Yoga for Women - Pamper your beautiful body

Every organ in the body is a muscle performing a specific function; be it digestion or secretion of hormones or detoxification of the body. The reproductive organs are muscles that need some form of massage. These exercises do just that. It works your reproductive organs so that they function smoothly and optimally.

CAUTION: Those with heart disease or high blood pressure and pregnant women should avoid Exercise 1. People with severe lower back conditions and stiff knee-joints should do Exercise 2 - 4 with care which will stabilise the breath.


EXERCISE 1
• Sit with your legs stretched out, and your back straight
• Bend one leg; place your ankle on the opposite thigh, close to the groin
• Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees
• Exhale completely, pull up the genital space and close the anal space. Keep abdominal muscles tight
• Relax the lock and inhale
• Repeat thrice.




EXERCISE 2
• Sit with your legs stretched out, and your back straight
• Place your palms slightly behind you
• Bend one knee and place below your other knee
• Lower your bent knee to the floor as shown
• Look in the opposite direction
• Hold for 10-30 seconds
• Repeat with the other leg.



EXERCISE 3
• Lie flat on your back with arms stretched out and palms down
• Bend one leg, place foot on your other knee
• Gently twisting the spine, drop upright knee towards the floor Keep both your shoulders on the floor and look in the opposite direction
• Hold for 10-30 seconds, breathing normally
• Repeat for the other side.


EXERCISE 4
• Bend your right leg to bring your knee in front of the body and stretch the other behind
• Place your palms in front, place your front heel away from the groin
• Inhale slowly, cup your fingers and stretch your upper body backwards and look at the sky
• Hold for 10-30 seconds. Repeat.

Yoga for Women - Taking time out for yourself

In these modern times, women are expected to look after both their homes and work hard at the office, often without a single break. This of course is not possible as every human being requires time and space for themselves. The following re-energising techniques should help.



Exercise 1
• Sit with the left leg stretched out
• Bend the right leg and place your foot between the left thigh and calf muscles.
• Bend the left leg and place the left foot under the right thigh
• Press the right thigh to the ground
• Place the hands on the knees, with the palms up, and place the tip of the forefinger on the centre of the thumb
• Keep the back straight and breathe normally.




Exercise 2A
• Sit in padmasanas for Exercise 1
• Roll your tongue, as shown
• Slowly inhale to a count of five through this passage made by the tongue
• Exhale through the nostrils to the count of ten. Repeat 10-15 times.
Exercise 2B
• Make a square shape with your lips, showing your teeth
• Slowly inhale to a count of five through your mouth with your teeth closed
• Exhale slowly through your nose. Repeat 10-15 times.


Exercise 3
• Sitting in padmasana, close your eyes and inhale deeply as you count 1-5
• Hold your breath; press the chin down on the jugular notch (mid-point of the two collar bones under the chin)
• Raise the chin up four fingers above the jugular notch and make a humming sound like a bee. Slowly exhale as you hum
• Listen to the sound vibrations as they travel up and spread through the head
• Repeat three times
• Gradually lower your back and legs without strain or jerky movements.


Exercise 4
• Sit as in padmasan, with your eyes close, and body relaxed
• Inhale. As you exhale, chant 'Om' emphasising the 'M' sound for as long as you can draw the breath out. Listen to the vibration of 'Om' sound in the body as you chant.