The benefits of yoga and reasons for starting classes for the male body, for women and for children

How is yoga beneficial for women's health?

Women's yoga brings harmony to health and allows you to get rid of difficulties of various kinds.
This happens by performing practical exercises that act on all three levels of the endocrine system - the hypothalamus, pituitary gland and ovaries. With the coordinated interaction of these levels, hormonal and biochemical processes proceed correctly. What does women's practice provide and why is it needed:

• formation of correct posture, normalization of metabolism, getting rid of extra pounds;
• increasing muscle elasticity and flexibility if you do asanas such as Parshvottanasana, Adho Mukha Svanasana, Virasana, Virabhadrasana 1 and others on a regular basis;
• strengthening the immune system , increasing the protective barrier of the female body to common diseases;
• the skin is cleansed, becomes elastic, toned, tightened, the appearance of swelling and wrinkles is prevented;
• strengthening blood vessels , normalizing blood pressure, reducing blood viscosity, which reduces the risk of stroke;
• normalization of the hormonal system (including increased appetite goes away);
• improvement of blood circulation , blood supply with oxygen; cleansing cells of toxins, improving brain activity (an exercise with your head upside down, for example, Shashankasana, is suitable for this);
• the processes of rejuvenation of the body are launched;
• weakening of pain syndromes during menstruation and the premenstrual period;
• improved sleep , easy adaptation to stressful situations, relief from depression and anxiety.

Yoga has a powerful effect on the body, which becomes noticeable after just a month of regular practice.

Yoga for women: a beautiful figure as a side effect

How to get a beautiful figure? Everyone has their own list of remedies: fitness, massages, fasting. But, as a rule, yoga is never included in the list of figure-correcting remedies. And completely in vain! The practice of yoga works real miracles with our body, and body correction will only be a pleasant “side effect” in addition to the magical changes that happen to beginning yogis.

Commented by specialist Tatyana Borodaenko, founder and leading teacher of the Iyengar Yoga Center.

I want to assure skeptics that a better means of shaping a figure than yoga has not yet been invented. Although it is true that correction of body contours in the practice of yoga is not the goal, slimness and fit during the classes are achieved by themselves.

In the gym, sculpted muscles are pumped up, which at first seems beautiful, but this is not very useful: when muscle mass is excessive, the figure becomes unnatural, muscles lose functionality, joints lose mobility. Watch such athletes - they have no flexibility and mobility, because all their muscles are “clogged.” They cannot withstand multidirectional loads - they simply cannot hold their arms to the sides, they, being so powerful, do not have enough strength to do this! Such a body does not provide either health or energy, because the mounds of muscles are pumped up due to the growth of large muscle groups, and small muscles, just those that control the bones of the skeleton and support the internal organs, begin to be depressed and atrophy.

When people don't engage in physical activity, their body also suffers. Flabby muscles poorly supply the bones with oxygen and nutrients, osteoporosis appears, and the risk of fractures increases. Fats accumulate in sagging tissues, stagnation of energy occurs - the root cause of all diseases.

From the point of view of the body’s energy, when the muscles are flabby, the body is amorphous and seems to “fall out”, we lose energy. On the contrary, when the body is compact, collected, in good shape, we accumulate energy and get tired less.

That is why during yoga classes the teacher always focuses on the need to retract the muscles - this simple technique makes them elastic, resilient, and strong.

Thanks to the practice of yoga, a person acquires chiseled muscles, reveals the natural beauty of his body: posture improves, shoulders unfold, the spine elongates and because of this, height increases slightly, the person begins to move more gracefully.

Modern fashion that demands the 90-60-90 standard from everyone is crazy! People have different body types, and the slimness that is given to some by nature can be achieved by others only through self-torture and damage to health. You can go ahead - diets, a clenched will all the time. Even if this pressure can be withstood, the nervous tension is inevitably relieved at other levels - the person begins to drink, smoke, lash out at others, and new diseases appear.

But the reason for excess weight for many lies in the habit of stress eating. This means you need to eliminate the root cause - be able to react correctly to stress. Yoga classes harmonize consciousness, calm the nervous system, and build stress resistance. When you practice, there are no attacks of hunger or bulimia. Slimness is achieved by itself, without much effort. By the way, thanks to the practice of yoga, you can not only lose, but also gain weight, which is important for people suffering from underweight.

And finally, another unique ability of yoga asanas is that they can change the shape of the leg bones! No other sport can achieve this. All leg deformities originate from deformation of the sacrum and lower back. By practicing asanas, we straighten the spine and get rid of deformities. Thanks to constant stretching and retraction of the muscles, we make our legs beautiful, straight, and slender.

People who regularly practice yoga are unfamiliar with spring chores to get their figure in order - their bodies are slim and beautiful all year round.

What do classes provide on the mental and spiritual levels?

