| Yogic exercises are very important for life. They | | | | changes. Italso proves beneficial in providing good |
| include Yogasana, pranayam etc. Pranayam can cure | | | | physical andmental health to the woman. Swami |
| several diseases but it is necessary to understand | | | | ramdev products for women health. |
| pranayam before practicing it. Pranayam is made with | | | | From childhood to adolescence |
| the combination of two words, Prana + Ayam. Prana | | | | Girls undergo mental and physical changes |
| means life energy and Ayam means scope. | | | | duringadolescence. This period of sudden changes is |
| Therefore, pranayam means the activity that | | | | ideal forbeginning the practice of Yog and pranayam. |
| increases the scope of life energy. | | | | Yog prac-tice is like any other sport during childhood |
| It has four stages: | | | | and the childdoes different types of asana knowingly |
| - Poorak – filling in air | | | | and unknow-ingly. But, the child understands the |
| - Kumbhak – stopping air inside | | | | meaning of Yogonly when he grows up. Yog and |
| - Rechak – throwing out air | | | | pranayam prove ben-eficial in maintaining the strength |
| - Bahya Kumbhak – stopping air outside | | | | of girls during men-strual cycle. During this age, asana |
| There are certain rules for practicing pranayam. | | | | should be practicedthat strengthen emotional stability, |
| Ifpranayam is being practiced to overcome any | | | | control mood swingsand regulate menstrual cycle. Yog |
| diseasethen the following precautions should be kept in | | | | proves even morebeneficial during the growing up |
| mindotherwise it could be harmful. | | | | stage, as it strengthensthe muscles and balances the |
| Rules: | | | | hormones. |
| - Air is extremely pure in morning time. Therefore, this | | | | Yog practice and pregnancy |
| time is recommended for practicing pranayam. | | | | Physical and mental health should be improved dur-ing |
| - Practice it on empty stomach. Drink glassful cold or | | | | and after pregnancy. Yog improves the health of |
| lukewarm water depending on weather. | | | | thewoman during this period and also helps in |
| - Do not practice it when sunlight is bright. There are | | | | overcominglabor pain and post pregnancy related |
| chances of getting Vayu, pitta or kapha doshas during | | | | problems. |
| this time. | | | | Benefits of Yog during pregnancy |
| - Wear loose clothes while practicing it. | | | | - Yog can be adopted depending on the changing |
| - Sit on a woolen mat or cotton mattress and practice | | | | needs and abilities of the body. It strengthens the |
| pranayam in some meditative pose. | | | | muscles of the uterus, supports the spine, and helps in |
| - Keep the eyes and mouth closed while practicing | | | | tolerating the excess pressure of back. |
| pranayam. Breathe in and breathe out through nose. | | | | - Yog makes the body capable of tolerating many |
| - Increase the duration of Poorak, Rechak, and Bahya | | | | physical problems arising during pregnancy. |
| Kumbhak etc. gradually. | | | | - Yog practice after delivery increases oxygen |
| - Pranayam can be done in the evening also (sunset | | | | consumption and thereby increases breast milk. |
| time). | | | | - Practicing light yogic exercises after one or two |
| - Pranayam should not be done in case of fever, loose | | | | months of delivery strengthens all the fibers and |
| motions, tuberculosis, chest pain, high blood pressure | | | | increases breast milk. |
| and extreme weakness. | | | | Old age and menopause |
| - Finish daily chores before doing pranayam. | | | | Yog practice is especially beneficial during old ageand |
| - Do not take solid food or cold water etc. till 30 | | | | menopause. Many physical changes and |
| minutes after practicing pranayam. | | | | mentalproblems are seen between the age of 45 and |
| - Do not practice pranayam in case of swelling in | | | | 55 yearsdue to hormonal changes. The symptoms |
| stomach or kidney or wound, which moves those | | | | include – ex-cessive perspiration, high blood |
| organs. Otherwise it could cause pain. | | | | pressure, chest relatedproblems, headache, obesity |
| Practice pranayam in open air | | | | and insomnia. The diseasefighting capacity also |
| Pranayam is beneficial for the health, but it should be | | | | reduces. The chances of infec-tion in the body also |
| practiced in open air instead of closed room. Practicing | | | | increases, especially urine infec-tion. During this age, |
| pranayam in closed room is not that beneficial as in | | | | problems like diabetes, bone de-generation, anger, |
| open air. Oxygen is available in sufficient quantity | | | | stress, restlessness, lack of will power,lack of |
