Transcription
WOMEN’SHEALTH&YOGA
WOMEN’SHEALTH&YOGADr. HANSAJI J YOGENDRA
Published byThe Yoga InstituteShri Yogendra Marg, Prabhat Colony, Santacruz East, Mumbai – 400055 IndiaThe views and opinions expressed in this book are the author’s own and the facts are as reported by him/herwhich have been veri ied to the extent possible, and the publishers are not in any way liable for the same.All rights reserved.No part of this publication may be reproduced, transmitted, or stored in a retrieval system, in any form or byany means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission ofthe publisher.First impression 2020The moral right of the author has been asserted.This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hiredout, or otherwise circulated, without the publisher’s prior consent, in any form of binding or cover otherthan that in which it is published.
WOMEN’SHEALTH&YOGACONTENTSIntroduction1. Yogic Diet or Ahar for hormonal health2. Natural Sunlight to ight anxiety and depression3. Vichar or Positive thinking4. Pranayama or breathing exercises5. Asanas or yoga poses for women & related health issues6. Kriyas to get rid of impurities & toxins7. De-stress and take rest8. PCOs; PCODs and yoga9. Recreation or cultivating hobbies10. Is yoga safe during pregnancy?11. Stretching exercises for better lexibility and to remain it12. FAQ on Women health issuesAcknowledgement
WOMEN’SHEALTH&YOGAINTRODUCTIONThis book especially features yoga to boost women’s health and addresses related issues. A handy guideduring the COVID pandemic will surely help you to boost your overall itness.Women experience various health related challenges. They are more likely to be diagnosed with certaindiseases compared to men. Many chronic ailments and conditions—such as irregular or missed periods, weightgain, fatigue, excess facial hair growth, thyroid problems, sleep apnea, PCOs, PCODs, stress, pregnancy, heartdiseases, and hormonal disorders etc. are commonly experienced by women. In many cases, there is no knowncure or rigorous hormonal therapy or birth control pills etc. are prescribed. These impact women healthadversely and can have long term side-effects.Yoga gives in the much-needed reliefs for women of all ages. The different techniques described here arebased on ancient yoga practices, hatha yoga texts, yoga philosophies and our experience of being the oldest yogainstitute in the world.This is an initiative by The Yoga Institute to bring to light, different women related health issues and yogamethods to keep us strong and overcome the present COVID adversity.Easy to follow guidelines and tips can be practiced by women of all age groups and from diverse walks-of-life.This book is deep-rooted in scienti ic facts, data and experiences. The principles are just as an advisory tomaintain a healthy way of life, not a prescription for any medical condition.Wishing you a healthy and happy life!
WOMEN’SHEALTH&YOGA1YOGIC DIETOR AHAR FORHORMONAL HEALTHSattvik diet or Vegetarian diet is recommended, andit should be nutritious, fresh, non-spicy and less oily.Eating meals at regular intervals is a must. Eating ontime is important. Stale, over-heated and processedfoods should be avoided.Yoga prescribes the food consumption as belowa. Chew each morsel of food well until it becomes apaste in the mouth mixed with saliva.b. Ensure you ill your stomach half with solidfoods, 1/4th with liquids and leave remaining1/4th empty for better digestion.c. Eat light dinner and sleep minimum 2 hourspost -dinnerRecommended foods to boost overalland hormonal health1. Iron De iciency is a common symptomexperienced by many women across the worldespecially due to hormonal changes and blood lossbecause of the menstrual cycle, and an array ofailments women experience throughout theirlifetime due to hormonal changes. Iron rich foodssuch as spinach, beans, dark green leafy vegetables,pea’s etc., dried fruits such as raisins and apricots. Alliron-forti ied millets like bajra, ragi, jowar, rotis,cereals, breads and pastas etc.2. Select your protein right. Consume protein richpulses like moong dal, tofu, chickpeas, peanuts, dairyproducts like fresh