The benefits of yoga for women: features of practice, exercises. What does yoga give to a woman? Harm from yoga

It's no secret that there are specialized practices for women in yoga. Let us note right away that they have nothing in common with either feminism or machismo. Representatives of the fair sex have long proven that in technology they are in no way inferior to male yogis. However, objective differences in physiology dictate their own rules. It is precisely because of the structural features of the body and the organization of the hormonal system that it was necessary to develop specific principles of yoga for women. Which ones exactly? We figured this out together with Anastasia Leonova, a yoga teacher, yoga therapist and AnySports expert.

There are about 60 hormones in the female body, and a small malfunction of at least one of them can cause an imbalance of the entire hormonal level. But debugging this biochemical “orchestra” without the use of medications is not so easy. And yoga for women is one of those means that can directly influence the hormonal system. It is worth considering, however, that if done incorrectly, yoga may not be beneficial for women. Here 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 women’s yoga in adolescence, when the first serious hormonal changes occur in the body of the future woman.

For women, the benefits of yoga are determined by the impact of exercise 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, Kapalbhati) allows you to activate and improve 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 the main one in 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 abs. During this period, postures that open the pelvis and improve blood supply to the internal organs of the abdomen are considered useful for women, while simultaneously strengthening the muscles and normalizing the functioning of the hormonal and nervous systems. For maximum effectiveness, 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 make adjustments to your yoga program accordingly, 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. Relieves menstrual pain

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

Unlike inverted asanas, sitting poses and individual standing positions will help improve your well-being. For example, for heavy discharge, poses such as Ardha Chandrasana (crescent moon pose) and Utthita Hasta Padangusthasana are recommended. And pain is reduced by the Supta Baddha Konasana pose. It is performed while 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. Relieves PMS symptoms

Premenstrual syndrome is always a reaction to stress in one form or another, including climate change and excessive physical activity. And when practicing yoga, the production of antidepressant hormones increases, which helps prevent depression, reduce stress and, as a result, improve your overall condition. Inverted asanas and twisting in them are especially useful for this. When the body is inverted, the blood flow of the pelvis changes, stagnation of blood and lymph is eliminated, which helps to regulate 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 reducing the production of the hormone estrogen. The increased content of this hormone during this period interferes with the normal course of menstruation. Also useful asanas include active vyayamas aimed at opening the hip joints and increasing blood flow in the pelvic organs.

3. Improves the functioning of the endocrine system

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

If the endocrine system is disrupted, a set of asanas is selected based on the existing problem. So, with pituitary dysfunction, the main goal is relaxation and improvement of blood circulation in the head. Therefore, they fight it with the help of inverted poses, yoga nidra, meditation and soothing pranayamas. And the main cause of diabetes is eliminated by twisting, bending and inverted poses. Asanas useful for the endocrine system include Bhujangasana I and Bhujangasana II, Shirshasana, Tolasana and Yoganidrasana.

According to Anastasia Leonova, scientific research has repeatedly proven that yoga has the most positive effect on the female body and 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 every woman’s body requires an individual and thoughtful approach, and not an average set of asanas.

4. Slows down the aging process

It's no surprise that Hollywood stars over 45, such as Madonna and Julia Roberts, are fans of yoga. Properly selected asanas allow women to go through menopause more easily and prevent aging. Regular practice helps improve blood supply and nutrition to tissues and organs, and this leads to their full functioning, which affects the skin, joint health, and general tone.

Yoga also stimulates metabolism, which slows down with age. And most importantly, regular practice can raise the level of hormones, which sharply decrease during menopause. However, keep in mind that during this period for women, starting yoga at home with something static, requiring a long stay in a constant position, is not the best idea. Give preference to restorative asanas - Supta Baddha Konasana, Balasana and Setu Bandha Sarvangasana. All inverted asanas, for example, Viparita-Karani Mudra, also help rejuvenate 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 fashion statement that few women are able to give up completely. Meanwhile, fatigue in the legs after such uncomfortable shoes later 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 poses, as well as asanas aimed at stretching muscles to prevent cramps. Performing standing poses, especially with your feet resting against the wall, such as Trikonasana, helps relieve swelling. Asanas such as Virasana and Supta Virasana, which are recommended to be performed after standing poses, also have a beneficial effect on blood circulation in the legs.

A recent trend is yoga classes where they teach you how to walk “correctly” in heels. The essence of the classes comes down not to relieving muscle tension, but to mastering the skill of correctly distributing the load and using the right muscles in high-heeled shoes.

If you prefer to learn yoga for women at home, where to 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 Nadi Shodhana Pranayama, and relaxation techniques (such as savasana and yoga nidra). Baddha Konasana asana and its derivatives are very useful, as they involve the hip joints and groin area, improve blood circulation in the pelvic organs, and intensively tone the peripheral nervous system. Baddha Konasana is indicated for absolutely everyone and at any period of life; it helps improve health and eliminate dysfunctions, including in the female body.

As for the time of study, the best option would be early in the morning immediately after waking up. However, don’t worry if you can’t exercise in the morning for some reason. Remember - the regularity of classes is much more important than the time of their implementation.

Women's yoga involves careful attention to your body and all hormonal characteristics, thanks to which it is possible to diagnose and eliminate many health problems. This practice is an inexhaustible source of good mood and well-being. Haven't tried it yet? It's time to start!

Photo: northcarolina_yogagirl/instagram.com

Hello, dear readers. In this article we talk about the enormous benefits that yoga can bring to a woman, creating harmony of her soul and body, strengthening the tone of all muscles, developing joints, healing internal organs, filling the body with energy, helping to cure many diseases.

Ancient yoga is unique, but also universally accessible. Thousand-year-old yoga techniques are still relevant today; they have many directions (Taoist yoga, etc.).

Anyone can do yoga. Yoga is especially useful for women. A feature of the exercises is static nature. Yoga has a gentle effect on health, promoting excellent physical fitness and a calm psychological state. The benefits of yoga for women are priceless. Reviews from those who practice yoga, as well as reviews from yoga therapists, say how necessary these techniques are for health.

Why yoga is good for the fair sex

The list of beneficial effects of exercises (asanas) on the female body is very long. The huge advantages of yoga are that it is suitable not only for young women, but also for older women, not only for slim people, but also for overweight ones. Yes, and you can start doing it both in youth and in old age. What does yoga give to the female body?

