Archive for the ‘Yoga for Women’ Category

By Dr. Rita Khanna

For the ladies, the time of entering their mid-forties is not always comfortable. In the middle years, some will find there is something amiss in their previously active lives. Children are grown up and would have left home to pursue their careers. In some cases, life partners may have left. Physically and mentally, they undergo many changes and confront a number of other health-related issues, such as aging, the passage through menopause, possible physiological imbalances from years of poor lifestyle habits, and specific physical symptoms related to frustrations at a deeper level. We are going to discuss menopause problems in this article.

MENOPAUSE

Menopause is a normal biological event, which occurs in every woman’s life, when the ovaries stop producing eggs and begin to secrete significantly lesser hormones, estrogen, and progesterone. Estrogen prevents the deposition of fat in the arteries and provides protection against coronary heart disease. After the stopping of estrogen production, there is the possibility of development of heart disease, the skin becomes dry, the muscles get stiff, and the body calcium also reduces, which causes osteoporosis. There is a great danger of cancer of the ovaries. Very rarely is it detected timely. One should have the habit of getting a medical check-up regularly. It is important that women understand the workings of their bodies, in order to avoid unnecessary fear, anxiety, and stress at this time. For that, try to understand the function of the endocrine system.

ENDOCRINE SYSTEM

The endocrine system is a system of glands, which are distributed throughout the body, and the hormones secreted by them, into the bloodstream, are distributed to all parts of the body. The endocrinal glands supplement the nervous system, in particular the sympathetic and parasympathetic nerves. Together, they make up a single neuro-endocrine system that integrates and coordinates the metabolic activities of the body, and controls the ability of the body to face changes in the internal and external conditions. It has a great influence in this transitional time. The glands trigger definite organs that react to specific hormones, and in this manner, changes are induced within the body, according to the dictates of the brain, which is also the master controller of the endocrinal system.

ENDOCRINE GLANDS

The major glands that make up the human endocrine system are the hypothalamus, pituitary, thyroid, parathyroid, adrenals, pineal body, and the reproductive glands, which include the ovaries and testes. The pancreas is also part of this hormone-secreting system, even though it is also associated with the digestive system, because it also produces and secretes digestive enzymes. Although the endocrine glands are the body’s main hormone producers, some non-endocrine organs, such as the brain, heart, lungs, kidneys, liver, thymus, skin, and placenta also produce and release hormones. The glands do not work independently. Each gland reacts with, and modifies, the influence of the other glands. Thus, any disorder of the endocrinal system, in general, or in one of the glands in particular, can have negative repercussions on the health of the whole body.

THE PITUITARY GLAND

The pituitary gland and hypothalamus coordinate the menstrual cycle. During menopause, the ovaries produce less estrogen, and progesterone is no longer secreted. In an attempt to stimulate the ovaries into producing eggs, the pituitary produces greater amounts of FSH (Follicle-stimulating hormone) and LH (Luteinizing hormone). These pituitary hormones temporarily (over some years) increase their production until the body finds a substitute for estrogen produced by the ovaries. The fatty tissue and the adrenal glands become this substitute. Increased amounts of FSH and LH are thought to produce hot flushes, a symptom of menopause.

THE THYROID AND PARATHYRIOD GLANDS

The thyroid and parathyroid glands are involved in the homeostasis of bone remodeling. Calcitonin, secreted by the thyroid gland, and parathyroid hormone, secreted by the parathyroid glands, keep the ionic calcium and phosphate balanced, and healthy, within the body, so that the breaking down of old bone is replaced with new. A sluggish thyroid also causes fatigue – another symptom of menopause.

THE ADRENAL GLAND

The adrenal glands control the balance of sodium and potassium in the body, the metabolism of carbohydrates, proteins and fats, balance the sex hormones, produce muscle tone, and produce the fight/flight stress reaction. They are a major source of post-menopausal estrogen, essential for maintaining healthy bones, by helping to convert androstenoodrone into estrogen.

THE THYMUS GLAND

The thymus gland is located close to the heart and is important for the immune system. It produces two hormones, which promote the proliferation and maturation of T cells that destroy microbes and foreign substances. Recently, evidence has suggested that thymic hormone may retard the aging process.

THE PANCREAS

The pancreas secretes glucagon, somatostatin, and pancreatic hormone, which rises or lowers blood glucose levels in the body. Women, who experience fatigue, may have a blood sugar imbalance, which may be due to prolonged stress, chronic infection, cancer, or tumor, but for the most part, is self-induced by eating sugars and refined foods. As a result, the pancreas (pituitary, adrenals and liver) may become ineffective, failing to react appropriately in times of major or minor stress, resulting in fatigue. During and after menopause, the ovaries produce significantly lower levels of oestrogen. While the body finds alternatives for this loss, it is important to keep the ovaries toned and balanced in order to maintain the level of oestrogen the ovaries continue to produce.