butter milk and paneer etc. If youprefer vegan diet then replace dairy products withsoya beans, tofu and soya milk.3. Vitamin C, Vitamin A, Vitamin E and mineralsplays an important role in repairing tissues, antioxidants and improve hormonal health. Every daydiet should include natural sources of vitamins andminerals thus include fruits like lemon, oranges,tomatoes, gooseberry (amla), milk, pumpkin, carrotsand sweet potato etc.4. Drink ample of liquids - your daily intake ofliquids should be around eight to ten glassesexample; butter milk, green tea, soups etc. This willkeep the digestion adequate and lush out all theimpurities and toxins.5. Antioxidants and omega-3 rich foods help toight against infections and thus boosting overallhormonal health. These foods also posses’ antiin lammatory properties; some essential sources arealmonds, peanuts, cooking oil like sun lower oil andpeanut oil.6. Folates or folic acid intake is adequate amountsis necessary to keep the menstrual cycle healthy.Some of the natural sources are legumes, dal,beetroots, different nuts and seeds.7. Chamomile or Green tea with honey as naturalsweetener helps to soothe the menstrual aches andpains.8. Clari ied butter or Ghee prepared from cow’smilk is rich in Omega Fatty acids, vitamins A, E, K andconjugated linoleic acid. All these nutrients are usefulfor losing excess fat, prevent bloating, and ovaries arebene itted immensely.Avoid Overeating, (eat only when you feel hungry) Processed foods, junk foods, re ined lours,polished grains Sugary, carbonated drinks Spicy, deep fried and oily foods Preserved foods and pickles, jams etc.
WOMEN’SHEALTH&YOGA2NATURAL SUNLIGHTTO FIGHT ANXIETYAND DEPRESSIONWe often hear symptoms of stress, anxiety anddepression experienced by most women during themenstrual cycle, pre-menopause and postmenopause stages. Commonly most women undergomood swings, cramps, emotional issues,insomnia, weight gain and disturbed sleep.Sunlight has vitamin D, which is very essential forhormonal and emotional health.Everyday 15 to 20 minutes soak in early sun rays orevening sun rays by going outside and exposing yourarms, face and back to the sunrays.Serotonin levels are improved by exposure tosunlight daily. Mood, emotional health improves andquality of sleep is better.Sunlight and nature is known to boost overall health,improve conditions like low blood pressure, anxietyand depression. Being in nature also helps to relax.Sunlight also has a positive and soothing effect on thenervous system and reduces stress.Stronger Bones- Women as they age due to lowerVitamin D levels; they tend to experience commonconditions like rickets, osteoporosis, dental problem,widening of gaps between teeth etc. Vitamin D fromnatural sunlight, thus helps to maintain strongerbones and teeth.
WOMEN’SHEALTH&YOGA3VICHAR ORPOSITIVETHINKING“Watch your thoughts, theybecome your words; watchyour words, they becomeyour actions; watch youractions, they become yourhabits; watch your habits,they become your character;watch your character, itbecomes your destiny.”Thus positive thinking with good motivationalthoughts plays a signi icant role in relaxing the mind,calming emotions and taking care of hormonalhealth.We generally feel insecure, sad, depressed andanxious because we have expectations from others.Wasteful thoughts like “I am correct and the otherperson has to understand this and that”. However, inreality, these thoughts really generate negativity andemotionally bring you down. You are left fatigued andtired.To stay hormonally it and calm, Accept people as they are and do not try to changethem Re lect and let go of unnecessary feelings. Limit your expectations Help yourself and be your own healer. Do your duties to self and others withoutexpectations. Past is of no use and future is yet to come. Live inpresent All are surrounded by criticism but you payattention to constructive criticism Our mind is full of thoughts, moment youencounter a negative thought try to replace with apositive one or keep mind busy with activities orhobbies like painting, playing with your children,meditation, cooking or singing or anything whichmakes you feel good.
