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Yoga for Women
Yoga is invaluable for women at every life stage. Given the numerous roles women balance in today's fast-paced world, devoting just an hour daily to yoga can significantly uplift a woman's health, well-being, and life quality.
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How can yoga help you at different stages of life?
Young Adult
Nowadays, young people in schools and colleges are juggling between a lot of things. They are trying to fit in, feeling the need to compete, and handling personal pressures can be extremely overwhelming. Many are even facing health issues like PCOS/PCOD because of the stress and their lifestyle choices. Adding yoga to your daily routine can be a game-changer. It's helped many youngsters to reduce stress and find a sense of balance. It's more than just exercise; it's a way to understand and manage feelings and stay healthy in this busy world.
Adulthood
In our fast-paced lives, we women often find ourselves juggling work, relationships, and societal pressures. As a community, we tend to sideline our physical and mental well-being amidst this chaos. Incorporating yoga can really help in relaxing the body, gaining mental clarity, and managing stress. Coupled with a balanced diet, it enhances energy and mood. Additionally, yoga also offers personalised routines for pregnancy and postpartum periods, aiding in a smoother journey through motherhood and faster recovery.
Post 50s
As women reach their 50s, many of us women encounter challenges we hadn't anticipated, like the onset of perimenopause, a noticeable dip in bone health/ bone density, and sometimes, an unexpected ally in procrastination. Here’s where yoga can play a huge role, it offers strength and flexibility, countering the decline in bone density. Beyond the physical, it also maintains mental youthfulness, eliminates stress and introduces mental clarity. For a woman who is stepping into this transformative phase, yoga can truly be a grounding yet uplifting companion.
We Also Have Fitness for Every Mood
We Also Have Fitness for Every Mood
Yoga
Dancing
Strength Training
Breath & Meditation
Acupressure
Yoga Nidra
& many more
Benefits of yoga for women
• Provides physical and mental strength
Through regular yoga practice, women not only tone their core, legs, and arms but also cultivate a sense of mental resilience and determination, empowering them in various stages of their lives.
• Uplifts mood instantly
Yoga helps release feel-good hormones and encourages mindfulness, making us feel happier and more at peace.
• Balances hormones
Yoga practice can help regulate hormonal imbalances by stimulating the endocrine system and supporting the optimal functioning of glands responsible for hormone production. This can be particularly beneficial for conditions such as PCOD/PCOS and irregular periods.
• Alleviates menstrual discomfort
Yoga poses, breathing exercises, and relaxation techniques can help reduce menstrual cramps, bloating, and other discomforts associated with menstruation. Gentle stretches and mindful movement can provide relief and promote overall well-being during this time.
• Regulates irregular periods
Consistent yoga practice has been known to help regulate menstrual cycles by promoting hormonal balance, improving blood circulation to the reproductive organs, and reducing stress levels. This can be helpful for those with irregular periods or menstrual cycle irregularities.
• Provides support during menopause
Yoga offers support during the menopausal transition by reducing symptoms like hot flashes, mood swings, and sleep disturbances. The practice promotes relaxation, stress reduction, and hormonal balance, providing women with tools to navigate this transformative phase of life.
• Reduces stress, anxiety, and depression
Yoga's focus on mindful breathing, meditation, and gentle movement helps calm the nervous system, lower stress hormone levels, and promote a sense of inner peace. Regular practice can alleviate symptoms of stress, anxiety, and depression, fostering mental well-being and emotional resilience.
• Makes you confident
When we delve deeper into yoga and meditation, we not only cultivate a greater sense of ambition and drive, but also experience a surge in self-confidence that motivates us to set higher benchmarks and achieve greater milestones in both our personal and professional realms.
Convenient and Flexible Schedule for you
* We have a wide range of different types of classes. The duration of these classes can range between 20 to 60 mins.
Managing Women-Specific Problems Through Yoga
PCOD/PCOS
Yoga helps manage symptoms of PCOD and PCOS by balancing hormones, weight loss, reducing stress and anxiety, and developing a positive, healthy daily routine - all of which are beneficial in managing PCOD/PCOS symptoms. Yoga asanas, pranayama and meditation are all beneficial in dealing with the common symptoms of PCOD/PCOS.
Read more >>
Irregular periods
Irregular periods are a result of a poor lifestyle and excess stress. Yoga asanas, pranayama and meditation offer relief from stress, improve hormonal health and aid in weight loss. Yoga also improves mindfulness, which will help you make better lifestyle choices, improving holistic health and well-being.
Read more >>Menopause
An integrated approach to practicing yoga during menopause helps you effectively manage symptoms such as weight gain, hot flushes, stress, mood swings, sleeplessness, etc. Yoga helps you connect deeply with your body during this time, staying calm and balanced.
Read more >>
Women's mental health
Juggling relationships, family, a demanding job and environmental stressors takes a toll on women's mental health. Yoga for women's mental health provides relief from stress and anxiety, improves physical health, boosts focus and productivity, helps balance emotions and reduces burnout.