Regular exercise improves physical fitness, figure, and helps get rid of excess weight.
Exercise is the prevention of a variety of diseases.
Muscles, bones, organs receive better nutrition. Flexibility develops. Aging is largely associated with loss of flexibility of muscles, ligaments, and joints. Indian yogis say that a person is young as long as his spine is flexible.
In fact, a massage of the internal organs is performed, which provides excellent digestion and normal functioning of the kidneys and liver.
The benefit for the body is that asanas have an excellent effect on the hormonal sphere. For example, the menstrual cycle of yoga practitioners does not have any disruptions.
Special exercises will strengthen the pelvic floor muscles, which is very important for proper fixation of the internal organs of the small pelvis, and as a result, the genitals become healthier.
A separate yoga complex is provided (as for those who have recently given birth).
The emotional state of women engaged in yoga practices becomes balanced and stress-resistant.
The skin is rejuvenated, dark circles under the eyes disappear.
The energy level increases (the woman begins to feel very good), the body’s protective qualities improve, as does the metabolism.
Yoga prolongs youth by saying “no” to early aging. When performing asanas, we breathe differently, our lungs expand much more than usual, gas exchange increases, the functioning of the heart and blood vessels improves, blood flow increases, and pressure returns to normal.

To the question whether yoga is useful, you can answer absolutely affirmatively: yes. And practicing asanas after forty years, when the body begins to slowly age, becomes a unique opportunity to slow down this process. All you need is a special mat, knowledge of how to dress for classes, and what time of day to study. As a result, your life will gradually and smoothly change in all its aspects thanks to asanas.

What are the benefits of yoga asanas for illnesses?

Yoga for women not only heals the body as a whole, but also “works” perfectly with a huge range of diseases:

1. In case of diseases of organs located in the peritoneum, many asanas compress the abdominal cavity, blood flow in the organs increases, metabolic processes and oxygen saturation are activated.

2. In the chest, when performing exercises, blood flows more actively into the vessels.

3. For problems with the endocrine glands, asanas with bending, bending, and twisting have a very good effect on the glands.

4. The respiratory system, heart, blood vessels rejuvenate and begin to work much better.

5. Yoga has a wonderful effect on a woman’s spine, joints, and ligaments.

6. Asanas help bring blood sugar back to normal.

7. Regular exercise will protect you from stress and depression: your psyche will be perfectly harmonized.

Are there any contraindications to yoga practices?

The first point at the beginning of yoga practices should be a visit to the doctor if you have very serious illnesses. Otherwise, you can cause yourself great harm. There are the following contraindications for yoga:

Previous brain surgeries.
Serious spinal injury.
Severe damage to the heart and nervous system.
Brain pathologies: brain and spinal.
Epilepsy.
Serious mental disorders.

Simple rules for yoga

The rules to follow when practicing yoga are simple:

Yoga for women is good in a group. It disciplines.
But you can do it yourself. To find out where to start at home, use the book that the famous yogi Gita Iyengar wrote for women. An equally excellent source for learning how to perform the exercises correctly is the book by Gita Iyengar’s father, Sri B.K.S. Iyengar, the most amazing yogi of our time. Videos in which Iyengar shows yoga asanas will also help you a lot.
You can start with two or three classes a week.
You should practice no earlier than three hours after eating.
There is no need to exercise before bed (3-4 hours before bedtime is possible).
During menstruation, excessive activity is not recommended; it is better to practice asanas that are performed standing or lying down, and exercises in which the legs are raised up should be excluded (they will interfere with the timely removal of discharge). You also need to limit twists, bends and asanas in which the abs are strained.
Nutrition should be rational.
Women are always worried about what to do. The most ideal clothes will be those that breathe and do not interfere with movement.

Which yoga routine is ideal for beginners?

Yoga is considered a completely safe activity. But when performing asanas, you need to take care of the spine, muscles, joints, and ligaments. It is not recommended to force the development of difficult exercises to avoid sprains. The first exercises will be beneficial even if you do not perform them perfectly at first. When performing the pose, it is important to feel the stretching of the muscles and the work of the joints, but everything is done very smoothly. It is advisable to stay in the asana for 10-15 seconds. The lesson lasts 15-20 minutes at first. Simple practices will prepare the body for further advancement.

The initial yoga complex includes the following exercises:

Standing straight, you extend your arms as high as possible and move them back a little, which helps open your chest. The bent leg needs to be raised and the foot placed on the thigh (alternately one, then the other). This pose greatly strengthens the spine.

Child's pose. Lower your buttocks onto your heels, your body onto your thighs, and lean forward, pressing your stomach to your thighs. The asana relaxes the spinal muscles very well.

When bending over, you need to place your palms on the floor near your feet, step back, lifting your pelvis up. Here you need to pay attention to the even distribution of weight between the palms and feet. The head drops down under the elbows. The exercise makes the leg muscles strong and relieves tension in the shoulder girdle and back.

You raise your arms up, bend down, exhaling, and try to reach your hands to the floor with your legs straight. The asana develops flexibility of the legs, stretches the back, and is a massage for the internal organs.

You need to lie on your stomach, grab your ankles, inhaling, lift your upper and lower torso. The exercise strengthens the abdominal muscles.

You kneel down, the distance between your knees is approximately equal to the width of your pelvis. Next, exhaling, press into your lower back (with your palms or fists) and bend back. This exercise will greatly strengthen your back.

You stand with the distance between your feet approximately equal to shoulder width. Then you stretch your arms up, slowly bend your knees, as if you decided to sit down. The arms and torso form one line. The asana actively affects the spine and legs.

The distance between the legs is about a meter or a little more. One leg should be pointed outward, the other inward. The arms are spread, the torso is lowered towards the leg that looks outward. You need to reach and touch your foot with one hand, stretching the other up. Then the asana is performed again in the opposite direction. The spine is perfectly stretched, the muscles of the back and legs are strengthened.

You need to lie on your stomach, arms bent (palms in line with your shoulders). As you inhale, the arms slowly straighten, the upper part of the body lifts off the floor (the lower part of the abdomen remains on the floor). The asana strengthens the spine.

