Finding Balance Through Yoga

Ancient practice, modern benefits – yoga is self-care for your body and mind.

Why Yoga for Young Women?

Yoga isn’t just stretching – it’s a complete practice that benefits your physical and mental health in ways especially important for women.

Benefits you’ll notice:

• Reduced menstrual cramps and PMS
• Better stress management
• Improved PCOS symptoms
• Increased flexibility and strength
• Better posture (especially if you sit a lot)
• Improved sleep quality
• Reduced anxiety
• More body awareness
• Hormonal balance support

Best part: You can practice anywhere, anytime, with no equipment needed.

Getting Started: What You Need

Equipment:

• Yoga mat (or a thick towel)
• Comfortable, stretchy clothing
• Optional: yoga block, strap (can use household items instead)

Time:

• Start with 15-20 minutes daily
• Morning energizes you; evening relaxes you
• Consistency matters more than duration

Space:

• Any quiet corner of your room
• Enough room to stretch your arms in all directions

Beginner Poses for Women’s Health

1. Child’s Pose (Balasana)

Benefits: Relieves menstrual cramps, calms the mind, gently stretches hips

How to:

1. Kneel on the floor, big toes touching
2. Sit back on your heels
3. Fold forward, arms extended or alongside your body
4. Rest your forehead on the mat
5. Breathe deeply for 1-3 minutes

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Benefits: Relieves back pain, improves spine flexibility, massages abdominal organs

How to:

1. Start on hands and knees (tabletop position)
2. Inhale: arch your back, lift head and tailbone (Cow)
3. Exhale: round your spine, tuck chin and tailbone (Cat)
4. Repeat 10-15 times, flowing with your breath

3. Butterfly Pose (Baddha Konasana)

Benefits: Opens hips, relieves menstrual discomfort, improves digestion

How to:

1. Sit with legs extended
2. Bend knees, bring soles of feet together
3. Hold feet with hands, bring heels close to body
4. Gently press knees toward floor (don’t force)
5. Hold 1-3 minutes, breathing deeply

Half Butterfly: Extend one leg, bend the other. Great for hip flexibility during pregnancy preparation!

4. Cobra Pose (Bhujangasana)

Benefits: Strengthens back, opens chest, supports reproductive health

How to:

1. Lie on stomach, legs extended
2. Place palms under shoulders
3. Inhale, lift chest off the floor
4. Keep elbows slightly bent, shoulders away from ears
5. Hold 15-30 seconds, repeat 2-3 times

5. Legs-Up-The-Wall (Viparita Karani)

Benefits: Reduces bloating, improves circulation, relieves tired legs, calms nervous system

How to:

1. Sit sideways against a wall
2. Swing legs up the wall as you lie back
3. Hips can touch the wall or be a few inches away
4. Arms at sides, palms up
5. Stay 5-10 minutes (perfect before bed!)

6. Seated Forward Bend (Paschimottanasana)

Benefits: Relieves menstrual discomfort, calms the mind, stretches back

How to:

1. Sit with legs extended
2. Inhale, lengthen spine
3. Exhale, hinge at hips, reach toward feet
4. Go only as far as comfortable – don’t force
5. Hold 1-2 minutes

7. Reclining Bound Angle Pose (Supta Baddha Konasana)

Benefits: Opens hips and chest, deeply relaxing, supports reproductive health

How to:

1. Lie on your back
2. Bring soles of feet together, knees apart
3. Place hands on belly or out to sides
4. Hold 3-5 minutes
5. Perfect for relaxation or meditation

Simple 15-Minute Daily Routine

Morning Energizer:

1. Cat-Cow Pose – 1 minute
2. Child’s Pose – 2 minutes
3. Cobra Pose – 1 minute (repeat 3 times)
4. Butterfly Pose – 2 minutes
5. Standing forward bend – 1 minute
6. Simple twists – 2 minutes each side
7. Final relaxation – 3 minutes

Evening Relaxation:

1. Seated forward bend – 2 minutes
2. Butterfly Pose – 3 minutes
3. Legs-Up-The-Wall – 5 minutes
4. Reclining Bound Angle – 3 minutes
5. Deep breathing in corpse pose – 2 minutes

Yoga for PCOS Relief

Focus on:

• Hip-opening poses (Butterfly, Half Butterfly)
• Belly-stimulating poses (Cobra, Boat Pose)
• Stress-reducing poses (Child’s Pose, Legs-Up-The-Wall)
• Breathing exercises (helps regulate hormones)

Practice 5-6 days per week for best results.

Yoga for Menstrual Health

During Your Period:

• Gentle poses are beneficial
• Avoid inversions (headstands, shoulder stands)
• Focus on restorative poses
• Child’s Pose and Butterfly are especially helpful

For Painful Periods: Practice these daily throughout the month:

• Butterfly Pose
• Cat-Cow
• Child’s Pose
• Reclining Bound Angle

Breathing Exercises (Pranayama)

Alternate Nostril Breathing (Nadi Shodhana)

Benefits: Balances hormones, reduces stress, calms mind

How to:

1. Sit comfortably, spine straight
2. Close right nostril with right thumb
3. Inhale through left nostril
4. Close left nostril with ring finger
5. Release right nostril, exhale
6. Inhale through right nostril
7. Close right, exhale through left
8. Repeat 5-10 rounds

Deep Belly Breathing

Benefits: Activates relaxation response, reduces anxiety

How to:

1. Lie down or sit comfortably
2. Place one hand on belly, one on chest
3. Inhale deeply through nose, belly rises
4. Exhale slowly through nose, belly falls
5. Continue for 5-10 minutes

Tips for Success

Start Slow: Don’t try advanced poses right away. Master the basics.

Listen to Your Body: Yoga should feel challenging but not painful. Honor your limits.

Breathe: Never hold your breath. If you can’t breathe steadily, ease up.

Be Consistent: Better to do 15 minutes daily than 2 hours once a week.

Use Resources:

• YouTube channels for guided practices
• Yoga apps with daily reminders
• Local beginner classes
• Online communities

Don’t Compare: Your flexibility will improve with practice. Focus on your journey.

When to Avoid Certain Poses

Avoid inversions during:

• Menstruation
• Pregnancy (without instructor guidance)
• High blood pressure

Modify if you have:

• Back pain (be gentle with forward bends)
• Knee issues (use props, don’t force)
• Neck problems (skip shoulder stands)

Always consult a doctor if you have health concerns.

Your Yoga Journey Starts Now

This Week’s Challenge: Practice Child’s Pose and Butterfly Pose for just 5 minutes before bed every night. Notice how you feel after 7 days.

Remember

Yoga is not about touching your toes – it’s about what you learn on the way down. Be patient with yourself. Every expert was once a beginner.

Your mat is your sanctuary. Return to it often.