#yoga asanas healthy uterus

[strangerboykamal]

𝐘𝐨𝐠𝐚 𝐨𝐧 𝐌𝐚𝐫𝐬: 𝐀 𝐍𝐞𝐰 𝐅𝐫𝐨𝐧𝐭𝐢𝐞𝐫 𝐟𝐨𝐫 𝐅𝐢𝐭𝐧𝐞𝐬𝐬

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[supermommitali]

Yoga Asanas for a Healthy Body & Mind During Pregnancy - Bharti Goel

क्या आप जानते हैं कि prenatal yoga आसन आपके mind और body को आने वाले बदलाव के लिए तैयार करते हैं? Pregnancy में yoga for healthy mind and body बहुत ज़रूरी है. Bharti Goel, internationally certified childbirth educator and prenatal yoga expert, इस video में आपको 3 ऐसे आसन के बारे में जानकारी देती है जो आप आसानी से कर सकती हैं:

1. Marjaryasana-Bitilasana (cat and cow pose) - यह आसन spine flexibility को बढ़ाता है और इससे back pain भी कम हो जाता है. Cat and cow exercise in pregnancy से uterus में बच्चे की position में भी सुधार आता है.

2. Adhomukha Svanaasana (supported downward dog pose) - इस आसन से आपके hamstrings, calf muscles और lower back stretch होते हैं. आपके back को support मिलता है और back pain कम हो जाता है.

3. Parivrtta Janu Sisraasana (head-to-knee pose) - ये आसन आपके sides और legs को stretch करता है ताकि आपके शरीर में बच्चे के लिए और space बन सके.

Disclaimer: आसन करते समय यदि आपको कोई भी तकलीफ हो, तो excercise उसी समय रोक दीजिए.

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#MorisonsBabyDreams #ChoiceOfSmartMums #YogaForHealthyBody #CatAndCowExcerciseInPregnancy #AdhoMukhaSvanasana #ParivrttaJanuSisraasana #YogaAsanas #PrenatalYoga #BenefitsOfPrenatalYoga #PregnancyYogaBenefits #PregnancyYoga

[chandigarhayurved]

Amenorrhea

Introduction-

Amenorrhea is a medical condition in which the absence of menstruation often defined as a missing one or more menstrual periods. There are two types amenorrhea Primary amenorrhea and Secondary amenorrhea.

Primary amenorrhea- In this condition absence of menstruation in someone who has not had a period by age of 15. The causes of primary amenorrhea relate to hormone levels.

Secondary amenorrhea - In this condition absence of three or more periods in a row by someone who has had periods in the past. The most common cause of secondary amenorrhea is pregnancy, although problems with hormones also can cause secondary amenorrhea.

Causes of amenorrhea-

Different types of amenorrhea have different causes. Natural reasons to miss your period includes-

Pregnancy

Breastfeeding

Having surgery to remove your uterus or ovaries

Menopause

Lifestyle factors –

Excessive exercise

Low body weight

Stress

Hormonal imbalance-

Thyroid malfunction

Polycystic ovary syndrome

Pituitary tumor

Premature menopause

Structural problem-

Lack of Reproductive organs

Uterine scarring

Structural abnormality of the vagina

Risk factors-

Some factors that increase your risk of amenorrhea includes-

Eating disorders

Family history

Athletic training

History of certain gynecologic procedures

Complications-

Infertility and problems with pregnancy

Psychological stress

Osteoporosis and cardiovascular disease

Pelvic pain

Symptoms of amenorrhea-

Hair loss

Milky nipple discharge

Headache

Vision changes

Excess facial hair

Pelvic pain

Acne

Vaginal dryness

Management of Amenorrhea according to Ayurveda-

In Ayurveda amenorrhea can correlate with Nashtartava it means complete absence of menstrual blood, also called as a Anartava , which means lack of menstrual blood. Mainly vata and kapha doshas obstruct the channels carrying menstrual blood, thus menstrual blood is not discharged every month due to the block of channels by morbid doshas. Pitta will not be considered as causing the block of channels carrying menstrual blood because if pitta increases , then it increases blood and produce excessive bleeding , therefore the term doshas only points out towards involvement of vata and kapha.

Panchkarma treatment-

Abhyanga and swedana

Vasti

Uttar basti

Anuvasana and uttara vasti

Home remedies-

Use of Phalaghrta and Brhat shatavari ghrta are beneficial

Use of black sesame decoction mixed with jaggery is very beneficial in amenorrhea

Herbs-

Amalaki

Shatavari

Ashoka

Lodhra

Haritaki

Giloy

Shilajit

Ashoka

Prevention of amenorrhea-

Get regular and adequate sleep

Follow a healthy diet and exercise plan that is healthy for you

Aware of your menstrual cycle

Learn to manage stress

Yoga asanas-          

Dhanurasana

Matsyasana

Adho mukha svanasana

Malasana

Ustrasana

AMENORRHEA GO KIT

ALL PRODUCTS DESCRIPTION IN DETAIL:

Immuno up Powder

Immuno up powder is pure herbal formulation. The importance of working on your immunity is now on an all-time high. If a person fall ill easily, it means their body’s immunity is low. This pacifies tridosha (Vata, pitta and Kapha), strengthen your immunity, keeps your digestive system fit and also detox your body. it also works in cold, fever and flu conditions. It consists of effective levels of antioxidants, Vitamin C and E which circulate in the body to protect it against the damage caused by free radicals. it is a natural immune-modulator properties to prevent and ease coughing, sneezing, etc. It provides quick relief from early signs of running nose, Sore throat, body pains, and weakness.

Recommended Dosage – Take 1 Sachet twice daily with normal water.

Femine care tablet

It is a pure and natural remedy that contains various herbs extract that works on the female reproductive system and make it healthy. These tablets show antioxidant properties, anti inflammatory and immuno modulater properties. It contains Ghritkumari , Muramakki, Sonth. It works in various diseases like pcod, bulky uterus, endometriosis, general female health, irregular menses, and uterine fibroids. It affects on Tridosha- balances Vata and Kapha.

DOSE – 1-2 tablets two times a day or as directed by physician.

Women Power Plus Tablet

CAC woman power tablet is a complete health supplement for women which is best for female health and vital energy. It helps to build up the immunity. This is a pure herbo mineral product of the best quality herbs. The herbs used are Ashoka, Shatavari, anatmool, etc. These are herbs used since ancient times to maintain female health metabolism.

DOSE – Take 2 tablet twice a day or as directed by physician.

Women Champion Syrup

Woman Champion is purely herbal and ayurvedic formulation. It is a very effective tonic for women and help to maintain their health. It balances all the doshas of body and also maintain hormone levels . It contains herbs like Lodhra, Manjishta, Ashok chaal, Punarnava,Shatavar,Bala,Daruharidra,Nagarmotha that help women typically with mood changes, stress, headache and pain. CAC Women champion helps in leading a life of minimum discomfort during those difficult days every month.

Recommended Dosage : Take 2 tablespoon a day or as directed by physician.

Panchsakar Churna

This churna is very effective for acidity patients as it shows antioxidant, anti-inflammatory, laxative, & analgesic properties. It is a classical herbal churna prepared from ingredients like Shatapushpa,Balaharitaki, Shunthi, Swarnapatri, & Saindhav lavana. It helps in removing all toxins from the body & provides good results in Amenorrhea. Recommended Dosage: Take 1 teaspoonful at bedtime with warm water.

[evolveessential]

Everything You Want To Know About IRREGULAR PERIODS

A woman is blessed to bleed as we have said this but there are so many questions we cannot ask openly and there are so many things to talk about so “Let’s make period talk normal.” There is a myth that the menstrual cycle has to be of 28 days and if it is not 28 days then it is considered an irregular menstrual cycle. Before knowing about irregular periods and how to overcome them, we should know what regular or normal period is.

LET’S FIRST TALK ABOUT NORMAL OR REGULAR PERIOD

It is ideal that the menstrual cycle lasts 28 days but it varies depending on the individual. The normal or regular periods is

Which comes every 22 to 35 days

It Lasts 2 to 8 days

Has unclotted blood

Has no intermenstrual cycle bleeding

Has no post menopause bleeding

Has no post-coital bleeding

The variation of 5 to 7 days between two periods is normal.

The main symptom of irregular menstruation is when the cycle is longer than 35 days, or if it varies in length. If there are changes in blood flow, or if clots appear that are more than 2.5 centimeters in diameter, this is considered an irregular period.

HOW MENSTRUAL CYCLE WORKS

The menstrual cycle is divided into two-phase.

Follicular phase:

The time between the first day of the period to ovulation. During this stage, the ovaries produce follicles, which then house the eggs. This stimulates the thickening of the uterus’s lining.

Luteal phase:

The time between after ovulation is when your ovaries release an egg and before your period starts. During this time, the lining of the uterus normally gets thicker to prepare for a possible pregnancy.

The first phase of the cycle is variable in time and the second phase of the cycle is constant which takes 14 days to complete. So the length of the cycle is depending upon the first phase.

REASONS BEHIND IRREGULAR PERIODS

The normal reasons for irregular periods are:

Puberty: When it starts of periods. It is between the ages of 10 to 16.

Menopause: when periods are about to go. It is between the ages of 45 to 55.

When a woman is pregnant.

When a woman is breastfeeding.

It may occur after miscarriage or abortion.

The other reasons are:

Thyroid problem

PCOD (Polycystic Ovarian Disease)

Physical and mental stress

Excessive weight gain/loss

Smoking or medication side effect

Popping up birth control pills

Pelvic inflammatory disease

Uterine cancer, cervical cancer

Heavy physical exercises

Family history of irregular menstruation

CURE FOR IRREGULAR PERIODS

Consult Doctor:

If there is severe pain during or between periods, have unusually heavy bleeding or passing large clots, high fever, a period lasting more than seven days, bleeding between periods, feeling of dizziness, nausea or vomiting during your period, in any of these cases consult a gynecologist.

Healthy Diet:

What you eat, when you eat, and how much you eat have an effect on your body and of course on a woman’s menstrual cycle too. Diet should be healthy with full of seasonal food, fruits, green vegetables, and food should be freshly cooked. Try to avoid junk food or packaged food. The use of spices like ginger and cinnamon is very effective. Turmeric milk is also helpful. Having Pineapple is also very effective.

Manage Stress:

Physical and psychological stress greatly affects the menstrual cycle. Avoid doing heavy-weight exercises or extreme-level exercises. Mental stress also plays a huge part in the irregular menstrual cycle. To calm down the stress go for walk, meditate or listen to music or deal with the root cause of the stress rather than stressing up all the time.

Manage Sleep:

Your sleep time, the duration of your sleep, how sound you sleep, all these factors play an important part and directly affect your body. So manage your sleep schedule and the use of lavender essential oil makes you calm and helps you to sleep soundly.

Yoga:

Yoga is proved to be very beneficial and useful for irregular menstrual cycles. Yoga offers relief from stress, relaxing the body, calming the mind and activating reproductive operations in women. There is some asana like matsyasana (fish pose), dhanurasana (bow pose), adho mukha svanasana (downward facing dog pose), malasana (garland pose), and ustrasana (camel pose) help effectively.

Having irregular periods means your body is asking you to focus on your physical and mental health. Pause and Pay attention and nurture your body and soul with Evolve Essential.

[yogachief]

Reproductive Health: Try These Yoga Asanas For A ‘Healthy Uterus’ - News18

Reproductive Health: Try These Yoga Asanas For A ‘Healthy Uterus’ – News18

By: Lifestyle Desk Trending Desk Last Updated: August 27, 2022, 13:15 IST New Delhi, India While hitting the gym may not be an immediate alternative for many, certain Yoga asanas can keep your reproductive health in top shape Reproductive health, for both men and women, may be negatively affected due to certain lifestyle habits such as–smoking, regular consumption of junk food, caffeinated…

[ontarioyoga]

Is Baby Yoga Good Or Bad

New Post has been published on https://www.ontarioyoga.net/is-baby-yoga-good-or-bad/

Is Baby Yoga Good Or Bad

Baby Yoga Can Give You Better Rest Increased Flexibility And A Happy Baby

After nine long months, you’re delighted to have a sweet baby to cuddle and love. But a new baby means a new schedule, and you may find yourself with less time to focus on your health. It’s important to find an exercise regimen that is gentle enough for your body but is also challenging and exciting.

Whether you’re new to yoga or were a committed participant before you had your child, baby yoga is an excellent way to get you on a structured postnatal wellness path. “We recommend baby yoga for anyone who is looking for a healthy, playful bonding activity to do with a new baby,” says Lauren Chaitoff, co-owner of New York City children’s yoga studio Yogi Beans and contributor to .

Check out these nine reasons to do baby-centric yoga that will have you and baby feeling great in no time! 

It’s a Great Bonding Experience With Your BabyMom and baby programs focus on both of you. “We modify traditional yoga poses so that moms can practice yoga while holding and rocking their babies,” states Laura DeNino, baby yoga instructor at the Yoga House of Charleston. The result is time dedicated to bonding. 

You’ll Be Able to Ease Back Into YogaUnlike high-level adult yoga classes, child yoga acknowledges the changes that a new mom’s body has been through. You’ll work with your recovering and changing body instead of against it. 

So grab that yoga mat and find a baby yoga class near you. Your body and your baby will thank you! 