You lie on your back, arms along your body, lift your legs up (not bent), smoothly lower them back so as to touch the floor. The asana is very good for strengthening the spine.

Candle pose (refers to the main, “royal” yoga poses; in our country it is also called “birch tree”). You need to raise your legs up, then raise your pelvic part of the body. The palms support the body and are located close to the shoulder blades. The pose has a great effect on the spine, shoulders, and internal organs.

Dead pose. You lie on your back, relaxed arms extended freely along your body, eyes closed. You need to completely relax, staying in the asana for 2-5 minutes. This pose usually ends any yoga practice.

In order for yoga to be exclusively beneficial for the youth and beauty of women, the loads must be rational. But regular practice teaches you to hear the body. Yoga can be called a specific way of life that helps to find perfection of body and spirit.

If you decide to move forward...

You have mastered the initial set of yoga exercises by regularly practicing yoga, and have decided to move forward. Gita Iyengar’s book “Yoga is a Pearl for Women” will help you a lot with this. And this pearl does not lose its unique beneficial qualities for women after 40 years, and after 50, and for 60 years old.

The father of the Gita, the great Iyengar, created the yoga system. Throughout her life, Gita passes on her father’s knowledge to women.

The book tells why a woman needs yoga, what impact the yoga system has on the entire female body. The asanas, their healing effects, and execution techniques are described in detail. There are sections dedicated to women's problems - menopause, pregnancy, childbirth, women's ailments.

What exercises are suitable for women after 55 years of age?

If you are no longer young, but want your body not to age, and harmony to be present in your soul, you will really need exercises for women after 55 years. The main goal is good health, muscle tone, spine flexibility, joint mobility, and not the ability to “get tied in a knot.”

A yoga complex for women over 55 can include almost all asanas for beginners.

If you have mastered the initial complex and want to move forward, it is better to do this with an instructor. It is important to remember that it is better not to master, for example, a headstand on your own, in which it is easy to injure your neck. The plow pose must be treated with caution, as well as the candle pose; these exercises pose a risk of injury to the elderly spine and muscles: the body weight can “fall” on the neck. You also need to carefully listen to the body in those poses where the load is on the knee joints (for example, in the camel pose).

What to remember:

1. Yoga for women is a unique opportunity to find harmony and improve their health.
2. You can study at home or in a group. Regular practice is important.
3. Exercises prevent many diseases and help slow down the development of a number of ailments.
4. Yoga techniques are accessible to everyone; they can be practiced at any age.
5. Yoga has a positive effect on all systems and organs, on the mind and emotional sphere of a woman.

See you in the next article!

Health 10/30/2017

Dear readers, nowadays there are few people who have not heard about the benefits of yoga. The beneficial effects of yoga on the body and figure are recognized by lovers of a healthy lifestyle. World stars, journalists, TV presenters from screens and media pages share the results and praise the practice as an effective tool for working with the body and mind.

But is yoga really that good? Is there any real benefit or is doing it harmful? How does exercise affect your health and figure? Elena Krasovskaya will help us deal with all these issues. I give her the floor.

Hello, dear readers, Irina! Yoga is an amazing and mysterious practice. She has both supporters and opponents. Some say a categorical no, others cannot imagine their existence without it and study for several hours a day. The rest either do not dare to practice, assessing the benefits and harms, or are completely indifferent.

It is known that the philosophy of yoga is to make any choice. Therefore, a real guru would say that everyone is right. I suggest that we accept this right of choice for each of us and just learn a little more about yoga, its types, how it is useful and how it can cause harm. And I’ll start with a real story that turned my life in a different direction.

Introduction to Yoga

After several years of guardianship and care, I was lucky to visit a sanatorium. During a short vacation, my first acquaintance with yoga took place by chance.

In the gym, I met a woman who stood out for her beauty, stature and smooth movements. She offered to conduct several yoga classes and show basic exercises. Nellie was preparing to become an instructor and was delighted with the mutually beneficial partnership - we studied, she gained experience.

The practice made a strong impression - it was unhurried, focused on internal sensations, calmly worked the muscles and joints, and was able to alternate between stress and relaxation.

Watch a video about how yoga affects the female body and figure, about its features, benefits and harms. About hormonal yoga.

The instructor's chiseled figure, flexibility of the body, coupled with the soft timbre of his voice, served as an incentive for a long-term relationship with yoga. When I returned home, the first thing I did was find a time, a place, and continue training. The classes helped me get through difficult life moments, kept my body in good shape and my thoughts in order.

While mastering the first asanas - special exercises in yoga, I simultaneously searched for and found information about the ancient practice. What is yoga, what benefits does it bring, what is its main secret? The questions are not easy. I suggest looking for answers to them.

Yoga - what is it?

Yoga is a comprehensive set of spiritual, mental and physical practices. Their main goal is to bring the body into a state of balance, calm and relaxation.

By practicing, a person gradually learns to listen to his body, control it, control emotions and remain calm in any situation. This is achieved through a system of exercises, breathing, meditation, and spiritual development of the individual.

India is considered the birthplace of yoga. They say that if you want to achieve enlightenment and an exalted spiritual state, you must definitely visit the cradle of practice - get imbued with the spirit of the country, change your attitude.

But yoga at a simple philistine level does not always imply such a deep familiarity with it. Often people go to practice “for health”.

Many are attracted by the variety of exercises, adjustment to the level of the practitioner, and the opportunity to help the body become more resilient, fit and strong.

Popular types of yoga

Currently, there are a huge number of varieties of yoga. New directions appear with enviable consistency, which is explained by the popularity of the system. There are different schools and movements. It makes no sense to list them all; I will name only the most famous and accessible to the majority.

Hatha yoga

This type of yoga is most suitable for beginners. Emphasis on exercise, breathing and meditation. Helps to relax the body, leading to calm.

Kundalini yoga

Classes are aimed at awakening a person’s creative and energetic potential. Concentration on the positions of the body, hands, breathing, and focus of attention inward are required. The asanas are quite complex and require effort. But the effect of the exercises lasts all day and fills the student with strength.

Ashtanga yoga

A type of power yoga with a fast rhythm of movement and breathing. Develops endurance and physical strength. Vaguely reminiscent of aerobics. Especially suitable for people with good physical fitness.

