for Women:
Without stimulation, the brain slows down and cognitive processes become weak. Yogic practices improve circulation to the brain and stimulate the formation and release of nor adrenaline, which is an effective stress buster. Yoga helps to improve brain function and re-energize the body, and acts as a safety valve for anxiety. Improving the elasticity of the muscles, yoga also reduces injuries from moving or lifting. Yoga makes women mentally fit and promotes emotional openness, flexibility and self-reliance. Pranayama and kriyas gently stimulate and tone the delicate neuro-endocrine system.
Latest scientific studies show that those who follow daily yoga practice for at least six months can recover their strength and flexibility. By maintaining physical activity with yogic breathing, depression and anxiety are reduced, improving ones mood and increasing the ability to perform daily activities.
There are also benefits for women in the case of pre & post-surgical conditions. The loosening of the musculature around the surgical area can be prevented by practicing yoga pre & post-operatively. Therapeutic yoga also provides psychological support for the patient.
The Adolescent Years:
Traditional yogic practices can help a teenage girl to grow stronger, become more confident with intuition, experience real happiness as a woman and become complete. The media and peer pressure seem to influence the self-image of the adolescent. When ones self-image does not match with the ideal image that is projected by society, it may result in great disappointment and frustration.
A combination of kapalabhati , bhastrika ,stretching practices like marjala vinyasa, tiger-breathing with forward and backward bending, inverted asanas and dynamic surya namaskara stimulates the frontal lobes of the brain and helps to overcome depression and anxiety.
The Retirement Years:
Women around the age of 60 may experience memory lapses and loss of intellectual abilities like thinking, reasoning, judgment, orientation and concentration. Age may also change ones personality, mood and behavior. Decreased physical activity and smoking are major factors in weight gain with age. Regular yogic practices like trataka and kapalabhati and simple anuloma viloma pranayama and sithilikarana vyayama can assist in overcoming problems related to memory.
One in three senior women experience urinary incontinence, the involuntary release of urine from the bladder. Incontinence can result in the passing of urine when one sneezes or coughs, which may cause social embarrassment and isolation. Yogic practices like udyana bandha, mula bandha, padottanasana, viparitakarani and bahya kumbhaka help to prevent urinary incontinence by strengthening the muscles of the urinary tract. Hereditary disorders can also be prevented or delayed by the regular practice of yoga. No matter whether the disease is acquired or congenital, asana practices with yogic breathing can make a difference.
Ageing affects the bodys metabolism. Immunity decreases with age. One of the obvious signs of aging is an increase in the fat layer. Raised blood pressure and constipation are common problems among the elderly due to reduced muscle tone in the circulatory and gastrointestinal tract. Decreased sensitivity of cells to insulin leads to diabetes. Women suffer from postmenopausal symptoms such as loss of skin elasticity, irritation, hot flushes, high blood pressure, smaller breast size, weight changes, insomnia, vaginal dryness, alternations in sexual desire and painful intercourse resulting in stress and anger due to hormonal changes. Estrogen deficiency in menopause can lead to another major risk factor for women called osteoporosis. Apart from all these physical changes, psychological problems are also more prevalent during the process of aging.
Conclusion:
The modern woman is an embodiment of celestial energy who can perform many roles simultaneously; a student, boss, wife, mother, homemaker and host amongst others. She is primarily responsible for managing the home, attending to the different needs and maintaining the wellbeing and health of the family. The numerous challenges which she encounters on a daily basis seem to have an impact on her identity and self-image. Yoga as a complete health system can help the modern-day woman to evolve as an earthly figure, a combination of creativity and science. Yoga gives a woman the opportunity to spend time dedicated to herself, to feel her inner strength and the divine potential within.
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