Care directory

Is It Safe To Practise Yoga In The First Trimester Of Pregnancy

Yes,  can be safely practised during the first trimester of pregnancy but only under the guidance of a certified yoga instructor who is aware of your health. There are certain asanas and poses which may inhibit the blood flow to the uterus and cause sprain or muscle spasms, hence yoga should be practised with caution and under the guidance of a yoga instructor. You should also consult your gynaecologist before you start practising yoga.

Benefits Of Practising Yoga In The First Trimester Of Pregnancy

Let’s try to understand how practising yoga in the first trimester of pregnancy can benefit your health.

It Can Help Keep Unhealthy Habits at BayIt’s pretty much imperative that you have to let go of unhealthy eating habits and lifestyle during the first trimester of your pregnancy for the sake and wellbeing of your developing baby. Yoga helps you let go of toxic emotions and cope better with letting go of unhealthy habits like overeating/anorexia, , alcoholism, and .

It May Provide Relief from PainYoga provides relief from the pain that comes with pregnancy. You’ll be able to cope better with the pain during the three trimesters by practising safe yoga asanas. Practising breathing techniques can help you stay relaxed and stress-free during pregnancy.

It May Strengthen Mind-Body ConnectionIf you’ve struggled with mindfulness, practising yoga can help. By practising yoga, you will be mindfully aware of the life growing inside you and learn how to let go and live in the moment. Practising yoga can improve your mood and make you emotionally strong.

Physical ActivityEngaging in some or the other form of physical activity is important during pregnancy and even otherwise to stay healthy. While pregnant, practising simple yoga can ensure that you stay physically active and relaxed at the same time.

Yoga Routine To Follow During The First Trimester Of Pregnancy

Some things to incorporate in your yoga routine during the first trimester are as follows:

Avoid strenuous yoga exercises in the first trimester of pregnancy and do not stretch beyond your natural range of motion.

Listen to your body and be aware of pain and signals.

Rest whenever you want.

Do not practise yoga in hot weather or when you are not keeping well.

Yoga And Pregnancy: A Safe Effective Fitness Option For Moms

April 3, 2018

This article is authored in part by Salena Quinlan Shults, Owner/Instructor, Yoga on Main.

Some things just go together, like peanutbutter and jelly or Sonny and Cher. For us, yoga and pregnancy belong in thatlist as well. Yoga has been shown to help improve heart health, reduce depression symptoms, and relieve chronic pain, among many otherbenefits.

In recent years, we’ve seen a large increasein the popularity of yoga. The 2016 Yoga in America Study found that 36.7 million Americans practice yoga, up from20.4 million in 2012. Of those practitioners, 72 percent are female.

Many pregnant women do yoga throughout theirentire pregnancies, just as both of us did. Some women might wonder if it’ssafe for them and their developing babies to practice to full term, and otherswho want to start practicing might be nervous about it. 

Expectant moms often ask us when they have tostop doing yoga, and the answer is: You don’t! We highly recommend yoga for most pregnant women, both from our personaland professional experiences. Yoga has several benefits that are specific topregnancy and recovery. Below, we outline how it helps, suggest poses to try,and offer tips for finding the perfect instructor.

What Are The Best Yoga Positions For Women 12 Weeks Pregnant

Mountain Pose – This position is effective for balancing and strengthening your body and is a good starting pose. Repeating this pose will help you adjust to your gradually shifting centre of gravity.

Cat-Cow Pose – Positions on all fours are good for expectant mothers, and the most popular poses of this kind are the Cat/Cow poses. Alternating between these poses can help shift the weight of the baby away from the spine.

Extended Triangle Pose – This standing pose stretches the side of your body and is good for the legs, hips, and shoulders.

Child’s Pose – The child’s pose is a relaxing position that can serve as a rest between more taxing positions, giving you a chance to focus on breathing and relieve stress.

Butterfly pose – This pose is also good for relieving stress and tiredness while also helping to improve flexibility of the hips and thighs.

Yoga More Dangerous Than Previously Thought Scientists Say

Yoga is more dangerous than previously thought and causes as many injuries as other sports, a study has found. 

The 5,000 year-old Indian discipline is said to boost physical and mental wellbeing, and celebrity fans include Beyonce, Lady Gaga and Brazilian supermodel Gisele Bundchen – as well as David and Victoria Beckham.

However, in a recent study yoga caused musculoskeletal pain – mostly in the arms – in more than one in ten participants.

The scientists behind the research, which was published in the Journal of Bodywork and Movement Therapies, also found that the practice worsened over a fifth of existing injuries.

Professor Evangelos Pappas, of Sydney University, the study’s lead researcher said: “Yoga may be a bit more dangerous than previously thought.

“Our study found the incidence of pain caused by yoga is more than 10 percent per year – which is comparable to the rate of all sports injuries combined among the physically active population.

“However people consider it to be a very safe activity. This injury rate is up to 10 times higher than has previously been reported.”

International Yoga Day 2017, in pictures

His team assessed more than 350 people who attended yoga classes at two studios in New York.

Yoga is an increasingly popular complementary or alternative therapy for musculoskeletal disorders, with millions of people practising worldwide.

At a glance | What’s in a yoga class?16 photographs that prove we’ve reached peak yogaAbout | A-list yoga crazes

When Should Kids Start Yoga The Answer Might Surprise You Arundhati BaitmangalkarYoga Opinions

It is common knowledge that yoga is great for adults. And millions around the world pursue this practice regularly. But is yoga only for adults? No! Yoga practice should ideally begin at an early age, so kids can grow into a well-rounded individual and not come to yoga to fix issues with their body and mind later in life. I often wonder why we wait so long to begin.

Yoga is a gift to humanity, and should be started early in life so the practitioner can reap the lifelong benefits of this ancient practice. There are some very important advantages to starting yoga when you are young. The magical age is 8.

It is common knowledge that adults combat stress in many forms every day. But today’s children are as stressed as adults. They have to keep up with the growing competition in schools and colleges, deal with peer pressure and the difficult stage of puberty, stay involved in extracurricular activities and meet their parents and teachers’ expectations. For a kid, this is a lot to handle.

We should all know about the benefits of yoga for children. The practice has a huge effect on the body and the systems that support it, like the nervous, respiratory and digestive systems. Yoga influences children’s emotions and behavior; it has a positive effect on the mental state and aids creativity.

Interested in more content like this? Get social with us:

Why Every New Mom Should Take A Parent Baby Yoga Class

Making time for yourself and getting out is so crucial to your mental and physical well-being. Parent and Baby Yoga classes are one of the best things a new mom can do to feel better overall.  The benefits of Parent Baby Yoga are vast. “We recommend baby yoga for anyone who is looking for a healthy, playful bonding activity to do with a new baby,” Says Jeannee Young Co-Owner of Oak Street Studios Fitness Boutique.

Is It Ok To Work Out If You Are Trying To Get Pregnant

Exercise is important for women during every life stage including the time when you’re trying to conceive. “It’s a great idea to maintain a clean and healthy body if you want to get pregnant and yoga is a fantastic, low-impact way to support this,” says Cheryl.

Some women may choose to avoid vigorous exercise when trying to get pregnant. However, many women will not be negatively affected by high-intensity workouts if they have a healthy Body Mass Index and are used to this level of exercise.

For a few women, intense physical activity can put stress upon the body and affect the hormones that control the menstrual cycle.  

Get plenty of rest alongside exercise. Maintaining a healthy diet with sufficient calorie intake will also replenish the energy burned when working out. Talk to your GP if you haven’t conceived after a year of trying, or if you are not having regular periods. 

Yoga Tips To Keep In Mind During The First Trimester

Keep these tips in mind when practising yoga asanas during your first trimester:

If you’re new to yoga, start with simple poses to improve your flexibility. And use props when you feel tired but want to continue practising yoga.

Don’t practice yoga poses that require you to bend your back or plank pose, or anything that twists or puts pressure on the uterus or belly.

Relax at the end of a class and make sure to breathe properly while practising yoga.

Modify the above safe pregnancy yoga as per your comfort level and physical health, and practice under the supervision of a certified teacher.

Keep these tips in mind and practice safely in a quiet and stress-free environment. The key thing is to stay relaxed and enjoy yourself. If you ever feel any discomfort, feel free to stop midway and rest.

Hot Yoga: The Dangers And Myths You Need To Know

Las Vegas, Nevada, United States

Gymnastics, CrossFit, Health, Biology

In the town that I currently live in, I really can’t walk down the street without seeing at least one yoga studio. On top of that, every single yoga studio is a heated studio, meaning that all classes are done in a heated room with a temperature range from around 90 degrees to 117 degrees. I will not lie to any of you, I was a hot yoga junkie for a long time. That is, until I learned more about the effects of heat on the body when doing any sort of movement, albeit yoga or working out in external, extreme heat.

Hot yoga is a huge craze at the moment. It’s getting more difficult to find a studio that isn’t heated, and all modalities are taught in a heated environment from the standard to Vinyasa. I was a yoga teacher, having taught in heated and unheated environments, but having some other education has helped me learn more about what I was teaching. Hopefully the facts can help you make the decision yourself, whether yoga in external heat is your friend or your enemy.

How To Find The Right Yoga Class And Instructor

Though most forms of yoga are safe for expecting moms, we recommend looking specifically for a prenatal yoga class, especially if you’ve never done yoga before. Prenatal yoga classes are tailored specifically for pregnant women. If you want to start yoga during your pregnancy but no prenatal yoga classes are available, start with a gentle yoga class for beginners. 

Once you’ve found the class you want, call the studio and ask to speak with the owner or instructor. Let them know you’re pregnant, and ask about the experience and knowledge of the instructor who will be teaching your class. Though it’s not mandatory that all yoga teachers be certified, Yoga Alliance maintains a database of certified, registered yoga instructors that offer prenatal yoga. These instructors are required to meet educational standards in teaching methodology, human anatomy and physiology, and practical trainings.

Yoga played a huge role in our pregnancies, and it’s a wonderful exercise and stress-relief option for moms-to-be. Talk to your doctor for more information about incorporating yoga into your pregnancy routine, or request an appointment for more information. 

How To Find The Right Yoga Class Andinstructor

Though most forms of yoga are safe forexpecting moms, we recommend looking specifically for a prenatal yoga class,especially if you’ve never done yoga before. Prenatal yoga classes are tailoredspecifically for pregnant women. If you want to start yoga during yourpregnancy but no prenatal yoga classes are available, start with a gentle yogaclass for beginners. 

Once you’ve found the class you want, call thestudio and ask to speak with the owner or instructor. Let them know you’repregnant, and ask about the experience and knowledge of the instructor who willbe teaching your class. Though it’s not mandatory that all yoga teachers becertified, YogaAlliance maintains a database of certified, registered yogainstructors that offer prenatal yoga. These instructors are required to meet educational standards inteaching methodology, human anatomy and physiology, and practical trainings.

Yoga played a huge role in our pregnancies,and it’s a wonderful exercise and stress-relief option for moms-to-be. Talk toyour doctor for more information about incorporating yoga into your pregnancyroutine, or request an appointment for more information. 

“Expectant moms often ask us when they have to stop doing yoga, and the answer is: You don’t!”

–Jamie Morgan, M.D.

Yoga And Pregnant: The Good The Bad And The Om

The romance has faded, and you do what you can to survive.

I found I have no patience for weekly pictures; most of the time, I can’t even remember how many weeks pregnant I am . There’s no more cute maternity clothes, over-purchasing baby clothes, or fancy baby announcements or gender reveals.

I’m running after a 3-year-old and 1-year-old all day. I don’t have time to be cute or stylish.

Despite dropping almost everything I did during my first and second pregnancy, there is one thing I’ve found essential: exercise.

My first pregnancy I turned to yoga for my exercise, and I was so happy with it I’ve turned to it again and again. With each baby, I’ve gained new insight and appreciation for yoga and have learned to embrace the occasional struggles that come with it. 

How To Make The Most Of Yoga During Pregnancy

Moms-to-be should focus more on stability and strength, rather than endurance and flexibility. Use modifications, props, or a wall to make each pose well-supported. Pregnancy hormones loosen your muscles and ligaments, which increases the risk for injuries if you push yourself too far in terms of flexibility. This is true even in the first trimester. Another hormone called relaxin, which is at its highest levels in the first trimester and relaxes muscles, tendons, and ligaments, also peaks in the first trimester. This laxity means you can accidentally over-stretch your joints and muscles.

Finally, some forms of yoga done in extreme heat, like Bikram yoga, where the room can be up to 105 degrees Fahrenheit, are not recommended during pregnancy. There are currently no studies that can tell us whether heated yoga is safe for pregnant women. But we do know heated yoga tends to raise core body temperature, which can pose for both mother and baby. Heat also loosens ligaments further and increases the risk of overheating and dehydration.

Yoga offers many benefits during pregnancy. But if you’re pregnant and you want to try yoga, do check with your doctor first.

Is It Safe To Do Bikram Yoga During Pregnancy

Bikram yoga or hot yoga is fast gaining popularity all over the world.  This type of yoga takes place in heated rooms with high humidity.  Bikram yoga has many health benefits that are attracting more and more people. A better heart, improved physical fitness, reduced stress- all are pros of doing hot yoga.

However, there is a debate on whether bikram yoga is safe for pregnant women. Some people believe that the high heat and humidity required for this yoga can prove harmful fir the fetus. It can also harm the mother. This type of yoga is quite rigorous and might physically harm the mother and the baby. Pregnancy is a crucial phase in every woman’s life. It is important to know all about the benefits and risks of doing bikram yoga during pregnancy.

