Assistant Professor

Department of Physical Education

SGTBS Govt Degree College Bilaspur,

Rampur,   U.P., India 

Introduction of Yoga and its importance

Every one of us is found to be seeking happiness throughout our life, happiness in man’s life has always been the goal of all endeavors including religion, philosophy & science. Yoga has recently come to be recognized all over the world as a means for the fulfillment of that goal. Scientific investigation are under way for studying the utility of various yoga techniques for the improvement of physical & mental health.

The importance of yoga for the prevention and cure of disorder is being felt more & more. The action of yoga techniques in this respect is many fold. In various asanas, as we shall see later, some muscles and other parts of the body are pressed, while some others are stretched. And this pressure or stretch keeps on working continuously for some time on the parties concerned. This improves the muscle tone & promotes blood circulation. When blood is supplied to a body part in sufficient quantity, it assure a sufficient supply of nutrients and removal of waste materials and tonic substances. This helps to remove congestion of blood & checks any disability or weakness of the tissue and the organs concerned. There are various asanas available for this purpose and through them no part of the body may be left without benefit.

Yoga the set of ancient physical, exercise, meant to keep man physically, mentally and spiritually fit, has caught the attention of the whole world now. The word yoga is generally associated with yogi, as Hindu saint, and sounds rather religious. However, Hatha yoga along with Pranayama is now being practiced by many people purely as a set of physical exercise devoid of religious or spiritual conations. And as a distinct system to take up the body and the mind, there is no set of physical exercise that can equal yoga.

Yoga for women                                                                                        

1- All women who keep normal health may practice. Asanas and Pranayama taking into consideration their bodily build, age and physical activities at home. Regular practice will relieve strain, impact energy, improve the figure, and prevent many uterine and ovarian diseases and several disorder connected with menstruation and child birth. Excess fat could be reduced and the body developed symmetrically. They should, however avoid difficult Asanas.

2- Women should avoid yoga practice from the time menses actually begin to flow until they stop, the normal period being three to four days. It is better to rest during the period, for which Savasanas will be especially helpful Yoga practice many be resumed after the period is over. Practice during the period may cause increased bleeding.

3- After marriage and as a preparation for child birth, such asanas which loosen the muscles of the pelvic floor, stretch the hips, increase the flexibility of the spine and strengthen the muscles of the abdomen and back should be given preferences.

Pre-natal exercise

1- Mother to be should not start Asanas for the first time since the danger of miscarriage is greatest during the early months of pregnancy. Those who are regular practitioners may take them lightly and selectively without too much bending or force up to the fourth month to keep the whole birth mechanism in order.

2- Asanas which tone up and relax the particular muscles that will be used in the actual child birth and those which increase the flexibility of the hips may be practiced up to the fourth month of pregnancy.

3- Padmasana and bhadrasana are recommended for women in pregnancy as a preparation for child birth as they open up and develop the pelvic floor and loosen up the concerned muscles.

4- From conception onward until approximately the fourth month of pregnancy, the following Asanas can be performed by expectant mothers, taking into consideration their age, physical condition and circumstance :-

1. Surya Namaskar     

2. Naukasana (Supine)

3. Ashwini Mudra

4. Moola Bandha

5. Pawan Mukatasana,                                              

6. Janu Sirasana

7. Yoga deep Breathing

8. Ujjayi

9. Anulom Vilom Pranayama

1. After the third month of pregnancy, all inverted, forward and backward bending postures, which compress or stretch the abdomen should avoided. Any asanas which bring about discomfort should also be discontinued.

2. From fourth month to begin of fifth month of pregnancy only Ashwini Mudra, Ujjayi, Anlomvilom and savasana should be practiced.

3. Beging of fifth month till pregnancy all asanas should be discontinued except Savasana.

Post natal exercise

For the first three month only rest, sleep and relaxation is needed rather than exercise.After third month of delivery Asanas, Pranayama and Suryanamaskar may be done by the beginner, avoiding strain.

All inverted postures like Sarvangasana, Viprit karani and position 8 of Surya Namaskar are excellent after child birth as they counter act the effect of gravity on the internal organs during pregnancy and help them to slide back to their proper places. For contraction of pelvic floor. Mutsyasana, Bhadrasana, Yoga Mudra and Mool Bandha would prove beneficial. Naukasna (spine), Pavanmuktasana and Chakrasana will recondition the abdominal muscles Bhujangasana, Ardha Shalbhasana Dhanurasana, Vajarasana, Supt. Vajarasna Ushtrasana, Ardha Matsyandrasana and Akarshana, Dhanurasana will also help the body to get back into in its normal shape and size. The asanas done slowly puts the pelvic organs and supporting structures under tension and strengthen them. Rest in Savasana in between each Asana and at the end of practice period. The above mentioned asanas will help the body regain its shape and strength within a few weeks.

Female disorder

The disorders of menstruation, whether pain, scantiness, pre-fusion or irregularity, are not disease of themselves but the symptoms of other diseases. The treatment of these disorders should, therefore, aim at identifying the cause and correcting it and not by the relief of symptoms.

Menstrual disorders

1. Amenorrhoca-Physiological or Pathological cessation of menstruation.

2. Menorrhoca excessive and prolonged bleeding during the menstrual period through the cycle remains unaltered.

3. Dysmenorrhoca difficult or painful menstruation.

4. Lecorrohoca-mucous discharges from the vagina “the whites”.

Asanas recommended specific

1. Shalabhasana

2. Dhanurasana

3. Paschimotasana

4. ArdhaMatsyendra

5. Baddha Konasana

6. YogMudra in BadhaPadmasana

7. Sasankasana

8. Janu Sirasana

9. Bhadrasana

10. Pavan Muktasana

11. Naukasana (spine)

12. Bujanagasana these asanas helpful to normalize the menstrual cycle.

General

1. Sirasana

2. Vipritkarni

3. Sarvangasana

4. Matsyasana

5. Halasana

6. Padmasana

7. Suptavajrasana

8. Uddiyana

9. Nauli

10. Moola Bandha

11. Trikonasana

12. Utkatasna

13. Relaxation in savasana

Displacement of uterus and fallopian tubes

The uterus may get loose and tend to fall downwards and outwards (prolapsed) due to weakness of pelvic & vaginal muscles, particularly several disorders. In severe cases, the cervix of the uterus may be pushed down to the level of the valve. And in extreme severe cases the entire uterus may be extruded from the vagina.

Specific

All inverted postures like – Sarvangasana, Vipritkani, Sirshasana and Halasana will help the displaced internal organs to gall into their correct anatomical position. Cycling movement in viprit karni.

General

Other assanas – Matsyasana, Bhujangasana, Shalbhasana, Janu Sirasana, Paschimotanasana, Ustasana, Yog Mudra, Ashwini Mudra, Sasankasana, Naukasna, Baddha Konasana, Pavan Muktasana, Bhadrasna, Mool Bandha, Uddiyana, NauliTrikonasna.

References:

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