The Art of Graceful Aging: Women’s Health and the Yoga Practice

At ten years of age, Geeta Iyengar faced an almost fatal case of nephritis, a kidney disease. She sought her father for comfort not only because his presence was stabilizing but also because he was known in the community as a healer. B.K.S. Iyengar bluntly instructed his daughter to either “embrace yoga, the only panacea for her, or to live until her disease took its toll.”(Iyengar i). With such a bleak and white ultimatum, Geeta vehemently pursued the yoga practice under the tutelage of her father. B.K.S. Iyengar’s fame spread worldwide as his innovative approach to hatha yoga attracted other devotees. Mr. Iyengar is now known as the father of the practice appropriately named Iyengar yoga. Geeta, herself, has since mastered the art and has taught since 1961 (Iyengar i).

In her book Yoga: a Gem for Women Ms. Iyengar explains, On all those who seek physical well-being, mental peace, or concentration of mind, Yoga bestows whatever they demand and satisfies them all (Iyengar 14). While encouraging others to empower themselves through the practice, Geeta expresses the fulfillment she personally has found in yoga. But Ms. Iyengar’s relationship to yoga is not a standard to which all practitioners must adhere. Instead, her experience offers an insightful and educated perspective on the benefits of practicing yoga.

We women in the western world stumble through frenzied schedules that rarely allow us the time to nurture our body, mind, and spirit. As a senior in college, I too juggle responsibilities, balancing the roles I play in each realm of my life. It is a difficult and daily task. Yoga has become my stabilizer, an outlet, the ambrosia for a monkey mind. I am writing this essay, to inform current yoginis about yoga’s advantages as a lifelong accompaniment and also to invite novice yoginis to the practice. Some people have chosen yoga as a spiritual practice, but yoga benefits women's health through the specific milestones of menstruation, pregnancy, and menopause regardless of what extent it is pursued. Whatever you take from my work, know it is offered out of love.

The Basics

Hatha Yoga is one of four branches encompassed within Raja Yoga. Raja is essentially the study of uniting body and mind through devoted practice. Hatha explores the physical wellness of the body as the practitioner explores and refines postures in a moving meditation (Phelan 17). In yoga, one repeats asanas or postures that develop the inherent strength of the body. Mental strength is exercised as well because the mind is trained to focus on the present moment. The spirit is nurtured because the yogi learns to listen to the needs of that more mystical force residing within each being. Hatha can then be defined as an inward expedition that respects the needs of the body and nurtures its limitations through mindful practice (Phelan 17).

Pranayama is the practice of breath and also is a part of experiencing mindful practice. Pranayama awakens the body’s capacity to breathe deeply. In that awareness, the strength-giving power of prana is also awakened. The breath is visualized as soothing the body through more difficult asanas. As the practitioner visualizes the breath in this manner, her concentration then shifts. And the pain of the stretch is minimized. Hatha Yoga combines breath and posture to exercise the entire body. Its name originates from Sanskrit. “Ha” means “sun,” “tha” translates to “moon.” In one pranayama practice, the yogini plugs her left nostril. The flow of breath is pulled through the right nostril and the sun energy is invoked. The opposite is done so that the left side can breathe freely, thus drawing forth the moon energy. This exercise is said to enhance breath control. Also, as both nostrils breathe freely after the transition from pranayama to asana practice, the entire body is enlivened as the sun and moon energies are working together (Phelan 17).

As an exercise, yoga challenges the body by testing the strength of bones and elasticity of muscle while toning internal organs. Ms. Iyengar writes,

Asanas, though appearing static externally, are full of dynamic action within. A full range of movements and actions such as horizontal, vertical, diagonal, and circumferential extension and expansion are created while performing the postures. This requires skill, intelligence, and application. No portion of the body or the mind is left untouched when an asana is carefully and correctly performed (Iyengar 40).

Phelan, another yoga enthusiast, adds that yoga improves the suppleness of the spine and joints, stimulates the glands, relaxes the nerves, and improves digestive powers of the body (18). Inverted postures and backbends squeeze and massage certain glands. This improves their overall function. Forward bends are effective in stimulating blood flow to the pelvic organs and standing asanas support proper skeletal growth (Iyengar 45). With all these health benefits, it is nice to know that one’s yoga practice can begin at any age. Yoga serves women entering the great-grandmother stage of life as well as girls entering puberty. After the cycle of womanhood has begun, however, yoga can be a threat to optimum health; fortunately, this “threat” is only present at that temporary, temperamental time of month: menstruation.

