Woman yoga is a form of exercise that is practiced by women. It is a popular workout for those who want to get a good body and a healthy mind.
Despite the fact that women can practice any form of yoga, they are most drawn to the ones that offer a holistic approach to fitness. Some of these include breathing and meditation exercises.
Adolescence
Adolescence is a time of major changes in the body, and women can use yoga to help them navigate these changes. Yoga helps young women to improve their self-esteem and body image, and it can also promote sound mental health.
Yoga has a positive influence on teenagers, teaching them to focus on the present and allowing them to find inner strength. This can make them less prone to taking their problems out on others, which is a common cause of bullying. This type of self-awareness can reduce feelings of anxiety and depression, which are often caused by the pressures of adolescence.
This study used a quasi-experimental design to evaluate the effects of school-based yoga interventions on mood and affect among at-risk Hispanic high school adolescents compared with students enrolled in traditional PE classes. The results of the BRUMS and PANAS-C assessments indicated that adolescents in the yoga group had improved mood and affect with greater effect sizes compared to those in the PE group.
Pregnancy
Women who want to stay healthy during pregnancy turn to yoga, a form of exercise that can help them strengthen their muscles, increase their energy levels and lower stress. Studies show that regular practice of yoga during pregnancy can reduce the risk of gestational diabetes, hypertension and preeclampsia in pregnant women [18].
During the first trimester, hormones like relaxin (which loosens muscles, tendons and ligaments) are at their highest, so it is important to be careful not to over-stretch. It is a good idea to offer students a variety of poses, using modifications and props as needed to support the pregnant student.
Avoid belly backbends and poses that have the student lying on her stomach, as these positions can put pressure on the vena cava, which is responsible for transporting blood from the lower legs to the heart. It is also a good idea to avoid pranayama practices that involve breath retention, such as kapalabhati or bhastrika (alternate nostril breathing).
Menopause
Women often suffer from a wide variety of problems during menopause. The symptoms can be difficult to live with, but they are also normal, and yoga is one of the best ways to cope with them.
Studies have shown that women who practice yoga regularly have fewer hot flashes, less stress and a better quality of life. And it can help ease joint pain and improve balance, which is important for preventing falls and fractures.
As levels of estrogen decline, women may experience a host of unpleasant symptoms, including hot flashes, anxiety, depression and fatigue. Practicing yoga helps reduce these symptoms, and can also help keep women healthy by keeping their weight in check and promoting healthy sleep.
Many women who have experienced menopause say that practicing yoga can help alleviate many of the unwanted symptoms. For example, inversion poses help to balance output from the pituitary and pineal glands. They also help cool the brain and balance moods.
Post-delivery
Women are known to be efficient multi-taskers, capable of juggling a career, home and kids. They need to be superwoman – a pillar of strength at work and a loving mother at home. But, with all the demands on them, it is easy for women to get exhausted and stressed. Yoga offers them a way to relax and rejuvenate themselves.
After the birth of a baby, it is recommended that women rest for at least 6 weeks before engaging in any physical activity. This resting period extends to 8 weeks for c-section mothers. During this time, a new mother can start practicing woman yoga to improve her balance, flexibility and core or pelvic floor strength.
It is best to consult a doctor before beginning any exercise, including yoga. It is also important to find a yoga instructor who is familiar with the needs of pregnant women. Women are advised to avoid poses that create abdominal pressure, such as Upward Facing Dog and Bridge until after childbirth.