YOGA FOR WOMEN’S ISSUES

Tackling Menstrual Problems - PART 1

The menstrual cycle not only signifies physical changes but emotional and mental
changes in a woman. Irregular or painful periods can result in fatigue, depression and
extreme mood swings. Yogic postures are the best way to move through your cycles
with minimum amount of pain, keeping your body fit and your mental state calm and
relaxed. Today’s postures help you to clear the blockages in your pelvic region.
Cautions: *Practise these gently and slowly and avoid jerks. Those with severe back
and shoulder conditions should seek expert guidance or do these with care and avoid
the final step in Ex. 1. Those with enlarged thyroids, should seek expert advice before
doing ex 3.
Those with back and neck problems or with stiff ankle and knee joints, should avoid
ex 4.
Exercise 1

• Lie on stomach, legs straight, feet together, soles upward, forehead on floor.
• Place palms below and to side of the shoulders, elbows tucked in close to the
body
• Inhale, slowly raise head and upper body, straighten arms and curve back
backward to maximum as shown. Only palms and toes should be in contact with
the floor.
• Hold, breathing normally.
• Exhale as you slowly come down to start position.

Exercise 2
 • Get down on all fours, arms straight, palms under your shoulders, fingers facing
forward, knees in line with your hips
• Inhale and raise head and look up as you create an intense dip in your back.
• Exhale and drop head down and arch back as shown.
• Hold for 10-30 seconds, breathing normally.
• Resume start position.
• Do 10 – 15 rounds
Exercise 3

• Stand on knees, knees a little apart, feet stretched out.

• Lean back, catch hold of right heel with right hand and then the left heel with
left hand.
• Push the abdomen forward, drop the head back and arch backward as far as you
can.
• Hold as long as comfortable, breathe normally.
• Slowly release one hand, then the other and come back to start position.

Exercise 4

• Sit as shown in a kneeling position with your buttocks on your heels

 • Slowly lean back taking the support of first one elbow and then the other.
• Hold your ankles with your hands and arch your head back.
• Slowly lower your back and head to the ground as you hold your ankles with
your hands. Try to keep your knees on the ground.
• Now fold your hands and place them behind your head.
• Close your eyes, breathe normally and relax in this posture for 10-30 seconds.

Tackling Menstrual Problems - PART 2

A woman’s body is completely different from a man’s as it moves in a cyclical pattern.
Due to the menstrual cycle, the kind of energy blockages and nerve imbalance that
take place in a woman’s body need to be removed. The following exercises are intense
postures that free your system from harmful and stagnant energy which keeps your
body stiff and dull. These postures will bring life back into your system and make you
feel fresh once again.
Cautions: Those suffering from weak hearts, high blood pressure, hernia, colitis,
peptic or duodenal ulcers, should avoid this Ex 1. Those with slipped discs or sciatica
should avoid ex 2. Ex 3 should be avoided by people with weak wrists and should not
be practiced during any illness or pregnancy or when feeling tired.
Exercise 1

• Lie flat on stomach, legs together, arms beside the body, chin on floor
• Bend both knees.
• Reach for your toes or ankles and grip them firmly.
• Inhale and raise your upper body while tensing the leg muscles and pushing
your feet backwards.
• Hold for 10-20 seconds.
• Exhale and slowly release the legs and come down.

Exercise 2
 • Sit with your back straight and legs stretched out.
• Inhale and raise your arms upward.
• Exhale and stretch forward. Hold your ankles or the big toe, pull your body
down and rest the forehead on the knees as shown.

Exercise 3

• Lie flat on your back, bend your knees, place feet near hips.
• Place your palms underneath your shoulders with your fingers pointing towards
your feet.
• Raise your hips, arch your back, shifting your weight onto your hands.
• Pushing up, raise your head and upper body as far as you can.
• Hold for 10-30 seconds breathing normally.
• Slowly lower hips, straighten legs, bring arms down by the side.

Tackling Menstrual Problems - PART 3

The hip and groin region are most affected as tremendous changes are taking place in
your body as you enter into your periods. You may feel bloated, sore and slightly
weak with low energy. These exercises are designed to loosen up your groin area and
re-vitalize the internal organs which take a beating due to your blood moving towards
your genital and reproductive organs.
Cautions: Ex 1 & 2 should be performed slowly. Those with backache should not
overstretch. Those with hernia, hyper-thyroidism & peptic ulcers should avoid this
posture. Those with enlarged thyroid should avoid ex 3. Those suffering from sciatica,
slipped discs and serious back conditions, should avoid ex 4.

Exercise 1
 • Sit with legs straight out and back straight.
• Spread your legs apart, bend your knees and bring heels together. Pull the heels
towards groin.
• Inhale as you raise your arms up, exhale and stretch forward as shown.
• Hold for 10-30 seconds, breathing normally.
• Inhale as you slowly raise your arms and come back to start position.
Exercise 2

• Sit with one knee bent on ground, place other leg across it.
• With the opposite arm, lock knee from outside and grasp foot.
• Fold other arm behind the back, twist the spine and look back.
• Hold for 10-30 seconds, breathing normal.
• Repeat the other side.
Exercise 3

• Lie on stomach with chin on floor and palms under thighs.

