Namaste, my dears. As you know, yoga is a spiritual practice - a practice of self-development aimed at enlightenment through working with the body. Yoga was created by men and for men. There were times when women were strictly forbidden not only to practice yoga, but even to approach the practice sites.
Nowadays, the main teachers and “gurus” of yoga, authors of books and courses, trainers and mentors of yoga, are also men. And my first teachers were men. Having been practicing yoga for more than 12 years, I came to the conclusion that women cannot do it on a par with the stronger sex and with the same load, and sometimes it is even contraindicated. There should be a separate program for women. The most acceptable is specifically women's yoga. I'll explain why:
Does women's yoga take into account hormonal levels?
Firstly, although we are all Souls initially, some are born in a female body, and others in a male body. And this is no coincidence. No matter how hard you try, you will be limited by the capabilities of your body. A man will never become a mother, although films about this already exist. We have hormonal background. The hormonal background of a man and a woman is different, the energy is also different accordingly - women's yoga takes this into account. The menstrual cycle is the fundamental difference between a woman and a man. In men this is not so expressed physiologically. Yoga practice for women during this period it is even necessary to relieve tension, soreness, and fatigue. But it must be performed very correctly, since some yoga asanas during this period can cause harm instead of benefit. Women's yoga temporarily excludes “harmful asanas.”
Secondly, in psychology there are 2 models of life: linear and wave. In men, consciousness is more linear, in women it is more wavy. Both have their own goals, but they go towards them in different ways. The hatha-yoga system is linear, correct, consistent. But female existence is different. Practice for women at some points is “non-practice”. And this can be correct. Women's yoga takes and this approach of women, without compromising the results.
Female physiology - our secrets
Menstruation - bleeding begins, and on the 3rd - 4th day spring begins for women. The pituitary gland begins to stimulate the ovaries and follicle-stimulating channels. The follicles begin to mature, and as they develop, they begin to produce more and more hormones - estrogens. These are hormones of the 1st phase of the cycle, and the more estrogens, the more attractive a woman becomes. It is not constant, not linear. You can’t always perform at the same level, it doesn’t happen that way. You cannot always place such high demands on yourself. And trying to always be on the level is a masculine approach. It's normal for your sex appeal and beauty to change during your cycle. Ovulation is the most important event in a woman’s life. When hormones increase: skin, hair, eyes shine, laughter is more expressive, estrogens give some lightheadedness. Even shopping in the 1st phase of the cycle is different from the 2nd.
Women's yoga and the “virus” of modern life
Tell me, does the modern standard of living support the wave structure? Or does it force you to always be the same, that is, unchanged? Who needs a woman with these incomprehensible conditions of hers? It is very convenient to communicate with a linear person whose behavior is always predictable. You always know what to expect from him. And it is convenient for us to fit into life with linear behavior. 
But this is wrong from the point of view of hormones, from the point of view of physiology, from the point of view of psychology. Psychologically, we level out this wave and become more and more men. We want romance, but where can we get it if we ourselves become so unfeminine? Conclusion: it is important to understand, accept and monitor this idea as much as possible. And prove yourself as a woman in all conditions: at home, at work, on vacation, in fitness or the gym. But! Modern fitness and yoga programs are built precisely on linearity. One-two - get the result. Right now, when it is necessary to withstand the pressures of modern life and women's yoga needed, with her flexible approach to women's “peculiarities”.
How is women's yoga different from regular yoga?
I have seen from my own experience that yoga is multifaceted, and every person: man or woman, will find their own tool for self-realization, but for this you need to know what result you want to get. If a woman practices yoga without taking into account all the characteristics of the female body and the female state of consciousness, then what can this lead to? A woman can easily become filled with yang (male energies), which can lead to the loss of femininity; a kind of “lady chaturanga” will appear before you. Feminine energy begins to dissipate. And then such women should not be surprised why it becomes difficult for them to attract people into their lives. courageous man, or why there is a redistribution of roles in the family, where a woman is assigned the role of breadwinner and breadwinner of the family.