WOMEN’SHEALTH&YOGA4PRANAYAMASOR BREATHINGEXERCISESYou might think that I breathe every-day. Importantquestion is how do I breathe every-day?Pranayama is the ancient practice of controlling yourbreath. The goal of pranayama is to connect yourbody and mind and helps to deeply relax. Alsobreathing exercises or pranayamas help to supplyyour body with adequate amounts of oxygen as wellas removing toxins. This provides healingphysiological and psychological bene its.Bene its:· Brings about a balanced state of mind.· Boosts immunity and increases stamina.· Helps overcome emotional and hormonalimbalances.· Concentration which is the crucial objective ofPranayama, “Mind control via breath control”Everyday Try –Yogendra Pranayama I orEqual breathingFirst thing is to pay attention to the air you inhale intothe lungs; it’s a conscious effort not just a mechanicalprocess. Breathing is a vital force, which nourishesyour body. Deep conscious breathing helps byreducing stress levels and increases oxygencirculation.MethodIf you want to relax quickly; breathe in and breatheout equal amount of air or Yogendra Pranayama I.Breathing should be smooth and non-jerkyinhalation and exhalation of air. You can easily do thisby sitting in your of ice chair or from your sofa. Justclose your eyes and be comfortable (this can be easilydone sitting, standing, or lying down).Anuloma VilomaPranayamaThis pranayama is known to balance out the pranicchannels i.e. Ida and Pingala Nadis. This, in turn,helps to stimulate the Sushumna Nadi, which is at thecentre. This helps in balancing the two hemispheresof the brain. Thus bring about peace, tranquility,healing the body and helps in removing the toxins.MethodSit in a comfortable meditative posture, and usingyour right hand’s ring inger, little inger and thumb,control your nostrils alternately. Close the left nostrilwith the ring inger and inhale for two-seconds fromthe right nostril. Hold your breath for four-secondsby closing both the nostrils. Open the left nostril andexhale for two-seconds. Inhale immediately from thesame left nostril for two-seconds. Hold the breath byclosing both the nostril for four-seconds. Open theright nostril and exhale for two-seconds.This is one round of Anuloma Viloma, you can do 10rounds sets with normal breathing in between.Apart from this Yogendra Pranayama II, YogendraPranayama III, Yogendra Pranayama IV, UjjayiPranayama can be done to deeply relax andrejuvenate.
WOMEN’SHEALTH&YOGA5ASANAS OR YOGAPOSES FOR WOMEN &RELATED HEALTH ISSUESWomen go through lots of hormonal changes duringtheir life. To remain it, it is necessary to remain activeby taking regular walks and exercising. Yoga poses forwomen will help to not only de-stress but also keepthe weight in check and make the menstrual cycleand other common ailments like light periods, heavyperiods, PCOs, PCODs, thyroid hormone problems,migraines, stiff muscles, excess belly fat, menopausesymptoms, hot lashes etc.Surya NamaskarFace the morning sun while standing in a prayer pose.Slowly stretch your folded hands upwards and thenbackwards in a reclining posture or backward bendand inhale. Now exhale and bring your hands forwardtouching your feet. Bend your right knee and stretchthe left leg behind while placing your right legforward in an athlete position. Look up. Take the rightleg behind and make an inverted V with your body.Now go into ashtanga namaskar pose and thenlaunch into cobra pose. Again go into inverted V pose.Bring your left leg forward bent at the knee in anathlete position. Now bring both legs togetherforward bending, hands to feet pose. Inhaling slowlylift your both hands go backwards and end on prayerpose. Repeat 5 times.Bhujangasana or cobra poseThis asana helps you promote spine lexibility andde-stress. Lie down on your chest with your elbowsclose to your chest, palms facing down. Inhaling liftyour chest off the loor and keep reclining back. Makesure your navel is touching the loor. Hold the posturefor 10-15 seconds and gradually exhaling come backdown.Other asanas that can help Garudasana,Shalabhasana, Naukasana, Ekpadasana,Hastapadangushthasana (I, II, III & IV),Pavanamuktasana