Iyengar yoga

A practice aimed at healing and relieving pain in muscles, joints and ligaments. Suitable for those who move little and avoid heavy loads. Asanas are performed in a calm, slow rhythm, often with additional devices to facilitate the process. Systematic exercise leads to flexibility of the body and a surge of energy.

Yogalates

A symbiosis of yoga and Pilates. Consists of exercises and meditations. Classes develop body flexibility, strength, and improve stretching. Suitable for people with different physical fitness.

Women's yoga or yin yoga

A set of exercises designed taking into account the characteristics of the female body. Classes are conducted to meditative music at a slow pace. The main goal is relaxation and a gentle effect on the body.

Aero yoga or yoga in hammocks

A modern type of yoga that is quickly gaining popularity. To perform this, you need special devices - long elastic bands with fastenings. A fairly dynamic type of yoga that requires physical endurance. Perfectly opens the respiratory centers, develops flexibility and stretching of the body.

To understand which practice is right for you, it is best to take different classes and make a choice based on how you feel.

But before choosing a direction, let's look at how yoga is useful, what contraindications there are, and what harm it can cause.

Benefits of yoga

Of course, not in vain. With proper and systematic performance of asanas, breathing practices and relaxing meditations, yoga:

helps restore and maintain health;
normalizes the operation of all internal systems;
aligns the spine and strengthens posture;
develops and gives elasticity to muscles;
trains body flexibility;
improves coordination of movements, reaction, motor memory;
improves blood circulation;
relaxes and reduces the effects of stress;
forms a positive outlook on life situations;
ensures accelerated healing and prevention of diseases of the musculoskeletal system;
influences the choice of diet, normalizes appetite, improves metabolism;
promotes weight loss, tightening body contours;
tones the skin and helps you look younger;
has a healing effect in the treatment of arthritis, type II diabetes, asthma, cardiovascular and other diseases;
promotes self-knowledge and self-realization.

Yoga is useful and recommended for everyone: men and women, children and older people.

In a video about the dangers and benefits of yoga for those over forty and older, a woman shares her impressions of restoring the health of the spine. Having experienced acute pain, she did not despair. I started working out and chose the path of health.

When performing exercises, breathing and meditative practices, a good trainer takes into account the age, gender, level of physical fitness and health of those involved.

The benefits of yoga come from regular training under the guidance of a qualified instructor.

Thanks to an integrated approach, working with the body and mind, breathing practices, chanting mantras, and meditation, yoga has a beneficial effect on the entire body and figure.

But let's not forget that it, like any other system, has a number of contraindications and can cause harm to the body.

Harm of yoga and contraindications to classes

Remember the beautiful pictures in magazines where an experienced yogi is depicted in an elegant headstand or with a leg strangely twisted around his body?

If an unprepared person suddenly decides to repeat an unusual pose, there is a high risk of ending the session in the emergency room with a sprained ligament or dislocated limb.

You should not immediately try to repeat what you need to study for many years. Proceed by gradually increasing the load.

Yoga classes can be harmful in the following cases of improper organization of classes:

the level of training of a person is not taken into account;
exercises are performed incorrectly;
classes are held in a stuffy, cramped room;
the trainer has low qualifications;
There are a lot of people during training, there is no way to check the correctness of the asanas;
the practitioner performs movements in a hurry without warming up the muscles;
classes are held irregularly, with long breaks;
breathing practices are performed incorrectly or too intensively;
there are contraindications.

There are some types of diseases for which you cannot practice yoga, or for permission, a consultation with your doctor is required.

These are all diseases in the acute stage, oncology, brain infections, the period after a stroke or heart attack, inguinal hernia, serious mental disorders, etc.

Pregnant women should practice yoga with caution. But we must remember that pregnancy is not a contraindication. Especially if the expectant mother is an experienced yogi.

The benefits of yoga for the female body are invaluable. But it is important to listen to the needs of the body and not take unnecessary risks.

The basic rule of yoga is: don’t compare with others. Compare yourself today with yourself yesterday.

You won't know without trying

Yoga can be considered as an effective method of healing the body, restructuring consciousness and achieving mental balance. All the disadvantages of practice can be overcome with a competent approach.

If the exercises bring you pleasure, are pain-free, help you relax, and fill you with energy, then the practice will only bring you benefits.

The woman who introduced me to yoga said a phrase that was stunning in its simplicity: “To understand whether it’s right for you or not, you need to try.”

With yoga it works one hundred percent. You can read a lot, look at pictures, but only real actions will help you evaluate the benefits of a complex discipline, understand the philosophy and draw conclusions.

However, in fairness, it should be noted that now I am studying using a different system. I practiced yoga for several years, but I found out about another practice, tried it and settled on it. Life changes - preferences change. In future articles I may talk about my new experience.

Choose suitable practices, be flexible and healthy for many years!

With wishes of good luck, love and good health
Elena Krasovskaya

Thanks to Elena for sharing her experience and all the information. Yoga is indeed very popular lately, and even if someone has not tried it yet, they have probably wondered whether they should try it. And perhaps it’s really worth a try, because this is the only way to understand whether yoga will be useful to us or not.

For the soul, I suggest listening to relaxing music that is suitable for yoga and meditation.

12 comments

Yoga therapy is very popular today all over the world. One of its goals is to improve human physical health. And one of the advantages is the simplicity of the exercises. About the benefits of yoga for women's health , Let's talk in this article.

Positive influence on the human body today is undeniable, otherwise it would not be so popular all over the world - it is practiced by over 15 million people on the planet. In post-Soviet countries, yoga has gained popularity since the early 2000s. And now you can hardly find any sports complex where yoga classes are not held. This practice is more popular among women.

So, according to research, 84% of yoga practitioners are women. They are captivated by maintaining the body in a healthy and beautiful condition, the simplicity of movements, which are often designed for stretching, relaxation and to a lesser extent for strength, activity, as well as the ability to conduct classes anywhere - in the gym, at home, on the beach, in the park, etc. P.

Did you know? Among the famous women who practice yoga are actresses Reese Witherspoon, Mila Kunis, Jessica Alba, Gwyneth Paltrow, Drew Barrymore, Sienna Miller, supermodels Gisele Bündchen, Miranda Kerr.

Why is it useful?