Again, I repeat, it all depends on the goals that the woman sets for herself. If a woman seeks to be filled feminine energies, become sexy, charming and attractive, then women's yoga will help with this, you just need to know how to use this tool. And if we talk about the benefits of women's yoga in maintaining and preserving the reproductive system, during menstruation, during pregnancy and the postpartum period, during menopause, then the role of women's yoga in general it is difficult to overestimate.
Is women's yoga a panacea?
Based on this position, I dare to say that it is more beneficial for women and It’s better to do women’s yoga. It’s very good if your yoga instructor is a woman, even better if she has a family and children, and if she’s also feminine and interesting as a person, you can assume that she has something to learn from.
For many years I searched for my path, studied with the great yoga masters S. Sivananda, R. Gamethaller, A. Sidersky, A. N. Kuzbashev, A. Zenchenko, A. Pakhomov, including women Kali Ray, Shiva Rea, Gita Iyengar, Francoise Friedman.
Text: Katya Raketina
Go to any yoga class and you will see that among the adherents of the yogic system there are only women. After the Manolo Blahnik boutique, all the heroines of cult TV series run to yoga. The Internet, specialized newspapers and magazines, conversations between friends, even citations in Yandex testify: yoga is at the top among the most fashionable attributes of the life of a progressive city woman. According to some estimates, yoga is up to 5,000 years old, and its fashion captured the minds of European fashionistas several decades ago.
What does a woman want?
First, everyone comes for health and beauty. Girls come to lose weight. Of course, yoga is not aerobic shaping, which allows you to achieve visible results in a short time, but it is a system that brings even greater results in the long term. They say that with practice you can learn to regulate hormonal levels and endocrine imbalances. In addition to physical activity, weight loss is facilitated by psychological attitudes associated with practice, for example, yoginis can gradually learn to distinguish real hunger from “false” hunger. The initial motivation varies, but after the first classes, many note that yoga seems to be “specially created” for them. Softness, flexibility, and sensitivity, which are in demand in yoga, are initially characteristic of female nature, and beginners do not have to break and overcome themselves in the pursuit of strength records. Sports competition and the spirit of rivalry are excluded during classes. Practice is individual in nature, ideally a connection is established between student and teacher. Even if classes take place in a group, each student takes away very personal conclusions and emotions. Such intimacy of experience produces an irresistible effect on girls. Discovering one's own nature, rather than overcoming it, is one of the benefits of yoga. Exercises improve blood circulation, develop internal and external balance and grace, and contribute to the development of a proportional figure. Yoga is not a rough corrective measure; it reveals what is given by nature, gently polishing the pros and cons. As a result, women, accustomed to trying on other people’s standards every day, suddenly listen to their own “I”. Anyone can practice yoga, without restrictions on age, religion, and especially gender. Everyone needs a healthy body and soul, the will to a healthy and high-quality life opens up the potential of yoga, which works with the whole body in a complex, and it immediately meaningfully directs the energy released by sports into the desired creative direction.
Yoga and cycle
Menstruation is a time for relaxation not only in yoga. During the first two or three days of menstruation, a yogi should not engage in physical practices at all. Further, if the woman wants, the teacher prescribes a special program for her, which is aimed at cleansing the body, relieving pain, and opening the pelvic organs. Inverted poses, abdominal muscle tension, closed crunches, backbends from the floor, jumping and complex balances are prohibited. On the contrary, shallow bends and practices in a lying position are recommendedwithout tension in the abdominal muscles, light bending and meditation. After the end of the “critical days” and before ovulation, any practice is welcome. This is the time to leap forward and expand your yogic experience. But then comes ovulation and PMS. Premenstrual syndrome causes various pains, weakness, drowsiness or, conversely, irritability and insomnia. Some find it good to do backbends during this period, opening the chest, some find it good to do twists, sometimes you need to do restorative posesit all depends on how specifica woman suffers from the syndrome. Emotional stress before menstruation is associated with a strong rotation of hormones, which means that exercise should not disturb the endocrine system; it is better to remove strength training and pay maximum attention to breathing.