YOGA AND MIDLIFE

The middle years are a time to deal with any unresolved issues from the past, in order to move towards the future. Yoga practices are a means of addressing problems, arising from a sedentary lifestyle. It can help release Pranic blocks and free mental and emotional tensions, as these relax stiffness in muscles and joints. Yogasanas, Pranayama, Meditation, Mudras, Yoga Nidra, Shavasna, with breath awareness, are helpful Yogic tools. They all influence the physical, mental, and spiritual planes, helping to release unresolved issues at the unconscious level.

• The physical benefits may be felt, as relief from specific ailments, an improvement in other physical problems, and a whole sense of physical well-being. This can be a very powerful experience for some women, who have lost touch with their body, and who are alienated from the physical dimension.

• The mental and emotional benefits include an overall sense of relaxation and calmness, which act as a means to control stress and tension in our lives.

• At the spiritual level, Yoga can provide an enriching experience through Kirtan and Meditation. For those women, who have lost contact with their spiritual nature, it can awaken this aspect and provide a means to realize a deeper centre within themselves.

YOGASANA

Yoga practices, especially dynamic practices, are a means of addressing problems arising from a sedentary lifestyle. They stimulate and tone all the systems of the body – cardiovascular, nervous, respiratory, digestive, circulatory, and hormonal. Yogasanas that tone and maintain the endocrine glands, and the nervous system that communicates with these glands, include forward and backward bending, twisting and sideways bending, and inverted postures. The practices recommended are: Tadasana, Trikonasana, Surya Namaskara, Vipareeta Karani Mudra, Kandharasana, Halasana, Paschimottanasana, Bhujangasana, Shalabhasana, Dhanurasana, Shashank, Ushtrasana, Marjariasana, Supta vajrasana, and Ardha matsyendrasana.

PRANAYAMA

Pranayama involves influencing the breath and altering the flow of Prana in the body, because Pranamaya Kosha is the link between the Annamaya Kosha (physical body), and the Manomaya Kosha (mind). The practices of Pranayama can reach all the levels of the mind and, therefore, help resolve unconscious issues, by clearing energy blocks and harmonizing Prana. Useful Pranayama practices include full Yogic breath, Kapalbhati, Nadi Shodhana, Bhramari, and Omkar.

MEDITATION

Meditation allows the unconscious thoughts, feelings, and images to rise to the conscious level, while witnessing these as a neutral observer facilitates the resolution of many unconscious conflicts and the release of repressed memories and experiences. Meditation, in particular, Antar Mouna, Trataka, Chidakasha Dharana, and Ajapa Japa can help to maintain physical, mental, and spiritual health.

BANDHAS

Jalandhara, Uddiyana, Moola, and Mahabandha help to redirect Prana and strengthen the whole body.

MUDRAS

Mudras create a link between the physical and Pranic bodies, which together, influence the mental body. With the Nadis clear, and Prana flowing freely, deep-seated conflicts find channels to surface and be resolved. Shambhavi, Nasikagra, and Sahajoli Mudras are useful.

KRIYAS

Neti and Trataka

YOGA NIDRA

Yoga Nidra is a relaxation technique, as well as a tool for reconstructing and reforming the personality. The stages of Sankalpa, and visualization, can act as a support for women in midlife by constructing positive images of the future. For example, Sankalpa can set the scene for changing negative attitudes to positive. Visualization can provide for a woman a vision of herself and the future as positive, healthy, and strong.

To improve the functioning capacity of the ovaries, Shalabhasana contributes very much. Regular and long practice of Shalabhasana assures a simple and healthy life, without getting involved in a whirlwind and its sufferings.

Following is the technique of Shalabhasana.

SHALABHASANA / THE LOCUST POSTURE

Lie face down in prone position. Bring the heels and toes together. Draw your arms down underneath the body (Remove wristwatch, bangles, or anything breakable). Close the fists, of both hands, and keep them under the thigh and the elbows under the abdomen. After slightly lifting the abdomen, adjust the elbows and fists properly. Support the head on the chin.

TECHNIQUE

Inhale deeply, slowly exhale, and then lift both the legs simultaneously, without bending them at knees. Lift them, as much as possible, and keep the heels, toes, ankles, and the knees touching one another. The entire weight of the body is coming on both arms; fists closed and pressed on the ground. Hold the breath after inhaling. Maintain the posture, as long as possible, without any discomfort. Then, slowly exhale, return to original position, and take rest in Makarasana.

NOTE

Shalabhasana can also be done with a single leg.

