Last week, we wrote about Sita Devi’s work, how clinical and laboratory experience at the Institute culminated into her book Easy Postures for Women, which went through various editions and took final shape as Yoga Physical Education for Women.*
The book can be a good primer for women’s health, beginning childhood, as it is based on Sita Devi’s insights from ancient Yogic science, her own experience with treating patients, and scientific and medical fields. She recommended that girls aged 10 years start with one movement of each Yoga exercise and complete the course step-by-step within the age of 12. This is to be continued as a daily duty till old age — except for periods of ill health, menstruation and advanced pregnancy.
The postures have both preventive and corrective (therapeutic) value. Each part of the body receives exercise, with the goals being immunity against disease, longevity, mental sanity, and psychic purity.
Mother cautions against any jerks, hasty movements and undue strain. She suggests relieving initial muscular tenderness through hot fomentation, massage and rest — and steadfastness and regularity in practice.
Here are special concerns of women and one corrective practice for each.
CONCERN 1: PRACTICALLY ALL WOMEN HAVE POOR POSTURE
In habitual slouching, the stomach, intestines, kidneys, liver and pelvic organs are dragged downward; blood stagnates in the abdomen, leading to confusion, headache, coldness of the hands and feet, chronic fatigue, neurasthenia, and often constipation.
Ancient yogis emphasised proper carriage of the body for good health. Mother Sita Devi’s team found in clinical observations at the Institute that various disorders of the digestive and pelvic organs, heart, and lungs could be traced directly to incorrect posture. Persons suffering for years from the above symptoms were cured within a few weeks through corrective asanas.
Padmasana or the Lotus Pose
This was one of the poses found fit for postural training, for preserving elasticity of the muscles connected with the pelvis and the lower extremities, and ligaments and tendons. Blood supply to the sex organs is enhanced and nerve-centres in the pelvic region are toned. Because of correct posture, improved respiration occurs; the internal organs remain unhurt because the shoulder is no longer sagging and crowding the chest, and both together do not press down upon the abdomen.
• Sit on the floor with legs fully stretched out.
• Bend the right knee and, with the aid of the hands, place the right heel at the root of the left thigh, with the sole turned upwards.
• Similarly, bend the left knee and place the left heel over the root of the right thigh in such a way that the ankles cross each other, and the left sole faces up.
• Keep the knees pressed to the ground and press the heels firmly against the upper front margin of the pubic bone. Hold the body erect, neck straight, and abdomen moderately drawn inwards. The eyes can be closed or fixed at a point in front.
• Spread the left hand with its back touching the two heels, palm turned upwards, and place the right hand over it.
• Women usually find it easier to secure the pose by folding the left leg first and placing the right over it. However, the alternate use of legs is recommended for complete mastery of the pose.
CONCERN 2: WOMEN HAVE SMALLER LUNG CAPACITY
Proper ventilation of the lungs needs to be priority for women, which can be achieved by conscious full, or `Yogic’, breathing as well as proper abdominal compression.
Trikonasana, the Triangle pose
The clavicular breathing enforced in this posture — where the upper part of the lungs gets involved in the respiration process — adds to lung capacity. Trikoṇāsana is also excellent for exercising muscles of the spine and neck, toning abdominal walls, stimulating pelvic organs, aiding waist flexibility, exercising the hips, and stretching muscles of the limbs.
• Stand erect with feet together and arms at the sides.
• Slowly exhale, while bending downward. Bend till the point that the spine and neck are parallel to the floor.
• Touch the toes with the tips of the fingers. In the final position, the arms are straight, spine and the neck are kept horizontal, with the head at the same level, and eyes fixed on the tip of the nose.
• Maintain the position while retaining the breath for a few seconds.
• Inhaling, return to the original position.
CONCERN 3: WOMEN’S TENDENCY FOR CONSTIPATION AND ACQUIRING WAIST-FAT
Being overweight results from habitual over-eating, and under-oxidation from lack of exercise, apart from poor functioning of endocrine glands. Constipation, however, is the more common cause — especially in women because of a) the anatomic difference of the pelvic floor, and b) psychological sensitivity.
Constipation or incomplete elimination harms the body not just mechanically but also because poisonous gases arising from fermentative changes of the faecal matter, detained too long in the colon, lead to serious organic disturbances.
A change in diet and toning the abdominal muscles and diaphragm are the way out. The best way to fight fat is to fight constipation itself through Yoga exercises for mid-trunk.
Hastapadangushthasana or Hand-to-Big-Toe pose
• Stand with spine erect, chest thrown forward, and hands at the sides.
• While exhaling, slowly raise one leg from the front, till it makes a right angle with the body. Avoid bending the knees.
• Balancing on one leg, stretch out the arms and take hold of (or touch) the toes of the raised leg with the fingers of one or both hands. Retain this position for a few seconds, while suspending the breath.
• Inhaling, return to the starting position.
• Repeat thrice with each leg.
CONCERN 4: CARE OF PELVIC ORGANS AND MOTHERHOOD
The secretions of endocrine glands are largely responsible for the development of the body and mind. Using replacement hormones for treating disease can lead to the condition becoming drug-tolerant — and so, the unhealthy organ must be sufficiently regenerated.
Yogis experienced that certain forms of exercise can enhance the activity of these organs. Further, enhanced blood circulation and drainage of the blood vessels connected with the abdominal and pelvic organs can be achieved through the head-low-hips-high postures.
Initially, the Semi-Reverse pose may be safely adopted.
Ardha-Sarvangasana or Semi-Reverse pose
• Lie on your back, with feet near the hips, and legs folded against the thighs.
• With a little jerk and pull of the abdominal muscles, raise the lower part of the body from the ground by placing the hands under the hips.
• While exhaling, balance the body weight on the palms, the elbows, the neck and the back of the head.
• Maintain for two minutes with normal breathing. One can take the support of the wall.
• Return to the starting position while inhaling.
CONCERN 5: WOMEN ARE PREDISPOSED TO NERVOUS DEBILITY, NEURASTHENIA OR PSYCHONEUROSIS
Most women are greatly affected by mental strain, nervous exhaustion, sexual excesses, etc., and symptoms like vagueness, brain wandering, feeling of inferiority, a continued state of anxiety, prostration and irritability begin to show up. This results in real microscopic changes in the brain, liver and other glands.
Care of the nervous system and mind becomes necessary. Yoga lays great emphasis on the care of the spinal column and the nerves, and the Cobra Pose is one among the many excellent techniques.
Bhujangasana or Cobra pose
• Lie on your stomach, legs stretched out, arms at the sides, and the forehead touching the floor.
• Move hands to the sides of the abdomen, palms facing down, and slowly raise the head and neck upwards and backward.
• While inhaling, lift the thorax and the upper part of the abdomen; the body below the navel should not be lifted. Use the deep muscles of the back to give a gradual backward curve to the spine.
• Slowly raise the vertebrae one by one, feeling pressure on the cervical, thoracic, lumbar, and sacral portions of the spine, culminating into a deep pressure at the tail-bone.
• Exhaling, lower the trunk and return to the starting position.
(Note: This article is for information purposes only. Always learn Yoga from an experienced Yoga teacher or at a Yoga school, consult your primary physician and do not exceed your capacity.)
*Curated from Yoga Physical Education for Women, The Yoga Institute, Santacruz (East), Mumbai; 7th edition: 2023
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.