Extend And Elongate With Steadiness And Ease:

With every movement consider the length and space you create, not compression. Generally keep the spine long and tall as though there’s a zipper from the pubic bone through your breast bone. Or down the back from the nape of the neck through the tailbone.

Be deliberate and aware keeping the pelvis neutral.

Use your breathing pattern to help you. A calm breath = a calm mind = a calm body.

Your breath is a direct indicator of the quality of your practice. Does it become strained? Are you holding it? Is it shallow? Stay checked in to your breath and it will guide the rest of your activity.

Benefits Of Doing Baby Yoga For Mom And Baby

7 Benefits Of Doing Baby Yoga For Mom and Baby

Motherhood and the coming of a firstborn and every other child after that, count as defining moments in any woman’s life.  Although many romantic quotes have been thrown left and right about motherhood, the adjustments that have to be made do not come easily.

7 Reasons Why You And Your Baby Should Be Taking Yoga Classes Together

Still contemplating on whether or not you should sign up yourself and your baby for Mommy and Me Yoga Class?  Allow us to nudge you forward with these 7 compelling reasons why you should be doing yoga with your baby the soonest possible time that you can:

Reason No. 1: Yoga creates a special bond between you and your body.  For decades now, the therapeutic effect of a mother’s touch to her baby has been regarded to be essential in brain and emotional development, most especially on a baby’s first year of life. Baby

massaging is one way to achieve that but, so too does mom and baby yoga creates moments where babies and moms are touching each other in specific yoga poses.

Sienna Miller once related her experience of motherhood: “I was overwhelmed by how normal it felt. It was like, ‘There you are – that’s what I have been missing.’ Like we’re both in on something only we know. An amazing sense of being complicit with a little being.” Yoga helps create that secret place that only you and your baby know about.

Yoga Positions That Can Boost Your Fertility

Emma Robinson is an experienced yoga teacher and osteopath. She suggests these yoga positions if you’re trying to relax and prep your body for conception. The benefits go beyond boosting your fertility too. According to Emma, regular practice can help your body during the pregnancy, during labour and post-birth it can help with your recovery.

What Kind Of Yoga Should I Do When Pregnant

Prenatal yoga is the type of yoga routine specifically designed for mommas-to-be.

The best part about prenatal yoga is since it’s designed with pregnant mothers in mind; its benefits are all targeted toward helping you. You aren’t limited to prenatal yoga alone, although it is highly recommended and is the safest for you right now.

Prenatal yoga focuses on avoiding dangerous positions like lying flat on your back or any position that can interrupt blood flow to your baby. Yoga is a tremendous asset to add to your pregnancy routine and I highly recommend it to all of my patients.

Editor’s Note:

Prenatal yoga helps keep you happy and healthy as you progress on your journey to parenthood . This type of exercise is probably the most beneficial for you and your baby, and provides the least amount of negative impact.

Research: Extreme Exercise Lowers Fertility

Long-term Survey Reveals Lowered Fertility In Women Who Engage in Regular Strenuous Exercise

A Norwegian study headed by Sigridur Lara Gudmundsdottir, a PhD candidate in NTNU’s Human Movement Science Programme, published in the Journal of Human Reproduction, involving nearly 3000 women, sought to discover if extreme or low levels of physical activity affected fertility. All women were of good health and of childbearing age. The study followed these women and regularly questioned them about their level of physical activity between 1984 and 1986. The women were then asked about their pregnancies 10 years later, between the years of 1995 and 1997.

“Among these women, we found two groups who experienced an increased risk of infertility. There were those who trained almost every day and there were those who trained until they were exhausted. Those who did both had the highest risk of infertility…”“We believe it is likely that physical activity at a very high or very low level has a negative effect on fertility, while moderate activity is beneficial,” said Dr Gudmundsdottir.

Good news from the results of these surveys is that many women who trained the hardest at one time went on to have children by lowering their physical activity to a moderate level. Infertility due to high intensity exercise may be able to be reversed by a reduction in physical activity and increase in body fat.

Hormonal Disruption Due to Extreme Exercise

Low Levels of Body Fat Decrease Fertility

First Things First Taking Care Of Yourself

While it’s true that yoga can be hugely beneficial for pregnant women, there are still certain health risks associated with it . You should speak to your doctor or antenatal team before taking up any antenatal exercise – a trained medical professional will be able to give you the right guidance, specific to your own circumstances.

Getting the right amount of supervision and support while doing yoga is also a must, and there are many antenatal yoga classes, held across the country, specifically tailored towards pregnant women.

Not only are these classes a great way of socialising with other mums-to-be, but specialised classes will ensure you don’t push yourself too far, allowing instead for you to slowly ease yourself into the exercises under the supervision of an expert, who will also make any necessary modifications to the positions.

You may already attend a regular yoga class, one that is not specifically tailored towards pregnant women. In this case, you should always inform your instructor of your pregnancy and how far along you are.

A Healthier Happier Pregnancythrough Yoga

Yoga is a great way to relieve pain. Women whopractice yoga while pregnant can experience reductions in:

Preeclampsia risk, or high blood pressureduring pregnancy

, potentially due to improved core strength

Unlike other forms of prenatal exercise, whichfocus on physical effects, yoga also has been shown to have many psychologicalbenefits for moms-to-be, such as lowering levels of anxiety and depression, which can help youhave a happier, more balanced pregnancy. While we don’t recommend complicatedposes in the delivery room, the breathing and relaxation techniques can help relieve pain during labor. 

After baby comes home from the hospital, yogahas been shown to reduce the effects of postpartum depression, aserious concern for many women. On the physical side, yoga can help withre-establishing core strength, which can minimize the risks of pelvic floordisorders related to childbirth.

These benefits can help you manage thestresses of work, life, and family concerns during and after your pregnancy. Socarve out an hour to focus on yourself and the new life you’re creating – itcan do so much good for you and your baby!

Testing The Safety Of Various Yoga Poses

For the study, the researchers invited 25 women between 35 and 38 weeks of pregnancy to take part in a yoga session. They included women with previous yoga experience as well as those who were new to the practice. All of the women were generally healthy and free of pregnancy-related or other health issues like high blood pressure or gestational diabetes.

The yoga session consisted of 26 poses, including some that are often avoided during pregnancy. Several poses, including balancing poses like Half Moon, Warrior III, and Tree, were modified by using blocks, chairs, or a wall.

During the session, the researchers monitored each woman’s blood pressure, heart rate, temperature, oxygen levels, and uterine contractions, as well as the fetal heart rate — a measure of a baby’s well-being. All vital signs of both mother and baby were normal during the poses and after the session. There were no falls, injuries, or safety problems.

Here is a list of the 26 poses from the study. The poses marked with an asterisk were previously thought to be contraindicated during pregnancy.

1.     Easy pose, Sukhasana

23.  Leg up wall pose, Viparita Karani

24.  Happy baby pose, Ananda Balasana*

25.  Half Lord of the fishes pose, Ardha Matsyendrasana

26.  Corpse pose, Savasana*

Prenatal yoga is particularly effective as part of an integrated approach that includes breathing exercises, meditation, and deep relaxation.

Relaxation Is Key To A Healthy Pregnancy

Yoga is practised to balance your mind, body, and breath. It’s all about relaxation, which makes it one of the most popular choices for antenatal exercise.

At 12 weeks’ pregnant you’re hopefully, more or less, over the initial exhaustion and nausea of the early stages of pregnancy and, hopefully, you’ll be feeling up to getting some exercise. But if those very words chill you to the bone, why not think about antenatal yoga?

What Type Of Yoga Is Best For Fertility

There are many styles of yoga that include different sequences practiced at different paces and varying levels of intensity.

Hatha, Iyengar, Yin or Restorative yoga are gentle practices that are good for beginners and can be beneficial when trying to conceive.

“Fertility yoga might be a gentle flowing sequence. This will include poses that encourage blood flow to the uterus, hips, heart, and other abdominal organs. It may include poses such as bridge, light twists, and legs up the wall. Cat/ cow, hip rotations, cobblers, supported goddess pose, to name but a few,” says Cherie.

“Meditations and specific breathing techniques are used during certain yoga sequences. These help to balance complex emotions, improve sleep and increase feelings of self-compassion,” adds Cheryl.

There are also yoga classes designed to aid those who are undergoing IVF treatment with different moves for each of the different stages.

You may decide to refrain from more vigorous types of yoga such as Ashtanga and Vinyasa. Hot yoga should be avoided while trying to conceive or if you’re pregnant, due to the 40°C studio temperature that may pose a risk.

What Other Exercises Increase Fertility

It’s not just yoga that is beneficial for fertility, these low-impact ways to work out can help you stay fit and healthy in preparation for pregnancy.

 A gentle way to help beat stress and build endurance.

 This feel-good way of moving can improve blood flow. 

 Helps to tone the body and offers relaxation benefits similar to yoga.

A weight-bearing cardio exercise that’s easy on the body.

Ten Reasons Yoga Might Be Bad For You

Ten Reasons Yoga Might Be Bad For You

Ten reasons yoga might be bad for you isn’t a list of reasons not to do yoga. It is intended to encourage people to do yoga consciously, with a specific eye on what their body needs in the moment, but also, possibly more importantly, what the body needs to age well. I often say in classes that I teach that what your body can get away with in your 20’s, 30’s and 40’s might come back to haunt you in your 60’s, 70’s and 80’s.

While I love yoga for the workout it provides, it should be more about building a vessel that accepts and cultivates the breath in pursuit of a long healthy life. From my perspective you need to approach your practice as a means to change, rather than reinforce, long held conditioned patterns. Certainly, exercising is better than not exercising – and very important for everybody –  if you are doing it incorrectly it will not be good for you.

1.            Forward Head Posture And Headstand

2.          A Tucked Pelvis And Tadasana

It is essential to our pelvises.

3.            Having Excessively Loose Joints

4.            Carpal Tunnel Syndrome And Downward Dog

If you are doing downward dog with heel of the palm flat on the floor, rather than creating a tunnel for clear passage of the median nerve to travel through to the hand, you can actually make the problem worse. shares an affective technique for creating space in the carpal tunnel.

5.         Weak Core Muscles And Wheel

6.            The Shoulders And Chaturanga

8.            Opening the Chest and Breathing Abdominally

Is Exercise Good Or Bad For Fertility

July 22, 2021Reviewed by Christine Traxler, MD

So you want to have a baby? I bet you have been thinking about eating a healthier diet and beginning an exercise routine. Before you begin a new workout plan or ramp up your current one, consider this: extreme exercise has been shown to be bad for fertility and may actually inhibit conception.

Studies have shown that high-intensity workouts can alter hormonal balance, disrupt ovulation, and alter the entire menstrual cycle. Studies also show that leading a sedentary lifestyle can be detrimental to fertility, so truly it is all about moderation.

Regular exercise is important for fertility, but it needs to be low-impact, moderate, and done on a consistent basis. How can you tell if your exercise routine falls into that category though? Let’s take a look at the research to help us decide which activities are best for fertility…

Exploring The Benefits Of Baby Yoga Beate ChungCertified Yoga Instructor

Beate has taught yoga as a certified instructor in the US for over 7 years then she moved to Taiwan in 2010 to open her first yoga studio.

Baby yoga doesn’t seem to be as familiar a term as yoga itself, but more and more parents are seeing the benefits of yoga as a form of exercise that can help them bond with their little one while promoting the development of their babies’ gross and fine motor skills. This practice comes with many physiological benefits. It also improves social interactions among new parents and their babies. Let’s have a look at the benefits of Baby Yoga!

What Do We Wear And Take To A Class

Parents and babies should both wear loose, comfortable clothes that are easy to move around in. Jogging bottoms, loose t-shirts or vest tops are ideal.

For babies, I would recommend a sleepsuit with a short-sleeved vest underneath. Sleepsuits are comfortable and easy to whip off when needed.

During the baby massage you will have to take off the sleepsuit, hence the need for a vest. Some babies don’t mind being only in a nappy, whereas others hate it. Both of mine did when I took them to massage classes!

Most classes will tell you what to bring when you book a place, but a towel and/or a yoga mat will most likely be necessary. Some classes will provide the mat depending on where you go.

Many classes take place in a village hall or similar, where the floor can be cold and hard, so a mat is essential. Having somewhere warm and soft to lie your baby down is vital. Babies won’t relax if they’re not comfortable.

I’d also recommend bringing some water. It looks like gentle exercise and it can be taken slowly. However if you’re a newbie or trying to get in shape again, it’s going to take you a little while to get back into things!

Exercise That Is Good For Fertility

Now that we have moved through all of the research, let’s get to activities that are beneficial for fertility because never exercising can be just as bad. Regular, moderate exercise has been shown to strengthen muscles, build stamina, increase flexibility, increase circulation, reduce stress, prevent depression and anxiety, while promoting regular detoxification of excess hormones and toxins in the body. All of these benefits make regular, moderate exercise essential for healthy pregnancy preparation.

Women who are trying to conceive should exercise regularly at a moderate level for 30 minutes a day, 3 times a week, with 2, 30-minute strength training sessions. Some days could include 1-2 sessions of yoga for an hour. Fertility Yoga has been shown to help support healthy fertility. We do not suggest doing any yoga poses after ovulation that compress the abdomen if you are trying to conceive.