Calming breathing practices (Nadi Shodhana, Apanasati, etc.), relaxation techniques (meditation, Yoga Nidra, Shavasana) have a positive effect on a woman’s psychological health.
Women's psychology is a particularly sensitive area due to mood swings, emotional outbursts, and intense sensitivity. Yoga helps women explore their true nature and purpose, understand their real needs, learn to express them with dignity, without being influenced by external circumstances. A woman gains confidence in her strength, becomes optimistic, charismatic, and attractive.

Yoga, with the right and regular approach, begins to bring more and more pleasure from practice. It is not like a grueling workout, and therefore any woman can enjoy it.

What is good practice for the fair half of humanity? The spiritual component receives a powerful boost, and when a woman is metaphysically ready, a charge of personal development occurs with inevitable changes in the quality of life.

Impact of breathing exercises

A well-known breathing technique in yoga, pranayama, can teach a woman to understand her body and feel the tension in every cell of it. This practice is used by all experienced yogis, because only with its help can one really achieve complete relaxation. Let's look at the effect yoga has on a woman's body in terms of breathing exercises:

Lion pose

Nadi Shodhana

• exercising control over all physiologically important systems;
• gradual improvement of the circulatory, digestive, urinary systems, as well as effects on the endocrine system;
• stimulation of the pancreas and liver;
• development and giving elasticity to the muscles of the lungs;
• enrichment of the brain with oxygen;
• heart health;
• activation of the intestines, elimination of constipation;
• giving tone to the nervous system.

This is only some of the benefits of yoga on the human body with the obligatory use of pranayama techniques. When carrying out proper breathing, which is used by yogis, a woman allows the body to become saturated with oxygen. This cleanses the blood, activates the lungs, setting them up for work.

In addition to physical effects, pranayama perfectly cleanses a woman’s consciousness. Fatigue, everyday troubles, constant haste and irritation - all this can be removed from life by doing yoga. The beneficial effect of yoga on a woman’s psyche is achieved through the use of correct breathing techniques, which you can learn on your own.

Important: If you have a history of chronic blood diseases, increased intracranial pressure, or have undergone surgery, you should refrain from using this practice.

Harm and contraindications

If all the principles of performing asanas are incorrectly or insufficiently understood, a woman can harm her health, for example, stretch muscles, ligaments, damage joints, injure the spine and other undesirable consequences.
If there are contraindications, you should definitely consult your doctor and receive appropriate recommendations. Under no circumstances should you practice practical yoga under the following circumstances:

Legendary meditation course without payment We recommend! The most popular meditation course for beginners in Russian. More than 100 thousand people have already learned to meditate. Try it yourself. Read more.

• mental disorders;
• severe blood and heart diseases;
• the presence of low-quality tumors;
• spinal injuries, traumatic brain injuries;
• hypertension (stage 2 or 3);

You should temporarily limit yourself in activities when a woman:

• increased body temperature;
• painful symptoms or heavy discharge during menstruation;
• first trimester of pregnancy;
• heaviness in the stomach from overeating, full stomach;
• chronic diseases during exacerbation;
• period after surgery.

The influence of yoga on the harmony of thoughts and psyche

The correct functioning of the internal organs will depend on how normally the human mental system functions. Often, the consequences of nervous disorders are various diseases of the stomach and heart, in addition, muscle tension appears.

Yoga is considered one of the methods for solving women's problems associated with nervous breakdowns and prolonged depression. Regular exercises gradually affect the body, after which the influence of yoga on the human psyche begins. Experienced masters warn that during the performance of asanas the mood can often change. This factor is associated with affecting a diseased internal organ. You should not stop training in such situations - you should endure what is happening, gradually gaining calm.

Shavasana

Buddha konasana

Supta baddha konasana

The technique is considered a kind of distraction of the brain from pressing matters. By performing asanas that affect the entire woman’s body, the mind concentrates on tension and relaxation. Energy is felt throughout the body, and the brain directs it. That is why most yogis are calm and balanced, their thoughts are in harmony.

The influence of yoga asanas on a woman’s psyche has been proven: everyone who regularly practices the technique feels in good spirits and a clear mood. The following changes were noted:

• eliminating stress and nervousness;
• decreased anxiety;
• emergence of self-control;
• concentration of attention;
• eliminating fears.

All this can be achieved only through diligent exercise, which can be done at home. After several months, the woman will feel the enlightenment of her mind, her thoughts will go in the right direction, and irritability will disappear.

Tips and exercises for beginners

Before you start practicing, you need to choose comfortable clothes and a suitable yoga mat, according to your preferences and external characteristics. It is recommended to choose a high-quality lightweight mat with anti-slip properties.

