Yoga for women – the gentle path to more balance

Yoga can strengthen and balance a woman’s body in many ways. Whether it is relaxing the pelvic floor, activating the uterus or supporting the female “Yin” energy. Especially in times of hormonal changes the exercises, originally from India, do a good job. For we go through all the different phases of our lives where not only the hormone balance changes but also our physical and mental needs.

We also find it correspondingly exhausting or disturbing when the sensitive balance in the body begins to falter, for example during menopause. From puberty through the reproductive years to menopause and beyond, we never remain the same and ours physiology always adapts to new circumstances. After all, a pregnant woman’s body faces completely different challenges than a young girl’s.

Yoga for women – the gentle path to more balance

An appropriate yoga practice can support us in all phases of life: the physical balance is strengthened, the soul finds its place serenity and grounding. Some exercises, for example, promote fertility, work well against menstrual pain and ensure a balanced hormone balance.

We have selected some yoga exercises that are especially useful and recommended for women. They stimulate the uterus, relax the pelvic floor and strengthen the female (Yin) energy.

1. The shoulder stand – Get the circulation going

In the shoulder stand, the body is rotated once so that the circuit no longer has to pump blood to the head, but to the feet, which are stretched upwards. In school, this exercise was also called “candles”. It soothes the genitals and veins, should have a rejuvenating effect and prevent varicose veins. However, you should not do this intensive inversion position during your period. Instead, the half shoulder stand, viparita karani, is recommended because it is more gentle. If you have problems with your neck and cervical spine, you should also go carefully to the exercise and possibly put a blanket under your shoulders for support.

How to get in the shoulder stand:

  1. Lie flat on your back and place your palms close to your body on your mat.
  2. Now lift your legs off the floor in a controlled manner and then use your arms and your abdominal and back muscles to also bring the pelvis into the air.
  3. Place your palms against your back next to your spine, supporting the position.
  4. Move your weight onto your shoulders and lift your body as straight as possible.
  5. Caution: There should be no weight on the cervical spine and you should never turn your head in this position.
  6. Stay in the exercise for a few minutes, or at least a few breaths, then roll your back to the floor in a controlled manner.

2. The main thing – balancing the hormone balance

In yogic philosophy, the chakras play an important role. These subtle energy centers are as important to our health as they are coarse body substances and interwoven with it in the finest way. Our forehead chakra, also known as the third eye or Ajna chakra, is responsible for controlling hormone balance. It is located between the eyebrows in the middle of our forehead.

Certain exercises can activate the forehead chakra and thus have a positive effect on the hormone balance, for example the headstand. The main stand, however, is a challenging yoga position that is mostly used for advanced yoginis recommended. If you have never tried a headstand before, it is a good idea to start with lighter preparation exercises like the dolphin or the rabbit. On the other hand, those who have already gained experience with the principal can, for example, incorporate it into their morning routine to make better use of the hormone-balancing effect through regular practice.

3. The venous pump – Activate the legs

The venous pump is not one of the classic yoga poses, but it also has a wonderful and healing effect on our body: you stimulates blood circulation, stretches the calf muscles and prevents varicose veins. You can use it to specifically promote blood circulation in your legs, which is especially recommended if you sit a lot for work or pleasure. The exercise is also great for swollen legs.

How to perform the venous pump correctly:

  1. Lie on your back and place your arms relaxed next to your torso.
  2. Now pull your knees towards you and place your feet in front of your buttocks.
  3. As you breathe, raise one leg slowly and in a controlled manner.
  4. Pull your toes towards you and straighten them again. Repeat the rocking motion of the foot ten times.
  5. Then gently lower your leg back toward the floor as you exhale.
  6. Repeat the venous pump with the other leg.

The Lying Butterfly – Relax in the pelvis

The butterfly from yin yoga is suitable for everything pelvic floor to relax and strengthen the uterus. It is practiced during pregnancy to prepare for childbirth.

How to perform the lying butterfly:

  1. Lie on your back and place your arms relaxed next to your torso with your palms facing up.
  2. Now pull your knees towards you and place your feet in front of your buttocks.
  3. Then, slowly and gently, lower your knees outward.
  4. Take as many pillows, blankets and other items as you need to rest your legs and hips on and relax completely.
  5. Now close your eyes, release all tension and stay in position for a few minutes.

5. The child’s posture – finding calm and strength

“Yin” stands for our feminine side, but also for the receptive and accepting in us. Our yin can be strengthened with calm, mindful yoga. A good exercise for this is the child’s posture. You do not just relax body and soul, You’re also better able to draw attention inward. You become open and receptive, accepting and soft – qualities that are also nourished by yin energy.

Get in balance

The program “Hormonyoga: Find your balance!” with yoga teacher Lalla Turske gives you the perfect introduction to the world of therapeutic hormonal yoga – online and comfortably at home on your own yoga mat. Recommended especially if you suffer from PMS, menstrual cramps, menopausal symptoms, stress syndrome or unfulfilled desire to have children. The program and further information can be found at YogaEasy.

Tip: As an accompanying reading on the subject of hormones and yoga, we recommend the book “Cycle Yoga: Asanas for Hormone Balance. Menstrual pain, desire to have children, PMS, PCOS” by Silja Sperling and Ulrike Zander.

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