Exercise we find best for women trying to conceive:

Brisk walking, 5 times a week, for 30 minutes to 1 hour

2-3 1-hour sessions of yoga

Nia, 2-3 times a week

Zumba, 2-3 times a week

Aerobics, 2-3 times a week

Leisurely bike riding

Eases Stress Depression And Anxiety

2016 study puts that percentage even higher, among both women and men.) Simply being told to “relax” can have a negative effect and lead to a vicious cycle of self-blame.

Incorporating yoga and mindfulness exercises into your routine may help lower your body’s serum markers of stress and, in turn, improve immune system function.

In one small 2015 study, 55 people undergoing infertility treatments performed yoga and attended a discussion group weekly for 6 weeks. Their self-described anxiety decreased by 20 percent.

Good: The Empire May Want Him Dead

Despite the fascinating and admiration for Baby Yoda, the communication about whether they want him alive or dead is a bit confused. The Client admits that he wouldn’t really have a problem if Mando had to kill it to retrieve it.

And though Gideon claims it is very important to him, he fires at the group of heroes indiscriminately in a way that could have easily killed Baby Yoda. Maybe they see him as a threat and would rather study his dead body.

For Your Baby Stretch Sense Sleep

Babies are extremely limber and this dexterity can help them perform basic yoga poses with ease. Obviously, the stretches are guided by an instructor or the parents. Yoga can help the baby sleep in more regular intervals, and the stretching and posing foster the baby’s gross and fine motor development. The practice has also been found to be effective in promoting better digestion, preventing constipation and relieving colic in infants.

For Yourself Touch Attach Connect

Aside from the physiological benefits, baby yoga fosters deeper emotional attachments between the parent and the baby. Throughout the exercises, the parent holds and touches the baby and the sedation of touch helps strengthen paternal or maternal bonds. The sensation of touch also promotes circulation, which gives both the parent and infant feelings of calm and relaxation. Parents who enroll in baby yoga classes are also given the opportunity to socialize with other mothers and fathers and discuss “new parents’ stuff”. The classes are also great places for babies to interact with other infants for the first time.

How Yoga Helps Your Family Connect

Sharing a yoga class with your child can also help deepen your connection with your children. You’re connecting movement with each breath you take, connecting with your inner self, and connecting with others — in this case, with your child.

There are two varieties of kid-friendly yoga poses you can try at home. The first promotes stillness and grounding. Here are a few examples:

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Happy baby pose: Lie on your back. Bend your knees into your belly and exhale. As you inhale, grab the outsides of your feet. Open your knees and bring them up toward your armpits.

Mountain pose: Stand tall with feet parallel and relax your tailbone down for a neutral pelvis. Lift up through the spine. Tuck chin in slightly, and keep head balanced over your shoulders.

The other variety of poses promotes balance. Here are a couple of examples:

: Stand tall on one foot and turn the opposite knee out. Then place the sole of the opposite foot onto your ankle, calf or thigh. Put your palms together in front of your heart or face them with palms up.

: Stand in mountain pose. Step back with one foot, angle it out while bending your front knee. Then bring your arms straight up and look up.

Practice these poses through a game of mirroring. Children are curious and imitate what others do. Invite them to try a pose and don’t worry if it’s right or wrong, just as long as it’s safe.

Cobra Pose Strengthens Your Spine:

Since the snake pose in yoga is helpful in providing a good extension to your back, it is very helpful in strengthening your spine. It is designed so that your lower and upper back is stretched. But if you suffer from chronic back pain, it is recommended to consult a doctor to make sure you have no contraindications.

Yoga Teacher Training program’s in Rishikesh, India schedule is designed in very balanced way that it keeps the student in contemplation of the subject throughout the day and also allows them to have the personal time. The schedule is the best integration of theory and practice of yoga. It also allows the student to stay energetic for all the classes. The daily schedule of the course as follows:

Yoga Teacher Training program’s in Rishikesh, India schedule is designed in very balanced way that it keeps the student in contemplation of the subject throughout the day and also allows them to have the personal time. The schedule is the best integration of theory and practice of yoga. It also allows the student to stay energetic for all the classes. The daily schedule of the course as follows:

Select Yoga Course Rishikesh India

Risks Of Hot Yoga During Pregnancy

Hot yoga safety during pregnancy should be considered carefully. If you are recently pregnant and new to the hot yoga scene, yoga experts and prenatal care providers agree that postponing your practice until after the baby is born is most likely best.

Unfamiliarity with the hot yoga process—including how to regulate your temperature and safely modify your poses—could increase the chance of injury or harm.

Tips For A Safe Hot Yoga Practice

If you would like to continue your hot yoga practice, while pregnant, Edward offers the following tips on how to do so safely and without overheating:

Stay hydrated. Drink plenty of water before class, during, and after.

Listen to your body and take rests as often and as long as needed. 

Stick with slower-paced vinyasa/flow practices in a space that is no hotter than 93.2 degrees.

If you continue to practice hot yoga, make sure you have considered the risks and recommendations of experts you trust. Your mental, emotional, and physical well-being and the health of your growing baby are of the utmost importance. Speak to your healthcare provider and yoga teacher to ensure that continuing your hot yoga practice is the right choice for you.

Partner Poses For Older Children

As you practice partner poses with an older child, you learn to support and balance each other, establishing trust at the same time. Watch this video for a routine you can do at home.

Yoga allows you to simply relax while spending time together and learning together. It cultivates this sense of open-minded acceptance between you and your child.

Prenatal Yoga Safety Precautions

To ensure maximum safety, there are some precautions that you can take :

Try to avoid or limit yoga during the first trimester.

Only partake in yoga with a doctor’s permission.

If you aren’t used to yoga, make sure you start slowly.

If you join a yoga class, make sure your instructor knows you are pregnant.

If something makes you uncomfortable or it hurts, stop.

Avoid hot yoga.

Stay away from poses that can cause strain or compression near your abdomen.

If a pose is even slightly risky, modify it or choose an alternative.

Never push your limits.

Focus on your breathing — your baby relies on that oxygen, too.

Avoid backward bending.

Avoid poses that solely focus on the abdominal muscles.

Avoid pressure on your belly.

Don’t be afraid to say no.

Cobra Pose Improves Circulation:

Good blood circulation is the key to staying energized and active. One of the main benefits of Bhujangasana is that it helps to improve blood circulation. Once you have good blood circulation, your body’s cells will get enough nutrients and oxygen. Improved blood circulation will also help maintain hormonal balance.

Improves circulation

Dark Side: The Empire Wants Him

When The Client hires Mando to go retrieve this target, it’s clear how special it is to him. The fact that he is an ex-Imperial officer who is clearly still connected to that world means that he probably has nefarious plans for Baby Yoda.

Similarly, when Moff Gideon comes to retrieve Baby Yoda, he says that it means more to him than Mando could possibly know. If the Empire wants him so badly, it’s quite possible they see Baby Yoda as a potential weapon to rebuild their cause.

Alleviate Gas And Colic In Baby

Yoga stretches and poses can help baby practice gross and fine-motor skills while aiding in digestion, constipation, gas and even colic! We sing songs and incorporate movement in our Parent Baby Yoga classes not only to strengthen the bond but also to develop those essential motor and language skills.

How To Practice Hot Yoga Safely

Find a studio and instructor you trust.

Khan, who teaches a monthly yoga class at in New York City, stressed the importance of finding a teacher and studio that offer “a safe space” for sensible hot yoga practice.

Both Y7 Studio and Tangerine Hot Power Yoga use infrared heating technology, with panels installed in the ceiling of each space. At Tangerine Hot Power Yoga, the eco-friendly panels heat the room “like the sun,” Behar said, heating objects rather than the air, and there are fans and an air-conditioning unit if the room gets too hot.

Drink water before, after, and during class.

Hydration is “super important,” Levey said. “It is best to hydrate a lot before and after the practice to prepare and replenish the water you lose.”

In addition to plenty of water, Behar recommends drinking water with electrolytes, since you sweat those out as well.

Don’t come to a class on an empty stomach.

Although you don’t want to go to a hot yoga class after a full meal, you shouldn’t arrive with an empty stomach.

“I’ve had a lot of people come to early classes having only had coffee… and they wonder why they’re having a hard time in class,” Behar said. She recommends at least having a raw coconut water or half a banana beforehand.

Be aware that exercise in any hot room or weather can cause illness.

Don’t try to power through if the heat is unbearable.

Know your body.

Pace yourself.

If it’s your first time doing hot yoga, try to ease yourself into it, and don’t do too much at once.

Prenatal Yoga Is A Safer Choice

Prenatal yoga, facilitated by a well-trained instructor, is designed to meet the physical needs specific to the pregnant experience. Amanda DeGrace, owner of Little Lotus Yoga, specializes in prenatal, mom and baby, and family yoga.

“Pregnancy is a great time to start to really nourish and nurture within,” Degrace says. From her perspective, prenatal yoga is an ideal way to do so. “We highly recommend a prenatal yoga class during pregnancy that is done in a regular temperature room.”  

Though she doesn’t recommend hot yoga during pregnancy, DeGrace does believe individuals who have practiced hot yoga for an extended period of time might be safe to carry on doing so .

DeGrace also pointed out how “common pregnancy sensations, such as nausea, can often have even the most dedicated hot yogi student looking for a change of pace.”

Even if hot yoga was your go-to pre-pregnancy, it may not feel the same during pregnancy. Prenatal yoga is a good alternative that allows you to nurture yourself and take care of your body as it continues to change and grow.

When Should We Start Baby Yoga

You can start baby yoga as soon as you like. It really depends on when you feel ready, especially if you’re a mum who has just given birth.

Ideally wait until your six week check-up so your GP can give you the all clear for exercising. This is important if you’ve had a C-section, or have had any postnatal complications.

Dads can take their babies whenever they like – there’s no reason to wait. It can really help dads and their babies to bond, particularly if mum is breastfeeding.

Why Yoga Is Good For Your Kids

Introducing to your children helps establish healthy habits at an early age.

Yoga can enhance your child’s strength, coordination and flexibility, while encouraging body awareness and self-esteem. It can reduce your child’s anxiety and stress and promote a sense of calmness.

If they continue yoga as they grow older, your children will continue to reap the benefits, including improved:

Academic performance

Benefits Of Yoga When Pregnant

There are numerous benefits associated with doing yoga when you are pregnant.

Improves strength and stamina: It requires both of these to be able to execute and hold yoga poses. You will be able to strengthen your hips, arms, back, and shoulders. You will need all the strength you can get for this pregnancy, labor, and birth .

Breathing: There is a certain type of breathing associated with yoga that will help you tremendously during labor. It’s known as a three-part breath. This might be one of the most important aspects of yoga when you are pregnant. Practicing deep breathing ensures a good oxygen supply to your baby and can help you stay calm and focused during labor.

Strengthens the pelvic floor: Many yoga poses you can do during pregnancy actually strengthen of the pelvic floor. This can help during labor and delivery, as well as making your pregnancy more comfortable.

As your body changes and grows, your center of gravity also changes. Yoga relies a lot on balance, both physically and emotionally. Executing poses helps you find your balance and relax.

Helps relieve pregnancy symptoms: A little exercise can do the body good, and a little yoga can do the body a lot of good. Yoga can relieve , , , and .

Relaxes your body: Yoga requires deep breathing, and this can help your body relax. When your body reaches that relaxation point, you can expect to experience better sleep and digestion.

Risks Of Yoga During Pregnancy

Like most things in pregnancy, it seems as if everything has potential risks. Yoga is no exception.

While yoga can be very beneficial for an expectant mother, it can also cause potential harm.

Strained muscles: Certain yoga poses can cause you to strain muscles or the ligaments supporting your baby. This typically does not pose a threat to your baby but can make you extremely uncomfortable.

Can negatively affect blood flow: Particular movements like closed twists can inhibit the amount of blood that is flowing to your baby . This is why you should notify your instructor that you are pregnant or take a prenatal yoga class designed for pregnant women.

Can compress your uterus: Poses that require you to lay down on your belly can compress your uterus, which is not good for you or your baby.

Can compress blood vessels: By lying flat on your back, you can compress the aorta and vena cava .

Can move your baby out of the birthing position: If you choose to do inversions once your baby is in the proper birthing position, there is a chance your baby will flip and possibly become breech.

Potential falls: Some yoga poses require you to have a great deal of balance. That might be something you lack at this time, so you should avoid poses that require you to stand on one leg, or use reliable support.

You’ll Breathe A Little Easier

Winded walking up stairs? That’s normal. “As your baby grows, so does the pressure and resistance against your diaphragm, impacting your ability to breathe,” says Allison English, a Chicago-based yoga instructor. “During yoga practice, many of the physical movements help to open your chest, ribs, and diaphragm so that you can continue to breathe more normally as your pregnancy progresses.” Try standing chest openers and side bends.

Yoga After Running Good Or Bad

I like to do a quick flow before a run to warm up then after my run I like to do a nice yin practice

During covid I started running much further distances than I ever did before, I also started practicing yoga. So I’ve experimented with yoga both before and after runs. Both have very beneficial to my body. However my ability to perform some yoga poses is hindered if I’m particularly tired after a run. I think I’m going to focus more on doing the most beneficial poses for my stretching before and after runs. Then separately practice yoga. I enjoy the meditative aspects of the practice, and when I’m doing it for running my mind isn’t focused on the practice

Benefits Of Yoga For Fertility

In the United States, 1 in 8 couples experience infertility. Generally speaking about one-third of cases are due to a women’s fertility issue, another one-third are caused by a male issue, and the rest are a combo of the two or occur for unknown reasons.

