Yoga for Women’s Health Yoga can be a great therapy for a variety of women’s reproductive problems. Ultimately yoga helps to bring a state of balance in all aspects, physical, mental and spiritual. We know that many physical problems can be linked to mental aspects. An obvious and simple example is the effect of stress on the menstrual cycle. There is such a delicate balance of hormones involved in maintaining a healthy menstrual cycle and just having a stressful event can stop, delay or bring on menstruation. Some of the common gynaecological problems that can be helped with yoga include pre-menstrual tension or pre menstrual syndrome, dysmenorrhoea or painful menstruation, amenorrhoea or absence of menstruation, menorrhagia or heavy menstruation, irregular menstruation, infertility, leucorrhoea, uterine prolapse, endometriosis and menopause. There are many causes as to why these problems occur and when we want to treat a women with yoga therapy it is important to try and find the root cause of the problem, not just to treat the symptoms. Common causes can include stress, anxiety, obesity, poor diet, disturbed lifestyle, disturbed relationships, hormonal imbalance which may come from physical or emotional problems, genetic factors, weakness in the pelvic region, low prana or vitality and an unhealthy relationship with the menstrual cycle. The relationship one has with their menstrual cycle is very important. Many women have less awareness of their cycle, they may feel embarrassed, shy, dirty, they may push it aside and pretend it’s not part of them. Many of these reasons may come from cultural beliefs or what one thinks society expects. It is important to accept these natural cycles which give us a clear indication of our physical health and allow us to become more and more in tune with ourselves and the earth. Looking at treatment from a yogic perspective they are many different techniques that may be used. These include asanas, pranayam, cleansing, bandhas, mudras, meditation, mantras, lifestyle and diet. There are a few different angles that a therapist can use to treat the women and it will have to be individualised to suit them. The treatment focus may be simply to reduce stress and/or anxiety, to balance the emotions such as fear, guilt, anger and frustration, to improve the circulation and prana to the pelvic region and pituitary gland, to redistribute and harmonise the prana, to balance the hormones, to remove pelvic congestion, to correct the position of the uterus and to strengthen the surrounding ligaments and muscles, to create a more yogic lifestyle or routine, to increase awareness of the body and mind, especially in relation to the menstrual cycle, and to accept one’s femininity. The chakras can also be included in part of the treatment focus. All chakras are important and need to be balanced, however for some women there may be one that needs a little more attention. Ajna chakra has a strong effect on the pituitary which governs all the hormones of the body. Vishuddhi is important regarding one’s voice and expression. If a women is not expressing herself it can lead to supression and create more negative emotions. Anahata should be looked at to create acceptance and openess, of one’s self and of others, its another form of expression. Manipur helps to balance, control and improve our pranic energy. It also has a strong effect on our adrenals which help us to deal with stress. Swadhisthan covers the reproductive system, our desires and inhibitions and Mooladhara, along with Swadhisthan governs the reproductive system and our primal energy and fears. Asanas help to strengthen and tone the reproductive system, abdominal and pelvic areas. They increase the pranic energy, help to balance the emotions and to balance the hormonal secretions. One may focus on the pituitary, thyroid, reproductive and/or adrenal glands. Asanas can also be helpful to remove pelvic congestion and improve circulation of blood and nutrients, removing impure blood and toxins. Yogic movements and warm ups can also be of benefit. These include Surya Namaskar - Sun Salutation, which helps to balance the hormones and also to correct a retroverted uterus, which may be one of the causes of infertility. The Shakti Bandha series, Swami Satyananda’s Pawanmuktasan series three, helps to release energy blockages in the pelvic region, increases vitality, tones the pelvic organs and helps with the removal of menstrual problems. They include Rajju Karshanasan – Pulling the Rope, Chakki Chalan – Grinding the Mill, Gatyatmak Meru Vakrasan – Dynamic Spinal Twist, Nauka Sanchalan – Rowing the Boat, Kashtha Takshanasan – Chopping the Wood, Namaskarasan – Salutation pose, Vayu Nishkasan – Wind Release pose, Kawa Chalasan – Crow Walking and Udarakarshanasan – Abdominal Stretch pose. Shashank Bhujangasan – Hare/Moon to Cobra pose, Druta Halasan – Plough to Forward bend, and Uttanasan – Squat and Rise, can also be of great benefit. Specific asanas that can be useful include Sarvangasan – Shoulder Stand pose and Viparit Karni – Inverted pose as they help to strengthen the ligaments surrounding the uterus, preventing prolapse, especially after childbirth. They are also helpful for irregularities in menstruation, dysmenorrhoea prevention, drainage to the pelvic area and for the pituitary. Naukasan – Boat pose, strengthens the ligaments around the uterus and pulls them up. Chakrasan – Wheel pose, has an effect on all the hormonal secretions, Shirshasan has an effect on the pituitary and can be helpful in easing pre-menstrual congestion. Bhujangasan – Cobra pose, can help in leucorrhoea, painful or absent menstruation. Ardha Matsyendrasan –Half Spinal Twist, relieves congestion. Titali asana – Butterfly Pose, opens the pelvic region. Halasan – Plough pose, has an effect on the hormones – pituitary, thyroid and gives pressure to the pelvic region. Kandharasan – Shoulder pose, tones the pelvic organs, prevents miscarriage, helps with menstrual problems and prolapse. Matsyasan – Fish pose, stretches and increases prana to the pelvic region. Shalabhasan –Locust