| outside. The benefits obtained from practice of | | | | self-confidence and dissatisfaction arise in mind. |
| pranayam and asana in open air increases as oxygen | | | | Regular Yog practice helps in maintaining mental, |
| is obtained in more quantity. If Yogasana and | | | | physi-cal and emotional health. Padottasana, |
| pranayam are practiced in garden, near plants and | | | | Suptavajrasana, |
| greenery then the benefits increase to a great extent. | | | | Paschimottasana are beneficial in controlling |
| Practice Yog to reduce weight | | | | weight,maintaining hormonal balance during menopause. |
| - Yog reduces weight. It increases internal strength and | | | | Yog practice during old age |
| rejuvenates the body. Yog is a sure shot for obesity. | | | | Both men and women have to face lot of |
| - Maintain regular daily routine while practicing Yog and | | | | physicalchallenges between middle age and old age. |
| do it with full faith. | | | | This is trueespecially for women. The common |
| - Brahmari and Nadishodhan reduce obesity. Simple | | | | problems are bonedegeneration, poor metabolism, |
| Bhastrika and simple Kapalbhati improve metabolism | | | | improper blood circula-tion and poor mental abilities. |
| and reduce fat, therefore overweight people should | | | | During this stage, Yog practice helps in controllingblood |
| practice it. | | | | circulation and maintains the health of the ner-vous |
| - People suffering from over work and stress should | | | | system, and thereby keeps the body healthy andfit. |
| practice Yognidra daily for ten minutes. It is the best | | | | Yog controls both physical and mental health duringthis |
| remedy. It gives miraculous benefits if done before | | | | period. |
| meals. | | | | Yog removes side effects |
| - Meditation practiced for 10 to 20 minutes daily helps in | | | | Yog can overcome the problems faced by |
| maintaining mental and emotional balance. Stress, | | | | cancerpatients after radiotherapy and chemotherapy. It |
| disappointment and sadness increase weight. | | | | im-proves the disease fighting capacity. Patients also |
| - People experiencing disappointment or distress, and | | | | im-prove their mental health. Central Council for |
| those habituated to overeating should follow the path | | | | Research |
| of karma i.e., work. | | | | Yog (New Delhi) has found in this study that Yog |
| - Obese people should develop the habit of eating | | | | isindeed a blessing for human life. |
| nutritious food – chapatti made with whole wheat, | | | | Practice Yog as per physical capacity |
| seasonal fruits, vegetables, soups, salad etc. in | | | | Yog practice is useful for the body but it should |
| sufficient quantity. | | | | bedone depending on one’s physical capacity. It |
| - Food should be chewed properly. Maintain fixed time | | | | has a goodimpact. Which asana should be practiced |
| for meals. There should be an interval of five to six | | | | for how muchtime is best decided by a Yog teacher? |
| hours between two meals. | | | | Take the adviceof a Yog teacher and follow the |
| - Do not take sweets, sugar, fat, spices, milk and milk | | | | precautions before be-ginning the Yog practice. |
| products, products made with refined flour, fried food, | | | | Neti is also important |
| cold drinks etc. in excess quantity. | | | | Asana and pranayam are considered to be |
| - Practice the following asana along with the above | | | | incom-plete without netikriya. The objective of Yog is |
| mentioned precautions, Pavanmuktasana, Vajrasana, | | | | to es-tablish physical and mental strength, which keeps |
| Paschimottasana, Vakrasana, Trikonasana, | | | | thesoul, mind and body healthy and cheerful. Yog is |
| Bhujangasana, Tadasana, Dhanurasana, Naukasana | | | | con-sidered to be the basis of spiritual achievements. |
| and Surya Namaskara. Repeat each asana five to | | | | But,these achievements are obtained only through the |
| seven times but Trikonasana is the best asana out of | | | | bodyonly. It is necessary to keep the body active and |
| all. | | | | dis-ease free. Purification is necessary and that too |
| Yoga practice is necessary for women also | | | | inter-nal purification. Shatkarma plays an important role |
| Today, every woman requires Yog practice. A | | | | inthis case. Patanjali Yogpeeth has excellent |
| womanundergoes lot of physical and mental changes | | | | Shatkarmatreatment facilities. Here patients are |
| duringher lifetime. Yog can prove very beneficial in | | | | reaping healthbenefits and curing incurable diseases. |
| overcom-ing the problems undergone during these | | | | People are benefitting from natural cure at Yog Gram. |