Women often complain of lower back pain, fatigue, and muscle tension, and yoga can be beneficial for managing these issues. During a discussion on women's health and yoga at the Healthwealth summit, yoga expert Ira Trivedi noted that regular yoga practice helps strengthen the back muscles. Certain asanas are suggested for incorporation into one's lifestyle.
Bhujangasana is recommended for strengthening the lower back. This pose is performed lying on the stomach: both palms are placed next to the shoulders on the floor. On inhalation, one should slowly lift the head and chest, keeping elbows close to the body and avoiding excessive pressure on the lower back. After holding for a few seconds, one should exhale and return to the starting position. This asana helps activate the muscles around the spine and opens up the chest.
Another asana is Shashankasana, also known as the rabbit pose. It is performed by bending forward from Vajrasana (diamond pose) on exhalation. The arms are extended forward, and the forehead is tried to be pressed to the floor while continuing to breathe normally. This pose can bring relief to the back and lower back.
During menstruation, light exercises, pranayama, and stretching are permissible if the pain is tolerable. However, if severe abdominal or lower back pain, dizziness, weakness, or abnormal bleeding occurs, one should consult a doctor instead of exercising. Any type of yoga or exercise should be excluded in the presence of severe pain.
It is also important to know how to recognize one's body signals. Yoga involves concentration on breathing, so practicing breathing exercises is advisable, which also positively affects the reduction of mental stress. The expert emphasized that every person must integrate yoga into their lifestyle. Medical studies confirm the benefits of yoga in controlling various diseases and bodily pains.