WOMEN’SHEALTH&YOGA6KRIYAS TOGET RID OF IMPURITIESAND TOXINSKriyas help the body to clear the energy pathways,alleviate various infections, toxins, several ailmentsand strengthens the immune system. They help intheir individual capacities to improve the functioningof the respective organs or body parts. At The YogaInstitute, kriyas are considered as practices thatpredominantly develop ‘aishvarya bhava’, those thatboost self-con idence and promote vibrant health.Kriyas are puri ication techniques used to cleanseone's body and mind. Yogic hygiene includes ‘Sauch’,one of the most important Niyamas. Kriyas open upthe invisible energy pathways of our body known asnadis. When our body and mind are puri ied, itenables prana to low freely through our body andstrengthen our heart which regulates energy lowthroughout our body. Kriyas are performed beforeyou start your Asana and Pranayama practice.Kapalrandhra Dhouti kriyais one such effective tool to combat everydaystressors and pollutants and its harmful effects.Note: Your hands, neck, and face should be cleanbefore you do this kriya; especially before you doKapalrandhra Dhouti.Method Place thumb on one side of your temple. Usingfore ingers massage your forehead with youringers M a s s a g e t h e a re a b e l ow yo u r eye s i n asemi-circular motion using your fore and middleingers. Pinch your eyebrows along their length. Massage your cheeks in an upward direction. From left to right using your ingers massage thespaces above and below your lips. Massage sides of your face and behind your earsback and forth. Look upwards and massage your neck withupward strokes.Bene its1. A natural way to get a glowing skin2. Reduces dark circles around the eyes3. Look young and decreases wrinkles4. Helps in releasing stress and relaxing5. Improves the blood and oxygen circulation in ourbody, thereby impacting our mental and physicalhealth positively.
WOMEN’SHEALTH&YOGA7DE-STRESS ANDTAKE RESTMany scienti ic studies have indicated that womenare twice more likely to experience anxiety and threetimes more likely to suffer from stress-relateddisorders compared to men.Stress affects overall wellbeing. Prolonged stresshinders body’s response in releasing hormoneswhich affect physical health and bodily functions.The brain, nervous system and hormonal systemsrespond to stressful conditions by disturbingfunctions of the heart, thyroid, gastrointestinalsystem and the immune system and when thestressful situations continue, it can lead to ulcers,hypothyroidism or hyperthyroidism and even heartattacks.Stress has a direct impact on your hormonal health.The endocrine hormones help to control mood,growth and development, metabolism, organfunctions and reproduction. The endocrine systemcontrols how much of each hormone is released. Ifstress is unchecked, this can in turn play around withyour appetite, your moods, and even unnaturalweight gain. Also, when the body is undercontinuous stress, Cortisol hormone- is releasedcausing havoc on your emotional wellbeing andlogical thinking goes for a toss.Some Yogic Techniques that can help youto de-stress and relax are: Meditation or Aum Mantrachanting The Yoga Institute pioneeredNishpanda Bhava Anuloma Viloma PranayamaNishpanda Bhava
WOMEN’SHEALTH&YOGA8PCOs, PCODsAND YOGAPCOs (Polycystic Ovary Syndrome)and PCODs(Polycystic Ovary Syndrome Disorder) areconditions developed by the imbalances of theendocrine hormones. It is believed that hormonalimbalances and genetics play a vital role in bothconditions. Women with these conditions oftenexperience weight gain, irregular or missed periods,fatigue, unwanted facial hair, hair loss and thinning,acne, mood swings etc.Yoga gives in the much needed reliefs in both PCOsand PCODs conditions. Do try asana, pranayama andrelaxation at home.ShavasanaThe corpse pose, or Shavasana, can help in relaxingthe mind and keeping your cortisol levels in check.Since stress is one of the leading causes of PCODs,PCOs, yoga for PCOs can help you in de-stressing.Lie down lat on your back. Place both your hands oneither side of your body with palms facing up. Closeyour eyes and lie still. Breathe slowly and as deeply aspossible through your nostrils. Empty your mind andfocus on your breathing. Try to lie in that position forat least 10 minutes without any movement.Supine Butter ly poseLie down on your back and try to relax. Pull your legsclose together joining both feet together in a butter lyposition. Hold your feet and try to pull it as close toyour body. Gently move your legs up-and-down likebutter ly wings lapping few times. You can put acushion under your lower back for support duringthe asana. Continue for about 5 minutes, take a break,and then repeat.Alternate nostril breathing orAnuloma-Viloma pranayamaSit in a comfortable meditative posture, and usingyour right hand’s ring inger, little inger and thumb,control your nostrils alternately. Close the left nostrilwith the ring inger and inhale for two-seconds fromthe right nostril. Hold your breath for four-secondsby closing both the nostrils. Open the left nostril andexhale for two-seconds. Inhale immediately from thesame left nostril for two-seconds. Hold the breath byclosing both the nostril for four-seconds. Open theright nostril and exhale for two-seconds. This is oneround of Anuloma Viloma, you can do 10 rounds setswith normal breathing in between.Shavasana