• Inhale and raise the right leg as high as you can.
• Hold for a few seconds, breathing normally
 • Exhale and lower leg.
• Repeat other side.

Exercise 4

• Lie flat on back, arms beside you. Inhale.

• Exhale as you draw both your knees to your chest.
• Hold the position, breathing normally. Try and relax the back.
• Come back to start position

Tackling Your Varicose Veins - PART 1

Before we can solve the problem of varicose veins, the aches and pains in your legs
that normally occur need to be alleviated so that you feel healthy and fit. By
stretching the leg muscles, we increase the blood flow to your legs and this instantly
functions as a painkiller bringing back lightness and energy to your feet and legs. Hold
these postures for as long as possible and you will get better results.
Cautions: Those with slipped discs or sciatica should avoid this ex 1 & 2. Those with
severe lower back problems should avoid ex 3.

Exercise 1
 • Stand straight, feet together, palms joined in front of your chest.
• Breathe normally
• Inhale, keep palms together and bend back, stretching your arms over your
head.
• Exhale and bend forward from hip.
• Place your palms on the floor and your head on your knees.
• Keep your knees straight.
Exercise 2

• Sit with your back straight and legs stretched out.

• Bend one leg and place it so that the heel touches the groin area.
• Inhale and raise arms up straight.
• Exhale, bend forward to grasp the ankle or foot and bring the forehead down to
touch the knee
• Hold 10-30 seconds.
• Repeat with other leg.

Exercise 3
 • Stand with feet wide apart, back straight.
• Exhale and bend forward from the hips. Catch hold of the ankles as shown and
rest the head on the floor.
• Hold for 10-30 seconds, breathing normal.
• Inhale and slowly come back to start position.

Tackling Your Varicose Veins – PART 2

Inverted postures means that you reverse the blood flow towards your heart and head
by placing your body in a position such that gravity pulls your blood in the opposite
direction than you normally would. When you practice the following postures, you are
relaxing your veins and allowing them to get back to their normal positions because
the pressure of blood on the veins will be much lower by performing an inverted
posture.
Cautions: Those with severe back pain should take care or avoid ex 1. Those with high
BP, heart disease, enlarged thyroid should avoid ex 2 & 3. Those with cervical
spondylitis, weak blood vessels in the eyes & thrombosis should also take care or
avoid ex 3.
Exercise 1

• Come down on your hands and knees, hands placed below shoulders, fingers
pointing forwards, thighs horizontal to ground, feet tucked in. Inhale
• Exhale as you push upper body inwards, head down, looking at the navel.
• Keep body in straight line from head to toe, toes tucked in, fingers pointing
forward. Body weight is balanced on your toes and palms
• Hold for 10-30 seconds, breathing normally.
• Place your knees down and come back to start position.
Exercise 2
 • Lie flat on back, arms by side
• Slowly raise legs to 90 degree position.
• Lift hips and support them with hands as shown.
• Hold 10-30 seconds.
• Breathing normal.
• Slowly come back to start position

Exercise 3

• Lie flat on back, arms by side. Slowly raise both legs to 90degree position
• Lift hips and back off the floor, lower legs towards your head, support hips with
hands.
• Slowly bring hands lower down back towards shoulders and bring legs to 90
degrees. Support whole body from shoulders so that body and legs are in
straight line. Keep chin pressed against chest.
• Hold for 30 – 60 seconds, breathing normally.
• Gradually lower your back and legs without strain or jerky movements.

Exercise 4
 • Lie flat on back, head and body in a straight line, legs a little apart, arms by
side a little away from body, palms facing up, fingers relaxed.
• Close your eyes, relax body and focus on your breathing.
• Let your breathing become slower, deeper, more rhythmic.
• Each time you exhale, let whole body relax.
• Practice this for 5 minutes.

Reproductive Health
Every organ in the body is a muscle performing a specific function be it digestion or
secretion of hormones or detoxification of the body. The reproductive organs are
muscles too needing some form of exercise and massage. The practice of these
exercises does just that. It exercises and massages your reproductive organs so that
they function smoothly and optimally.
Cautions: Those with heart disease or high blood pressure & pregnant women should
avoid ex. 1. People with severe lower back conditions and stiff knee-joints should do
ex 2-4 with care.
Exercise 1
• Sit with legs stretched out, back straight.
• Bend one leg, place ankle on opposite thigh close to groin. Bend other leg and
place ankle on thigh of bent leg, close to groin. Place your hands on your knees.
• Exhale completely, pull up the genital space and close the anal space. Keep
abdominal muscles tight.
• Relax the lock and inhale.
• Repeat 3 times only.
Exercise 2

• Sit with your legs stretched out, back straight.

