WOMEN’S HEALTH YOGA& WOMEN’S HEALTH YOGA& Dr. HANSAJI J YOGENDRA Published by The Yoga Institute Shri Yogendra Marg, Prabhat Colony, Santacruz East, Mumbai – 400055 India The views and opinions expressed in this book are the author’s own and the facts are as reported by him/her which have been veriied to the extent possible, and the publishers are not in any way liable for the same. All rights reserved. No part of this publication may be reproduced, transmitted, or stored in a retrieval system, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publisher. First impression 2020 The moral right of the author has been asserted. This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out, or otherwise circulated, without the publisher’s prior consent, in any form of binding or cover other than that in which it is published. WOMEN’S HEALTH & YOGA CONTENTS Introduction 1. Yogic Diet or Ahar for hormonal health 2. Natural Sunlight to ight anxiety and depression 3. Vichar or Positive thinking 4. Pranayama or breathing exercises 5. Asanas or yoga poses for women & related health issues 6. Kriyas to get rid of impurities & toxins 7. De-stress and take rest 8. PCOs; PCODs and yoga 9. Recreation or cultivating hobbies 10. Is yoga safe during pregnancy? 11. Stretching exercises for better lexibility and to remain it 12. FAQ on Women health issues Acknowledgement WOMEN’S HEALTH & YOGA INTRODUCTION This book especially features yoga to boost women’s health and addresses related issues. A handy guide during the COVID pandemic will surely help you to boost your overall itness. Women experience various health related challenges. They are more likely to be diagnosed with certain diseases compared to men. Many chronic ailments and conditions—such as irregular or missed periods, weight gain, fatigue, excess facial hair growth, thyroid problems, sleep apnea, PCOs, PCODs, stress, pregnancy, heart diseases, and hormonal disorders etc. are commonly experienced by women. In many cases, there is no known cure or rigorous hormonal therapy or birth control pills etc. are prescribed. These impact women health adversely and can have long term side-effects. Yoga gives in the much-needed reliefs for women of all ages. The different techniques described here are based on ancient yoga practices, hatha yoga texts, yoga philosophies and our experience of being the oldest yoga institute in the world. This is an initiative by The Yoga Institute to bring to light, different women related health issues and yoga methods to keep us strong and overcome the present COVID adversity. Easy to follow guidelines and tips can be practiced by women of all age groups and from diverse walks-of-life. This book is deep-rooted in scientiic facts, data and experiences. The principles are just as an advisory to maintain a healthy way of life, not a prescription for any medical condition. Wishing you a healthy and happy life! WOMEN’S YOGIC DIET HEALTH OR AHAR FOR YOGA& 1HORMONAL HEALTH Sattvik diet or Vegetarian diet is recommended, and keep the digestion adequate and lush out all the it should be nutritious, fresh, non-spicy and less oily. impurities and toxins. Eating meals at regular intervals is a must. Eating on time is important. Stale, over-heated and processed 5. Antioxidants and omega-3 rich foods help to foods should be avoided. ight against infections and thus boosting overall hormonal health. These foods also posses’ anti- Yoga prescribes the food consumption as below inlammatory properties; some essential sources are almonds, peanuts, cooking oil like sunlower oil and a. Chew each morsel of food well until it becomes a peanut oil. paste in the mouth mixed with saliva. b. Ensure you ill your stomach half with solid 6. Folates or folic acid intake is adequate amounts foods, 1/4th with liquids and leave remaining is necessary to keep the menstrual cycle healthy. 1/4th empty for better digestion. Some of the natural sources are legumes, dal, c. Eat light dinner and sleep minimum 2 hours beetroots, different nuts and seeds. post -dinner 7. Chamomile or Green tea with honey as natural Recommended foods to boost overall sweetener helps to soothe the menstrual aches and and hormonal health pains. 