WOMEN’SHEALTH&YOGA9RECREATION ORCULTIVATINGHOBBIESWhen we continue doing routine work or performingany activity regularly and continuously for somehours, it gives us stress, physical and mental fatigue.Hobbies or Recreational activity relieve us fromfeeling fatigue, restores our energy levels andpromote a sense of happiness.Some ideas to lighten the mood and feel relaxed Meditation or mantra chanting each day for 10minutes will help you to reduce stress, lower yourblood pressure, strengthen your immune system,and even improve your ability to concentrate. Brisk walk in garden or nature is a leisure activitythat promotes relaxation and rejuvenates thenervous system Gardening is a bene icial hobby. There’s theapparent bene it of growing your own fruits andvegetables, as well as pretty lowers. Cooking helps to make healthier food choices. Inaddition, cooking at home helps you to savemoney and ensures healthy food habits. Spending time with family helps to relax andstrengthen the family ties. Set aside and play someboard games together or tell jokes to each other. Playing any musical instrument helps to calmthe senses and promotes happiness and happyhormones. Dancing hobby helps to reduce daily stress andincreases serotonin levels or happy hormonesthat are linked to feelings of happiness andwell-being. Take Online Classes for learning new skillsincreases feelings of self-ef icacy. Learning newskill or language stimulates the brain and keepsyour mind sharp. Journaling is a great way to end the day. You willbe able to uncover or do Swadhaya or self studyabout what makes you happy and what drainsyour energy. This helps to make better andhappier choices.
WOMEN’SHEALTH&YOGA10IS YOGA SAFEDURINGPREGNANCY?Prenatal, during pregnancy and postnatal yogaclasses are important. I advise pregnant women tojoin yoga classes to stay it, calm, stress-free and workon healthy delivery. We have classes to prepare thecouple for their newborn. The aim of these classesand yoga is to bring their newborn into the worldwith minimum discomfort, hassle and pain. Yoga alsohelps to keep in check unreal fears, mood swings,emotions and anxiety. Apart from the mental wellbeing the moms-to-be are at an advantage to keeptheir weight in check and remain active.Many women encounter increased discomfort due tothe hormonal, anatomical and physiological changesthat happen during pregnancy, regardless of prepregnancy conditioning. Many times rigidity,soreness and stiffness of muscles develop in momsto-be especially if they are not active and it canhamper a smooth delivery.Yoga Bene its pre-natal and post-natal care Yoga helps to calm and stabilises emotions. Better blood circulation for both mother and thebaby. Yoga helps to boosts the functioning of relaxin (ahormone that relaxes the muscles and joints) andmakes the muscles, strong and lexibleThe asanas - TrikonasanaTrikonasana or the triangle pose Stand straight withyour feet apart. Raise your arms at shoulder level andthen bring them parallel to the loor. Now exhale andbend from your hip (not waist). Rest your right hand,without distorting your body, on your shin or ankle oron the loor while you stretch your other arm up in aline with your shoulder. Hold this pose for around aminute or less and then inhale as you come up.Reverse and repeat few rounds.Bene its: This works the legs and stretches the bodysideways. Helps to open up the shoulders and hipsare energised.Butter ly poseButter ly pose Sit with your legs stretched in front ofyou. Then bend your knees, bring your feet in and letthe soles of your feet touch each other. Hold both feetwith your hands and keep your back straight. Moveyour knees up and down like wings of butter ly lap.Each time try touching the ground without releasingthe joined feet.Bene its: Stretches the inner things and opens up thehips.Warrior Pose