Yoga shows some promise as a lifestyle change that may help promote healthy reproduction in both men and women.

Prenatal Yoga Can Be Energetic

If you’ve decided to put your hot yoga practice on hold but still want more of an active workout, don’t fret. There are lots of poses you can do in a room that is not heated to help invigorate your yoga practice. DeGrace suggests sun salutations and warrior series for those looking to maintain an energetic and dynamic yoga practice.

Dark Side: Tries To Kill Cara

While Baby Yoda possesses the Jedi’s amazing healing abilities, he also has those more deadly abilities we have seen used by members of the Dark Side. When Mando is having an arm-wrestling match with , Baby Yoda mistakes this as a fight.

Using his Force powers, he chokes Cara until Mando tells him to stop. Though he was apparently helping his friend, we have never seen any good Jedi use the Force choking powers.

Is Baby Yoga Actually A Thing

Baby yoga is pretty much what it sounds like – yoga with our babies. It’s much gentler and slower compared to traditional yoga. A lot of the moves are adapted for, or to do with, babies.

You don’t need to know anything about yoga to take part in a baby yoga class – you just need a baby!

It can be a very relaxing experience for the two of you as doing gentle exercise, such as yoga, releases endorphins. These hormones encourage happiness and more love for your baby.

This can help with bonding, which is particularly great for dads. Attending a class can also help you to meet like-minded parents in your area – something which can be difficult when you’re a parent!

Safety Tips For Prenatal Yoga

Some women are concerned about certain poses potentiallywrapping their babies up in the umbilical cord or making them uncomfortable inthe uterus, but that’s not the case. A study that appeared in Obstetrics & Gynecology monitoredfetuses and women between 35 and 38weeks of pregnancy as they performed 26 different yoga poses. The study found:

No changes in the babies’ heartrate

No changes in fetal movement

No changes in the women’s heartrate, temperature, or oxygen levels in the blood

No contractions, fluid leakage, orvaginal bleeding

The one form of yoga we recommend avoidingduring pregnancy is hot yoga, which is when yoga poses are performed in aheated studio. The effects of hot yoga haven’t been well studied in pregnantwomen, but research has shown that too much heat very early in pregnancy might increasethe risk of neural tube defects, a birth defect thatinvolves a malformation of the spine or skull. Later in pregnancy, bloodvessels dilate to get rid of excess heat, causing blood pressure to fall.

Most other forms of yoga are safe throughoutpregnancy, though you might need to modify your workout to accommodate yourgrowing belly and altered center of gravity. Talk to your nurse or doctor tolet them know you plan to do yoga during your pregnancy. It’s usually noproblem, especially if you’ve been doing yoga before you got pregnant. However,there are some conditions that might warrant further precaution, such as:

The Benefits Of Yoga For Kids

Yoga is the practice of accessing and integrating all aspects of our true nature — body, mind, and spirit — in the pursuit of inner harmony, says Alexandra De Collibus, a yoga teacher and founder of Sweet Pea Yoga, a yoga studio for infants, toddler, and kids located throughout Massachusetts. As yoga becomes more popular in schools through physical education classes and after-school programs, that popularity comes with controversy. Although many adults like the benefits of yoga, some parents feel that the practice might have a religious association and, like prayer, shouldn’t be allowed in a public space. They argue that yoga is an offshoot of Hinduism and that it disseminates religious and meditation principles with its use of “om” and “namaste” chanting. Some also believe that the asanas, or postures, such as the sun salutation, are a form of Hindu religious worship. To dispel this notion and avoid any religious or cultural messages, most yoga teachers focus on the benefits of the exercises and use generic terms, instead of the Sanskrit names, for the poses, renaming them cat, bridge, table, tree, downward-facing dog, volcano, and so forth. Yoga’s rising popularity can be attributed to its basic stretching advantages and improved body awareness, with the added component of a mind-body connection.

You’ll Naturally Relieve Pain

“All of the weight gain and physical changes that pregnancy brings-the hormone relaxin loosening the joints, lordosis of the spine-can cause many aches and pains,” says Kristoffer. Fortunately, many yoga postures will stretch and relieve the areas of the body that are most taxed during pregnancy. Try  for back pain; pigeon pose for hip tension; or bridge pose and a gentle camel pose for neck and shoulder pain.

And for swelling? “Legs up the wall is an extremely restorative pose and can be done propped up on blocks, bolsters, or pillows, when lying on the back is no longer appropriate in a woman’s pregnancy,” says Kristoffer. Hold it for five to 10 minutes.

Choosing To Continue Hot Yoga

According to birth doula and prenatal yoga teacher Natalie Edward, if you hope to continue taking part in hot yoga during pregnancy, you may do so safely as long as the following apply and your care provider is on board:

You were practicing hot yoga prior to becoming pregnant. 

Your pregnancy is low-risk and there are no health concerns.

You know how to modify your practice for pregnancy.

Hot yoga can provide a great workout, including such benefits as stress relief, improved muscle tone, and increased blood flow to the legs and arms. According to Edward, there are some personal benefits to continuing to practice such as being able to maintain a routine that supports your physical, mental, and emotional well-being.

During her own pregnancies, Edward continued to practice hot yoga. Her training as a yoga teacher made it easy for her to modify poses to suit her changing body. For example, Edward did malasana instead of forward fold and avoided reclined twists and deep core work.

“I found it helped me stay more in tune with my body, even more than before pregnancy,” Edward says.

Of course, staying in tune meant honoring the need to set her own pace. “Toward the end of my pregnancies, I noticed that I had to move at a much slower pace than the rest of the class just because transitioning between poses took longer with a larger belly,” she says.

Dark Side: He Likes Violence

As a young creature, Baby Yoda has been exposed to a lot of violence. He has come along with Mando on various missions and avoided various enemies across the galaxy which has often been quite violent. However, it is a little disturbing how much he seems to enjoy it all.

When IG-11 charges into town and blasts away all the stormtroopers, Baby Yoda is sitting on the front of the speeder, taking it all in. Instead of cowering from all the carnage, he is gleefully laughing like a baby watching a cartoon. Such a reaction to violence surely hints at a darker side.

Be Regular In Your Practice:

This is the key element for principles 1-4 above.

The only way to get ‘better’ at something and fulfill your potential, is to do it regularly.

Consistency of practice brings results in a surprisingly short time. Don’t expect overnight results. Practice requires dedication and discipline, not perfection.

Practice brings new strength, flexibility, coordination, balance, etc. It creates ease of movement, understanding of your body’s language, and safety.

Patience, patience, patience. Practice, practice, practice.

Yoga For Babies: Is It Safe

27 February 2012

They may not be able to walk or talk, but they have no problem arching their bodies into the downward dog pose. Yes, toddlers and babies are doing yoga — studios now offer classes for kids as young as 6 weeks old.

Yoga advocates say the classes can help parents and infants bond, and promote development of motor skills. And just as yoga helps adults become more aware of their bodies, yoga can help parents become attuned to their babies wants and needs, said Helen Garabedian, founder of the Itsy Bitsy Yoga, a yoga studio for babies and kids, and author of books by the same name.

Doctors say , like any movement, can be beneficial for babies, but parents need to take precautions to do it safely.

Yoga poses

Garabedian started her yoga practice for babies, toddlers and kids in 1999, as a way to share yoga with her own children and bring like-minded parents together. One pose called “baby planet” involves a parent lifting a baby’s arms to her side as the baby lies on her back, and then bringing her arms to her chest. A pose called corkscrew, which Garabedian says aids digestion, involves placing the baby on his back and slowly rotating his thighs with your forefingers.

Toddlers can try the “down dog” — in which the hands and feet remain on the floor while the hips are elevated. There is also the “up dog,” in which the child lies down on her belly, then lifts her head and chest by extending her arms out straight, and resting on her palms.

Yoga risks

[fertilitydostofficial]

7 Yoga Asanas For Getting Pregnant That You Need To Know

Have you ever wondered about the magic of yoga? Studies have shown that regular practice of yoga can help relieve stress and increase blood circulation to reproductive organs thereby improving fertility-related problems. The incorporation of yoga into your daily routine can also help stabilize hormones, assist weight loss and also improve your overall mental state, and can help you prepare for a pregnancy. If you are looking to get pregnant or struggle with fertility-related issues, we have 7 yoga asanas for you to help get pregnant quickly! Continue reading the article to know more

Improve Fertility With Yoga

It is a known fact that yoga is an excellent way to stretch out your body, get rid of stress, and improve blood circulation. The biggest plus point of yoga is the versatility that it offers and its ability to target a wide range of physical and mental issues. Yoga For Infertility In Female is an excellent practice to strengthen the back muscles along with stimulating the uterus and ovaries. Targeted yoga can also help lower stress levels which will result in stabilization of necessary hormones improving fertility and resulting in a better state of mind.  Practicing yoga on a day to day basis is also said to strengthen the pelvic muscles allowing a woman to be better prepared to give birth and can also be a major positive addition to her daily routines.

Follow These Aasana’s To Help You Boost Fertility

Yoga in general is an excellent form of physical exercise, however targeted yoga can help you accomplish your purpose. We have curated a list of the 7 best yogic asanas to help you conceive and improve the overall functioning of your reproductive organs.

1. Dhanurasana To Increase Sperm Count

What Is This?

This asana is great for your back, abdominal, arm, and thigh muscles. It works the entire cardiovascular system and improves overall blood circulation and flexibility.

What Are The Benefits?

This asana is great for improving overall blood circulation and is especially advantageous for men as it can help improve sperm count and also sperm quality. Performing this asana for 1 minute can yield great results.

How Do I Perform This?

To perform, this pose, lie on a mat with your stomach facing the ground. Lift your legs and arch them towards your head and hold your legs with your arms right over your back. The pose will resemble a bow. Stay in this position for a minute daily.

Avoid This Pose If you suffer from heart conditions or have a slipped disc. If you suffer from high blood pressure, hernia appendicitis, colitis, duodenal, or peptic ulcers, you must not perform this pose.

2. Hal Asana To Enhance Reproductive Wellness

What is this?

The Hal asana or the plough pose is one of the most efficient poses to help target reproductive organs such as the uterus and ovaries in women and improve overall wellness. It is said to help regularise menstrual cycles and build flexibility.

What are the benefits?

The benefits of this pose are that it improves circulation of blood to the ovaries and the uterus and also helps build lower abdominal strength and boost flexibility.

How do I perform this?

First, lie down flat on a mat, and then lifting your legs,  bend from the hip joints to slowly lower your toes to the floor above and beyond your head touching the ground. This pose can be tricky for people with no prior experience so practice it to the extent that your body permits you. Do not overexert yourself and be mindful of any potential injuries to the neck and spine.

Avoid This Pose if you are pregnant or menstruating. Avoid practicing Halasana in case you suffer from any of this condition: Slipped disc, severe pain or injury in back or neck, hernia, sciatica, enlarged thyroid, spleen or liver, cervical problems, heart conditions, or frequent headaches.

3. Sethu Bandhasana To Manage Endometriosis

What is it?

This pose is also commonly referred to as the bridge pose and is very effective for women suffering from endometriosis. It targets the uterus and improves blood circulation to the essential reproductive organs.

What are the benefits?

This asana works by improving blood circulation to the uterus and is also very effective for controlling thyroid levels and manage the growth of endometrium tissue. This asana is also great for improving the functioning of the digestive systems.

 How do I perform this?

To perform this asana, lie flat on your mat with your hands to your side. Slowly lift your lower body with your knees bent and hold for 30 secs- 1 min every day for results.

Avoid This Pose If you have back/hip/ knee pains or are suffering from a migraine.

4. Fish Pose For Thyroid Health

What is it?

The fish pose is perhaps one of the best asanas for maintaining one's thyroid levels to normal. This pose is also excellent for improving circulation to the thyroid glands.

What are the benefits?

This pose works best if you're trying to maintain overall reproductive and thyroid health. The asana stretches the neck and throat to stimulate the thyroid glands and is also excellent for hypothyroidism along with spinal and abdominal well being.

How do I perform this?

To perform this pose, you must sit on a mat with your legs extended forward. Then, with your hands rested by your side, you must recline back, stretching your shoulders and neck. Practice this for 30 secs -1 min every day to see results.

Avoid This Pose If you have High Blood pressure, insomnia, or are pregnant.

 5. Prasarita Padottanasana For Healthy Foliciles

 What is this?

This pose is a wide-legged standing forward bend that is a great fertility asana. It is ideal for women having irregular follicles and works by improving blood supply to the organs.  It is also beneficial for women having menstrual issues.

What are the benefits?

This asana streamlines energy and bloody supply to the reproductive organs and also pumps blood to the brain, pituitary glands, and can help you get healthy follicles. It is also great to help relieve fatigue, back pain, anxiety, low and high BP, diabetes, and menstrual cramps.

How do I perform this?

Place your feet firmly into the mat, and distribute your weight evenly between your big toes, pinkie toes, inner heels, and outer heels. Following this, straighten your legs, and lift your kneecaps to engage your thighs. Put your hands on your hips, draw a deep breath in, lift your chest, and start to move your heart forward and up. Practice this for 3-5 mins daily for results.

Avoid this pose if you suffer from vertigo, migraine, or have digestive issues.

6. Bhujangasana For Abdominal Health

What is it?

This pose, commonly known as the cobra pose is the best asana for abdominal health and does a great job of inculcating blood flow. It also helps In facilitating fertilization.

What are the benefits?