So let's look at what yoga does to the female body:

losing extra pounds - with regular exercise you can reduce weight by 20% in 2 months;
improvement of the body as a whole and the ability to get rid of a specific disease;
improvement of mental, psycho-emotional mood;
correcting or maintaining good posture;
giving the body flexibility, slimness and fit;
strengthening different parts of the body and muscles;
development of spine flexibility;
beneficial effect on the course of pregnancy;
rapid recovery after childbirth;
alignment of hormonal levels;
improving the functioning of the digestive tract;
normalization of metabolism;
alleviation of menstrual pain;
improving the functioning of the endocrine system;
improving the functioning of the liver and kidneys;
a positive effect for the woman’s reproductive system - for the prevention of diseases of the female organs and strengthening the pelvic floor, vagina, sphincter;
improved blood circulation;
slowing down the aging process.

There are no contraindications based on age. Yoga can be practiced by both young girls and mature women. Complexes have been developed for women after 40 and 50 years of age. There are no contraindications regarding physical fitness and body weight. There are types of yoga that can be practiced by beginners, and those that can only be practiced by experienced yogis, with more complex asanas. Yoga can be practiced by both slender and obese women.

Contraindications and harm

There are several diseases for which yoga is contraindicated:

acute diseases of internal organs;
spinal injuries;
inguinal hernia;
intervertebral hernia;
hypertension 2–3 degrees;
serious diseases of the cardiovascular system;
previous myocardial infarction, stroke (up to 6 months ago);
previous surgery (up to 3 months ago);
traumatic brain injuries;
infectious diseases of the joints;
epilepsy;
colds and flu accompanied by fever.

Exercises can cause harm to a pregnant woman if she is at risk of miscarriage, as well as in the 1st trimester. That is why women “in an interesting situation” should start yoga practice only after consultation with a gynecologist.

You should not attend classes in the first 1.5 months after childbirth and 6 months after a cesarean section. Some asanas for a woman giving birth can be harmful if performed at a later date.

There are poses that can decrease or increase milk production during breastfeeding. It is not advisable to exercise on critical days.

Where to begin

You should start your classes by choosing a mat and yoga clothes. We will talk about the features of clothing in a separate section. The rug should be selected according to your height and design. It should be non-slip, lightweight, easy to fold and unfold, and made of high-quality materials.

Then you need to choose your yoga style. To do this, you can attend 2-3 classes to see what they do during them, and evaluate whether you can do the same, whether you like these exercises, whether they will be useful for you. Beginners most often choose hatha yoga. For women starting classes for the first time, Iyengar, Kundalini, and Taoist yoga are also available.
After choosing a style, you need to decide whether you can attend a group or prefer individual lessons.

Learn information about body cleansing, meditation, and relaxation methods. If you plan to immerse yourself in yoga completely, including spiritual practices, cleansing, and meditation, then you will need to choose a guru or teacher.

Important! Before starting yoga practice, you should make sure that you are not one of the people for whom it is contraindicated. If necessary, you will need to consult your doctor or family doctor.

What should a woman wear to do yoga?

Exercises should be fun and comfortable, so you should choose appropriate clothing for them, which must meet the following requirements:

do not interfere with movements;
be light, soft and comfortable;
be made from natural fabrics.

For the lower part of the body, you can choose loose trousers with elastic bands, leggings, and shorts. For the top - a T-shirt, a T-shirt, a top without fasteners and decorative ornaments.

No shoes are needed for classes. Exercises are done barefoot or in socks. Leather or fabric shoes are also suitable.

Asanas (yoga poses) for women's health

We have selected a set of asanas that have a positive effect on women, as well as step-by-step instructions for performing them.

Vrikshasana (tree pose)

How to do:

Stand up straight, pulling in your stomach, knees and spine.
Bend your right leg and lift your knee, pressing your foot to the inner area of your left thigh, pointing your toes down.
Stretch your arms up above your head.

Video: Vrikshasana Why do it:

To improve posture.
To relax the shoulder girdle.

When contraindicated:

For leg injuries.
For joint pain.
For hypertension.

Important! If at first it is difficult to maintain balance when performing this exercise, then you can lean your back on a vertical surface.

Baddha Konasana (butterfly pose)

How to do:

Bend your knees and pull your feet towards the groin area, bringing your heels as close to the perineum as possible.
Place your knees on the floor.
Hold the pose for a minute.

Video: Baddha Konasana Why do it:

Normalization of kidney function.
Normalizing the functioning of the genitourinary system.
Prevention of radiculitis and hernia.
Prevention of varicose veins.
Strengthening the uterus.
Perineal stretching during pregnancy.
Effective during pregnancy, pain during menstruation, varicose veins, problems with the ovaries.

Women with groin and knee injuries should perform this asana with caution.

Janu Sirsasana (Head on Knee Pose)

How to do:

Take a sitting position with your back straight, legs extended and toes pointed towards you. Arms straight, palms resting on the mat.
Move your left knee back.
Direct the body towards the straightened right leg. Clasp your shins with your palms.
Stretch your back forward and up and lower your stomach onto your right thigh, forehead onto your knee, chin onto your knee.
Stay for a minute.
Repeat with the other leg.

Video: Janu Sirsasana Why do it:

Stretching the muscles of the legs and back.
Improved digestion.
Calming the nervous system.

When contraindicated:

For asthma.
For diarrhea.

Upavistha Konasana (seated bend with feet wide apart)

How to do:

Take a sitting position with your back straight, legs extended and toes pointed towards you. Arms straight, palms resting on the mat.
Spread your legs wide.
Wrap your big toes with your fingers.
Stretch your waist upward.
Bend forward. The back and knees are straight. Touch the mat with your forehead, nose, and chin.
Place your chest on the mat.
Hold the position for a minute.

Video: Upavishtha Konasana Why do it:

Improvement in arthritis and kidney disease.
Stimulation of ovarian activity.
Strengthening the spine.
Improving blood circulation in the pelvis.

Use caution if you have lower back injuries.

Virabhadrasana (Hero Pose)

How to do:

Stand up straight, pulling in your stomach, knees and spine.
Place your hands in namaste - palm to palm in front of your chest.
Spread your feet one meter apart.
Turn the body and right foot to the right side, the left foot - 60 degrees to the right side.
Bend your right leg and push your knee forward.
Raise your arms up and forward.
Extend your back and arms.

