5 асан йоги для здоровья женщин: как поза «Ворота» и «Рыба» помогают снять стресс и улучшить самочувствие

Women face a lot of stress while maintaining a balance between their personal and professional lives. They hardly find time and energy for themselves after performing all of these tasks, including household chores, caring for children and the elderly, and an endless to-do list. Women need to take out some time for themselves and care for their health. Yoga can help women deal with these various challenges, health problems, monthly pains, life changes, and the different phases in life with ease. Today we will talk about 5 best asanas for women health: Regular practice of Viparitkarni can help with varicose veins and aching leg muscles as it improves the flow of blood which is usually hindered due to prolonged standing for work in the kitchen or other household chores. Viparitkarni benefits the various organs of the body above the waist, including the vital endocrine glands. The blood flow in the uterus region increases, improving the functionality of the reproductive organs. - Lie down on your back with your hands at the sides. - Exhaling, with the help of your hands slowly raise your legs. Hold your body with your hands at the back for support and maintain steadiness. - Breathe normally and maintain this pose from a few seconds to 2 minutes depending on your comfort level. - While inhaling, gently lower your hips using your hands for support and return to the starting position. It is quite effective in relieving abdominal pain during the menstrual cycle. This asana can also help calm your mind and relieve the daily work-home stress. Bhadrasana provides extreme stretching of both the superficial and deep muscles of your thighs. It strengthens the pelvis and groin muscles. This is an excellent asana during pregnancy as it releases stiffness in your hip joint and makes childbirth easier. - Sit erect with your legs outstretched and hands at the sides. - Bending both your knees, bring the soles of both your feet together. You can use your hands to bring the soles of the feet as close to your body as possible. - Once your feet are closest to the body, keep holding it, trying to push the knees down to the floor. - Once your knees are as far down as possible, hold the feet with your hands, close your eyes and breathe normally - Gently opening the eyes releases one leg at a time to return to starting position. Women often face weight gain in the abdominal area very quickly, regular practice of this asana helps to tone flabby abdomen as well as aid digestion. Paryankasana is an excellent asana to relieve menstrual pain. Practice this asana 15 days before your moon cycle. It calms the lumbar and abdominal muscles and avoids bloating and cramps throughout your moon cycle. It also helps to ease physical and mental stress. - Sit in Vajrasana. Now spread your feet apart trying to keep your knees together. You will be sitting on a mat in the space created between your feet. - Now, inhaling, lean backward with the help of your elbows and forearms and lie down. - Interlace your fingers and hold your hands over your abdomen. - Maintain the posture with breathing normally till comfortable or a maximum of two minutes. - Exhaling, return to the starting position, taking the help of your elbows and forearms. Women should practice this asana to improve their metabolic and immune systems. It's also an excellent asana to relieve day-to-day aches and pain in the legs, feet, back and pelvic muscles. Matsyasana helps in relieving disorders of the pelvic organs, and maintains the health of the reproductive organs and glands by improving the blood circulation in the area. It reduces the chances of occurrence of vaginal prolapse and stress incontinence. - Lie down on a mat with your feet together and your hands at the sides. - With the aid of your hands bend your right knee and place your right foot facing upwards on the left thigh as high near the groin as you can. - Bend your left knee and cross your left foot over the right ankle to place it on the right thigh as high as you can near the groin. - Stay in this position breathing normally or practice abdominal breathing. - Release your hands and use them to release your feet to the starting position. Women are often so tied up in their work and taking care of families they hardly get time to exercise or take care of themselves. This asana gives an excellent stretch and relieves hamstring stiffness as well as strengthens your arms and back muscles. Hastapadangushthasana improves the sense of body balance and weight management on one leg at a time. Your digestive and reproductive systems are stimulated. Regular practice of this asana helps relieve menstrual disorders. - Stand with your feet together and hands at the sides. Inhale. Exhaling, lift your right leg in the front as high as possible and hold the toe with the same hand, keeping the knees straight. - In case you cannot hold your toe, bend your knee of the right leg to hold the toe with the right hand and stretch the leg out in front. Try to keep the leg straight but if not possible you may slightly bend the knees. - Stay in the position for six seconds. While inhaling, bring your leg down. Repeat with the left leg. Yoga not only helps to stretch your muscles and relaxes your body but also helps you relax your mind, which is essential for living a healthy life. Every woman should practice these asanas regularly to increase stamina, improve internal organ function, and live a stress-free life. Authored by: Dr Hansaji Yogendra, The Yoga Institute