Monthly Moon

Recent studies have addressed women’s health concerns about practicing yoga while on their moon. A brief article in the magazine Shape describes this controversy, “the theory is that poses like the shoulder stand and plough can increase menstrual flow. These inverted postures are more strenuous on the body and because women may be weaker on their period, as some researchers believe, these inversions are difficult. According to Michael H. Taylor M.D., medical editor of Yoga Journal and medical director of Integrative Healing Center in Carmichael, California, there is no evidence to support these ideas (A.E.V.). Since most of these studies do not sway or conclude one way or another, the issue should be confronted.

Menstruation is a cleansing routine for the women’s body as each month, old reproductive tissue leaves the body to prepare for the new egg. Ms. Iyengar advises women to avoid postures that cause added pressure on the uterus. Inverted postures, such as the shoulder stand and headstand should not be performed because they cause abdominal and other internal organs to move up toward the spine when the body wants to flush down and out. She suggests that the period be regarded as a time of rest (Iyengar 77). Tense muscles can be alleviated with forward bends like the child’s pose but if asanas are practiced, a woman should not over-exert her body. Her normal practice should gradually be resumed four or five days after menstruation is over (Iyengar 77).

Yoga offers a solution for women suffering from pre-menstrual or menstrual side effects. These symptoms range from slight cramps to, according to the Center of Menstrual Disorders and Reproductive Choice, “unusually heavy or prolonged periods, irregular or unpredictable periods as well as menses associated with excessive clotting and cramping” (www.cmdrc.com/menstrual.html). These symptoms are caused by both physiological and psychological factors for which yoga can provide a therapy. However, if more extreme conditions were occurring, women would be wise to consult their physician. Ms. Iyengar writes about these menstrual disorders, “Yoga asanas and Pranayama correct the faults or the malfunctioning of the organs” (Iyengar 48). They ease the uterine muscles and ensure proper menstrual flow. Psychological tensions can also be subsided through the practice of savasana (Iyengar 48). Savasana allows the body to completely rest, releasing all unneeded stress, in a relaxation pose for up to twenty minutes. Savasana is not just a practice for menstrual pains though; it is recommended for every completed yoga session because the body’s inherent energy and peace are restored through rest.

Preparation during Pregnancy

Never is this same inherent calm more crucially important than during pregnancy. If a woman stays fit during these nine months, her body will be prepared for the strenuous act of labor. Prenatal yoga aims to help the new mother maintain her health and the health of her baby. Yoga can pacify both the physical and psychological factors that may create difficulties during delivery. Prenatal yoga does not ensure an easy delivery for the woman but it can help both to stabilize her emotions and relieve the body from unnecessary discomfort as it undergoes drastic but beautiful changes. Dr. Leboyer, author of Birth without Violence, says that yoga attunes new mothers to the natural rhythmic process of pregnancy and childbirth. Since pregnancy is a natural process, accepting the body’s changes will allow the new mother to adjust and prepare for the act of giving birth.

Prenatal yoga exercises muscles that will assist delivery. Certain asanas work the pelvic cavity, increasing stamina in the groin and pelvic floor muscles that are used in a vaginal birth. Pranayama is also practiced to calm the nerves throughout the pregnancy. Other postures tone and exercise the buttocks and thigh muscles to make carrying the extra weight easier. And some can lessen the aches and pains of the lower back. Pranayama practices, much like Lamaze techniques, are also applied during contractions at the time of delivery (Iyengar 50).

Women who choose to practice yoga when they are pregnant should avoid twisting postures, back bends, and strenuous standing poses. Because the body should not be strained, props are used to modify and soften poses. Pillows, blocks, and straps offer extra support for awkward or cumbersome poses that still benefit the body (Lydecker). Though staying physically fit is important during pregnancy, psychological health is important as well. Yoga guru, Gurmukh, advises pregnant women to "Find time to relax and enjoy your pregnancy" (Evans-Biermann). There is no better way to do this than through savasana.

Savasana gives women the time to work through their own anxiety or fear, which in this case may be the stress of becoming a new mother. If these stresses are not dealt with during pregnancy, they may aggravate labor pains and complicate delivery. Dr. Leboyer writes about the time of delivery, “what helps the baby get through the birth canal is not the weight, but the same energy that makes trees and plants grow skyward. In India, they call it prana” (Roosevelt). Leboyer reiterates that giving birth is a natural ability for women. If the body is prepared, and the psyche is at peace, prana will coax the baby from the mother’s womb.