OTHER BENEFITS

The strength of hamstrings, hip muscles, and pelvic muscles increases. It relieves the problems of lumbago, backache, lumbar spondylosis, and sciatica. The paravertebral muscles, which support the spine, are strengthened. There is also an increase in blood circulation towards the brain and heart. The functioning capacity of the stomach, pancreas, liver, and kidneys increases; hence, there is an increase in appetite and benefits those who are under weight.

Om Shanti

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Roberta Bryant

We live in a time where beauty is big business. We are bombarded with superficial images, products and services that promote a distorted concept of real feminine beauty. Western society defines beauty by youth and outer appearance. Consequently, many women believe that they’re just not “enough;” not thin enough, young enough or pretty enough. The pursuit to “be attractive”—whether buying make-up, undergoing cosmetic procedures or talking to a therapist—keeps women uncertain and insecure.

Our culture has become increasingly more superficial. We are constantly being bombarded with images that entice us to abandon our true nature. Through daily sadhana of Yoga, meditation and relaxing, the Yoginis are able to stay connected to their true being. Practicing Yoga helps maintain and sustain not only the body, but one’s true identity as well. The daily sadhana, combined with gratefulness, helps Yoginis maintain a more spiritual view of the body. This helps fight the temptation to view one’s body in both advertising and media terms and helps the Yogini to stay strong in her natural, spiritual image.

In my recent studies and practice of Yoga, I have come to realize a different kind of beauty—natural beauty attained through Yoga practice. This beauty is neither artificial nor temporary. Not driven by the media, not based on superficial ideals; the beauty achieved through Yoga is incomparable.

True, natural beauty is one of the unexpected benefits of Yoga practice. Both natural, captivating and full of grace, this authentic beauty results when the radiance of the soul permeates the outer physical appearance. This is beauty born from a balanced state within. This is the beauty of Yoga.

Yoga Instills Confidence

There is nothing more attractive than a woman with self confidence. Her stature as she enters the room commands attention. Her self-assured smile brightens the room. This confidence is a natural by-product of the Yoga asanas. Tadasana is a perfect example of a posture for learning to stand strong, to feel grounded and to improve posture. In this pose, the body is steady, the weight is evenly distributed and the arms are at the sides. The spine is straightened and the back of the neck is straight. By practicing this pose, one begins to unconsciously stand with a confident posture.

Doing the asanas regularly invokes an inner sense of pride and accomplishment. For example, when one begins Yoga, perhaps they can’t touch their forehead to the floor during Salaam Posture. With consistent practice, the student begins to notice that they can stretch a bit closer to the floor each day, week, or month. Until one day, their forehead makes contact. This gesture promotes a strong sense of a personal achievement. Personal achievement builds confidence. Self confidence, infused with Yogic understanding of ego, is magnetic and attractive.

Yoga Promotes Positive Body Image

One aspect of yoga is that almost anyone can do it. Young, old, fit or out of shape—there are plenty of classes that offer modified poses. Yoga can be intimidating for those who have seen pictures of Yogis doing difficult poses. These photos alone are enough to prevent many from even attempting Yoga. Also, women who are out of shape or overweight have no desire to even step into a Yoga studio. They think they can’t start until they lose weight, not realizing that Yoga is a key way to get the body in shape and to slow the appetite. In fact, people with food issues often find that after a few sessions of yoga, their craving for fatty and other unhealthy food is replaced by the desire to eat fruits and vegetables.

Yoga helps attain ideal body weight and gives way to a proportionate body. Through postures, the body is encouraged to change naturally. Yoga helps remove flab in the right manner to the right extent. Yoga also removes excess fat that surrounds body organs. The abdomen tones with postures such as Urdhva Prasarita Padasana, Ubhaya Padangusthasana and Halasana. The legs are firmed and strengthened with asanas such as Padahastasana and Vrkasana. Each posture trims, tones and massages different areas of the body.

Yoga has a normalizing effect on all systems of the body. Digestion improves from internal massage produced by postures such as Pavanmuktasana and Salaam. The nervous system is toned with postures such as Cat and Salaam. As one continues with regular Yoga practice, the entire body begins to firm, tone and run smoothly.

People who take up Yogic breathing may be surprised to notice excessive fat melting away from the waistline, hips, and other places where it is prone to gather. Pranayama improves metabolic efficiency. The postures break up any fatty deposits and streamline the body.

Yoga Reduces Stress and Calms Emotions

In Western society, everyday life can be challenging. People are pulled in many directions—multitasking, thinking about errands during conversations—distracted and not paying much attention to any one thing. Consequently, women begin to feel fragmented, unfocused and stressed. Hormones fluctuate, often out of balance, causing overreactions and emotional upsets. Women can prevent or overturn out of control emotions and stress overload with breathing exercises taught in Yoga.