This asana is great to improve blood supply to reproductive organs such as the uterus. This asana helps in the production of cervical mucus that helps the sperm to slide in smoothly to reach the egg. It increases blood supply to the uterus & facilitates healthy fertilization. This pose is also great to strengthen the back, spine, pelvis, toes, and abdomen.

 How do I perform it?

Lie flat on the floor with your stomach on the floor. Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides. Keeping your neck neutral, lift your chest while breathing. Do this for 20-30 secs.

Avoid This Pose if you have a back injury, are pregnant, have high BP, are menstruating, or suspecting pregnancy.

7. Bow Pose For PCOS Management

What is it?

This pose is one of the most effective for PCOS management as it can help relieve symptoms and regularise cycles. It can also reduce pain and promote hormone management.

What are the benefits?

This pose stimulates abdominal organs and refreshes the pituitary glands and heart, therefore, stabilizing hormones. It also massages the internal organs and relieves back pain, shoulder, ankle, and leg pain. It also improves the function of the liver and kidney.

How do I perform this?

To perform, this pose, lie on a mat with your stomach facing the ground. Lift your legs and arch them towards your head and hold your legs with your arms right over your back. The pose will resemble a bow. Stay in this position for 20-45 secs daily.

Avoid this pose if you have any spine, shoulder, knee, or back injury.

Caution: Every exercise varies from person to person. Please consider consulting an expert before performing any of the above asanas. If you are someone who suffers from health conditions, see a doctor before taking up any treatment. Do not self prescribe treatments.

If you are looking for a holistic approach to all your infertility problems, We at Fertility Dost have the perfect solutions for you. Our team of yoga experts, Ayurveda, emotional wellness, and naturopathy ensure that you get nothing but the best treatment for Counselling For Infertility or Male Infertility Treatment . If you wish to know more contact us now to book your first free consultation call.

Visit Us: Does Female Masturbation Cause Infertility,PCOD Diet,Seed Cycling Pregnancy Success Stories,Does Female Masturabation Affect Ovulation,Best IVF Center in Bangalore, Best IVF Center in Delhi Gurgaon, IVF Cost in India

[drchetnajainstuff]

5 Yoga Asana For Women After Normal And Cesarean Delivery

Due to the busy lifestyle of caring for the baby after pregnancy, the mother does not get time to take care of herself. Due to this, she often has to face some physical and mental troubles. The best gynecologist in Gurgaon says that it takes a long time for a woman's body to be fully healthy after pregnancy, hence yoga is the best way for women to fight physical and mental problems after delivery.

 What Yoga asana should be done after normal delivery?

 Adhomukh Shwanasan: Adhomukh Shwanasan helps reduce back pain, it helps in tightening or strengthening the loose muscles of the body.

 Trikonasana: After delivery, Trikonasana is effective in removing the fat stored in the abdomen of women. By doing Trikonasana daily, women can get relief from stress and nervousness.

 Garudasana: By doing Garudasana daily, muscle tension and joint pain are reduced. It reduces the pain of the knees, ankles, and wrists. Garudasana is also helpful in reducing depression and stress.

 Ardha Matsyendrasana: After doing Ardha Matsyendrasana, spinal pain and back pain are reduced. By doing this asana daily, blood flows properly in all the organs of the body. Best gynae in Gurgaon say that by doing regular Ardha Matsyendrasana the mind remains stable.

 Setubandhasana: Women can perform Setubandhasana to reduce anxiety and stress after delivery. Regularly performing Setubandhasana brings peace to the mind and also helps in reducing headaches.

 What Yoga asana should be done after cesarean delivery?  

 Agnisar Kriya: Stress is reduced by performing Agnisar Kriya after Caesarean delivery. Apart from this, it smooths the digestion of the body and helps to overcome the problem of constipation.

 Kandharasana: Women often feel discomfort in the pelvic area after cesarean delivery. Performing Kandharasana daily reduces discomfort in the pelvic area and uterus.

 Bhujangasan / cobra pose: Almost every woman has lower back pain after cesarean delivery.  Performing Bhujangasana daily provides relief from back and lower abdominal pain and shoulder pain. Gynecologist in Gurgaon says that this allows the blood flow to the pelvic area muscles well.

 Urdhva Prasarita Padasana: Urdhva Prasarita Padasana helps in regaining women's body formation after Caesarean delivery. In addition, lower back pain is reduced by doing Urdhva Prasarita Padasana daily.

 Adhomukh Shwanasan: Adhomukh Shwanasan is helpful in reducing back pain after cesarean delivery.  It helps to strengthen the weak and loose muscles of the body.

 Things to keep in mind before doing Yoga after delivery

 ●      Consult your Dr.Chetna Jain gynecologist in Gurgaon before starting Yoga after delivery.

 ●      Schedule time to do yoga daily.

 ●      After delivery, wear comfortable clothes before starting yoga.

 ●      Use a yoga mat for doing yoga.

 ●      Take a balanced diet while.

 ●      Do yoga on an empty stomach, because it makes yoga more effective.

 ●      If an exercise stresses the stomach, then do it only after the stitches are healed.

 After the birth of the child, due to the busy routine of women, they do not get time to focus on their health.  In such a situation, many women prefer to do yoga after delivery to reduce their increased weight.

[readandevolve]

What causes period cramps and how can subdue that pain?

Period or menstrual cramps are those irritating and annoying relatives who pay a visit every month, and we women have no other option but to tolerate them and endure their torture. That joke might be funny, but the pain induced by menstrual cramps are no joke. A study conducted by NCBI ( National Center for Biotechnology Information) where a group of 408 young women filled self-assessment questionnaire. The result stated, "Menstrual pain was reported by 84.1% of women, with 43.1% reporting that pain occurred during every period and 41% reporting that pain occurred during some periods".  You can read the full report here. We already know every female encounter these pains, but what causes it? Moreover, what are the ways to reduce the pain?

What are period cramps?

A throbbing or sharp pain felt in the lower abdomen, during the menstrual cycle is known as period cramps. Many women also go through painful periods, also known as dysmenorrhea. Period cramps aren't only the pain felt during those days, as the whole body undergoes through this change, women also experience problems like back pain, pain in thighs, headaches, nausea and even diarrhoea. 

Is it different from PMS? 

Yes, period cramps and PMS are two different things, as PMS stands for - Pre Menstrual Syndrome causing - lethargy, bloating, irritation and sometimes fluctuations in weight, which is seen one week before of the cycle. However, period cramps and its symptoms occur during the cycle.

Causes of period cramps:

Period cramps occur due to various reasons, but primarily due to prostaglandins.  It is a chemical made by our uterus that creates trouble if found in abundance. Since, these chemicals tighten and relax the uterus, thus causing cramps. Some severe conditions include - 

Cysts on Ovaries

Infections in any reproductive organ

Endometriosis (tissues alike uterine, starts growing inside the uterus)

Conditions like (Fibrosis and adenomyosis) 

Narrow cervix

Birth control means (such as IUD: intra-uterine-device)

Abnormal pregnancy.

When should one visit a doctor?

You should consult a doctor if you feel the following signs -

Pain or cramps are persistent and now have become unbearable.

Excessive bleeding (more than the usual)

Symptoms of infections (fever or body chills during your periods)

If pregnant (repeated dizziness, fainting and silvery tissue passed out of the body during the menstrual flow) 

Please, get your self diagnosed and if you are on such medicines, then do take them as directed by your doctor. And in case, you can't find those prescribed medications then visit, 3MEDS best online medical store of India.

Ways to reduces period cramps:

Use a hot water bottle - 

Placing a hot water bottle near your lower abdomen will help to soothe the pain during your menstrual cycle.

Keep your self engaged -

Don't just rest all day, do all your daily activities, and even simple exercises that will help to keep your mind and body active. Make sure that you are not doing crunches or heavy-lifting. Apart from that, a light workout and stretching will help you to ease those sore muscles. 

Avoid food items that will increase the pain -

Processed and salty food items, caffeine, sugary products, red meat and fried food, are a complete no-no during periods as all those trigger your cramps and makes them worst. Eat healthy food here, is one list that will help you.

Try and do menstruation yoga -

Yes, yoga is of the best ways to ease the pain during your menstrual cramps. There is a whole set of Yoga asanas which will help to reduce that pain, especially in the abdomen area. Here is one video that will surely help you. Don't worry, I do it too, and it helps me. But, if you are having second thoughts, consult your doctor and then try it.

Treat your self with hot water bath - 

Another way to relax your body and soothe those sore and tense muscles is by bathing with hot or lukewarm water.

Avoid alcohol consumption during your periods - 

Studies have shown drinking, and even smoking worsen one's cramps problem. So, it's better that you stay away from all sort of substance abuse during your periods.

Take medication, but only after consulting your doctor -

Don't pop up those painkillers every time you feel the pain. Talk to your doctor first, and take only those medicines prescribed by your doctor. 

Keep your calm (meditate) - 

Meditation will surely help you to calm down by bringing peace and mindfulness in those troubled times. Here is one video to help you.

Conclusion:

Menstrual pain has become part of every woman's life, and with time we learn how to deal with it. But, that doesn't mean we should ignore these unusual signs. So, take extra care of yourselves on those days, and in case, of sanitary napkin emergencies, visit 3MEDS best healthcare provider in India.

BE STRONG. FEEL STRONG

[yogikumar]

YOGA FOR DISPLACEMENT OF UTERUS

Yoga is the best for relieving the menstrual cramps in the uterus. It also soothes pain in the lower back. Simple yoga asana is a must to keep a Healthy Uterus.

[meditativeyoga]

Prenatal Yoga: Asana for Mama and Her Happy Baby

Pregnancy is an amazing time in any kind of lady's life, yet getting used to all the changes in your body could create stress and anxiety and pain. As your baby expands, you might find yourself having pains and also pains in position you didn't even understand were possible.

Prenatal yoga exercise is a marvelous practice, as it can be changed as necessary to fit your growing tummy. Each trimester brings something new to a mom-to-be and to the yoga floor covering. Below are six yoga exercise postures and also ideas making the most of each trimester. Not only will they assist in reducing some of the pain connected with pregnancy, however they will likewise aid you prepare-- both psychologically and literally-- for offering birth.

Modification isn't truly required at this moment, so take pleasure in poses resting on your back or level on your belly while you still can! Ensure to remain moisturized as well as constantly relieve into your practice to give your body time to warm up.

1. Corpse pose

Sanskrit: Savasana

Step by Step: Lie on your back with eyes closed. Enable your legs and also feet to drop naturally to either side. Utilize a covering to elevate the head as well as neck. Relax your arms at your side with hands dealing with upward. Begin to relax your muscle mass, taking a breath deeply via your nose. To exit, roll delicately onto your preferred side. Take a couple of breaths, on your last exhalation, press your hands to the floor and sit up.

Benefits: Minimizes migraines and insomnia, lowers high blood pressure, and eases stress.

2. Cobra pose

Sanskrit: Bhujangasana

Step by Step: Lie on your tummy with your legs stretched back and also the tops of your feet on the mat. Spread your practical the flooring under your shoulders with joints hugged in towards the body. Press the tops of the feet, thighs, and also hips into the floor covering. Inhale and also start to straighten your arms, increasing your chest off the floor covering, while keeping contact with the mat through your hips and legs. Hold this pose for 15 to 30 secs and also relieve down to the floor on an exhalation.

Benefits: Enhances the back, lowers tiredness, as well as eases sciatica discomfort and stress.

With the 2nd trimester, you'll see the child being extra active as well as your tummy expanding bigger, which suggests that poses where you position excessive pressure on your stubborn belly are not accessible. After 14 weeks, it is not suggested to lay flat on your back for prolonged time periods. The weight of your expanding uterus can hinder blood circulation to your growing baby. The bright side-- there are still plenty of excellent positions to offer you a gentle stretch as well as assistance prepare your body for labor.

1. Garland pose

Sanskrit: Malasana

Step by Step: With your feet hip-distance apart, squat down toward your mat. Aim to bring your heels to the floor-- or utilize a blanket to support them. Bring your hands with each other at heart. Hold this posture for 30 seconds. Put your practical the flooring to support your weight as you take a seat to come out of Malasana.

Benefits: Eases stress in the hips, reduced back, and also ankles.

2. Corpse pose

Sanskrit: Savasana

Step by Step: Lie on the side with a block, or folded covering, to support the head. To sustain the top of the leg, place either a block or folded up covering before the legs. Rest your top leg.

Benefits: Decreases migraines and also sleeplessness, lowers blood stress, and soothes stress.

3. Chair pose

Sanskrit: Utkatasana

Step by Step: Stand with your feet hip-distance apart. Bend your knees as well as sink your hips down, as if reducing yourself to being in a chair. Keep your back straight and a little tilted onward to suit your shifting weight. Sink into the present as reduced as your comfort level, balance, and toughness will certainly enable. To come from Chair pose, slowly lower your arms as you align your legs to stand.

Benefits: Enhances the core and opens up the chest dental caries for deeper breath.

This posture could be finished with arms over the moving towards a stretch in the shoulders, or with arms out in front for greater balance.

Toward the end of maternity, you might really feel unpleasant but be grateful. The light at the end of the passage is in sight. Quickly you will grin at the face of the little wonder expanding within you. These seated and standing positions give relief from any neck and back pain throughout your pregnancy.

1. Bound Angle pose

Sanskrit: Baddha Konasana

Step by Step: While sitting, bring the feet with each other as well as utilize your hands to bring them as near the hips as you easily can. Never force the knees down, but lower them as high as your body will certainly enable. Breathe deeply via the nose. Stay in this corrective impersonate long as desired.

