What are the yoga techniques that are helpful for women?

 What are the yoga techniques that are helpful for women?

Yoga is the art and science of healthy living. It is derived from the Sanskrit word ‘Yuj’, which means ‘to join’ or ‘to unite’. It is said that yoga unites our mind and body. It brings harmony and connects man to nature. The practice of yoga leads to the joining of individual consciousness to the union consciousness. One who practices yoga and attains oneness is called a yogi. Yoga leads to self realisation, and a state of freedom and liberation. 

What is the history of yoga?

The practice of Yoga is said to have started with the very beginning of civilization. The science of yoga originated thousands of years ago, before the birth of first religions or belief systems. Shiva is seen as the first yogi or Adiyogi, and the first Guru or the Adi Guru in the yogic lore.

Adiyogi poured his profound knowledge of yoga into the Saptarishis or "seven sages”. The sages carried the yogic science to different parts of the world, such as Asia, the Middle East, Northern Africa and South America. The yogic system found its recognition in India. Agastya was one of the Saptarishis who travelled across the Indian subcontinent to craft this culture around a core yogic way of life.

What are the benefits of yoga for women?

Yoga is becoming popular every single day. It has many advantages but has some specific benefits just for women. These are mentioned below:

  1. Yoga helps with stress management and reduces pelvic pain, it could also improve birth outcomes such as reducing delivery time.

  2. People practicing yoga have more satisfied sex life. Women doing yoga have improvement in lubrication, desire and orgasm.

  3. Yoga should be recommended as a treatment option for those struggling with PMS as it has effects on physical, behavioral and emotional symptoms of PMS.

  4. A study shows that yoga reduces the hot flashes in postmenopausal women along with its intensity.

  5. Yoga is recommended for breast cancer patients to reduce levels of stress and anxiety. 

  6. Yoga may lower blood pressure, cholesterol, and lower the risk of heart disease.

  7. Yoga helps in pain management of back pain, joint pain caused due to arthritis, and carpal passage disorder.

  8. Yoga helps in coping with depression naturally.

  9. Yoga boosts metabolism, helps better management of weight, toning of the body, and improves the sleep cycle.

  10. Regular yoga improves the immune system and the body’s ability to prevent and fight diseases.

What are some of the yoga helpful for women?

There are some of the yoga poses which impact important female body functions and prevent some health issues.

  1. Butterfly: To do butterfly pose you need to sit straight with joined feet along with spreading your knees to both sides and lowering them as close to the floor as possible. This pose stabilizes the menstrual cycle.

  2. Twist: To do the twist pose sit down on a flat surface with your back straight and the legs crossed so that the knees are on top of the feet. Put your left arm behind you and put your right arm on your left knee and stretch upwards. This pose relaxes the back, improving digestion and decreasing the waist size.

  3. –°andlestick at the wall: To do this pose lie on your back, lift your legs, straighten them, spread your hands to the sides and relax, stretch your legs, and slowly breathe in, expanding your rib cage and melting your shoulder blades into the ground. This pose improves the circulation of lymphatic fluid, decreases leg swelling, stimulates organs of the abdomen, and helps get rid of tiredness and moodiness.

  4. Hero pose : To do this pose sit on your knees, slowly releasing the legs and lowering the buttocks between heels and putting the feet on the sides of the hips, pressing your palms together in a prayer position in front of your body. Stretch the neck with the back and open your chest. This pose relieves period pain and improves mobility of hip joints.

  5. Opening: Spread your legs as wide as possible and sit straight back. Lean as much as possible keeping the back straight. This pose makes the back stronger, improves the function of the ovaries, regulating the menstrual cycle, and preventing cellulite.

  6. Downward facing hero pose: To do this pose sit on a mat with your pelvis on your heels, spreaded knees to the sides and keep the feet together, lean forward with your chest. Stretch your hands forward putting your forehead to the floor. This pose relaxes the lower back and neck and stimulates blood circulation.

  7. Downward facing dog: To do this pose, spread your knees to the sides, putting your hands as forward as possible, stretch well and lift the pelvis along with straightening your arms and legs. This pose may regenerate brain cells and remove neck spasms.

  8. Dancer's pose: To do this pose, lift your right leg behind you, bend it at the knee, and grab your ankle with your left hand, all this while standing. Drop the right leg and move it forward, then repeat on the other leg. This pose improves posture, kidney function and metabolism.

  9. Shoulder bridge: This pose is done by bending the legs at knees lying on the back and putting arms alongside the body. Lift the pelvis without lifting the shoulder or neck. This pose eliminates back pain, making the abs stronger and preventing painful periods, decreasing the amount of fat around the waist, and improving digestion.

  10. Relaxation: Relaxation simply means lying on your back, bending the knees and pulling the legs as close to the pelvis as possible and putting the hands on sides. This pose relaxes the muscles, gives a positive influence on the mood, and gives a slow stretch to the lower back and the inside of the hips.

Is there any specific time for women to start yoga? 

No, there is no specific time for women to start yoga. You can start practising at any age if you are interested. Yoga always leads to a healthy and positive life. You can start with Surya namaskar and then go to other easy ones. Remember not to do some inversions during menstruation and always ending yoga with savasana.


Yoga is an art and science of healthy living. It is said that yoga unites our mind and body. It brings harmony and connects man to nature. You can start practising at any age if you are interested. The practice of Yoga is said to have started with the very beginning of civilization. It has various health benefits for women and doing it everyday for 30-40 minutes shows results. 





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