pose, strengthens the pelvic organs and gives an automatic sahajoli mudra. Dhanurasan –Bow pose, effects the thyroid and adrenals, helps to regulates menstruation and can be beneficial during menopause. Paschimottanasan –Forward bend pose, relaxes and compresses the pelvic organs, helps during menopause and for menstrual difficulty.Supta Vajrasan – Reclining Thunderbolt, and Vajra Matsyasan – Fish pose in Thunderbolt, give pressure to the pelvic region and are useful during menstruation. Ushtrasan – Camel pose, tones and strengthens the pelvic region. Other asanas which can be beneficial include Ardha Chakrasan – Half Wheel pose, Uttanpad Chakrasan – Raised Leg Rotating pose, Ashwini Mudra – Horse Gesture, Aakarna Dhanurasan – Archers Bow pose, Sankatasan – Difficult pose, Garudasan – Eagle pose, Parivart Trikonasan – Inverted Triangle pose, Veerasan – Warrior pose, Uttanpadasan – Raised Leg pose, Patangasan – Kite pose and Siddhasan – Perfect pose. Looking at breathing techniques and pranayam, these have a stronger effect on the mental aspects and are much more powerful in reducing stress. Bhastrika – Bellow’s Breath, is helpful for removing toxins and increasing vitality, making it useful for amenorrhoea and dysmenorrhoea. However, it should be avoided during menstruation. Ujjayi – Victorious breath, is tranquilizing and helpful for balancing the emotions, anxiety and stress relief. Nadi Shodhan – Alternate Nostril Breath, especially with the bandhas, helps to clear pranic blockages, balances, calms and relieves stress. Bhramari – Humming Bee Breath, is healing and soothing, making it helpful for anxiety and stress. Sheetali and Sitkari – the cooling breaths, are useful during heavy menstrual flow, calming and helpful in muscular relaxation. Cleansing techniques can be helpful. Neti, the Nasal cleansing, is helpful for stress and has a strong effect on ajna chakra. Vaman can help those with emotional disturbances, especially for women who are holding on to their emotions and not expressing them. Vaman helps with anger, irritation, frustration and the many mental complexes that we build up over time. Kapalbhati helps to removemental disturbances, release emotions, gives clarity of mind and re-energises the body and mind. Agnisar Dhouti increases prana and tones the pelvic organs. Lagoo Shankarprakshalan helps to remove constipation which often increases pelvic congestion and pain. Bandhas can also be beneficial. Regular practice of moola bandha – the root lock, removes pelvic congestion, tones the muscles of pelvic floor, reawakens prana and controls sexual urges. Uddiyan bandha – abdominal lock,tones the pelvic region and reproductive system, as well as increasing vitality.Jalandhar bandha – the throat lock helps with the thyroid and metabolism. Kumbhak with the three bandhas regulates the distribution of prana, brings tranquility on all levels and regulates the endocrine system. Mudras can be used to create energy in the reproductive system, to stimulate the pelvic nerves and to tone the organs. Sahajoli mudra redirects energy and removes unwanted sexual thoughts and conflicts.Viparit Karni, the Inverted pose, practiced as a mudra, helps to prevent disease. Pashinee mudra, also known as Karnapeedanasan or Ear Trouble pose/Folded Leg Plough gives pressure to the pelvic region. Ashwini Mudra, especially in Inverted pose,is helpful for prolapse and Yoni Mudra is stabilizing and invokes the primal energy inherent in the womb. Mantras are an important part of treatment and are a form of meditation. Mahamrityunjaya mantra is healing and balancing. Gayatri mantra increases the pranic energy and stabilises the emotions. Durga or Goddess mantras allow a women to connect with the divine female energy inherent within all of us and help us to accept our femininity. Durga mantras are also helpful for overcoming the obstacles of life. Om chanting is helpful for stress relief and to balance the emotions. Yoga Nidra helps to remove tension and negative attitudes towards menstruation, especially for younger girls with pain. It also helps one to overcome mental conflicts and issues that we may or may not be aware of. It’s a form of mental cleansing but also deep relaxation that everyone can benefit from. Antar mouna is a form of meditation where one can remove tension and become more aware so that one becomes less influenced by the obstacles and distractions of the world. Lifestyle and diet are also important in treating someone wholistically. The way one lives their daily routine has a strong effect on their health. There should be a certain amount of discipline and control in one’s life, for example fixed timings for eating and sleeping can help the body to learn and become in tune with the natural bodily rhythms. As per naturopathic and yogic principles fresh air, clean water, exercise, rest and relaxation are all an essential part of one’s day. Looking at diet one should avoid a high protein diet, especially meat and dairy which can cause aggravation and increase acidity. Instead a diet high in fruit, and vegetables, plus wholegrains and nuts will give the most benefit. Coffee, processed foods, sugar and fat should be reduced or avoided. It is essential that we take time out for ourselves, whether it is our yoga practice or other activities and forms of relaxation. Finding our role in life will help to give us motivation, energy and happiness. It will bring peace, contentment and satisfaction of life which will ultimately have a very strong positive effect on our health. There are so many different yogic techniques that can be helpful in treating a women with reproductive problems. What is important is that the women is treated wholsitically. Just doing some asanas is not enough. Of course asanas will give benefit but it’s the overall treatment, working on all aspects, physical and mental, that is going to create the most healing and create balance which will show through in a healthy body and mind. By Kate Mandlik Course Coordinator Yoga Vidya Gurukul Ashram, India www.yogapoint.com
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