1. Iron Deiciency is a common symptom 8. Clariied butter or Ghee prepared from cow’s experienced by many women across the world milk is rich in Omega Fatty acids, vitamins A, E, K and especially due to hormonal changes and blood loss conjugated linoleic acid. All these nutrients are useful because of the menstrual cycle, and an array of for losing excess fat, prevent bloating, and ovaries are ailments women experience throughout their beneitted immensely. lifetime due to hormonal changes. Iron rich foods such as spinach, beans, dark green leafy vegetables, Avoid pea’s etc., dried fruits such as raisins and apricots. All iron-fortiied millets like bajra, ragi, jowar, rotis, • Overeating, (eat only when you feel hungry) cereals, breads and pastas etc. • Processed foods, junk foods, reined lours, polished grains 2. Select your protein right. Consume protein rich • Sugary, carbonated drinks pulses like moong dal, tofu, chickpeas, peanuts, dairy • Spicy, deep fried and oily foods products like fresh butter milk and paneer etc. If you • Preserved foods and pickles, jams etc. prefer vegan diet then replace dairy products with soya beans, tofu and soya milk. 3. Vitamin C, Vitamin A, Vitamin E and minerals plays an important role in repairing tissues, anti- oxidants and improve hormonal health. Every day diet should include natural sources of vitamins and minerals thus include fruits like lemon, oranges, tomatoes, gooseberry (amla), milk, pumpkin, carrots and sweet potato etc. 4. Drink ample of liquids - your daily intake of liquids should be around eight to ten glasses example; butter milk, green tea, soups etc. This will WOMEN’S NATURAL SUNLIGHT HEALTH TO FIGHT ANXIETY YOGA& 2 AND DEPRESSION We often hear symptoms of stress, anxiety and depression experienced by most women during the menstrual cycle, pre-menopause and post- menopause stages. Commonly most women undergo mood swings, cramps, emotional issues, insomnia, weight gain and disturbed sleep. Sunlight has vitamin D, which is very essential for hormonal and emotional health. Everyday 15 to 20 minutes soak in early sun rays or evening sun rays by going outside and exposing your arms, face and back to the sunrays. Serotonin levels are improved by exposure to sunlight daily. Mood, emotional health improves and quality of sleep is better. Sunlight and nature is known to boost overall health, improve conditions like low blood pressure, anxiety and depression. Being in nature also helps to relax. Sunlight also has a positive and soothing effect on the nervous system and reduces stress. Stronger Bones- Women as they age due to lower Vitamin D levels; they tend to experience common conditions like rickets, osteoporosis, dental problem, widening of gaps between teeth etc. Vitamin D from natural sunlight, thus helps to maintain stronger bones and teeth. WOMEN’S VICHAR OR HEALTH POSITIVE YOGA& 3 THINKING • All are surrounded by criticism but you pay “Watch your thoughts, they attention to constructive criticism become your words; watch • Our mind is full of thoughts, moment you your words, they become encounter a negative thought try to replace with a positive one or keep mind busy with activities or your actions; watch your hobbies like painting, playing with your children, meditation, cooking or singing or anything which actions, they become your makes you feel good. habits; watch your habits, they become your character; watch your character, it becomes your destiny.” Thus positive thinking with good motivational thoughts plays a signiicant role in relaxing the mind, calming emotions and taking care of hormonal health. We generally feel insecure, sad, depressed and anxious because we have expectations from others. Wasteful thoughts like “I am correct and the other person has to understand this and that”. However, in reality, these thoughts really generate negativity and emotionally bring you down. You are left fatigued and tired. To stay hormonally it and calm, • Accept people as they are and do not try to change them • Relect and let go of unnecessary feelings. • Limit your expectations • Help yourself and be your own healer. • Do your duties to self and others without expectations. • Past is of no use and future is yet to come. Live in present WOMEN’S PRANAYAMAS HEALTH OR BREATHING YOGA& 4 EXERCISES You might think that I breathe every-day. Important question is how do I breathe every-day? Anuloma Viloma Pranayama is the ancient practice of controlling your Pranayama breath. The goal of pranayama is to connect your This pranayama is known to balance out the pranic body and mind and helps to deeply relax. Also channels i.e. Ida and Pingala Nadis. This, in turn, breathing exercises or pranayamas help to supply helps to stimulate the Sushumna Nadi, which is at the your body with adequate amounts of oxygen as well centre. This helps in balancing the two hemispheres as removing toxins. This provides healing of the brain. Thus bring about peace, tranquility, physiological and psychological beneits. healing the body and helps in removing the toxins. Beneits: Method- Sit in a comfortable meditative posture, and using · Brings about a balanced state of mind. your right hand’s ring inger, little inger and thumb, · Boosts immunity and increases stamina. control your nostrils alternately. Close the left nostril · Helps overcome emotional and hormonal with the ring inger and inhale for two-seconds from imbalances. the right nostril.