Video: Virabhadrasana Why do it:

Prevention of osteochondrosis and radiculitis.
Strengthening the leg muscles.
Elimination of fat deposits on the hips and pelvis.

When contraindicated:

To the hearts.
Hypertensive patients.

Marjariasana (Stretching Cat Pose)

How to do:

Take a position on all fours.
As you inhale, bend your lower back.
As you exhale, round your back.

Video: Marjariasana Why do it:

For spine flexibility.
To reduce pain during childbirth.
To improve the functioning of the reproductive system.
To normalize the menstrual cycle.

Contraindicated for people with back injuries.

Ushtrasana (camel pose)

How to do:

Take a kneeling position.
Place your hands on your hips.
Move the body up.
Bend back and move your palms to your heels or feet.
Pull your head back and bend your back and chest.
Hold the pose for half a minute.

Video: Ushtrasana Why do it:

To strengthen the shoulder girdle.
To strengthen your back.
To improve blood circulation.
To improve posture.
To normalize the functioning of the thyroid and sex glands.
For constipation.

When contraindicated:

For cerebrovascular accidents.
With hyperfunction of the thyroid gland.
With high blood pressure.

Halasana (plow pose)

How to do:

Lie down on the mat.
Place your arms straight behind your head.
As you exhale, raise your knees to your chest and gently move your feet behind your head.
Place your body on your shoulder blades.
Legs straight, grasp your toes with your hands.
Stay in this position for 1 to 3 minutes.

Video: Halasana Why do it:

Prevention of spinal diseases.
Relief of osteochondrosis and spinal curvature.
Improving cerebral circulation.
Calming the nervous system.
Elimination of fat deposits in the abdomen and thighs.
For frequent headaches.

When contraindicated:

During menstruation.
For hypertension.
During pregnancy.
For neck injuries.
For asthma.

Niralamba Sarvangasana (shoulderstand without support)

How to do:

Perform the previous exercise - Halasana.
Raise your legs to a vertical position.
Raise your arms to a vertical position.
The back of your head and neck should touch the mat.
Hold the pose for up to 3 minutes.
Lower your back onto the mat.

Video: Nirralamba Sarvangasana Why do it:

For spine flexibility.
To improve blood supply to the neck and brain.

When contraindicated:

If you have problems with the cervical spine.
On critical days.
For hypertension.
For severe headaches.

Matsiasana (fish pose)

How to do:

Take the Lotus pose (Padmasana).
Bend back and place the back of your head on the mat.
Wrap your fingers around your big toes.
Raise your chest.
Focus on the crown.
After a minute, change the position of your legs.

Video: Matsiasana Why do it:

Activation of the thyroid gland.
Normalization of the endocrine system.
Improved posture.
Relaxation of the abdominal muscles.
Increased lung capacity.

When contraindicated:

For injuries and diseases of the spine.
With hyperfunction of the thyroid gland.
For knee injuries.
For migraines and insomnia.
For hypertension.

Paschimottanasana (seated bend to the feet)

How to do:

Take a sitting position with your legs straight and feet pointing towards you.
Wrap your hands around your shins or knees without bending your back.
Pull your back up and forward, stretching your spine.
Relax your back, bend towards your feet.
Pause for a minute.
Slowly return your back to a vertical position.

Video: Paschimottanasana Why do it:

For the prevention of spinal diseases.
For hypertension.
To reduce appetite and improve digestion.
To eliminate fat deposits on the abdomen.

When contraindicated:

When the vertebrae are displaced.
For radiculitis.
For arthritis.
For asthma.
During pregnancy.
For acute back pain.

Shavasana (relaxation in the dead body pose)

How to do:

Take a lying position with straight, relaxed arms and legs.
Close your eyelids and relax.
Take deep breaths and exhales.

Video: Shavasana Why do it:

Relieving tension in the body.
Bringing the body into a state of balance.
To improve the condition of high blood pressure and heart disease.

There are no contraindications.

Did you know? In 2006, a fan of actress Gwyneth Paltrow, who has been practicing yoga for almost 20 years, paid 30 thousand pounds to the British charity Prince's Trust for an individual and exclusive lesson from a celebrity.

For those planning to practice yoga for the first time, the following recommendations will be useful.

Attend classes every other day.
Schedule yoga therapy for early morning or evening (3-4 hours before bed).
Start performing asanas on an empty stomach - 4 hours after eating a heavy meal or 1 hour after a light snack.
Eat after finishing classes half an hour later.
Take a shower before and after performing asanas.
Build a set of exercises in such a way that the simple ones come first, and then the more complex ones.
Refuse to perform asanas that cause physical or psychological discomfort.
For beginners, it is better to attend group classes at first, and after learning the correct technique for performing asanas, you can resort to home practices.
Take for yourself the basic rules - regularity and continuity. Only regularly and constantly performed exercises lead to effective results.
If you have a strong desire to exercise on critical days, you should select a set of asanas performed in a lying or standing position, without twisting, lifting the legs, bending, or tensing the press.
If the main goal of yoga is weight loss, then along with the exercises you should also adjust the menu.
Start exercising only after a warm-up warm-up.
Do not practice yoga without desire and through force - the exercises will only be beneficial if you enjoy them.

Thus, yoga has a positive effect on the female body. With regular exercise at any age, a woman will feel young, energetic and healthy.

The practice of yoga leads to absolute balance between body and spirit. Yoga heals the body, making it able to interact with consciousness and thereby developing stability, self-control and endurance.
Gita Iyengar

The life of a modern woman is associated with numerous worries with which she is surrounded, not only fulfilling the role of mother and wife, creating the warmth and comfort of the home, but also trying, on an equal basis with a man, to ensure the material well-being of the family. A modern woman simultaneously builds a career and takes care of her family, which leads her to a colossal waste of her energy, intended by nature to perform purely feminine duties. The excessive load that she places on her shoulders can subsequently lead to constant stress and nervous exhaustion. Loss of inner harmony and health is an inevitable consequence of this state of affairs and lifestyle.

