woman in practice

A special set of exercises will help you get closer to your true nature, reconnect with the female part of your being, which is demonstrated by the head of the Yoga Practika club network, yoga teacher Elena Ulmasbayeva.

A modern woman works on a par with men and is just as concerned about career growth. Her existence is no longer subject to the cyclic rhythm natural to her body, as a result of which she loses contact with the female part of her being. “First of all, this affects those organs and systems that are associated with reproductive function, with motherhood,” says Elena Ulmasbayeva. “But in the end it affects not only the well-being, but also the woman’s sense of self.” A complex of special asanas helps to restore the circulation of energy, improving blood circulation in the pelvic area, and restores mobility to the hip joints. Improved well-being, a surge of strength, a return of self-confidence, a sense of harmony and calmness – this is the minimum of what regular practice promises.

You will need a special bolster – a roller for yoga (it can be replaced by a sofa cushion-roller or a blanket rolled up with a roller). All poses, except Viparita karani, can be performed during menstruation – they alleviate this condition.

About it

  • Julia Makarova, Elena Ulmasbaeva “Women’s Practice”, Alpina non-fiction, 2008.

Read more:

  • All components of femininity
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Move the roller against the wall and sit on it. Bend your knees and spread them apart, bringing your feet together. Try to move your feet as close to your pelvis as possible. Lean against the wall with your back in the area of ​​​​the shoulder blades and sacrum, but at the same time maintain the natural curve of the spine. Place your fingers on the roller on both sides of the pelvis. Pushing with your hands, stretch your spine up. At the same time, work your hips: direct their inner sides up, front – back, outer – down and back – forward. With this work, the hip joints begin to turn around, the lower abdomen is released and the knees fall lower. Breathe evenly and calmly, trying to relax your stomach. Don’t try to force your knees down. It is always difficult to open the pelvis at first, but it comes with practice. Stay in this position for 1-2 minutes. Tip Are your knees above your pelvis? This means that the height of the roller is not enough for you. Place a folded blanket or even multiple blankets on the roller – experiment with the height to find the best position for you. Do you feel your lower abdomen tense up? Place folded blankets under your knees.

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