• Place your palms slightly behind you.
• Bend one knee and place below other knee
• Lower bent knee to the floor as shown.
• Look in the opposite direction.
• Hold for 10-30 secs.
• Repeat with other leg.

Exercise 3
 • Lie flat on back with arms stretched out, palms down.
• Bend one leg, place foot on other knee.
• Gently twisting the spine, drop upright knee towards floor. Keep both shoulders
on floor and look in opposite direction.
• Hold 10-30 seconds, breathing normal.
• Repeat other side.

Exercise 4 :: Ardhakapotasana 852

• Bend right leg to bring knee in front of the body and stretch the other behind.
• Place palms in front, place front heel away from groin.
• Inhale slowly, cup your fingers and stretch your upper body backwards and look
at the sky.

Managing Mood Swings

There is a reason why women are considered to be more emotional and
temperamental than men. A woman’s system is very different from a man’s as the
hormone levels are constantly shifting. To balance these hormones and mood swing
which occur as a result of imbalance in hormones. These techniques will take the edge
out of your mood swings and strong emotions. They will keep you at a small distance
away from them so that you experience your mood swings with a little awareness and
detachment.
Cautions: Those with high blood pressure should not hold their bath in ex 1. Those
with cervical spondylosis, high blood pressure, vertigo and heart problems, should
avoid ex 3.

Exercise 1
 • Sit with legs stretched out, back straight.
• Bend one leg, place ankle on opposite thigh close to groin. Bend other leg and
place ankle on thigh of bent leg, close to groin (padmasan). Place left hand on
knee.
• Bend forefinger and middle finger of your right hand.
• Place thumb in between eyebrows, press ring finger on left nostril. Breathe in
through right nostril and hold breath.
• Reverse positions. Place ring finger between eyebrows, press right nostril with
thumb. Exhale through left nostril.
• Now inhale through left nostril, hold your breath.
• Reverse position of fingers as in step 3, exhale through right nostril.
• Repeat 10 -12 times.
Exercise 2

• Sit in padmasan. Place palms on knees, facing up with index finger folded to
touch root of thumb.
• Close your eyes and relax the body.
• Focus on your breath, let your breathing become rhythmic and relaxed.
• Let your breathing become slower and now contract the glottis in the throat so
that a soft snoring sound is produced in the throat.
• Let each breath become slower and longer and concentrate on listening to the
sound being made by breathing through the throat.
• Practice for 5 minutes.
Exercise 3

• Sit in padmasan..
• Inhale deeply. Keeping chest high, hold your breath and lock chin against chest.
• Hold for as long as comfortable.
• Release chin, look up and exhale.
• Repeat only 3 times.
Exercise 4

• Sit with your legs stretched out.

• Place palms behind you as shown with fingers pointing forward.
• Pushing down on the palms, slowly push the chest forward, arch the back and
drop the head back as shown.
• Hold, breathing normally.
• Slowly come back to starting position.

Taking Time For Yourself

In these modern days, a woman has not only to be a woman but also perform the job
of a man be it kids, work or home. She is expected to be almost super-human and
manage it all without a single break. This of course is not possible as every human
being requires time and space to be with oneself and to re-energize the following
techniques are practiced so that you begin to enjoy your own company as only a
happy man can make others happy. Practice the below techniques below to reach out
to your own peace of mind which is already there.
Exercise 1
 • Sit with left leg stretched out.
• Bend right leg and place foot between the left thigh and calf muscles.
• Bend left leg and place the left foot underneath right thigh.
• Press right thigh to ground.
• Place hands on knees, palms up, place tip of forefinger on centre of thumb.
• Keep back straight and breathe normally.
Exercise 2

• Sitting in padmasana, close your eyes and inhale deeply as you count 1-5.
• Hold your breath, press chin down on jugular notch (mid-point of the 2 collar
bones under the chin).
• Raise chin up 4 fingers above the jugular notch and make a humming sound like
a bee from your throat. Slowly exhale as you hum.
• Listen to the sound vibrations as they travel up and spread through the head.
Repeat three times
Exercise 3A (293 Sheetali)
• Sit in padmasan as for exercise 1
• Roll your tongue as shown.
• Slowly inhale to a count of 5 through this passage made by
the tongue
• Exhale through the nostrils to count of ten.
• Repeat 10-15 times.
For those who find it hard to do exercise 3A.
Exercise 3B (294 Sheetkari)
• Make a square shape with your lips, showing your teeth.
• Slowly inhale to a count of 5 through your mouth with teeth
closed.
• Exhale slowly through your nose.
• Repeat 10-15 times.

Exercise 4

• Sit as in padmasan, eyes closed, body relaxed.

• Inhale. As you exhale, chant ‘Om’ emphasizing the ‘M’ sound for as long as you
can draw the breath out. Listen to the sound vibration of ‘Om’ in the body as
you chant.