Some women have hormonal imbalances, which increase the risk of physical, psychological and emotional issues. By creating a habit that enhances body strength, hormone balance, and self-acceptance, yoga helps women take charge of their lives.
30-45 minutes of yoga can be combined with breathing exercises like pranayama Lower stress, increase sleep quality, and regulate other important physiological processes such as heart rate, respiration, and blood pressure.
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Just take some time out of your busy schedule in the morning or evening. Some beneficial postures are presented by Dr. Deepak Mittal, founder of Divine Soul Yoga.
Navasana (Boat Pose)
How to do:
Begin by lying on the floor on your back. Keep your hands at your sides and your feet together. Now slowly raise the legs up without bending them.
Also, lift your upper body off the floor and extend your arms toward your feet. Stay in this position for about three minutes And then come back to the original position.
Difference:
Do not practice this yoga pose if you have low blood pressure, severe headache, or migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past. Asthma and heart patients are also advised to avoid this pose.
Vashishthasana (Side Plank)
How to do:
Begin in a plank position, body weight in right hand, wrist under shoulder, drop heels to mat on right side, rotate body to left, and raise left arm in the air at shoulder height and twist. Raise the hips as high as possible towards the ceiling.
Difference:
People with injuries to wrists, elbows, shoulders, neck, hips, back, knees or ankles should avoid the practice of side plank pose. Any kind of injury to the muscles of the legs, back and arms is a taboo and people should avoid it.
Urdhva Mukha Svanasana (Upward Facing Dog)
How to do:
Begin by lying on a mat with the legs extended straight behind the body, the front of the feet resting on the floor, and the upper body extended up in the air with the palms pressed into the mat. Extend the arms straight and lift the thighs and calves off the floor.
Difference:
It is always safe to practice this mudra with ease if any suffering from slipped disc Or better yet under the guidance of an experienced teacher.
Deeper stretches on the upper back, including the neck and head, may not be suitable for people with spondylitis. It is safer to go slow or seek guidance from an expert.
Bhramari Pranayama
How to do:
Doing Initial Conditioning in Sukhasana or any other meditation posture. If unable to sit on the floor, sit in a sturdy chair with a straight back. Keep the body straight above the waist and the spine straight.
Inhale completely and then exhale slowly, smoothly, and in a controlled manner through the nostrils with little force, humming like a black bee. Keep your mouth closed during the entire exercise.
The sound should not be too loud but should create vibrations. Practice for 5 rounds/session with a break in between.
Difference:
Bhramari should not be practiced by pregnant or menstruating women. It is also contraindicated for individuals with high blood pressure, epilepsy, chest pain, or an active ear infection.
Anulom-Vilom Pranayama
How to do:
close your eyes and sit in Padmasana.Use the right thumb to close the right nostril. Inhale slowly through the left nostril, taking in as much air as you can to fill your lungs. Remove the thumb from your right nostril and exhale.
While exhaling, use the middle finger to close your left nostril and inhale through your right nostril. Exhale by removing the thumb from the right nostril. Do this for 2-5 minutes.
Difference:
It should not be done by people who are taking blood pressure medicine. The same can be done without holding the breath in and immediately exhaling.
Ujjayi Pranayama
How to do:
start by Inhale and exhale naturally. Tilt your head down, blocking the free flow of air, and inhale as long as you can. sound from your throat.
Hold for 2-5 seconds. While exhaling, close the right nostril with the thumb of the right hand and exhale through the left nostril. Repeat 10-12 times as many times as required.
Difference:
Do not practice this pranayama if you are constantly feeling tired, restless and nervous as exertion can be harmful to the lungs and heart.
Always practice under a professional yoga teacher. Beginners should practice this breathing for no more than five minutes a day.
Kapalbhati Pranayama
How to do:
This breathing technique involves Passive inhalation and active exhalation. So breathe normally, inhale as much air as possible and exhale forcefully. While exhaling, try to draw your abdominal muscles as close to the spine as possible. Do this for 2-5 minutes.
Difference:
Individuals with history of high or low blood pressure, heart disease, hernia, gastric ulcer, epilepsy, vertigo, migraine headache, significant hemorrhage, detached retina, glaucoma and stroke should avoid this yoga pose.
For anyone who has recently undergone abdominal surgery, it is recommended to practice this pose under the guidance of an expert.
Source: Eurekalert