The following exercises are useful for women to perform, and, moreover, they are suitable for beginners:

• Janu Sirsasana (head to knee pose);
• Vrikshasana (tree pose);
• BaddhaKonasana or butterfly pose;
• Virabhadrasana - hero pose;
• UpavisthaKonasana – sitting bend with feet wide apart;
• Halasana or plow pose;
• Marjariasana – stretching cat pose;
• Sarvangasana - shoulder stand or birch;
• Paschimottanasana – bending towards the legs while sitting;
• Matsiasana or fish pose;
• Shavasana - relaxation in the dead body pose;
• Yoga mudra is a pose of mental unity.

Very important! You can start exercising only after warming up to warm up your body.

Who is yoga recommended for?

The practice of body relaxation is recommended for all women who are committed to the path of understanding their body and purifying their thoughts. This technique is most suitable for healing purposes when there are such problems:

Warrior Pose

Boat pose

Ardhachakrasana

• problems with the spine in the form of scoliosis, osteochondrosis and hernia;
• joint diseases;
• a feeling of constant tension, as a result: insomnia, anxiety, fear;
• muscle fiber clamps.

Training is harmless in most cases, and the beneficial effects of yoga on the human body once again prove that the technique is considered useful for comprehensive health improvement and prevention.

The positive effects of yoga exercises can be considered to be beneficial for the blood. When performing exercises, every cell of a woman’s body is renewed, which leads to a reduction in the risk of their dysfunction, and subsequently to the absence of diseases. In addition, cellular synthesis is accelerated, so classes are recommended for everyone who wants to maintain health and youth for many years.

In general, the effect of yoga on a person is favorable. Both women and men choose this particular practice to achieve harmony and improve well-being. Enjoy regular exercise and over time your body and mind will be satisfied, and your soul will find peace.

Medical view

In Soviet and early post-Soviet times, official medicine did not accept yoga and called the teaching charlatan. Today, many doctors themselves have joined the practice and advise it to patients, especially those for whom other physical activities are contraindicated. The practice is officially used in many health institutions as an activity to strengthen and maintain health. But doctors do not attribute any miraculous properties to yoga and never recommend it as a treatment option.

Let's sum it up

• Yoga is an ideal practice for self-improvement, which is suitable for people of all ages, even those suffering from serious illnesses with contraindications for classical sports.
• During classes, a person does not overexert himself either physically or psychologically.
• There is no need for special conditions for training - all exercises can be done at home, but after preliminary training. Finding a master in small towns is quite difficult, but you can also join the philosophy of life on the Internet: there are many resources and online training to help beginners.
• The positive effect is noticeable after the first lesson.
• Many exercises are available to pregnant women and young mothers.
• People who have started yoga never give up the practice - it is a part of life that helps them stay healthy, happy and successful.
• Statistics results: people who devote 1.5-2 hours a week to practice live 8 years longer than others.

As for the opinion of inveterate skeptics who consider practicing yogis to be eccentric people who “feed on air” and, with their abstraction from the worldly, simply close themselves off from everyday problems - this is an established stereotype that has absolutely no basis. You will be surprised, but most major businessmen, executives, directors and producers have been practicing yoga for many years and owe much of their success to constant practice. A person who practices yoga is less susceptible to stressful situations, makes balanced, reasonable decisions, is able to tune out the little things and focus on what is truly important. Plus, good physical shape, good health and energy. All together creates a real guarantee of success in any business.

Yoga is a deep system of self-improvement - focusing on the present, which gives harmony in the future. The philosophy of the practice wisely says that you need to accept any choice. We in no way impose this direction and do not put it above any sport, but we advise you to consider it to improve your health.

Author:

Sabuk Tatyana Leonidovna hygienist, epidemiologist

Benefits for your figure

Yoga classes normalize weight, over time it becomes noticeable to the naked eye. Exercises and asanas can correct problem areas without exhausting diets, get rid of cellulite and improve skin condition. Exercise reduces appetite. In addition, yoga involves avoiding fatty foods, which helps improve overall health.

Yoga has special asanas and techniques that can improve the functioning of certain organs and cure many pathologies.

Special techniques, influencing the body in a certain way, strengthen the muscles, forming a beautiful relief.

Eight limbs of yoga

The ancient treatise “Yoga Sutras of Patanjali” describes 8 stages of teaching that a person has to learn:

• Pit. Ethical and moral foundations.
• Niyama. Self-discipline and asceticism.
• Asana. Physical exercise.
• Pranayama. Breathing techniques.
• Pratyahara. Practice controlling your own feelings.
• Dharana. Deep concentration on a specific object.
• Dhyana. Meditation, which is a continuation of Dharana, involves calming the mind.
• Samadhi. Deep meditation that leads to a special state of consciousness. The bonds of the human ego weaken, the internal microcosm merges with the external “cosmic Absolute”.

Modern practitioners do not dive so deeply; they limit themselves to proper breathing, asanas and control over emotions.