Avantika Sharma

Traditional Hath Yoga sessions for females only

Sessions with Vedic mantra chanting (Ancient Indian Yoga Practice)

What is Hath Yoga

HATH YOGA

The name Hath Yoga is indicative of the methodology adopted to reach the highest possible concentration and mind control. There are two opposite energies or forces working in the human body. The highest possible concentration or Samadhi can be attained by harmonising and uniting these two forces or two extremities represented by Ha and Tha.

Ha is Sun or what is known as Prana and Tha is Moon or the energy called Apana. Ida and Pingala Nadis too represent these two polarities. By the use of various techniques of Yoga, these Ha and Tha are to be united to created perfect harmony and attainment of prefect Concentration. Uniting the Sun and Moon (Ha and Tha) is called Hath Yoga. Thus, Hath Yoga deals with the Prana and Apana working in the body in order to attain control of Mind.

YOGA and INDIA

Yoga is one of India’s greatest spiritual and cultural gifts to the world. Rooted in ancient philosophy and practices, it has evolved over millennia and continues to offer profound benefits for personal health, mental well-being, and spiritual growth. Today, yoga serves as a bridge connecting ancient wisdom with modern lifestyles, and its practice remains a central part of India’s spiritual identity.

Hatha Yoga for Female Health:

Hatha Yoga is a holistic practice that focuses on physical postures (asanas), breath control (pranayama), and meditation, offering numerous benefits for overall health. For women, Hatha Yoga can specifically address various health concerns related to physical, mental, and hormonal well-being. It is a gentle yet effective way to improve flexibility, strength, and balance, while also promoting emotional stability and relaxation.

Here’s how Hatha Yoga can benefit women’s health:

1. Hormonal Balance and Menstrual Health:

Regulation of the Menstrual Cycle: Certain asanas, such as Supta Baddha Konasana (Reclining Bound Angle Pose), Viparita Karani (Legs-Up-the-Wall Pose), and Setu Bandhasana (Bridge Pose), help to improve blood circulation to the pelvic area, which can help regulate the menstrual cycle and reduce discomfort associated with menstruation.
Relieving Menstrual Cramps: Postures that open the hips and lower abdomen can alleviate cramps. Poses like Child’s Pose (Balasana) and Cat-Cow Pose (Marjaryasana-Bitilasana) are excellent for reducing the tension in the lower back and abdominal muscles, which can help alleviate pain and discomfort.
Menopause: Hatha Yoga can help women manage the symptoms of menopause, such as hot flashes, mood swings, and sleep disturbances. Poses like Savasana (Corpse Pose) and Ananda Balasana (Happy Baby Pose) help to calm the nervous system, reducing stress and promoting restful sleep.
Improving Fertility: Regular hath yoga practice helps in strengthen the reproductive systems including uterus health and reproductive organs receive adequate blood supply. Increased circulation to the reproductive area can help nourish the ovaries and uterus, creating a more favorable environment for conception

2. Strength and Flexibility:

Bone Health: As women are more prone to osteoporosis, especially after menopause, Hatha Yoga can help improve bone density and strength. Weight-bearing poses, such as Warrior I (Virabhadrasana I) and Tree Pose (Vrikshasana), help strengthen bones and muscles, reducing the risk of fractures.
Flexibility: Flexibility is important for reducing muscle stiffness and preventing injury. Poses like Downward Dog (Adho Mukha Svanasana) and Forward Fold (Uttanasana) help lengthen and stretch the muscles, improving overall flexibility, which is especially beneficial as women age.

3. Pelvic Health:

Strengthening the Pelvic Floor: Poses that engage the core and pelvic muscles, such as Bridge Pose, Plank Pose, and Malasana (Garland Pose), help strengthen the pelvic floor, improving bladder control and reducing the risk of pelvic organ prolapse.
Postpartum Recovery: After childbirth, Hatha Yoga can be an excellent way to recover. Certain gentle postures can help tone and strengthen the abdominal muscles and pelvic floor, supporting overall recovery.

4. Mental Health and Emotional Balance:

Stress Reduction: Women often juggle multiple roles and responsibilities, which can lead to stress and anxiety. Hatha Yoga promotes relaxation through the combination of breathwork and mindful movement. Poses such as Child’s Pose, Legs-Up-the-Wall, and Savasana activate the parasympathetic nervous system, helping the body to relax and reduce stress levels.
Mindfulness and Emotional Healing: Yoga encourages mindfulness and self-awareness, which can help women process emotions more effectively. Meditation practices like Mindful Breathing or Loving-Kindness Meditation (Metta) cultivate compassion and emotional resilience, supporting mental health.

5. Weight Management:

Boosting Metabolism: Hatha Yoga, particularly the more dynamic sequences (like Surya Namaskar or Sun Salutation), helps to boost metabolism and promote calorie burn. Regular practice can aid in maintaining a healthy weight by improving muscle tone and reducing fat.
Mindful Eating: The mindful nature of yoga extends to daily life, including eating habits. Hatha Yoga encourages awareness of one's body and sensations, which can help women make healthier food choices and avoid overeating.

6. Improving Sleep:

Many women struggle with sleep disturbances, particularly during menstruation or menopause. Hatha Yoga’s relaxation techniques, such as deep breathing (pranayama) and poses that calm the nervous system, can promote better sleep. Poses like Savasana, Reclining Bound Angle Pose, and Legs-Up-the-Wall help relax the body and mind, improving the quality of sleep.

7. Breathing and Respiratory Health:

Pranayama (Breathing Exercises): Breathing techniques are integral to Hatha Yoga, and they have a significant impact on overall health. For women, pranayama helps to reduce stress, improve lung capacity, and promote mental clarity. Techniques such as Nadi Shodhana (Alternate Nostril Breathing) and Ujjayi Pranayama (Victorious Breath) can help balance the nervous system and calm the mind.

As per WHO, https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome

Polycystic ovary syndrome (PCOS) affects an estimated 8–13% of reproductive-aged women.

Up to 70% of affected women remain undiagnosed worldwide.
PCOS is the commonest cause of anovulation and a leading cause of infertility.

Menstrual disorders are disruptive physical and/or emotional symptoms just before and during menstruation, including heavy bleeding, missed periods and unmanageable mood swings and hinder their psychological, mental, physical and social health.

There are various types of menstrual disorders, including dysmenorrhea, premenstrual symptoms, menorrhagia, polymenorrhagia, abnormal vaginal bleeding, amenorrhea, oligomenorrhea, and irregular menstruation. Studies have shown that a large proportion of the female population of reproductive age suffers from menstruation-related health issues. Pre-Menstrual syndrome (PMS), Polycystic ovary syndrome (PCOS), Polycystic Ovary Disease of (PCOD) are hormonal disorder that affects a large female population.

In most of the cases, medication gives the temporary relief however these conditions may re-occur after discontinuing medication. Regular practice of yoga helps in regularizing the menstrual cycle and control the symptoms, improve fertility, etc. The benefits can be observed after 2-4 months of regular practice.

Learn the Ancient Indian Yoga practice (Traditional Hath Yoga with Vedic Mantra Chanting) and work on your healthy menstrual health.