Roll out the yoga mat

Indian women are multitasking like never before. WhatsApping menus and leaving instructions for their cooks and maids at home, while logging on to their laptops and attending conference calls at work! But there is a hefty price being paid.

Cases of Polycystic Ovary Syndrome (PCOS), thyroid, diabetes, breast cancer and irregular menses are growing at an alarming rate.

Prevention, as the saying goes, is better than cure. If you are looking for long-term and sustainable health, a regular yoga practice is your best bet.  Numerous studies have proved the positive impact of yoga on the physical, mental and emotio-nal wellbeing of human beings, especially women. We now know that yoga helps by strengthening the parasympathetic nervous system (PNS) that is responsible for bringing your body back to a state of rest and relaxation after it has been stimulated by external factors — say, a fight with your spouse or a deadline at work.

What would happen if your PNS isn’t functioning optimally? Your body will take a longer time to return to homeostasis, or a stable state. This means your heart rate will stay high for a longer time and so will your blood pressure, leading to other ailments. However, a well-functioning PNS will enable your body to return to its original state rapidly, decreasing the chances of diseases. 

Many countries today are adding yoga as complimentary therapy for the treatment of many mental as well as physical disorders. Emotional and mental issues can alter the hormonal structure enough to bring about a visible change in one’s physical wellbeing.  And with our busy schedules in this polluted world, it’s imperative that we invest some time in the ancient practice of yoga.

For hormonal balance

One in 5 Indian women has PCOS. The cause is largely unknown, although we can safely say that some part of it may be genetic. However, factors such as stress and unhealthy lifestyle can aggravate the condition. Women suffering from PCOS have multiple small cysts within their ovaries, which lead to hormonal imbalance that may manifest as acne, increased facial hair, weight gain, the inability to lose belly fat, infertility, diabetes and depression.

Yoga is beneficial in the treatment of depression and infertility. Weight-bearing asanas help in building muscle, which slows down weight gain. However, the biggest impact that yoga has on PCOS is the effect on the PNS. By providing a balance to the ‘fight or flight’ reaction of the body, yoga helps in ensuring that the body doesn’t suffer due to the extremes of hormonal imbalance.

For healthy metabolism

The thyroid gland, a heart-shaped organ located at the base of the neck, is responsible for many of the metabolic processes (intrinsically linked to weight loss and weight gain) in the body. An overactive thyroid gland produces excess of the thyroid hormone and the condition is called hyperthyroidism, while an inactive thyroid gland produces fewer hormones, a condition called hypothyroidism. Common symptoms include dry skin, puffiness of the face, fatigue, sensitivity to cold, constipation and even depression. While medicines may help treat the symptoms, yoga can help massage the gland itself.

Inversions such as the Halasana (Plough Pose) and the Surya Namaskar provide help in stimulating an underactive gland. Conversely, an over active thyroid gland can be calmed by restorative and Iyengar yoga. Also, a regular yoga practice helps in increasing blood circulation throughout the body, which is beneficial not only for the thyroid gland, but also to stimulate hair growth and metabolism.

For managing diabetes

Seventy million people in India have diabetes; of these, half are women. The numbers have grown fourfold in the last decade. Although you may be genetically pre-disposed to the condition, changing your lifestyle also contributes to it.  Women are more sedentary now than ever before. Also, we are exposed to an increased level of toxins from the environment, in our food and in the cosmetics we use. This can alter the composition of cells, which may lead to auto-immune diseases that in turn can kill the cells which maintain a homeostasis in blood sugar levels.

Diabetes occurs when the pancreas is unable to generate enough insulin cells to metabolise the sugars existing in the blood stream.  High levels of sugar in the blood cells damage the nerves and the blood vessels which can lead to heart disease, stroke, loss of mobility with age and even blindness.

Yoga helps with diabetes in much the same way as it does in the thyroid condition, by stimulating and relaxing the malfunctioning organ, which in this case is the pancreas. This stimulation also enhances the blood flow and oxygen to the pancreas and increases its ability to produce insulin. Along with this, a regular and intense asana practice increases the heart rate, which helps decrease cholesterol levels, another symptom of diabetes.

For fighting breast cancerAbout 25 years ago, only 7% of women between the ages of 30 and 40 had breast cancer. Today that number has risen to 16%. Currently, breast cancer is the most commonly occurring cancer in India. A sedentary lifestyle, excessive alcohol
consumption and obesity are contributing factors to this disturbing trend.

While there are no studies yet linking the practice of yoga to breast cancer prevention, there have been several studies done on female yoga practitioners who have breast cancer. Yoga has shown a positive impact on the quality of sleep and levels of fatigue in women who were about to go into chemotherapy. Survivors of breast cancer who practise yoga report a more stable and upbeat mood; they experience less stress and fatigue. Many report decrease in chronic pain. A regular yoga practice also reduces the chances of recurrence of the cancer.

For stress-free pregnancyAccording to the Indian Council of Medical Research (ICMR), caesarean deliveries have risen by about 80% across some states in India. There are many contributing factors for this phenomenon — ranging from doctors looking to make a quick buck and mothers wanting to deliver on dates deemed auspicious to later pregnancies (women over 35 have more chances of high-risk pregnancies) and the rise of obesity in women in recent years. However, research has shown that a baby delivered vaginally receives immunity-boosting microbes, while mothers find it easier to get their bodies back to the pre-pregnancy weight and shape. The recovery time post childbirth is also significantly lesser in vaginal deliveries as compared to c-sections.

Yoga is recommended for a mother-to-be throughout the pregnancy. If practised with caution and under the guidance of an experienced teacher, a woman can benefit greatly from a yoga practice in all trimesters of her pregnancy. Yoga asanas help in opening up the hip joint, which aides in a successful delivery. Pranayama ensures strong lungs and better quality of breath, which is needed during the delivery process. The mind-body connection developed by a regular yoga practice during the pregnancy will come in handy during the delivery as a woman is less likely to panic or become overwhelmed while she’s undergoing labour.

For relieving PMS

A regular yoga practice can alleviate premenstrual syndrome (PMS). The increased circulation of blood, which is a result of asanas that provide a massage to the abdominal organs, facilitates the shedding of the uterine lining and the elimination of blood from the body. This, in turn, helps in reducing and, in some cases, even stopping menstrual cramps all together.

Also, an increased flow of blood to the organs, such as the uterus and the intestines, ensures that fresh oxygen is available to the organs, which is essential for their optimal functioning. This has shown to have a positive result on irregular periods, heavy or scanty bleeding, spotting and also on the complete absence of periods (a medical condition known as amenorrhea).

To practise or not to practise yoga during your periods is a matter of personal choice. If yoga helps you in being stress-free and gives you a feeling of overall wellbeing, then you should practise it, regardless of what ancient texts say.  Your body is unique and you must depend on your own instincts. As long as you’re not using it as an excuse to skip practice, you are allowed a few days of rest.

(The author is a  Bengaluru-based yoga instructor)