Yoga is a sport that not only trains the body, but also the mind and soul. Yoga can provide many benefits for women's health, especially in overcoming various problems often experienced by women, such as polycystic ovary syndrome, menstrual pain and stress. Yoga can also help women maintain physical and mental health during pregnancy and menopause.
However, many women are hesitant to start yoga, because they think that yoga is a difficult exercise and requires a flexible body. In fact, yoga can be done by anyone, including beginners, as long as it is done in the right way and according to the body's abilities. There are many types and movements of yoga that women can choose, according to their goals and body condition.
In this article, we will discuss yoga for women, from benefits, tips, to movements that are suitable for beginners. Check out the complete review below.
Benefits of Yoga for Women
Yoga is a sport that focuses on strength, flexibility, balance, breathing and relaxation. Yoga can help women improve physical and mental health, as well as overcome various problems that are often experienced by women. Here are some benefits of yoga for women:
- Forms and strengthens body muscles. Yoga can help women shape and strengthen body muscles, especially the chest, arms, back, stomach, hips and legs. Toned and muscular body muscles can make women look more proportional, confident and healthy.
- Increases body flexibility and balance. Yoga can help women improve body flexibility and balance, by performing a variety of movements that involve stretching and holding. Good body flexibility and balance can prevent women from injury, pain and poor posture.
- Maintain heart health. Yoga can help women maintain heart health, by practicing deep and regular breathing. Good breathing can improve blood circulation, reduce blood pressure, and reduce the risk of heart disease, such as stroke, heart attack, and heart failure.
- Lose weight. Yoga can help women lose weight, by burning calories and body fat. Yoga can also help women control appetite, by increasing awareness of the body and food. Yoga can also help women reduce stress, which is often the cause of obesity.
- Overcoming polycystic ovary syndrome. Yoga can help women overcome polycystic ovary syndrome, a hormonal condition that causes menstrual disorders, infertility, excess hair growth, acne and obesity. Yoga can help women regulate hormones, relieve pain, and increase fertility.
- Reduces menstrual pain. Yoga can help women reduce menstrual pain, by doing movements that can relax the uterine muscles, reduce cramps and improve blood flow. Yoga can also help women deal with other symptoms that accompany menstruation, such as bloating, nausea, headaches and mood swings.
- Helps during pregnancy and childbirth. Yoga can help women during pregnancy and childbirth, by doing movements that can improve endurance, sleep quality, heart health and baby health. Yoga can also help women relieve stress, anxiety, and depression, which can affect the health of mother and baby. Yoga can also help women practice breathing, pelvic readiness and relaxation, which can make labor easier.
- Reduces the effects of menopause. Yoga can help women reduce the effects of menopause, namely hormonal changes that cause various symptoms, such as hot flashes, night sweats, insomnia, osteoporosis and depression. Yoga can help women regulate hormones, relieve symptoms, and improve quality of life.
- Improve mental health. Yoga can help women improve mental health, by doing movements that can stimulate the release of endorphins, which can provide a feeling of happiness, calm and confidence. Yoga can also help women reduce stress, anxiety, and depression, which can affect a woman's quality of life. Yoga can also help women improve concentration, memory, and creativity, which can help women study, work, or interact with other people.
Tips for Doing Yoga for Beginners
Even though yoga is a safe and beneficial sport, there are several things that need to be considered so that yoga can be done well and correctly. Here are some tips that can help women do yoga for beginners:
- Consult a doctor before doing yoga, especially if women have certain health conditions, such as hypertension, diabetes, asthma, or heart disease.
- Do yoga in a comfortable, clean, and quiet place, such as at home, in a studio, or in the park. Avoid places that are too hot, too cold, or too noisy.
- Do yoga accompanied by an experienced and certified instructor, who can provide direction, correction and assistance according to women's needs.
- Do yoga by starting simple and gentle, namely by practicing abdominal breathing. Belly breathing can help women catch their breath, relax muscles, and calm the mind.
- Do yoga wearing clothes that are comfortable , loose, and absorb sweat, such as t-shirts, yoga pants, or leggings. Use light and flexible footwear, such as sports shoes, sandals, or socks . Also use accessories that can help women do yoga, such as mats, pillows, blankets, or ropes.
- Do yoga according to the abilities and condition of the woman's body. Don't force yourself to do movements that are too difficult, too long, or too often. Listen to a woman's body, and stop yoga if she feels discomfort, pain, dizziness, nausea, or shortness of breath.
- Do yoga by avoiding movements that can harm women and babies, such as lying on your back for too long, bending your body forward too deeply, twisting your body too hard, or jumping up and down.
- Do yoga regularly and consistently, namely about 3-5 times a week, with a duration of about 30-60 minutes each time. Do yoga in the morning or evening, when the woman's body is still fresh and fit.
Yoga Movements Suitable for Beginners
Along with awareness of the importance of holistic health, yoga is becoming increasingly popular among beginners. Even though they may seem complex, there are many yoga poses that are beginner-friendly and provide incredible benefits.
Tadasana (Mountain Pose)
Tadasana is the first step in understanding the basics of yoga. This movement helps improve body posture and awareness of breathing.
Balasana (Child's Pose)
To relieve stress and tension, Balasana is an ideal choice. This position provides rest for the back and opens the shoulders, providing complete relaxation.
Adho Mukha Svanasana (Downward-Facing Dog)
This movement involves the whole body and strengthens the core muscles. Downward Dog also helps stretch the legs and shoulders, increasing flexibility.
Vrikshasana (Tree Pose)
To improve balance, Vrikshasana is a great option. This movement involves focusing on the midpoint of the body and helps increase leg strength.
Marjarasana (Cat-Cow Pose)
For beginners, this movement helps increase spinal flexibility. This exercise also strengthens the abdominal and back muscles.
Sukhasana (Easy Pose)
Sukhasana is a simple sitting position that promotes calm and meditation. Suitable for beginners who want to understand the benefits of yoga meditation.
Utkatasana (Chair Pose)
This movement strengthens the legs, thighs and core muscles. Utkatasana also helps increase physical endurance.
Setu Bandhasana (Bridge Pose)
To strengthen lower back muscles and improve flexibility, Setu Bandhasana is a good choice. This movement also helps relieve tension in the shoulders and neck.
To get the maximum benefits, it's important to approach yoga with an open mind and not overexert yourself. Choose movements that suit your comfort level and body capabilities. Consistency is the key to experiencing positive changes in your physical and mental health through the practice of yoga. Happy practicing!
Yoga for women is a sport that can provide many benefits for women's physical and mental health, especially in overcoming various problems that are often experienced by women, such as polycystic ovary syndrome, menstrual pain and stress. Yoga can also help women maintain physical and mental health during pregnancy and menopause.
To do yoga for beginners properly and correctly, women need to pay attention to several things, such as consultation with a doctor, a comfortable place and time, an experienced instructor, comfortable clothing, ability and body condition, safe movements, routine and consistency, hydration and nutrition, and variety and challenge.
By doing yoga for women regularly and correctly, women can feel positive changes in their body and soul. Yoga can make women look more proportional, confident and healthy. Yoga can also make women feel happier, calmer and more confident. Yoga can also make women better prepared to face the challenges and changes that occur in their lives.
Therefore, we invite all women to try yoga for women, and feel the benefits for your body and soul. Yoga for women is an easy, fun and beneficial exercise. Yoga for women is a sport that can make you a better woman.