Ensures good sleep, reduces stress and anxiety. Asanas help to increase muscle strength andlexibility and so, helps in birthing. Yoga decreases the risk of pre-term labour. Postnatal period, yoga strengthens the pelvic loorjust like Kegel’s exercises. This preventsprolapsed pelvic organs, especially that of theuterusKeep a distance of two to three feet between your legsas you stand straight. Turn your left foot by 90degrees and align the heels of both feet. Lift both yourarms together and bring them parallel to the loor.Now exhale as you bend your right knee and look toyour right. Your ankle and knee must be in a straightline. Stretch your arms and push down your pelviswithout any jerks. Keep breathing go lower. Inhalewhen you come up and exhale as you bring yourhands to your sides. Reverse and repeat. Practise thisasana with wall support.Bene its: Women in their second and third trimestershould try this bene icial asana. Warrior posestrengthens the limbs, increases stamina, balance is
WOMEN’SHEALTH&YOGA10IS YOGA SAFEDURINGPREGNANCY?better and releases stress. The lower back lexibilityis increased.Other Recommended asanas andpranayamasSukhasana, Talasana, Yoga mudra, Shavasana,Anuloma viloma, all upward stretches likeParvatasana, Utkatasana with support, allmeditative postures particularly Bhadrasanasitting and lying down.Precaution- before you begin any yoga classes,ensure you have consulted your doctor before youstart on any exercise regimen. Also learn from aquali ied and experienced yoga instructor/teacherwho has experience in teaching pregnant women.Avoid Over-stretchingStop immediately if there is any discomfortDon’t lie on your abdomenAvoid long duration of activityDon’t do any asana or breathing exercisecontinuously or vigorously Take it easy .Talasana Variation 1-2-3
WOMEN’SHEALTH&YOGA11STRETCHING EXERCISESFOR BETTER FLEXIBILITYAND TO REMAIN FITSukshma VyayamaStretching exercises for better lexibility and toremain it.Sukshma vyayama is a very light form of stretchingexercise which can be performed by people of everyage group. The functioning of muscles and internalorgans are slow when you wake up every morning. Tobring warmth in the body, massage some importantorgans of the immune system, it is crucial thatsukshma vyayama is practised every morning. Thiswill help ease signs like stiff muscles, sore back andweighty body.Gentle body warm-up yoga exercises which works oneach body part and increases blood circulation andhelps to kick-start your day with energy, elevatedmood and enthusiasm.Head and neck movementsMethodSit or stand erect. Inhale, gently drop your headtowards your right shoulder without lifting yourshoulder. Exhale, bring head back to the centre. Dropit to the left shoulder and return to the centre. Rotateyour head in all four directions; Clockwise and anticlockwise. Repeat few rounds.Shoulder movementsMethodSit or stand erect. Keeping your hands close at thesides, while inhaling, lift your shoulders as high up asyou can towards your ears. While exhaling, relax yourshoulders. (Repeat this motion twice.). Practiseshoulder rotations taking the rotation from back,down and then upwards while inhaling and as youexhale bring the shoulders down. (Repeat few times.)Spinal movementsMethodSit or stand erect. Make gentle spinal movement likeslowly bending from side to side. Repeat few times.Arms and wrists movementsMethodWrists- Stretch your arms in front. Make ists. Rotateyour wrist in clockwise and anticlockwise directionfew times. Stretch your hands out at the shoulderlevel and gently clench your ists.Stretch both your hands to the shoulder level withyour palms facing down and ingers as wide apart aspossible. While inhaling, take your hands to therespective sides and as far back without tilting yourbody backwards. While exhaling, return to the front.Keeping the hands straight, perform wrist rotationboth clockwise and anti-clockwise. (Repeat twice.)Legs and ankle movementsMethodStand straight and lift one leg at a time and swing itgently front and back and then side to side takingsupport if required. Then rotate it clockwise and anticlockwise. Similarly, repeat clockwise and anticlockwise ankle movements few rounds.Bene its:1. Stiffness of muscles; aches and pains will go away2. Helps to strengthens the body’s defensemechanism and it is ready to ight infections3. Toxins and waste are eliminated from the body4. You feel active and energised each day.5. Stamina increases.