Benefits: Lengthens and also launches abductor muscles of the groin, stretches the reduced back as well as thighs, enhances the hip flexors and also abdominals, stimulates the stomach organs and also gastrointestinal system, and relieves system of menstrual cycle and menopause.

2. Warrior II pose

Sanskrit: Virabhadrasana II

Step by Step: Stand on your floor covering with feet shoulder-width apart. Expand your position by taking little steps sideways with each foot. Aim your front foot onward as well as turn your back foot out 90 degrees. Inhale as well as raise the arms to bear elevation. Gradually lunge ahead on your front leg and bring the knee to rest straight over the ankle joint. To exit this present, slowly straighten your front leg and also turn both feet in. Action in until you are standing in Hill position. Repeat the pose on the various other side.

Benefits: Reinforces the arms, legs, shoulders, and also back, extends the hamstrings, calf bones, ankles, and also shoulders, eliminates sciatic nerve pain, flat feet, as well as backache, tones the stomach body organs, and develops sense of stamina and also confidence.

Yoga throughout pregnancy is a healthy and balanced way to stay active, alleviate anxiety, as well as aid prepare your body for an effective natural delivery.

[asciencemonk]

Tips and Suggestions for the Time of Menstruation:-

 At times, though boys have no count on the dates, every girl knows what date it is. Yes, it’s because of her menstrual cycle. Menstruation is the shedding of the lining of the womb which is a part of normal sexual health for women during their reproductive years.

It is a natural process that every woman has to undergo every month. By following specific measures and practices, one can easily pass those three days of world war inside the abdomen.

So here are some suggestions for that time of the month.

 1)- Be Warm:

Humans are, in cold temperatures, loses its efficiency to a bit. Drinking hot water, placing a heating pad on the stomach and warm water bath gives relief. Heat therapy works by relaxing the muscles of the uterus, increasing blood flow and easing the pain.

 2)- Massage Magic:

Give yourself a little massage on and around where it hurts. It helps in proper blood circulation and gives relief from the pain. There are reflex points in our body which provide instant relief from pain if pressure is applied at those points. 

One can also do their favorite thing like listening to music, watching a movie, sleeping, etc., so to deviate themselves from the pain-producing part and it works, give a try.

 3)- Be Stress-Strain Free:

Don’t undergo extreme stress; it causes a delay in your periods. Overthinking, intense workouts, prolonged working, excessive usage of gadgets all contribute to straining your nerves which leads to stress. It may sometimes result in overweight or underweight. 

Smoking tends to stop the production of eggs in ovaries. Practice meditation and sit in the fresh air. It helps in keeping your mind fresh and calms your body.  Getting enough sleep will help you wake up feeling refreshed and rejuvenated.

 4)- Control During The PMS Phase:

Cyclic changes in progesterone and estrogen, excess prostaglandins and fluctuations in serotonin levels are all responsible for PMS symptoms. It may include 

Anxiety, mood fluctuations, headache, weight gain, consistent hunger, pimples, body pains, etc., this hormonal imbalance can be treated with Chickpeas, soy yogurt, milk, brown rice, lentils, and other beans are essential. 

They help with the hormonal imbalance. Vervain tea has anti-anxiety serums which help control mood swings during PMS.

 5)- Medicine:

Sometimes, the cramps and bloating we experience is unbearable and we have no control in what we do. Don’t hesitate to use pain relief tablets if prescribed by the gynecologist, when the symptoms are at their maximum. 

Taking fenugreek seed powder three times daily for the first 3 days of menstruation can help in reducing the pain. Sesame, ginger, coconut water, cinnamon, cumin seeds are also very effective in regulating menstrual flow and also relieving cramps.

6)- Maintain Hygienic Conditions:

Where there is moisture, there will be a growth of micro-organisms. It is advised to wash the genital part for at least twice a day. Always wash the area backward that is from the vagina to the anus. Do not use harsh cleaning agents. Change the sanitary products for every 4 hours.

 Wash your hands after changing your menstrual product. Improper washing may lead to urinary tract infection, vaginal infections and skin rashes.

 7)- Best Food To Take:

It is better if calcium intake is increased. Eat meat, leafy vegetables, fruits, yogurt, fish, dark chocolates and have light foods. Avoid salt, Caffeine, Alcohol, excessive workouts. When your period is around the corner, avoid spicy and salty food. Junk foods increase the risk of clotting and lead to immensely painful cramps. Drink plenty of water and keep yourself hydrated.

  8)- Yoga and Exercise:

Rather than practicing exercise just before your date time if we incorporate yoga in your daily routine, it helps in the long run. Yoga asana like Bound Angle Pose, Reclined Bound Angle, Child's Pose, Wide-Angle Seated Forward Bend, Reclining Twist, Inverted leg pose, 

Head to Knee Forward Bend, etc., helps in easing the pain as well as tones up the body muscles to withstand the menstrual process inside the body.

Menstruation signifies the motherhood. Every woman is unique in her body structure and has the corresponding immunity power and bearing capacity. Technological advancements have induced laziness and indifference in the attitude of the teenagers towards their health which has its consequences. 

Most of the problems like excessive pain and irregular periods arise due to unhealthy eating habits. One should take responsibility for their body process to lead a healthy life.

 Written by-

Vaghna Akarbonia is a student of B.Tech Civil Engineering. She enjoys writing and constantly keeps looking for new opportunities which may give her encouragement and good experiences. Vaghna is also working part-time as a content writer at sciencemonk.com.

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Grow taller after 20. Follow these yoga steps:

1) Tadasana :

start by standing with your feet together and you’re back erect. Make sure your hands are by your sides, with palms facing inwards. Inhale and raise arms above the head, while standing on toes.Exhale and return to the first position.

(Benefits)

Improves posture

Increases strength, power, and mobility in the feet, legs, and hips

Develops strength and flexibility simultaneously, especially in the spine

2) Vriksh Asana :

Stand straight with arms by the side of your body.Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh. Your left leg should be straight. Find your balance.Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra.Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.

(Benefits)

It stretches the legs, back and arms, and invigorates you.

It helps improve concentration.

It makes the legs strong, improves balance, and opens the hips.

3) Sarvang Asana :

Lie down in the supine position or lying on your stomach.Raise your legs slowly upward and bring it to 90° angle.Bring the legs towards head by raising the buttocks up.Raise the legs; abdomen and chest try to form a straight line.Place the palms on your back for support.Place the chin against the chest.Maintain the position as long as comfortable.Try to maintain the pose up to 30 seconds or more.Slowly return back to the original position.While doing this, first lower the buttocks with hands supporting the back and slowly come to the surface or in the original position.

(Benefits)

It helps stimulate the prostate glands, the thyroid glands, and the abdominal organs.

The neck and shoulders get a good stretch.

The buttocks and legs get toned.

4) Ustra Asana :

Kneel on the yoga mat and place your hands on the hips.Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.Simultaneously, arch your back and slide your palms over your feet till the arms are straight.Do not strain or flex your neck but keep it in a neutral position.Stay in this posture for a couple of breaths.Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.

(Benefits)

Stretches and opens the front of the body. It also strengthens the back and shoulders.

Relieves the body of lower back ache.

Improves flexibility of the spine and also improves posture.

5) Paschimotan Asana :

Sit erect, with your legs, stretched out in front of you. Make sure that your toes are flexed towards you.Inhale and raise your arms over your head. Stretch.Exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.Stretch out your arms, and let them reach the furthest they can, possibly till your toes. But make sure that you don’t stretch too far.Inhale. Then, lifting your head slightly, elongate your spine.Exhale and move your navel towards your knees.Repeat this a few times. Then, place your head on your legs, and hold the pose.Inhale and come up back to the sitting position with your arms stretched out.Exhale and lower your arms.

(Benefits)

Stretches the spine, shoulders, hamstrings.

Stimulates the liver, kidneys, ovaries, and uterus.

Improves digestion.

6) Ujjayi Pranayama :

Sit in any meditative pose like Padmasana (Lotus pose) with eye closed and try to keep your spine erect.Take a long, deep breath slowly from both the nostril (inhale or breath in).While breath in trying to contract the throat and feel the touch of air in your throat.Remember one thing air should not touch inside the nose.As air touches the throat a peculiar sound is produced.Enable the breath to be light and relaxed as you slightly contract the rear of your throat, making a gentle hissing sound as you inhale and out. The sound isn’t forced; however, it ought to be loud enough so if somebody came near you they’d hear it.Now breath out by closing your right nostril and exhale from the left nostril. Try to produce the sound ‘HHHHHAAAA’ while exhaling.

(Benefits)

The body becomes healthy, strong and lustrous.

Gives a positive attitude.

It generates the internal heat.

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Amenorrhea

Amenorrhea

Source: Amenorrhea

Amenorrhea is defined as the absence of a menstrual period in a woman during her reproductive age.  Women who missed her three menstrual periods are dealing with amenorrhea problem. It is a normal feature in prepubertal, pregnant, and post-menopausal females. The physiological state of amenorrhea is seen most commonly during pregnancy and lactation. Apart from the reproductive years, there is an absence of menses during childhood and after menopause.

For a woman to have regular menstrual cycles, her hypothalamus  (stimulates the pituitary gland), pituitary gland (that releases luteinizing hormone and follicle stimulating hormone which influence the production of estrogen and progesterone that control cyclic changes in the lining of the uterus), ovaries, and uterus must be functioning properly.

Environmental factors play an important role in determining the menstrual flow, its integrity, and regularity. Menstrual dysfunction reveals infertility and increases the future risk of various chronic diseases such as diabetes, breast cancer, and cardiovascular diseases.

What are the different Types of Amenorrhea?

There are mainly two types of Amenorrhea –

1. Primary Amenorrhea

When a woman has not her first menstrual period by the age of 14 years and no signs of other sexual characteristics (such as developing breasts and pubic hair), it is known as primary amenorrhea or delayed menarche. This is common in teenage girls who:

Are very thin or an athletic

Underweight

Have a genetic problem

Have abnormal female reproductive organs

Imperforate hymen

Hypothyroidism

Having low energy availability (for example eating disorders, excessive exercise, decreased caloric intake )

2. Secondary Amenorrhea

It occurs when periods have stopped for about three months or more. It is commonly seen in

Pregnancy

Breastfeeding

Menopause

Emotional or physical stress

Rapid weight loss

Strenuous exercise

Polycystic ovarian syndrome

Premature ovarian failure

Hysterectomy

What are the Signs & Symptoms of Amenorrhea?

The main symptom of amenorrhea is the absence of menstrual periods. Other signs & symptoms include-

Excess body and facial hair

Acne

Lowering of the voice

Altered sex drive

Changes in the breast

Weight gain or weight loss

Constipation

Dry skin and hair

Anxiety

Stress

Headache

Muscular and neural pain

What is an Ayurvedic view of Amenorrhea?

According to Ayurveda, Amenorrhea is termed as ‘Anartava’. According to Acharya Charka, the imbalance of the Vata Dosha in women is the main cause of Amenorrhea. Aggravated Vata dosha accumulated in the body and relocated to Purishvaha srotas.

Normally, the food is digested by the digestive fire and converted into rasa dhatu. This rasa dhatu provides nourishment to the successive dhatus and other tissues of the body. Anartava or menstrual blood is a part of this rasa dhatu. But when the digestion is impaired, instead of the healthy rasa dhatu, ama or toxins are produced. This ama gathers in rasavahi srotas or artavavahi srotas which causes blockage in them and stops the menstrual flow, leading to Amenorrhea.

What is an Ayurvedic Treatment for Amenorrhea?

The strength of Ayurvedic treatment is its ability to remove the root cause of the disease rather than treating the symptoms. Ayurveda has numerous natural and pure herbs which are very beneficial in the treatment of Amenorrhea.

Chandigarh Ayurved Centre provided you the ‘’Amenorrhea Go Kit’’, which includes total 5 products – Rajpravartini vati, Stri Poshak tablet, Stri Poshak capsules, Stri Poshak syrup, & Ashwagandha tablet.

ALL PRODUCTS DESCRIPTION IN DETAIL

1. Rajpravartini Vati

Rajpravartini vati is an Ayurvedic medicine that is best for the treatment of women’s health problems. Its main effects appear on ovaries and uterus. The ingredients used for the preparation of vati are – Shuddha tankan (Purified borax), Kaseesa (Purified blue vitriol), Shuddha Hingu (Purified ferula asafoetida), etc. It pacifies the Vata and Kapha doshas. The main action of the vati is to increase the menstrual flow and eliminate the flow obstruction caused by aggravated Kapha.

Recommended Dosage – Take 2 tablets twice a day with normal water.

2. Stri Rasayan

Stri Rasayan is the best remedy to treat all the gynecological problems. It is being prepared from the formation of several herbs and extracts to provide health benefits naturally. The composition of Stri Rasayan contains – Mulethi (Glycyrrhiza glabra), Amla (Emblica officinalis), Devdaru (Cedrus deodara), Ashwagandha (Withania somnifera), Nagkeshar (Mesua ferrea), Guggulu (Commiphora mukul), etc. It mainly helps to strengthen the uterine muscles, relieve the pelvic pain, vomiting, etc.

Recommended Dosage – Take 2 tablets twice a day with normal water.