Yoga and pregnancy
Pregnancy is often the primary reason for turning to this practice, which is recommended by traditional gynecologists and obstetricians to prepare for childbirth. There are two opinions: some say that an unprepared pregnant woman should not join yoga, at least not abruptly and in the first trimester; other trainers believe that the lack of yoga experience before pregnancy will only be a plus.All nine months of exercise should not cause overexertion. “Pregnant” asanas are aimed at strengthening the pelvic muscles, expanding the pelvic cavity, they promote blood circulation, increase the scope for fetal movements, flexibility, endurance and coordination. Exercises can reduce ailments and toxicosis, avoid swelling and cramps, and strengthen the spine, which bears a large load. Good stretch, which is developed by exercises, prevents ruptures. Breathing exercises, or pranayama, can help you cope with stress and stay calm and focused during labor. Special exercises improve blood supply to the fetus and mother, relieve pain directly during childbirth and help avoid hypoxia in the child.However, yoga cannot be considered simply an effective tool for combating the “side” effects of pregnancy, such as excess weight or, for example, lower back pain, swelling and tired legs. It is important to understand the main circumstance: during pregnancy, a woman does not solve entirely her own problems; her concern is the health of the unborn child, his comfort during the prenatal period, and the absence of threats during childbirth. And sportswear expectant mother in this period plays far from the most important role. Therefore, during the classes, a lot of attention is paid to the psychological preparation of mothers, feelings of security, fearlessness, love and readiness for new things are cultivated. Compared to these global goals, physical training practices of hatha yoga, such as working out and perfecting the body, fade into the background.
Experts advise
Sagi Ermolaeva, yoga instructor at Ashtanga Yoga Center:
Is it possible to do yoga without being a Buddhist?Women's yoga - meaningful, but not authentic
In India and, accordingly, in Indian yogic practice, it is believed that a woman’s teacher is her husband. Yoga is given to a woman as a tool for creating conditions in the family - good health, a soft emotional climate, balance, healthy and tasty nutrition, sexual harmony, reproduction. Western society is less traditional, but in our world, as a rule, women are the first to be interested in systems healthy image life, the first begins to monitor the nutrition and well-being of household members. This is her feminine wisdom, and the role prescribed by nature. Women's yoga opens up the feminine creative principle. Of course, women's practices are different from men's due to the fact that women have fertility and menstruation. I myself came to yoga when I discovered that I was pregnant. Or rather, she discovered that she was pregnant and decided to continue the barely started practice, because she heard that it was good for preparing for childbirth. I did yoga for 9 months and gave birth in yoga. And so it happened. As with my students, there was an obvious transformation happening to me. At first I was engaged in physical training, then something changed in other aspects of life. Well, in general, it cannot be said that yoga is more suitable for women than for men. Yoga practice is equally beneficial for everyone. There are many asanas in yoga and they are the same for men and women; only their set can change depending on certain circumstances. But there is another side. I really observe an increased interest in yoga on the part of women, and since this is the case, it is obviously better and more correct to address the female audience separately: there is a greater chance that the words and instructions will be heard and perceived, and the classes will bring greater effect. I think women's yoga is a smart, but primarily opportunistic term.
Which school should I choose?
There are many schools, they differ in what type of practice, “level,” the emphasis is placed on. In the non-Hindu world, the term is associated, as a rule, with hatha yoga, which begins the path of improvement and harmonization by working on the physical principle (unlike, for example, raja yoga, which seeks to curb and control the mind from the very beginning).
Yoga is not a religion. Although it was formed within the framework of Eastern religions, it is a system of behavioral and psychological norms and techniques that lead to a more balanced quality of life. The ethical standards adopted in yoga in no way contradict universal morality.
What is “yoga”?
