"Cultivate your own spirit"~ Shunryu Suzuki
Yoga For Women
Being a woman today is very different than what it was like 20, 50 or 100 years ago. From the balance of career and home life to heeding the expert recommendations for healthy living, there are a lot of things to think about. The ancient practice of yoga was developed by male Indian sages and gurus. But over time, as this practice has evolved and been passed down, the number of women doing yoga and those who are considered some of the modern experts on yoga, has increased dramatically.
According to Yoga Journal magazine, of the 15.8 million Americans who are practicing yoga, a whopping 72 % of them are women. While men may roll out their sticky mats in the hopes of meeting a cute yoga gal with a hot yoga body, women tend to turn to yoga to improve their health, not so much their love life. Even though I ended up marrying my yoga teacher, I can assure you that what drove me to my first yoga class and what keeps me practicing six days a week is the love I have for this ancient practice that has given me so much, including an awesome husband and an adorable daughter.So, to all the ladies out there whose interest in yoga is piqued by Jennifer Aniston’s arms or the peaceful demeanor of their yoga-loving colleague, here is what you need to know about yoga and women.
Benefits of Yoga for Women
The benefits that yoga can impart onto the female’s mind, body and spirit are as innumerable as the number of yoga postures. Yoga has been shown to help improve the symptoms of PMS, menopause and insomnia. It has also been shown to improve body image and confidence. Its stress-reducing abilities are amazingly relevant, given today’s fast-paced and frenzied lifestyles.Here are a few research studies that laud the benefits yoga can have for women:
- According to the Mayo Clinic, some of yoga’s benefits are stress reduction, weight loss, improved fitness levels, and management of chronic health conditions
- A study published in the journal, Psychosomatic Medicine, found that a long-term yoga practice can decrease women’s stress and boost their mood.
- A study undertaken by M.D. Anderson Cancer Center found that women with breast cancer who took yoga classes during radiotherapy reported less fatigue and enjoyed better health than those who did not practice yoga.
- A report in the Psychology of Women Quarterly showed that yoga is associated with greater body satisfaction and fewer symptoms of eating disorders than traditional aerobic exercise like jogging or using cardio machines.
For a woman, yoga can be practiced at all stages of her life. But yoga should be tailored to specific stages, like pregnancy or during menstruation, as these conditions warrant refraining from certain poses.
Here are a few yoga postures for women:
Warrior I (Virabhadrasana I): These powerful poses will create long and lean legs, a strong and toned abdominal center and sleek arms and shoulders. Step your feet four-feet apart, bend your right knee and lift your arms over your head, palms touching each other. Gaze up at your hands for five breaths, straighten your knee and pivot to the side by bending your left knee. Stay here for five breaths.
Warrior II (Virabhadrasana II): Directly from Virabhadrasana I, open your arms so that your left arm extends in front of you and your right arm behind you. Gaze beyond the tips of the fingers of your left hand and hold for a count of five breaths. Pivot sides and do the same on your right side.
Upward Bow or Wheel Pose (Urdhva Dhanurasana): Back bends are a surefire way to charge the nervous system, open up the thoracic spine and call on the strength of te legs. Since this posture is a more advanced movement, it may have to be modified depending upon your ability, strength and flexibility. As you lift into this posture, ground yourself down with your feet as you keep the upper arms turning outward. Spread the shoulder blades across your back and keep your neck loose.
Cautions
Women should always seek out a yoga teacher who is not just qualified, but also makes them feel comfortable and supported. It is important to share your health conditions and injury history with your yoga teacher and women who are menstruating are advised to refrain from doing inverted yoga postures. Pregnant women can take classes tailored specifically to their goals and limitations.
Prenatal Yoga: Jessica Outlaw
Jessica Outlaw is a favorite patient, who came to me referred by another favorite, when Jessica became pregnant. Coincidentally, Jessica is this very calm, happy, centered young woman who mentioned that she is a yoga instructor, with a special expertise in prenatal yoga.
This being her first pregnancy, I expected to hear that the poses were becoming more challenging or her schedule hard to maintain as her pregnancy progressed. On the contrary, she has glowed throughout the pregnancy, exercising on her own daily, in addition to teaching yoga and other exercise several hours per day. In other words, she put me and my peers to shame. But I am as proud of her as my patient, as well as an example of a quiet strength. A woman who sees no limits to her abilities and then humbly models this for her own students.
Her website: yogaoutlaw.com shows her schedule of classes and locations. I cannot think of a better example of prenatal exercise and well-being. Close to the finish line now, she has gained less than 20 pounds, despite having no food aversions or restrictions, no bouts of nausea and vomiting. A few years ago, this might have been a source of concern, but her baby is growing well, and data supports Jessica's intuitive eating: her baby has a lower risk later in life of heart disease and diabetes due to this weight gain during her pregnancy. In addition, Jessica will have a lower risk for cesarean section and retention of weight postpartum.
Orthopedists Weigh In
Women who are expecting and want to be able to exercise safely during pregnancy can benefit from practicing yoga, according to findings by the American Academy of Orthopaedic Surgeons (AAOS).
Many studies have showed that taking yoga classes can improve muscle and joint strength, as well as flexibility, which can all benefit women during childbirth, the AAOS reports.
Also, the low-impact physical activity is practiced at a slow enough pace that won’t endanger the hearts of the mother or baby.
Another benefit for women who practice yoga during pregnancy is learning different breathing techniques, which teaches participants how to lower their stress levels in hectic environments and focus on their breathing, the news source reports. These techniques may help during childbirth when the mother needs to maintain continued relaxation. (edited from betterhealthresearch.com/donna parker)