Moving through a series of asanas and/or meditation can bring calmness and serenity. Body, mind and breath in rhythmic alignment can dissolve intense stress and calm unrestrained emotions. Less stress leads to better sleeping patterns. Better sleeping patterns leads to waking up filled with energy. Waking up to greet the sun with Surya Namaskars is a fresh and invigorating way to begin the day.

Regular Yoga practice brings a deep connection to self. One begins to find new perspectives when regularly sitting in meditation. Self knowledge becomes self love. Self love brings contentment. This contentment becomes evident on the face as a natural and radiant beauty that is unparalleled.

All Yogic practice counters stress. So, for example, Savasana is specifically intended for relaxation. Usually included at the end of asana practice, this deep relaxation asana should be done every day.

In the United States, stress is considered to be a major killer—being related to many diseases including heart problems, cancer and immunity issues. Yoga can diffuse stress through asanas and pranayama. Even in a moment of high stress, taking a moment to do some deep breathing can redirect the stressful energy. The more relaxed one is the less stress can demand on the body.

Yoga and Anti-Aging

Yoga meditation promotes emotional-physical poise and a quiet mind. Thus, it protects against the pressures of daily living. Our ever increasing daily stress destroys health and happiness. The regular yoga practitioner remains young and active longer than those who don’t practice Yoga. There are many asanas that uses anti-gravity postures to reverse the effect of gravity and use it to our advantage.

For example, padhastasana, not only increases suppleness, tones the nervous system, stretches the spine, massages the abdominal muscles and keeps the legs firm and toned; it also add an additional supply of blood to the facial tissues and scalp, nourishing them both. The results include firmer facial muscles. This leads to reduction of wrinkles and gives a natural face-lift. Savangasana enables the venous blood to flow to the heart without battling gravity. Blood flows to the brain, the scalp and the facial tissues. It also is considered to be a rejuvenator.

Uttanasana brings fresh blood to the brain; oxygenating and rejuvenating the mind. It also revitalizes the facial tissue, is excellent for anti-aging and brings harmony and balance to the entire system. By having one’s head lowered and torso tilted, any stress on the musculature and organs of the torso is reduced. This brings balance and efficient functioning of all the bodily systems, creating inner radiance.

The authors of “A Woman’s Book of Yoga” offer the following suggestions to help a woman experience her inner radiance and natural beauty.

1) Begin a daily sadhana. Daily attention to body, mind and spirit helps develop a positive self-image.

2) Begin a practice of daily self-massage. Use oil scented to uplift the spirit. Self massage is healthy for the body, relaxes the mind and helps create acceptance for the natural changes in a woman’s body. A sense of beauty begins with self-acceptance.

3) Sit in front of a mirror and meditate on your own image. When you see yourself as an elevated soul, you can strengthen your resolve in achieving your dreams and be content in the present moment.

4) Create time in your day to enjoy an invigorating shower followed by asanas. Create space in your home to meditate, relax and unwind. Dedicating time and space for yourself helps create a more positive relationship with your body and self-image.

5) Practice smiling. Say less and smile more. Your stress level will lower, and you will receive smiles from others. Smiling brings radiance and beauty.

Regular practice of a variety of asanas and pranayama keeps one feeling well and gives the body an over-all glow. This inner glow has more to do with beauty than being pretty, handsome or young. Classic beauty may lack kindness or vitality. Good looks can hide a selfish or mean-spirited personality. An unhappy person is rarely as attractive as someone who is happy regardless of looks. While outer beauty may initially attract, what ultimately keeps us interested in a woman is her inner beauty. What we see in her eyes. What we feel from her spirit.

The goal of yoga is not to achieve physical beauty, but to realize inner contentment and a deep connection of one’s Atman with the Brahman (or higher power.) This union shines through the eyes, the expressions and the attitude toward others; it’s what makes a woman truly attractive.

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1 Yoga For Weight Loss—Losing Weight With Yoga; Yoga and Beauty Tips; Julie Denham; www.theyogasanctuary.com.

2 Yoga The Way to Natural Beauty; www.yoga.iloveindia.co.

3 Yoga For Weight Loss—Losing Weight With Yoga; Yoga and Beauty Tips; Julie Denham; www.theyogasanctuary.com.

4 Feeling Good Is Looking Good; Yoga and Beauty Tips; Cathy Keenan; www.theyogasanctuary.com.

5 The Woman’s Book Of Yoga; Seibel, Michelle M. MD and Khalsa, Hari Kaur; Avery Books, 2002

6 Inner Beauty Shines Through; Healthy Lifestyle Tips at Wai Lana Yoga; www.wailana.com

Roberta Bryant is a published author from Santa Rosa, California.  She is training to become a Yoga teacher.