Read more >>Hormonal balance
Hormonal imbalances are the cause of several disorders and conditions in women. From thyroid to PCOD/PCOS and more, an imbalance in hormones can trigger a windfall of problems. Yoga balances the hormonal system, nourishes the organs and strengthens overall functioning.
Read more >>
Pre Natal and Post Partum
Pre and Post natal yoga helps you physically, mentally and emotionally. Yoga helps recognise and accept the changes in your system, settle into your new life and plays an integral role in preventing as well as overcoming postpartum depression.
Read more >>Commonly Asked Questions About Practicing Yoga During Menstruation
Can I practice yoga during menstruation?
Yes, you can practice yoga during menstruation. However, this is a time to pause, listen to your body and take care of yourself. So do not force yourself to do yoga asanas. Even basic stretches, breathing exercises and meditation is helpful to practice during menstruation.
What is the best type of yoga to practice during menstruation?
Practicing relaxing yoga asanas or restorative yoga is helpful during menstruation. Relaxing yoga poses will relieve tension, tightness and cramps. You can also practice balancing and cooling pranayama during menstruation. Meditation and Yoga Nidra are the best practices to do during this time as they will promote complete relaxation in the body and mind.
Are there any yoga asanas that help relieve menstrual cramps?
Reclined Cobbler's Pose, Crocodile Pose, Corpse Pose, Legs-up-on-the-wall pose are a few examples of relaxing yoga poses that can relieve cramps. However, it's best to join a live yoga class and practice under the guidance of a teacher.
What type of yoga should be avoided during menstruation?
Avoid vigorous, dynamic and fast-paced yoga sequences. These will make you more tired, create more heat in the body and influence your flow. Also avoid heating Pranayama.
What to do if I feel tired while practicing yoga during menstruation?
If you are feeling tired before or during the practice, avoid practicing yoga asanas. Stop the practice and relax in Savasana. Do a Yoga Nidra or meditation practice.
Is it true that inversions should be avoided during menstruation?
Inversions are not recommended during menstruation as they go against gravity, and this the direction of natural flow.
Are there any yoga poses that can relieve back pain during menstruation?
Yoga for back pain during menstruation includes relaxing yoga asanas such as the Crocodile Pose, Sphinx Pose and Cat-Cow Pose. Join a live yoga class with a teacher to learn several more poses that can help relieve back pain.
Can I practice energizing pranayama during menstruation?
Energizing pranayama such as Kapal Bhati and Bhastrika generate more heat in the body. They are not recommended during menstruation.
What is the best type of pranayama to practice during menstruation?
Practice cooling and balancing Pranayama such as Sheetali and Shitkari, Chandra Bhedi, Ujjayi, and Nadi Shodhana pranayama.
I don't feel like doing yoga asanas during menstruation but I worry it will cause a break in my practice. What should I do?
You can always spend the same time on your mat practicing yoga techniques that are helpful during menstruation. These include restorative yoga poses, relaxing pranayama, meditation and Yoga Nidra.
Our Curated Yoga Classes for Women
Yoga Flow To Manage PCOS/ PCOD
by Swati
Asana
Experience this beginner's yoga flow to manage PCOS/PCOD. Each posture has been selected to promote hormonal balance, alleviate discomfort, and nurture your body and mind.
Pranayama for Beginners
by Swati
Pranayama
In this video the yoga trainer from shavsa will take you through some of the cooling pranayamas (cooling breath exercises) i.e. Ujjayi Pranayama, Sitali or Shitkari Pranayama, & Bhramari Pranayama.
Restorative Yoga for Beginners
by Aradhana
Asana
This is a 15-minute restorative beginner’s yoga flow. If you are new to yoga don’t worry, just relax and follow the teacher, connect to your breath, which is very important, and enjoy the process.
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Why do it with a teacher
Practice yoga with a teacher to ensure safe alignment, personalized guidance, and for deeper understanding of each pose
Real-time Feedback and Personalization
Shvasa's live classes, as opposed to pre-recorded sessions or livestreams, offer the chance for real-time feedback from expert yoga teachers. These master teachers design yoga practices based on individual goals and needs, providing a personalized experience that caters to every participant's unique requirements and aspirations
Flexible and Convenient
Shvasa provides a flexible schedule with over 50 classes available each day. Participants can practice from the comfort of their homes and pick a class that fits their schedule, reducing the effort typically associated with commuting to a physical location for a workout. The small class size (less than 15 people per class) ensures that each participant receives ample attention, enhancing the value and effectiveness of each session
Proven Results
Shvasa has demonstrated a positive impact on its students' health and wellness. Many students report forming a habit of regular practice, improved sleep, increased flexibility, a calmer demeanor, reduced dependence on medication, and overcoming lifestyle-related stiffness and pain. This highlights the tangible benefits and results potential customers can expect, making the offering more attractive
Motivation and Support
Shvasa prioritizes keeping its users motivated to maintain their practice streak. From timely alerts to personal messages from the teacher, the platform ensures that users receive the support and encouragement they need to stay consistent, making the path to forming a fitness habit easier and more enjoyable
Meet Our Instructors
Sakshi Sharma
4 years of Experience
What excited me the most about learning yoga is having the ability to share what I felt and experienced in my course. I wake up excited everyday to make people experience the joy of yoga, not just on a physical level, but pranic, mental and spiritual levels.
