The magic of yoga

Most women may be emotionally stronger than men to handle challenges of everyday life. But women need regular exercise, proper rest and healthy diet to stay fit and healthy. Yoga is ideal exercise for women as it requires no other equipment than your yoga mat.

Even though yoga aims to rejuvenate the body from within, be sure to consult a physician before attempting a yoga regimen in order to identify any limitations that may perhaps result in an injury. Here are a few benefits of yoga that can help women to be fit, physically and mentally.

Depression: Depression is the most common enemy of a woman whether working or a housewife. You may think housewives have a nice time relaxing at home, however, they may be experiencing more problems staying at home. At times, women may feel frustrated, hopeless and trapped in the monotonous daily routine. Regular practice of yoga can help women to maintain better physical/mental health, energy levels and self esteem.

For depression
Balasana (Child pose): Balasana helps calm your brain and relieves stress and anxiety. It gently stretches your lower back and hips, enabling your body to relax. Peace and calm prevail over your entire being, helping you deal with your depression better.Balasana is considered as one of the most comfortable yoga poses. All you have to do is kneel and sit on your heels.

Make sure your big toes touch each other. Keep your hands on your knees and spread your knees hip-width apart. Then, bend your torso forward, in between your divided thighs, with your face touching the ground. Bring your arms forward and place them on either side of your head, with the palms facing down. Be in this position for a few minutes.

SethuBandhasna (Bridge pose): This asana strengthens the back muscles and relieves a tired back. It helps you relax and works wonders for people suffering from stress, anxiety, and depression.

SethuBandhasana opens up your heart, making you feel light and at ease. To do the pose, lie down on the floor on your back. Keep your arms on the floor on either side with the palms facing down. Lift your legs by folding them at the knees.

Make sure the ankles and knees are in a straight line, and the feet are a few inches apart. Then, gently lift your entire back off the floor and stay there for a few seconds. While doing this, your thighs should be parallel to each other, and your chest should touch your chin. Make sure you do not bend your chin.

Breast Cancer: Breast cancer is most common cancer affecting women between the ages of 30 and 55 years. Yoga can also help you overcome this disease.

For breast cancer
Nasmaskar (Prayer): Start by standing or sitting, placing your hands in namaskar at your breastbone, the energetic seat of the heart, bowing to the feminine divine presence embodied in your breasts. Breathe in directly to your heart space, the anahata chakra, imagining love and health residing there. Honour this area as the nexus of many energetic pathways and the source of compassion and love.

Virasana (Hero pose): As the name suggestsVirasana is a pose that helps you conquer your inner turmoil and rise as a hero. It is a beginner level ‘hatha yoga asana’. Practice Virasana in the morning for best results. Hold it for 30 to 60 seconds.

Obesity: Most of the girls and women are under stress to look good. Some women who are otherwise fit also aspire to have a ultra-trim body which can be gained by yoga.

For obesity
Bhujang Asana (Cobra pose): It helps in stretching and toning the muscles of your arms, shoulders, buttocks, thighs, back and abdomen.

Bhujang asana is the best way to reduce belly fat. It gives a good stretch to your abdominal muscles and helps you attain a flat belly with regular practice.

Ushtra Asana (Camel pose): is another pose that is beneficial in reducing fat in your tummy area. It also helps tone your back, chest and shoulder muscles.

Pre-menstrual tension: Emotional outbursts, food cravings, mood swings and host of other problems affect most of menstruating women.
For menstrual tension

Bidalasana (Cat Pose): The Cat Pose relaxes the spine, back muscles and abdominal muscles. It relieves tension in shoulder, neck and improves digestion.

Makarasan (Crocodile Pose): The Crocodile Pose helps in releasing stress from various body parts like back, legs, arms and buttocks. It also helps in getting rid of indigestion and constipation.

Thyroid Diseases: Only those women who face thyroid related diseases know the suffering it brings. About 10-20 percent women exhibit symptoms of thyroid disease.
For thyroid

Sarvangasana (Shoulder stand pose): Sarvangasana is the most important pose to stimulate thyroid gland and control thyroxin. This is the most effective yoga pose where blood flow from legs to head region due to its inverted condition thereby helps in curing of thyroid.

Halasana (Plough pose): This exercise gives compression to the neck thereby, stimulating the abdominal and thyroid glands. It also calms the brain and reduces stress and fatigue

Osteoporosis: Most of the women over the age of 40 experience some degree of osteoporosis carrying the risk of joint pains and even fractures.

For osteoporosis
Vrikshasana (Tree pose): This asana is the best pose to move from being in a state of inactivity to yoga. It promotes stimulation of hip bones, pelvic bones, bones of spine and shoulder. It also helps in improving balance and helps in preventing falls. Need to stand firmly and in a symmetrical fashion and look straight ahead.Now, make the thoracic spine straight, pull the shoulder blades back and raise the arms. Press the palms together while stretching the arms and elbows up as far as possible.Make sure not to slump in front due to the weight of the arms.

Uttanasana (Standing forward bend pose): This asana stretches, tones, and strengthens the bones in the lower spine, legs, and hips. It also ensures that every part of the body is oxygenated and balanced. It works on the reproductive system and improves hormonal imbalances. Just ease into the asana. Do not push yourself too much when you begin, or else you will be left with an injury. With practice, you can progress.

Menopause: Menopause brings about lot of physical and emotional changes in women. These changes can be endured better by adopting a healthy lifestyle or a new mission in life.

For menopause
Sukhasana(Easy pose ):Begin by sitting down cross-legged on the mat.Keep your spine erect then close your eyes and take three deep breaths.Begin opening your legs and stand up.

Savasana(corpse pose): Savasana is an ideal pose for allowing yourself to relax and bring your attention solely to your breath. By taking our focus away from the stresses and strains of the outside world, you're more able to focus on what’s happening in the now.

Diabetes: The numbers of diabetic people have highly increased in the past decade. It is a condition which affects a person's metabolic system as the glucose level rises because of inadequate insulin production or due to the insufficient response of the body to insulin.

For diabetes
ArdhaMatsyendrasana (Half spinal twist): People suffering from diabetes can do this asana to control body sugar level.Chakrasana (Wheel pose): Chakrasana can help people suffering from diabetes.

Compiled by D Shreya Veronica