Yoga Teacher Training W12- L4 Dr Devendra, Dr Naina and Bina Mehta- women's health and Pranayam скачать в хорошем качестве

Yoga Teacher Training W12- L4 Dr Devendra, Dr Naina and Bina Mehta- women's health and Pranayam

This session focused on yoga practices specifically for women's health, covering three main components: mudras, pranayama (breathing exercises), and their therapeutic applications. Key Topics Covered 1. PCOS Research Presentation (Dr.Devendra)  Presented data plots showing yoga's effectiveness for women's health issues  Results showed 25-30% reduction in menstrual pain intensity  PCOS-related improvements: 39% reduction in anxiety/depression, decreased testosterone levels  Yoga with pelvic floor training showed 20% improvement over regular exercise 2. Mudras for Women's Health (Dr. Naina) Five specific mudras were demonstrated:  Yoni Mudra: Diamond shape with interlocked fingers, placed near abdomen for pelvic discomfort  Apana Mudra: Helps with menstrual cramps and blood pressure regulation  Varun Mudra: Controls water balance, helps with skin dryness  Gyan Mudra: Reduces cortisol, improves focus and mood stability  Shakti Mudra: Helps with menstrual pain and symptom control Practice recommendation: 10-15 minutes, twice daily 3. Pranayama Techniques (Bina Mehta) Several breathing exercises were taught and practiced:  Sheetali Pranayama: Cooling breath for hot flashes and menopause  Chandra Bhedi: Left nostril breathing for cooling effect and mood balance  Dirga Pranayama: Deep three-part breathing (belly, ribcage, chest)  Ujjayi Pranayama: Throat-restricted breathing for menstrual cramps  Anulom Vilom: Alternate nostril breathing for balance  Bhramari Pranayama: Humming bee breath for relaxation Important Discussion Points  Difference between traditional Sanskrit terms (pranayama vs pranayam, yoga vs yog)  Variations in mudra and pranayama techniques across different traditions  Emphasis on regular practice for effectiveness  Proper posture importance: straight spine in meditative pose