In the modern world, many women are trying to build a career on an equal basis with men; constant pursuit of results, the desire to become some kind of “successful business woman”, not denying herself anything due to the presence of excess material resources. Only ignorance keeps a woman in the shackles of an erroneous worldview, directing her along a far from feminine path in life. Of course, the reckoning will not be long in coming: various diseases of the female genital area, frequent headaches, cycle disorders, problems with conception, as well as early menopause... If you do not come to your senses in time and do not return to your feminine essence in a timely manner, then the consequences may be much more deplorable. Therefore, a woman’s main assistant (an alternative to which is quite difficult to find in the modern world) will be yoga!

Financial opportunities allow many “successful ladies” to attend cosmetic and anti-aging procedures, buy expensive personal care products, and the modern “wellness” industry will allow them to preserve youth at their own expense, but we should not forget that external beauty, especially when purchased for money, which means it is unnatural and artificially created, is short-lived and requires constant “maintenance.” And what harm does cosmetics bring to health? Beauty requires sacrifice? And the first victim will be your health. Isn't the choice obvious? Health should always come first, because we will not have a normal, full life if we are overcome by illness. Do you want to preserve your complexion? Do yoga! Improving blood circulation will create all the prerequisites for the natural glow of your skin without any home-grown cosmetic procedures, the effect of which will only last for a few days, and this is at best.

Avoid high heels. Don't kill your legs for the sake of a spectacular appearance. Thoughtless adherence to fashion, as well as a sedentary lifestyle, have done their job: the scourge of our time is varicose veins, thrombophlebitis, and other serious diseases of the musculoskeletal system. Yoga will solve problems associated with the legs, such as swelling and heaviness. Are you probably used to drinking coffee in the morning to cheer yourself up before the work day? Can't get up early in the morning when your alarm clock rings? Again yoga to the rescue! A set of asanas in the morning will give your body lightness, create an active mood, increase efficiency, and at the same time increase the body’s resistance to diseases and stress - isn’t this the best alternative to artificial stimulants like coffee, tea, chocolate? By the way, after completing your morning yoga routine, prepare yourself for breakfast, and you will be provided with the necessary boost of energy!

Yoga practices will help you regain your health and find inner harmony. Yoga is not only physical exercise that helps you maintain your figure and look slim and beautiful. improve not only the body, but also the Spirit. And our body is the temple of the Spirit, so we must treat it with respect! Stress forces us to keep our muscles in constant tension, which has a negative impact not only on our psychological state, but also on our health in general.

Do not forget about your feminine nature in the cycle of endless “important” affairs! Believe me, the “importance” of some of them is relevant until your health fails, and stress does not lead to nervous exhaustion. ! Start your classes by performing small complexes for beginners. Also include breathing exercises and cleansing kriyas in your practice.

Yoga brings invaluable benefits to the endocrine system of a woman’s body, as it helps restore hormonal levels. It helps improve the functioning of the endocrine glands. There are about 60 hormones in a woman’s body, and a malfunction of at least one of them can lead to an imbalance in the hormonal levels of the entire body. The synchronized and coordinated work of organs such as the hypothalamus, pituitary gland, adrenal glands, ovaries, as well as the pancreas, thyroid and parathyroid glands, as well as the gonads, ensures the normal functioning of the endocrine system. When work is intensified and their effective interaction is established, this provides a beneficial effect on the menstrual cycle (especially if there are failures and disturbances), as well as on the psycho-emotional state (expressed in calmness and the absence of emotional outbursts) and on hormonal levels in general. Regular yoga practice will be especially useful in that it helps alleviate menstrual pain and relieves PMS symptoms. You just need to pay attention to safety precautions on these special days for women. A woman’s body requires respectful treatment. And who, if not herself first of all, should not show this concern, otherwise there is a high risk that the body itself will give a signal in the form of illness that it is necessary to stop and restore energy and strength. And modern women, even during menstrual periods, perform all the asanas in yoga classes that they practice on ordinary days. These days it is necessary to avoid performing inverted asanas and asanas that cause tension in the abdominal area. Only safe, static poses are permissible, while all movements should be soft and leisurely, not interfering with the natural processes of cleansing the body of toxins. So don't forget to adjust your yoga practice these days.

Every person goes through four age periods in his life. According to the age periodization proposed by the ancient Greek philosopher Pythagoras, human life, as a creature of nature and its integral part, can be divided into four stages of development: spring, summer, autumn, winter. He considered spring (the period of formation) to be up to 20 years of age, summer (youth) - from 20 to 40 years, autumn (the prime of life) - from 40 to 60 years, and winter (fading) corresponds to the age of 60 to 80 years. Within these four periods, the human body goes through certain changes, its psyche and worldview change. It turns out that within the framework of one incarnation, a person seems to live four different lives, during which there is a transformation of energy, a reconfiguration of both the psyche and physiology in a new way, corresponding to the next stage of the life path. All these changes lead to internal conflicts, to resolve which a person spends a lot of energy in order to restore peace of mind and harmony. Both men and women go through these stages. However, women find it more difficult to endure transition periods due to their natural sensitivity and subtlety of perception. Let's look at how yoga can help a woman cope with problems in her life caused by both physiological changes in the body and difficulties generated by the characteristics of her psycho-emotional sphere.

What does yoga give to a woman if she does it before the age of 20?

During the transition from childhood to adulthood (puberty), important physical and mental changes occur in a girl's body. In the period from 10 to 15 years, processes begin in the body that contribute to ensuring a natural biological function - childbirth. These physiological processes are caused by the woman’s body’s readiness to reproduce. At this age, also called “transitional”, difficulties arise in the psycho-emotional sphere caused by the formation of an individual worldview and self-awareness.

During this period, inverted asanas and bends forward and backward will be especially effective, as they stimulate the pituitary gland and ensure blood flow to the abdominal organs. Standing asanas help improve body structure and proper formation of the skeletal system. Yoga will also help you learn to control emotions and restrain the impulses of the nervous system, so that any turning points in life will be met without mental disorders and stressful shocks. By practicing the moral principles of yoga, one can lay the foundation for the formation of a strong, morally stable personality, with strong convictions and an integral worldview.

What does yoga give to a woman aged 20-40 years?

This period, as a rule, is the time when a woman “invites” new souls into this world to gain the precious experience of material incarnation. Motherhood is one of the main tasks of a woman in her life.

