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Yoga practice can help women prepare her mind and body for varieties of situations like menstruation, menopause and pregnancy. Yoga is the perfect way to keep a woman’s body active and supple throughout.

Certain poses (asana) help in curing the menstrual disorders and restoring their regular pattern.

Premenstrual Syndrome (PMS)
Which is characterized by uncomfortable mental and physical symptoms, usually occurs 2 weeks before the onset of menstruation. There are some yogasanas, which, if u do regularly help tackle the PMS problems.

These are –
• Ushtrasana ( camel pose)
• Viparita Karani (inverted leg stretch pose)
• Sarvangasana (Shoulder stand)
• Matsyasana ( fish pose)
• Halasana(Plough pose)
• Uttanasana (Hands to feet pose)
• Supta vajrasana (supine warrior pose)

Yoga also very much helps your mind and body adapt with stress, anxiety and depression making you feel relaxed and calm, and enabling you to cope with psychological symptoms of PMS.

The yoga asanas advised during menopause helps to balance the endocrine system that controls the body’s generation of hormones thereby calming the nervous system. In the process it helps reduce stress and aggravation of hot flashes. Yoga also consists of weight bearing exercises that strengthen the bones and prevent osteoporosis.

They help massage the reproductive organs, relieve pelvic congestion and headaches, boost the immune system, reduce fatigue, and even out mood swings. In addition to the above, the following asanas are known to help in menopause.
• Shalabhasana (locust pose)
• Dhanurasana (bow pose)
• Sethu Bandhasana (bridge pose)
• Balasana (Child pose)
• Pavanmuktasana (wind relieving pose)
• Vrikshasana ( Balancing tree pose)

It is a period from conception to birth from the time when a males sperm cell fertilizes the female’s ovum (egg) to the time of delivery or a total of 40 week or 280 days.

Following poses are considered safe and helpful during pregnancy:
• Butterfly stretch
• Cat cow pose
• Cobra
• Seated forward bend
• Single angle pose
• Standing forward bend
• Triangle pose

Following asanas should be avoided during pregnancy
• Backward bends
• Balancing poses on one leg
• Camel pose
• Handstand
• Upward bow pose

Contributed by: Dr. Priyanka Borole

Aarti Borole

Gold's gym certified personal trainer with years of health and wellness experience. Possess proven track record in helping clients achieve fitness goals through customized exercises programs and diet plans. All the recipes here are personally tried and tested.

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