Yoga for Women: Wellness and Vitality at Every Stage of Life

224 Pages·2019·34.131 MB·English

by  Shakta Khalsa

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YOGA
F O R
WOMEN
WELLNESS AND VITALITY AT EVERY STAGE OF LIFE
SHAKTA KHALSA
PHOTOGRAPHY BY RUSSELL SADUR
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NOTE TO READERS
Always consult your physician before beginning
any exercise program. Nothing in this book is
to be construed as medical advice. Benefits
attributed to the practice of yoga come from
the ancient yogic traditions. Results will vary
with each individual.
This book is intended as a complement
to instruction from trained yoga teachers.
Personal guidance from a trained teacher
and the experience of group yoga classes
are of equal importance as the guidance
of this book.
Whenever possible, the information
presented in this book has been verified for
authenticity through the official organizations
and yogic traditions that are represented within
these pages. Additionally, this book has
been granted the seal of approval for
authenticity of information from the
Kundalini Research Institute (KRI).
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C O N T E N T S
A Note from the Author 6 LOVING & MOTHERING
Introducing Womenʼs Yoga 8 Self-Empowerment 144
Releasing Fear & Anger 154
BEGINNINGS
Relationships 164
The Basics 12
Preparing for Birth 174
Warming Up to Yoga 30
New Mother & Baby 186
Strengthen & Invigorate 42
MATURING GRACEFULLY
RELAXING & ENERGIZING
Ageless Beauty 198
Rejuvenating Yoga 60
Living in the Moment 210
To Relax & Rejoice 70
Healing Power 78
Index 222
Energy for Life 84
About the Author 224
Lightening Up 92
Resources/Acknowledgments 224
BALANCING
Leveling Out 100
Monthly Cycle 110
Easing into Menopause 118
Breast Care 132
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A NOTE FROM
T H E A U T H O R
I adore teaching women yoga. Yoga and women
go together like tea and toast. Itʼs a cozy, homey
fit. Women love to relax with other women. We love
to share our experiences with each other, and after
a yoga class, there are often much inspired and
somewhat intimate conversations around. Someone
is sure to say, “Wow, I needed that class!”
Just on the other side of yogaʼs relaxing coziness
is its dynamic, transformational power. During the
many years that Iʼve been practicing yoga, I have
grown in ways that I never would have imagined
possible. I am not the same person I was—literally.
I believe the atoms and molecules in my body are
different than they were before I began a life of
daily yoga practice. Life is so much easier, not
because it doesnʼt present challenges, but because
I can handle the challenges now. My ability to move
on from lifeʼs crises I attribute to the consistent,
honest work—and joy—of a daily yoga practice.
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The key word is “daily.” Donʼt let this intimidate you.
Start out by thinking of it as a “steady” practice,
10 or 15 minutes a day, an hour every few days or
so. You may experience a new and positive outlook
that becomes more permanent. Emotions even out.
Little things, and even big things, no longer hold the
same power over you that they used to.
Such is the healing and transformational power of
the yoga that is held within these pages. And now,
if you are ready, letʼs begin.
Shakta Khalsa
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8
INTRODUCING
Medical conditions
W O M E N ʼ S
Practice yoga gently and slowly and include the
use of recommended props—or avoid certain
Y O G A
poses altogether—if you have one of the
following medical conditions.
•
Heart conditions and asthma: Avoid breathing
Within the pages of this book, you will find a practical manual
exercises and aerobic or strenuous poses.
for nurturing the many facets of you as a woman. Yoga, as you
• may know, is an ancient art and science that brings health and
Spinal conditions and osteoporosis: Avoid
well-being to your body, mind, and spirit. Yoga accomplishes
strenuous backbends, inverted poses, spinal
this through a practice of movements, held postures, breathing
twists, and balancing poses.
exercises, and mental focus. People who practice yoga say that
• they feel more relaxed, accomplish more with less stress, and
High-risk pregnancy and postpartum
feel in touch with their inner being—their sense of authentic self.
complications: Check with your physician
before starting yoga.
• WHY YOGA FOR WOMEN?
Balancing problems and neurological diseases:
Yoga is good for everyone—men, women, and children. Why,
Avoid poses that require balancing, especially on
then, a yoga book just for women? We women have well-
one foot or on the hands. defined needs, issues, and stages of life. Just think for a
moment about how a womanʼs outlook and physical health are
Remember, yoga is noncompetitive, so practice
affected by her hormones, which control menstrual cycle,
only to your capacity. Some restrictions may
pregnancy, and menopause. Yoga balances these hormones
apply, depending on your physical abilities. If efficiently and effectively through the stages of a womanʼs
a pose causes discomfort, stop and go on to life. But yoga is not just for the bodily changes that women
undergo. It is for balancing emotions and for the feminine
another pose, or do the easy-does-it version if
need to have a cozy, relaxed way of life supported by a
one is provided. Always consult your physician
spiritual outlook. It has also been shown to be a gentle and
with concerns you may have about any poses or
consistent support for women’s health. In this book, we will
exercises before doing them. use yoga to address conditions that often affect women—
depression, osteoporosis, arthritis, menopausal symptoms,
heart disease, premenstrual symptoms, breast health, and
memory loss, among others.
About 72 percent of those who practice yoga are women, and
we are attracted to it for many reasons—to find relaxation,
gain energy, and remain flexible physically and mentally,
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9
nurturing the spirit and developing inner strength and higher
awareness. Generally, women exhibit more physical and
Remedies & more
mental flexibility than men. To be able to carry and birth
babies, we have been designed with flexible bodies. We have In this book, you will find healing remedies and
an innate capacity to do many things at once—take care of recipes based on the ancient science
a sick child, cook, talk on the phone, and perhaps three other
of yoga. These include:
things all at the same time. We have a natural mental
flexibility that allows us to “go with the flow.” These star • A tasty recipe for golden milk made with
qualities shine brightly with a practice of yoga and meditation
turmeric, an Indian spice that is known to keep
that can be enhanced by beautiful, inspiring music designed
joints lubricated.
especially for use with this book (see Music Resources, p.224).
And through yoga, we experience the balanced interplay of •
Special drinks for a woman in the first few days
vitality and relaxation—the ability to be alert yet peaceful,
after giving birth, which will give her energy, will be
relaxed and energized, all at the same time.
easy on the sensitive digestive system, and will
As women, we also have needs. I have found from my years optimize the nutritional content of her breast
of practice and teaching that yoga goes directly to the heart milk, providing the richest nourishment for her
of womenʼs needs. We need to feel loved. Yoga develops self-
new baby.
love. We need to feel secure. Yoga lets a woman know her
•
security lies within. We need to feel fulfilled. Yoga develops An ancient recipe for a wonderfully luxurious
self-awareness and self-fulfillment. When a woman knows yogurt bath that cleans your skin down to the
she is complete in herself, all of her relationships enjoy the
pores and keeps you feeling and looking both
benefit of that knowledge. Just with her presence, she uplifts
young and relaxed.
her partner, her children, her parents, her coworkers, her
friends, and even those she meets in passing. • A soothing and delicious recipe for date milk to
help wean babies, give energy, and help
I believe that you will find Yoga for Women to be a treasure
ward off colds.
trove filled with the best gems and jewels that womenʼs yoga
has to offer.
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