Yoga is one of the traditional Indian philosophical and ideological systems. The term comes from the Sanskrit “yoj” - “harness”, “connection”, “harmony”. Yoga establishes the right connections between the body and nervous system, nervous system and intellect, intellect and will, will and consciousness, consciousness and conscience, conscience and “I”, “I” and the world. Thus, yoga is a way to achieve absolute consciousness.Small, even loads and constant stretching, working with breathing and blood circulation help the skin maintain elasticity and firmness. Yogic dietary practices are aimed at cleansing the body. As a result, the face and body get rid of sagging and swelling. Unpleasant sharp facial wrinkles and traces of stress are smoothed out when inner confidence, goodwill and peace are gained. The main differences between women's yoga are special practices related to reproductive function and sexuality.
Experts advise
Natalya Yolshina, yoga instructor, ideologist of the Internet project -
www.yoginya.ruWhat health restrictions are there?Women's yoga - the path to yourself
I started practicing yoga in October 2000. During my practice, my character changed in better side: I became calmer, learned to feel, listen to my feelings, follow my intuition and trust myself. I realized that I needed classes like air. In 2003, I became the mother of little Eva. Then my formation as a woman began, and yoga opened up for me in a new light - at the level of understanding and awareness of internal processes that concern not only the body, but also the mind. In 2004, the Yoginya.ru project was born, I began teaching yoga for women. It is known that the practice of yoga reveals a person's potential. To discover and use her potential, a woman needs to feel her feminine power and, with its help, build all other qualities, then she will be able to open up to the world, love and be happy. Yoga practice for women should be based on feeling, and not on achieving an external goal, for example, doing the splits or standing on your head, or holding a pose for exactly 1.5 minutes. While fixing a pose, we should enjoy every second of working in it and come out of it, following our inner feeling. This should happen gracefully, smoothly, sensually and most importantly easily! And it’s happiness to feel your way! This is the main idea on which we build our practice. From my own experience, I know that classes in a general group do not allow us to address many issues that are relevant to women. Of course, the answers to these questions are contained in the specialized literature. The practitioner, of course, will turn to her, but after a while, during which mistakes can be made that can harm women’s health. We value the opportunity to openly discuss specific aspects of practice in lessons that are directly related to feminine nature, and we learn to overcome them with a smile. For example, I know which asanas have a beneficial effect on the female genital area, which improve the condition of the skin and hair, which correct the waist and hips, which should be done during the premenstrual period and which should not be done, we know how to help ourselves survive an emotionally unstable state on critical days, what exercises can be used to relieve pain in the lower back, back, and abdomen.
Contraindications: hypertension, epilepsy, congenital heart disease, cholelithiasis, alcohol or drug intoxication, period of taking tranquilizers, antidepressants. Tell the instructor if you have had dizziness, fainting, high or low blood pressure, recent serious injuries, cardiovascular diseases, depression, psychological stress, asthma.it all depends on how a particular woman tolerates the syndrome. Emotional stress before menstruation is associated with a strong rotation of hormones, which means that exercise should not disturb the endocrine system; it is better to remove strength training and pay maximum attention to breathing.
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Practice of “female” yoga
Yoga classes for women are special sets of exercises that take into account the specific structure of the female body and feminine energy. The exercises are aimed at developing flexibility, smoothness and grace of movements, sexuality and attractiveness. A mandatory component of the classes is strengthening the pelvic floor muscles, which are responsible for the functioning of the internal organs, and maintaining the correct position of the internal organs. Yoga classes calm a woman, balance her emotional state, prepare for a healthy pregnancy and help recover after childbirth. Some exercises are performed during menstruation. Special exercises balance the work of women endocrine system.
Stable hormonal levels are the key to female beauty and youth: this means elastic skin, body aroma, and sparkling eyes. Breathing exercises help a woman restore energy. Meditation makes it possible to realize and feel your nature, your natural strength. Yoga can be practiced at any age and in any health condition. Contraindications to yoga in general can only be in the presence of acute diseases. In all other cases, it is possible to select those asanas and practices that are most suitable for a particular woman with her age and other characteristics.