3. Stri-Poshak Syrup

Stri Poshak Syrup is very beneficial in curing woman’s physical weakness, anemia, reproductive problems, etc. It includes – Ashok chall (Saraca asoca), Lodhar chall (Symplocos racemosa), Khadir chall (Acacia catechu), Guduchi (Tinospora cordifolia), Mulethi (Glycyrrhiza glabra), etc. The ingredients used in this syrup mainly balances the Pitta and Kapha doshas and helps to get relief from hot flashes, disturbed sleep, abdominal discomfort, mood elevation, amenorrhea, excess sweating, tiredness, etc.

Recommended Dosage– Take 2 teaspoonful twice a day with normal water.

4. Stri-Poshak Capsules

These capsules contain – Ashok chall (Saraca asoca), Lodhar chall (Symplocos racemosa), Aamlaki (Emblica officinalis), Nagkesar (Mesua ferrea), etc. Stri Poshak capsules mainly balance the kapha dosha. This capsule is very beneficial in maintaining women’s health. It is used in irregular menstrual periods, pelvic pain. The capsules are very effective in the management of headache, muscular pain, general weakness, etc.

Recommended Dosage – Take 2 capsules twice a day with normal water.

5. Ashwagandha Tablet

Ashwagandha is a traditional medicinal herb with multiple health benefits. It helps to reduce anxiety, stress, and helps to fight against depression, beneficial for regulation of the menstrual cycle and also supports the female reproductive system and gives satisfactory results.

Recommended Dosage – Take 2 tablets twice a day with normal water.

What is the Panchakarma Treatment for Amenorrhea?

Panchakarma is the best way to treat any type of acute or chronic diseases as it overall detoxifies the body. Chandigarh Ayurved Centre provides the Bliss therapy consisting of Abhyanga, Shirodhara, Swedana treatments. It helps in pacifying Vata dosha and nourishes the system. The therapies are beneficial for the treatment of amenorrhea and are conducted under the supervision of a Ayurvedic Doctor.

Healthy Tips and Diet for Amenorrhea Patients-

Take plenty of fresh fruits, and vegetable in raw, juice, or soup form.

Avoid hard digesting and junking food items.

Avoid ice creams, cold drinks, alcohol, smoking, etc.

Eat warm, nutritious and easily digestible foods like khichadi and soup which give the gastrointestinal tract a rest and facilitate cleansing.

Drink filtered or boiled water.

Limit the use of Contraceptive pills.

Eat a Calcium-rich food at each meal that helps in maintaining the bone density.

Medication and Relaxation techniques are beneficial to overcome mental stress.

Daily oil massage can be helpful in maintaining the imbalanced dosha.

Take deepana dravyas like Cinnamon (is a good choice because of its demulcent and stimulating properties), Dried Ginger (works as an emmenagogue), & Turmeric (helps to regulate menses by decongesting the liver).

Exercise is very beneficial to bring back the menstrual cycle because it reduces stress and brings balance to the endocrine system.

Regular practicing yoga has good results in the treatment of Amenorrhea. Do perform Yoga Asana such as Dhanurasana, Ustrasana, Bhujangasana, Malasana, and Baddha Konasana.

Do perform Pranayama like Anulom Vilom, Shitali, Sheetkari, and Chandrabhedi pranayama.

AlsoRead: ovarian cyst diet, tulsi amrit ras, sarcoidosis treatment in ayurveda,ayurvedic store in mohali, ayurvedic medicine for amenorrhea

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Anantasana steps and benefits (Yoga)

Anantasana is an important yoga posture. Doing Anantasana Yoga is very beneficial for our body. By doing this yoga asana, the circulation of blood throughout the body is well. This yoga improves the pelvic muscles and also promotes the function of the prostate gland. Let us know in detail the method of performing Anantasana Yoga and the benefits arising from it. Yoga Centre in Surya Nagar

 Anantasana is considered the best yoga posture of the yoga series. Anantasana is a Sanskrit word consisting of words whose first word is "infinite" which means "infinite" and the second word is "asana" which means "pose" or "pose". Anantasana yoga is also called Vishnu asana. Anant is one of the many famous names of Lord Vishnu. When you perform Anantasana, Anantasana yoga is also called Sleeping Vishnu Pose, Eternal One's Pose and Side-Reclining Leg Lift in English. Yoga Centre in Surya Nagar

Before doing Anantasana yoga asana, practice some of the following yoga asanas which will make it easier for you to do this asana- Yoga Centre in Surya Nagar

·         Trikonasana

·         Downward dog posture

·         Suptapadanghusthasana

·         Uttanpadasana

There are many benefits of doing Anantasana Yoga; it helps in curing various types of diseases of our body. Let us know its benefits in detail-Yoga Centre in Surya Nagar

 Anantasana yoga is very beneficial for better blood circulation throughout the body. To do this yoga, you have to raise your feet and hands, so that a good amount of blood reaches the whole body below you. It also helps in the development of the pelvic area. Yoga Centre in Surya Nagar

 Anantasana yoga strengthens our digestive system and keeps the digestive system healthy. By regular practice of this asana, we get rid of the gas produced in the stomach and at the same time, it is comfortable for other stomach problems like constipation, indigestion, diarrhea, stomach cramps, etc. Yoga Centre in Surya Nagar

 Ananthasana yoga is beneficial in strengthening the muscles of your thighs, it strengthens your ax, stretches the hamstrings, and it also cures back pain. Anantasana yoga makes you lose weight on your hips and thighs. Yoga Centre in Surya Nagar

 Ananthasana yoga is considered to be very good for controlling high blood pressure. Apart from this, this yoga helps in curing arthritis, colitis, and cynical. Ananthasana yoga also helps in curing disorders related to uterus, bladder, ovaries, and prostate. Yoga Centre in Surya Nagar

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Feeling a Hot Flash? Learn How Yoga for Menopause Might Help Your Symptoms

Feeling a Hot Flash? Learn How Yoga for Menopause Might Help Your Symptoms:

Many women have found that yoga, including restorative and supportive poses, can ameliorate the undesirable side effects of menopause, including hot flashes and more.

Gracefully navigate this transition period, and ameliorate hot flashes, mood swings, and more with these yoga for menopause tips.

When Alison, 48, began experiencing intense hot flashes, they often arrived at night and interrupted her sleep. But on the whole, her perimenopausal symptoms were more annoying than unbearable. Then her menstrual cycle spun out of control. “Suddenly, my menstrual flow was really heavy and lasted twice as long as before,” says Alison, who lives in Chicago and requested that her last name not be used. “My periods went on forever.” Her gynecologist suggested that Alison try hormone replacement therapy (HRT), prescription drugs used to control menopausal symptoms. “She told me not to rule it out if my symptoms were really bad, but my feeling was that I’d rather try to just get through them,” Alison says.

She had good reason for wanting to avoid HRT. The treatment regimen, which artificially elevates a woman’s estrogen and progesterone levels, has come under intense scrutiny in recent years. Major studies have linked it to an increased risk of breast cancer, heart disease, strokes, and other life-threatening conditions.

Soon after Alison’s menstrual cycles became so irregular, she went to class at Yoga Circle, her regular studio, and learned an Iyengar asana sequence designed to help women cope with the physical discomforts related to their cycles. Many of the poses were restorative; they included Supta Virasana (Reclining Hero Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), and Janu Sirsasana (Head-of-the-Knee Pose) with the head supported. When Alison’s next menstrual period began, she practiced the sequence every day and noticed that her flow returned to normal. Encouraged by the results, she began to think that she could control her symptoms without HRT. Maybe, she thought, yoga could provide the relief she was looking for. And her intuition proved correct. Many women have found that yoga can ameliorate the undesirable side effects of menopause.

See also Yoga for Menopause: Alleviate Symptoms with Yoga

Yoga for Hormonal Imbalances

Though menopause itself is simply the moment that menstruation stops, the transition generally takes several years. This phase is called perimenopause and typically occurs in women between the ages of 45 and 55. During perimenopause, fluctuating estrogen and progesterone levels can trigger a myriad of uncomfortable symptoms. Among the most common are hot flashes, anxiety and irritability, insomnia, fatigue, depression and mood swings, memory lapses, and an erratic menstrual cycle.

Few women experience all of these, but an estimated 55 to 65 percent of them do experience some mild menopause-related problems, says Rowan Chlebowski, MD, of the Harbor UCLA Research and Education Institute in Torrance, California. About 25 percent report almost no disruption to their daily lives, while approximately 10 to 20 percent suffer severe and often debilitating symptoms.

Hormonal fluctuations generally accompany women’s passages into each new biological stage of life; with them often come various discomforts, such as acne and mood swings at puberty, morning sickness during pregnancy, and postpartum depression. “Menopause is no exception,” says Nancy Lonsdorf, MD, author of A Woman’s Best Medicine for Menopause.

Before the onset of perimenopause, a woman’s menstrual cycle is set in motion each month by the hypothalamus, a small structure at the base of the brain that regulates many bodily functions, including appetite and temperature. The hypothalamus signals the pituitary gland to produce important hormones for reproduction, and those hormones in turn stimulate production of estrogen and progesterone in the ovaries. During perimenopause, the ovaries and pituitary gland engage in a kind of tug-of-war. The ovaries decrease hormone production, while the pituitary gland, sensing low hormone levels, continues to spur on the ovaries. This frenetic struggle causes erratic hormonal fluctuations—too much estrogen, which revs the body’s motors, followed by spikes of progesterone, which slows the body.

See also The Best Pose and Acupressure Point to Reduce Bloating

“Hormones are very powerful; they affect just about every tissue of the body,” Lonsdorf says. “So it’s no wonder that various conditions can arise as the body tries to adjust to these hormonal shifts. For instance, when the brain is affected by erratic hormone patterns, sleep, mood, and memory may all be influenced, and when the uterus is stimulated by sporadic hormone patterns, irregular bleeding occurs, and so on.”

Typically, a woman experiences the first signs of this hormonal fluctuation about six years before her menstrual periods end. These symptoms generally continue until a year or more after her last period, when the hormone levels gradually stabilize. After menopause, the ovaries produce less of the female hormones. However, the body still needs some estrogen to keep the bones healthy and to prevent conditions like vaginal dryness. The adrenal glands, which are located above the kidneys, play an important role in this by secreting low levels of male hormones that are converted by fat cells into estrogen. Still, the body must adjust to a new, much lower hormone level.

These natural physiological changes and the havoc they can wreak for many women prompted researchers in the late 1960s to seek a solution for common menopausal symptoms. The treatment they ultimately proposed was HRT. Their reasoning was that problems stemming from declining estrogen levels could simply be eliminated if the missing hormones were replaced. Scientists believed that maintaining hormone levels similar to what the body was used to would provide relief.

See also 12 Yoga Poses to Boost Breast Health

HRT was a simple solution for managing menopausal symptoms. But since several major studies have shown that HRT exposes women to serious health risks, many women have begun seeking more natural solutions. Those who have turned to yoga for relief have found that while asana may not directly influence estrogen production, specific postures can help control unpleasant symptoms. Restorative postures in particular can relax the nervous system and may improve the functioning of the endocrine system (especially the hypothalamus, the pituitary gland, the thyroid, and the parathyroid gland), which helps the body adapt to hormonal fluctuations.

Walden says forward bends, such as Uttanasana (Standing Forward Bend), can help reduce irritability and mental tension.

Alleviating the Symptoms of Menopause

Yoga instructor Patricia Walden, 57, knows firsthand how yoga can help temper menopausal complaints. Like many other women’s symptoms, hers arrived like rain: first a sprinkle, then a full-fledged storm. Hot flashes came first, and then—for the next year—she suffered through constant fatigue and insomnia. She often awoke in the night and stayed awake for up to three hours.

On the days when Walden had intense symptoms, she found she needed to modify her yoga routine. She was accustomed to a vigorous daily practice but discovered that unsupported inversions, strenuous poses, and backbends sometimes made her symptoms worse. When that happened, she turned to supported and restorative poses to calm her nerves. She still did inversions, but instead of an unsupported Sirsasana (Headstand), which sometimes brought on more hot flashes, she would do Setu Bandha Sarvangasana (Bridge Pose) using bolsters or Salamba Sarvangasana (Supported Shoulderstand) with a chair. With these modifications, Walden was able to reap the benefits of inversions—relief from anxiety and irritability—without challenging or heating her body.

As Walden’s symptoms diminished, her conviction that yoga could be a potent tool for easing the suffering that accompanies hormonal shifts deepened. She began to connect with other women who were experiencing similar difficulties and has since created specific yoga sequences for women with menopausal symptoms. “I was interested in women’s issues before,” says Walden, co-author with Linda Sparrowe of The Woman’s Book of Yoga and Health: A Lifelong Guide to Wellness. “But after having gone through menopause myself, I am much more sensitive to it.”f

See also Yoga for Women’s Health: The Best Type of Practice for Each Phase of Your Menstrual Cycle

A regular yoga practice can make a world of difference in a woman’s experience of menopause. And a solid practice before this phase can ease the transition, says Suza Francina, author of Yoga and the Wisdom of Menopause. “If you practice yoga before menopause, then all the poses that are especially useful for coping with uncomfortable symptoms are already familiar, and you can reach for them like an old friend,” she says. “If you are familiar with restorative poses, then you have the best menopause medicine at your disposal.”

Yoga Poses for Every Menopause Symptom

Here are descriptions of the most common symptoms and specific recommendations for taming them.

About the Author

Trisha Gura is a freelance science writer and yoga student in Boston. Find her trishagura.com.