The practice of yoga is necessary both before conception, for the comprehensive healing of the body and preparing it for this important and responsible period, and during pregnancy, and naturally, after childbirth.

During pregnancy, it is better for women to attend specialized classes for pregnant women, which are conducted in a special “soft” mode, where classes are adapted to the specific requirements for the female body during this period.

You need to do yoga before conception in order to ensure normal production of thyroid secretions; you need to include the following asanas in your practice: Shirshasana, Sarvangasana, Setu Bandha Sarvangasana, Janu Shirshasana. Performing asanas such as Parvatasana, Supta Virasana, Upavishta Konasana, Baddha Konasana and Supta Padangushtasana will also have a beneficial effect. They help expand the internal volume of the uterus, ensuring proper blood circulation. And if you also practice pranayama, you will additionally calm the nervous system.

If you practice yoga during pregnancy, the asanas will help strengthen the uterus so that childbirth can proceed normally.

In the postpartum period, and are especially indicated.

What yoga classes do for women in adulthood

Yoga is considered very beneficial for those over 40 years of age. At this age, the speed of recovery processes in a woman’s body decreases, so that diseases begin to “stick” more and more often. Yoga promotes a surge of energy and does not allow it to dissipate, filling you with vitality. The coordinated work of the internal organs is stimulated, which determines their harmonious functioning, thus, yoga will help not only prevent “lurking” diseases, but also contribute to their rapid cure in a natural way, without “stuffing” your body with drugs, which, as is known, only relieve from the symptoms of diseases, but not from their true causes, but in case you still took a painkiller pill in an emergency;), then here too yoga will come to the rescue and relieve you from the side effects that are detrimental to your health, sometimes created medicines.

During this period, a woman begins the process of extinction of reproductive functions. Not only physiological, but also psycho-emotional disorders occur... Yoga will help strengthen physical and mental stability. The practice of asanas is especially beneficial, as it calms the nervous system and restores internal balance and harmony.

The benefits of yoga for women aged 60 years and older

Yoga also helps during this difficult period in a woman’s life. In particular, the practice of yoga helps to “delay” the onset of menopause and helps relieve unpleasant symptoms.

During menopause, it is necessary to perform asanas that will help alleviate the condition. You can read more about this in Swami Muktananda’s book “Nava Yogini Tantra” (Yoga for Women).

By doing yoga in old age, a woman will not only, as mentioned above, reduce the risk of an “influx” of diseases that usually attack the body in old age. But it will also help to adequately perceive the moment of approaching departure from this world, and will lead to the understanding that death is just a transition to a new life. There will come a clear awareness and acceptance of the traversed path of life with all its joys and sorrows, as necessary for gaining valuable life experience and spiritual improvement.

Moral and ethical principles of yoga

Considering all the advantages that yoga classes can give on the physical level, in terms of physiology and health, we should not forget that when starting to practice asanas, it is necessary to familiarize yourself with (or even better, try to observe in everything) the moral precepts of yoga and ethical restrictions in a person's relationship with the world around him. Let's talk about the principles of “Yama”, formulated in the “Yoga Sutras” of Patanjali. In general, this is what

In particular, this applies to your diet. Switching to vegetarian food and giving up meat, first of all, will allow you not to violate the first principle of “Yama” - “Ahimsa” (non-harm, non-violence). Also think about the harm that you cause to your body by trying to “embellish” your appearance. This also applies to cosmetics, the dangers of which you undoubtedly know, but the habit of meeting certain standards accepted in society, as well as deep-rooted prejudices, prevent you from decisively abandoning makeup, hair coloring, and other useless cosmetic procedures. But even this is a violation of the basic moral principle! It’s not so difficult to give up things made from leather and fur from animals (who really wanted to live before they were killed for your jackets, handbags, boots and fur coats).

And the very common habit among women is to “wash the bones” of their acquaintances, discuss others, spread gossip, whether you do it mentally or in the company of friends - it doesn’t matter, remember one thing: any thought generated by you will first of all defeat you. What we emit into the world around us is subsequently reflected back to us. So keep in mind that any criticism on your part directed at someone, by and large, reveals your own shortcomings, since in others we see only what is in us. Do not generate low emotions and feelings in yourself, do not spread the evil created in this way. Cultivate kind thoughts, say only good things about others, and if this is not possible, then it’s better to just remain silent.

Also avoid lying. When you deceive others, you first deceive yourself. Do not violate the second moral commandment "Satya". The Brahmacharya commandment teaches limitation in sensual pleasures. In the modern world, with the widespread propaganda of open relationships, this is especially relevant. Practice not only promiscuity, abstinence from all sensual pleasures, but also control over your desires. The consumer lifestyle leads to an exorbitant and irrepressible desire to acquire as much as possible (usually unnecessary things). Understanding the essence of the principle of “Aparigraha” will allow women who like to go “shopping” and buy unnecessary things at sales to realize the vanity and uselessness of their time in boutiques and other “flea markets”. You will get what you deserve in this life! And anything unnecessary will only waste your energy. “Asteya” - do not envy others, do not desire what belongs to others.

Follow also the principles of Niyama. Observe “Shaucha”: clothes should be clean and tidy, thoughts should be bright and blissful. Practice patience and self-discipline ("Tapas"), accept the world as it is, develop conscious acceptance and contentment with everything you have ("Santosha"), read ancient Vedic scriptures, develop the right worldview ("Svadhyaya") , well, don’t forget to share the knowledge you gain with other people and dedicate the merits from the practice of yoga for the benefit of all living beings (“Ishvara Pranidhana”).

Women in the modern world, depending on the tasks assigned to the soul, as well as on karmic “obligations” to this world, perform different roles. You can realize yourself in a family, as a mother or wife, as a rule, in this case, we are talking about her choice in favor of serving her husband and children, or you can not limit yourself only to the family circle, reach such a level of spiritual realization that everyone alive will become a family for her the creatures of this world for whose benefit she will act in her life. Such a woman will direct her energy to help others, for the benefit of all living beings.

Remember that you already have everything you need for happiness, and you don’t need to look for it outside, it is inside, no matter what the external circumstances of your life are...

Yoga is a healthy approach to life! Do yoga and increase your level of awareness! Yoga is your path to a healthy and harmonious existence!

Good luck on your Path!