The basis of yoga therapy, that is, yoga aimed at healing the body, is hatha yoga, which uses a combination of asanas (static poses) with proper breathing. Static exercise Yogas are divided into asanas and mudras. Asanas affect muscles, ligaments, tendons and internal organs, and mudras - on the endocrine glands, which in Ayurveda include not only the endocrine system, but also the liver and spleen. Also in yoga, three main bandhas are used - which translated means “knot, lock”. These are the chin lock (jalandhara bandha), the celiac lock (uddiyana bandha) and the rectal sphincter lock (muladhara bandha). All asanas are performed from three positions - standing, sitting or lying down. Each asana corresponds to a strictly defined type of breathing. Some asanas are performed with voluntary breathing, others with a hold after exhalation, and others with a hold after inhalation. When performing one or another asana, it is necessary to concentrate attention on the organ or part of the body that is affected by this asana.
Pranayama, or proper breathing, is an extremely important aspect of yoga. Yoga has thousands of asanas, and each asana has a primary purpose.
Performing asanas should be slow and gradual, no sudden movements, no tension. Make sure that your elbows, shoulders, jaws, forehead, neck are relaxed. The feeling of pain is a signal that the asana is being performed incorrectly, or that you are not ready to perform it in full. This shouldn't bother you! Try to slowly, step by step, get closer to the ideal, canonical execution of the asana, but do not demand the impossible from yourself, and in no case start with complex asanas that require serious preparation.
All the exercises in our book follow the principle “from simple to complex” and are intended for the beginner level of mastering yoga. Those readers who already practice yoga can determine for themselves which exercise they need to learn new from.
Remember that concentration, concentration and a relaxed body as much as possible are extremely important for yoga, no tension. When performing asanas, you need to pay attention to a straight back and the ability to maintain balance.
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Yoga philosophy defines a woman as the moon and a man as the sun. They have fundamental differences and cannot be equal by definition. This idea is also taken into account in the practice of yoga. Although yoga is an integral philosophical system and is not divided into male and female, each practice has its own characteristics.
If a woman wants to remain happy and healthy throughout her life, then she must be very sensitive and respectful of her nature.
On this occasion, there is an excellent statement by Gita Iyengar that yoga for women is a real jewel. The daughter of the famous Guruji Shri B.K.S. Iyengar singled out a special direction in yoga for the fair sex and began to teach it to instructors.
As practice shows, women's yoga helps solve many specific problems, and with regular, properly selected classes, it can prevent their occurrence. It also makes it possible to maintain internal harmony and peace of mind in crisis situations and successfully overcome natural life cycles. At different stages, a woman develops her own specific needs, be it adolescence, pregnancy, menstruation or the transition period before menopause. Therefore, the practice is chosen based on the current state of the body.
Features of women's practice
While a man is dominated by reason and a conscious nature, a woman is more characterized by an unconscious nature and intuition. This explains the fact that most of the Yoga Gurus are men.
Women's practice is always characterized by a softer style, although it uses the same pranayama and asanas. If a girl feels unsure of herself and wants to bring a little toughness into everyday life, then a more dynamic and tough practice is chosen, aimed at building muscle mass and strength. Such exercises inevitably entail positive changes in the psyche, which allow you to acquire a sense of security.
It should be remembered that the fair half of humanity is more emotional and less disciplined by nature, so classes require serious concentration and self-control.
If you want to become a mother, then you need to know which positions can cause problems with conception. Such exercises give a short-term effect, but it is still better to avoid them. Asanas in which the leg is thrown over the head are perfect as a replacement.
There is an observation that intense exercise can lead to the cessation of menstruation. This is very alarming symptom, because cycle disorders can cause the appearance of malignant tumors. Therefore, it is necessary to enter women's yoga gradually and carefully, especially after a long break.
Yoga during menstruation
When practicing yoga during menstruation, you must follow the basic rule: preference is given to those poses in which you feel comfortable. During this period, strength exercises and overexertion should be avoided and more gentle exercises should be selected. Pay special attention to asanas that help you relax and recuperate.
Active classes are only suitable for experienced yoginis who know their abilities and are able to withstand such stress. If a beginner tries to repeat an aggressive pose and makes even a seemingly insignificant mistake, this can lead to serious problems.