WOMEN’SHEALTH&YOGA12FAQs ONWOMEN HEALTHISSUESQ What are Fibroids?A Generally, ibroids are non-cancerous tumorgrowth in your uterus or womb. Also known asibromyomas, uterine myomas or leiomyomas.Fifty percent of women are mostly unawarethey have ibroids and one in every three womengets them in their life time.Q Can ibroids affect fertility?A It is best to take specialist advice if you arepregnant and have ibroids. But records show thattwo-thirds of women with ibroids stay at theirpresent size or have known to reduce in size atpregnancy stage. Generally, it is rare to havemiscarriage or premature labour or bleeding dueto ibroids.Q Why are my periods irregular andis this normal?A The average menstrual cycle is between 28 to 30days, but varies from women to women. Mainlydepends on food habits, stressors, illness, weight(gain or loss) and exercise which impacts themenstrual cycle and also if hormonalcontraception used. Irregular periods arecommon during puberty and when approachingor during the menopause phase. If you havebleeding after sex, irregular bleeding betweenperiods, if there are fewer than three weeksbetween the periods themselves, or there isbleeding after the menopause, then consult yourgynecologist for further advice.Q My periods are extremely heavy withlots of clots. Is this anything to worryabout?A Menstrual cycle or periods last from three toseven days with one or two days of heavy low.Also, the amount of blood loss can vary frommonth-to-month, and this is normal. The bleedingcan have clots and differs from women to women.If you are experiencing heavy period where youhave to change your tampon or pad more thanonce an hour or the bleeding is lasting for morethan seven days, then you should immediatelyconsult your gynecologist for further advice.Q I am having my menopause and am now53 years old. My main problem is I havelots of hot lashes and feel fatigue.A During menopause it is normal to have hot lashesor lushes and feel tired. Meditation and breathingexercise or pranayama like chandrabhedan can bedone to reduce the discomfort and get a good nightrestful sleep. Including foods rich in antioxidants,iron and vitamin C like lime, lemons, beetroots,spinach etc.Q How do I get rid of bloating and gasesduring pregnancy?A Try to increase intake of luids throughout the day;hot soups, buttermilk etc. This helps the digestivesystem and helps to avoid constipation, which canincrease bloating. Go in for smaller meals, chewyour food properly, try to relax in shavasana andreduce intake of cruciferous vegetables, beans etc.Q Can thyroid problems cause menstrualproblems?A In women, thyroid diseases like hyperthyroidismor hypothyroidism can affect your menstrualperiod making your periods very heavy, light orirregular. Thyroid hormone helps to control yourmenstrual cycle.
WOMEN’SHEALTH&YOGAACKNOWLEDGMENTThe Yoga Institute always believes in serving the society. Owing to the current world scenarios, we wanted totake the science of Yoga to reach every household and help women with their health problems.The conception of this book is dedicated to women and reviving the ancient yogic techniques that willmotivate women to take better care of themselves.I would like to express my gratitude to Vandana J Desai for editing, and giving an in-depth, expression andmeaning to my thoughts as well as compiling this book. I thank The Yoga Institute Publications for ensuring thatthis profound knowledge reaches out to millions worldwide.I hope this book bene its all the readers and practitioners. And it takes forward the core vision of The YogaInstitute to spread the aware
based on ancient yoga practices, hatha yoga texts, yoga philosophies and our experience of being the oldest yoga institute in the world. This is an initiative by The Yoga Institute to bring to light, different women related health issues and yoga methods to