Certifications :
Patanjali Reddy
8 years of Experience
I love doing my bit in transforming people into better human beings in terms of physical health, mental health and spiritual health through yoga. And during this journey, I intend to be learner for life.
Certifications :
Dolma
6 years of Experience
Through a light-hearted approach to teaching, I aim to help my student find true inner peace and strength. My classes are combination of sweaty vinyasa and soothing restorative practice to bring balance in their mind and body.
Certifications :
Barsha Rai
3 years of Experience
Yoga can teach people to love themselves and bring their attention to the fact that this body and life is precious.
Certifications :
Vineeth Br
7 years of Experience
Yoga is a experience , each day when I practice, I can notice difference, physical, physiological, psychological, same motivates me to share my experiences.
Certifications :
Shruthi Patil
3 years of Experience
Yoga for me is not just the physical practice. Its the journey beyond the mat. Anything that you do with attention to how you feel is doing yoga.
Certifications :
FAQs
Why is yoga important for females?
Yoga is particularly valuable for women because of its multifaceted benefits that can align with their unique needs. It emphasizes mindfulness, flexibility, and strength, offering empowerment and control over the body. Women may find solace in yoga during various stages of life, including pregnancy, menstrual cycles, and menopause, where specific poses can alleviate discomfort. Moreover, yoga's focus on body acceptance and self-care can foster a positive self-image. Overall, yoga provides a holistic approach to mental, emotional, and physical wellness, making it an important practice for many women.
Why yoga is good for women?
Yoga is good for women as it offers a combination of physical and mental benefits that cater to their unique needs. Through its focus on mindfulness, flexibility, and strength, yoga can alleviate stress, enhance body awareness, and provide support during different life stages such as pregnancy and menopause. By promoting body acceptance and emotional well-being, yoga contributes to a holistic sense of health and empowerment that can be particularly valuable for women.
Which yoga is best for uterus?
Certain yoga poses are believed to be beneficial for the uterus and the overall reproductive system. Poses like Baddha Konasana (Bound Angle Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), and Viparita Karani (Legs-up-the-Wall Pose) encourage blood flow to the pelvic region and may help in toning and strengthening the uterine muscles.
Which yoga can cure PCOD?
Polycystic Ovary Syndrome (PCOS) is a complex condition, and while yoga may be a helpful complement to treatment, it is not a standalone cure. Certain yoga poses and practices, however, can support the management of PCOS symptoms. Practices that focus on gentle stretching, deep breathing, and relaxation can help in reducing stress, a known aggravator of PCOS. Poses like Bharadvajasana (Bharadvaja's Twist), Supta Badhakonasana (Reclining Butterfly Pose), and Balasana (Child's Pose) might aid in stimulating the pelvic region, improving blood flow, and potentially assisting in hormonal balance.
Does yoga affect polycystic ovarian syndrome?
Yoga can be a supportive tool in managing Polycystic Ovarian Syndrome (PCOS), although it is not a cure. Specific yoga practices focusing on stress reduction, such as mindfulness meditation and gentle stretching, can alleviate symptoms related to PCOS, since stress is known to exacerbate the condition. Certain poses that stimulate the pelvic region might also assist in enhancing blood flow and hormonal balance. Yoga, when practiced as part of a broader treatment plan that may include proper diet, medication, and lifestyle changes, can contribute positively to the overall well-being of someone with PCOS.
Who brought yoga to the women's?
Born in Latvia in 1899, Eugenie Peterson, known as Indra Devi, learned yoga from Tirumalai Krishnamacharya, often referred to as the "father of modern yoga." During 1910-15, she embraced yoga and played a pioneering role in introducing it to the Western world, at a time when it was predominantly practiced in India.
Which yoga is best for menopause?
Yoga can be a supportive practice for women during menopause, offering physical and emotional relief from symptoms. Gentle poses and breathing exercises, such as Savasana (Corpse Pose) and Pranayama (Breath Control), can promote relaxation and help manage stress, which often accompanies menopause. Restorative poses like Supta Baddha Konasana (Reclining Bound Angle Pose) and Viparita Karani (Legs-up-the-Wall Pose) may assist in alleviating physical discomforts like hot flashes and insomnia. Incorporating a mindful yoga practice, designed with the guidance of a knowledgeable instructor, can foster a holistic approach to well-being during menopause, focusing on the individual's unique needs and symptoms.
How to delay menopause with yoga?
It's important to note that menopause is a natural biological process, and there's no conclusive evidence that yoga or any other practice can actually delay its onset. However, yoga may contribute to a healthier lifestyle, which could indirectly support overall hormonal health. Regular practice of yoga emphasizes mindfulness, stress reduction, and physical well-being. Specific poses that focus on the pelvic region may enhance blood flow and hormonal balance. Breathing exercises and relaxation techniques can also help in managing symptoms if menopause has begun. While yoga can be part of a healthy lifestyle that supports the body during this transitional phase, it should not be seen as a method to delay or prevent menopause, and professional medical guidance should always be sought for individualized care and treatment.
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