According to some experts, yoga during menstruation is unacceptable. However, if you are confident in yourself and feel good about your body, then such measures are unnecessary.
During this period, you should avoid standing poses in which the legs rotate significantly at the hip joints or the pelvic area is significantly extended, as well as closed twists, bending bends and bandhas. Inverted poses are permissible only on the seventh menstruation, otherwise it will become an obstacle to cleansing the body, redirect the flow of energy to the head and negatively affect the condition of the entire body.
It is recommended to include Sahita pranayama and Shavasana (dead man's pose) in the training program, and by the end of menstruation it is allowed to use standing poses with support. The first two, after the end of your period, you must adhere to the recommendations given, adding inverted poses.
If you have pronounced negative signs of PMS, then the practice should be as calm as possible. It can include asanas, pranayama while lying down, bending and deep relaxation techniques.
Transition and menopause
After 35 years, a special approach to yoga for women is necessary. During this period, due to the depletion of the ovaries, there is a lack of estrogen in the body. As a result, the thyroid and adrenal glands are especially affected. Fat cells begin to produce female hormones, which leads to the appearance excess weight. Such changes inevitably provoke depression, apathy and loss of strength. Therefore, experienced specialists insist that during this period it is necessary to refuse strength exercises and pay attention to the balance of the course. It is especially recommended to perform inverted asanas and bridges.
Menopause entails changes in hormonal levels in the body, as well as transformations at the physical and psychological level. A woman’s psyche becomes unstable under the influence of internal and external influences, so it is useful to include in the practice of asanas, for example, Sarvangasana (shoulder stands), Ushtrasana (camel pose), Paschimottanasana (back stretching poses) and Halasana (plow poses), as well as Shitkari pranayam and Sheetali. Such exercises calm the mind and fill vital energy. You should select breathing techniques and meditation, without forgetting about working on the body. The most beneficial are the chanting of mantras, the practice of bandhas and yoga nidra.
Yoga during menopause helps women overcome unpleasant symptoms, which are inextricably linked. Turning to yoga in order to eliminate one of them leads to an improvement in the condition of the body as a whole.
Yoga is a jewel for women!
Gita Iyengar
Yoga- this is a perfect and universal tool for self-improvement and self-knowledge, and, by and large, this tool does not have any gender, there is no purely “female” or “male” practice. Just don’t forget that our World is very multifaceted, and that’s why there are differences in the practices of men and women.
It is “women’s” practice that takes into account all these features that can become a good and reliable support for a woman at different stages of life. Yoga teaches women to hear and understand their body, to control physiological and psychological processes that affect the state of the mind and the entire body. Gradual immersion in practice allows a woman not only to control the state of the endocrine system, but also to regulate hormonal levels, on which women’s health depends. In addition to the direct impact on the physical body and increasing energy levels, the correct psychological attitudes are laid that help improve the quality of life.
I think that we should not dwell on the well-known fact of the beneficial effects of yoga on the body, regardless of the gender of the practitioner.
Yoga for women: features of “soft” practice
– during menstruation and PMS;
– for menstrual irregularities;
- in case of problems with reproductive function and conception;
– in preparation for conception and birth;
– during postpartum recovery;
– during preparation for menopause and during its onset;
– with hormonal imbalances.
Women's yoga: features of practice
Women's practice must take into account the fact that female consciousness is wave-like, in contrast to the linear male one. But modern life is not conducive to maintaining the “wave,” because linearity and unambiguity according to the male type are more valuable than female incomprehensibility and “impermanence.” But adjusting to the linearity of this world has a negative impact on the psychological, physical and physiological state of a woman.
If you pay attention to the practice in general, it is quite obvious that yoga for women is quite dynamic, fixations in asanas are shorter, and the transitions are quite smooth and soft, which is directly related to female nature and energy, since the female body is more flexible and plastic, than masculine. In addition to asanas, the practice includes vinyasas, pranayama, chanting mantras and working with the pelvic floor muscles.
From the abundance of asanas for each woman, you can create a complex that takes into account her characteristics and goals and needs. Don’t forget about power asanas, since their proper use can significantly improve the results of your workouts.
