A yoga practice has beneficiary benefits for all whether done for the physical, mental, emotional, spiritual or all of the above ingredients.
For women, yoga can assist in regulating the ebb and flow of emotions and is elemental in cultivating a healthy self-conscious. Many women have taken up the practice of yoga after having seen how beautifully chiseled the body becomes. This has often been the introductory factor into yoga and many have since explored the deeper science.
Allow yourself to start exactly as you are.
Some advise for the beginner yogini; enjoy these initial stages. The journey can be as smooth as you choose. Take it easy and allow yourself to soften into the asana, if you force you are, in effect, just adding more resistant. So, get out the way and let your body move with each breath. You may not know what I’m talking about now, but, with some experience, the feeling will present.
Prana+Ayama = Pranayama
Having derived from an ancient language, it is challenging to know the decipher the exact translation. The feeling, however, is the same no matter what tongue. Pranayama is an extension of the vital force, as we inhale and exhale.
In the Yoga Sutras of Patanjali, the fourth of the eight limbs is Pranayama. This includes learning to regulate the breath, attaining a slow and steady rhythm. This is then described to lead practitioners to be maintained by a steady flow of energy (prana). The three pranayamas are inhalation, exhalation, and the space between them. There is also a fourth pranayama, the continuous prana, which is always present, behind or beyond the other more tangible pranayamas.
Pranayama can be extremely beneficial in boosting your energy levels, stabilize your emotions, and due to the increased level in oxygen we transport to the body, that healthy skin glow.
This is a calming pranayama. Settle comfortably either lying on your back or seated. Allow your hands and legs to be in a comfortable position, and then forget that they are there.
Placing your tongue on the roof of your mouth, inhale through the nose as slowly as possible, allowing only a thin flow of air to enter. Sometimes it really helps to place a hand on the stomach and feel as you body changes as the lungs are filled with breath. Once you feel you can breathe in no more, start to exhale out through the nose. You may feel a gush at first, and then level it out to the same steady flow as the inhalation.
If you place your hand on your stomach, you may begin to feel the expansion first taking place in the lower section of the lungs, your abdomen expanding. The diaphragm follows, as the middle section of the lungs fill up. The third is the chest expansion as the breath fills the top of the lungs.
Breathing long and slow can take 5 seconds per inhale and 5 seconds per exhale.
The practice of this long and steady breath may stimulate a very nourished, and sometimes tingly, sensation. If at any stage you feel lightheaded or uncomfortable, normalize a to a breathing rhythm that you are comfortable with and rest. Try again when you feel ready, allowing the breath to be integrated into the body. If we are not used to such breathing, our bodies may take some moments to adjust. Be patient and keep up practice. Both the pituitary and the pineal gland have the potential to be stimulated into balance.