Post-delivery yoga eases the woman’s body back to its original shape. During the first month after delivery, asanas relieve the pain of heavy breasts by exercising the stretched muscle fibers (Iyengar 52). In the second month after delivery, asanas that contract the abdominal and pelvic muscles are performed. These poses are also recommended for women who delivered their baby surgically. However, if her uterus was removed or a tubectomy was performed, she should be careful not to strain the body (Iyengar 52). Post-natal yoga should include extended savasana sessions. Not only will this practice relax the abdominal and other organs, it will also help her remain centered during the craziness of being a mother. This is a crucial time for women to take care of their well being so that they can approach their new responsibilities with effective care. Normal practice can be resumed as the yogini gradually adds more asanas to her practice, listening to her body’s needs (Phelan 118).

Too Young to Feel Old

Menopause marks another period of adjustment for women. As the power to reproduce comes to an end, adjusting to aging begins. Carol Baker teaches yoga to middle-aged women. In her article, Yoga at Midlife, she shares her observations about the aging process. She writes, “how we deal with aging is a result of how we feel about the way we are physically in the world.” As our bodies cease to move, we begin to feel old. This is precisely why Baker encourages the yoga practice. Her message is simple: "move it or lose it."

Yoga provides a smooth transition into midlife. According to Baker, "Yoga is about concentration and bringing rhythm and harmony into our lives. It is a total awareness of the body in the posture." Through yoga, a woman learns to appreciate her body and enhance its natural vitality. Postures can be practiced that balance the woman’s metabolism so she settles into her natural body weight as weight gain is a byproduct of menopause. Also, the inverted asanas serve to cool the body during hot flashes (Yoga at Midlife). Baker adds that for the transition through menopause, "the goal is to stay active, supple, and keep a youthful spine." She does suggest that women consult their female physician if they are overweight, have high blood pressure, arthritis, or disc injury.

Yoga stabilizes women’s menopausal emotions too. Savasana is again used to reduce stress, and revive mental, alertness and enthusiasm (Iyengar 52). It is suggested for woman going through menopause to relax in savasana several times a day; and to combine that with pranayama, the shoulder stand, the half shoulder stand, the plough, and cross-legged poses, such as the lotus (Phelan 44). Her health will improve because more prana will begin moving through the body, revitalizing her energy and calming her nerves.

To Conclude: My Story

Yoga is an intricate science of the body, heart, and mind. It was created to promote full-being fitness. Ms. Iyengar explains: "Asanas, though appearing static externally, are full off dynamic action within. A full range of movements and actions such as horizontal, vertical, diagonal, and circumferential extensions and expansion are created while performing the postures. This requires skill, intelligence, and application. No portion of the body or the mind is left untouched when an asana is carefully and correctly performed” (Iyengar 40).

If one believes in yoga’s authenticity, mystical and magical things occur; my relationship to yoga started an earthquake. Three years ago, I arrived on Kodiak Island, Alaska to live with a new college friend and her family for the summer months. To celebrate the summer solstice, a small yoga group gathered to perform 101 Sun Salutations. I was the tag-along 19-year-old guest who entered the studio with my host mother and sister. An enormously open room with streams of afternoon sunlight greeted me as I kicked off my sandals and grabbed my sticky mat. Then, the beams of the room began to shift and shake. "We’re having an earthquake!" It was soon over and no damage was done. Except, quite the contrary, I remember stretching through the flow of unfamiliar movements thinking to myself, this is it.

For me, yoga has not only become the perfect workout --because I can choose a rigorous vinyasa routine or a slow vata-reducing meditation-- but also it is a tool for understanding myself. I am 22 and have only lived through one of the three milestones in this essay. But I can say that I have witnessed yoga as a cure for ailments: I completely ended my pre-menstrual cramps by doing yoga stretches. (I couldn’t believe it either; the pain and aggravation were gone in fifteen minutes.) So as far as I know, I agree with Dr. Leboyer when he called yoga “a powerful medicine that can heal, cure, and transform” (Roosevelt). And so, for your own practice, know that regardless of what extent you choose to pursue yoga, your entire Being will indeed sigh, Thank You, Marvelous Star!

We thank author and yogini Stacy Haddorff and Yoga Girl Gallery found at http://www.yogagirlgallery.com . A biography of Stacy is coming
soon.

Works Consulted

Evans-Biermann, Rachel. Prenatal Yoga Plan. Baby Talk 66.6 (2001): 67.

Iyengar, Geeta. Yoga: A Gem for Women. Washington: Timeless Books, 1990.

Lydecker, Toni. Exercise for Body and Soul. Parenting 12.9 (1998): 61.

Phelan, Nancy and Michael Volin. Yoga for Women. United States: Harper and Row 1963.

Roosevelt, Edith Kermit. French Obstetrician Introduced Yoga into Childbirth.

National Health Review: The Consumer’s Medical Journal 63 (1992): 18.

V., A. E. Yoga Controversy. Shape 21.12 (2002): 98.

Yoga at Midlife. Midlife Women 5.4 (1996): 10-12.

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