In addition to the general differences, there are also features in practice during menstruation, menopause, pregnancy and after childbirth. With any approach, the most important thing is that attention is directed inward and that you feel good.
An important point during this period is the absence of overexertion, reducing the number or intensity of power asanas. Practice should consist of comfortable asanas that promote relaxation and rest.
If a woman is quite experienced in practice and feels confident, then the lesson can be active, but you need to understand whether such a load is really justified during this period.
Some teachers recommend abandoning the practice of yoga these days, but, in my opinion, at this time practice is simply necessary, just exclude deep bends (Paschimottanasana) and backbends (Ushtrasana), deep twisting (Marichasana), standing asanas with a strong load on the hip joints, all types of bandhas (locks), inverted poses in which the pelvic area is above the level of the head and deep stretches (Hanumanasana, Samakanasana), which can easily injure the body during this period.
Particular attention should be paid to relaxation and liberation of the pelvic floor, which is facilitated by spiral-shaped micromovements in the area of the hip joints and sacrum, performed from the Upavishta or Badhakonasana position. It is very beneficial to devote more time to joint gymnastics and do not forget about chanting mantras, which also contributes to deeper immersion and relaxation.
At the end of the practice, it is necessary to perform calming pranayamas (for example, nadi shodhana, ujjayi) and long savasana, preferably using bolsters, blankets and pillows, in order to relax as effectively as possible and distribute the energy accumulated during practice throughout the body. It is also recommended to use the yoga nidra technique during this period.
Practice during pregnancy and postpartum recovery
During pregnancy, starting from the first trimester, various auxiliary devices (bolsters, belts, blankets, props) should be used during practice. If there are no contraindications to standing poses, then they are performed with support, and sitting poses must be performed on a bolster or pillow in order to relieve excess tension from the sacrum and lumbar region.
Intense power asanas and positions with pressure or tension on the abdominal area (Navasana) are excluded, bending back from a lying position (Dhanurasana), deep bends (Uttanasana, full Paschimotanasana) are prohibited.
In the second trimester, lying positions become uncomfortable and variations of these asanas should be used: half-sitting, supported by bolsters and blankets.
You need to come out of asanas slowly, without sudden movements, avoiding overstrain of the pelvic floor and abdominal area.
The time spent in asanas is selected individually, based on how you feel. If any discomfort or tension occurs, you need to get out of the situation.
Also, much attention is paid to strengthening the pelvic floor muscles, micro-movements to open the pelvis, and pranayamas.
After the birth of a child, you can return to full-fledged practice no earlier than after 5-6 weeks; simple restorative exercises should be started after a few days (for example, micro-movements “inward” to close the pelvis, Shavasana, Ujjayi).
Practice for menopause
As in other periods of a woman’s life, practice after 40 years has its own characteristics, since the functions of the ovaries begin to fade, as a result of which hormonal levels change, which entails a number of other functional changes in the body, which can lead to depression, apathy, and weight gain . That is why it is recommended to practice with an emphasis on inverted asanas (Halasana, Sarvangasana), and it is also beneficial to increase the time spent in Paschimottanasana, Ushtrasana (in the absence of contraindications). Particular attention should be paid to “cooling” and soothing pranayama (Shitkari, Shitali), which help calm the nervous system. only the mind, but also the psyche, which has become unstable due to the changes taking place, and also help fill up with energy.
The practice of bandhas (Mula, Uddiyana), yoga nidra and chanting mantras is also recommended. And it is simply necessary to work with the pelvic floor muscles, helping to find internal balance, which is lost with the onset of this difficult period.
It must be remembered that during menopause all the symptoms are closely related to each other, and therefore the elimination of even one symptom leads to an improvement in the overall condition.
Based on the above, we can conclude that yoga for women is not a panacea or a magic pill, but a very powerful tool with which you can and should develop and harmonize your body and consciousness.
When choosing a teacher, as in practice, you should focus on your inner feelings. It is very favorable if you see in your teacher a person whose way of life and thoughts are close to you, and you want to learn something from him.
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