Yoga for women's health

Dear friends! Yoga therapy group classes for women’s health take place

every Saturday at 11:00 am at 1125 Howe st., Vancouver (the crossroad of Helmcken & Howe).  

These classes are suitable for all levels of experience and flexibility (incl. very beginners).

Registration for your first class is required. 

These classes will be beneficial for those who are:

 

  • suffering from painful periods (dysmenorrhea) and premenstrual syndrome (PMS), accompanied by weakness and fatigue;

  • experiencing absence of menstruation (amenorrhea);

  • wishing to relieve post menopause symptoms and improve life quality during hormonal changes;

  • planning to get pregnant or having difficulties conceiving;

  • suffering from chronic lower pelvic pain and Pelvic Venous Congestion Syndrome;

  • wishing to renew a sense of sexuality and feminine wholeness, increase intimacy with the partner;

  • planning to increase general wellbeing, stay cheerful, become confident and increase energy level!

The programme includes:

  • Complementary individual consultation and practice recommendations before the classes commence;

  • Practical sessions 90 minutes long. These include physical work (asanas and vinyasas), breathing exercises (pranayama) and relaxation techniques (yoga nidra, cyclic meditation, and different variations of savasana);

  • Regular health paper tests on request (initial and subsequent);

  • Personalized set of exercises for home practice for each participant;

  • Instructions how to keep your own “Menstruation Diary” (application on your smart phone or paper diary).

 

Together we will work to normalize menstrual cycle, relieve pain, and boost your metabolism, making it easier to lose weight and create ideal conditions for delivering a healthy baby. You will get full support, attention and care from the course supervisor. Throughout the programme, each participant will receive personalized care, depending on the case.

It is important to mention that unfortunately, yoga alone will not make you pregnant. However, together with other fertility strategies, yoga can help you cope with the anxiety and the emotional burden. Research proves that when you are less stressed, you are more fertile. This course will also help you to improve your physical health and restore body functions.

Class Format: Group up to 6-8 participants maximum. You can join group classes any time but registration for your first class is required. Complementary individual consultation and practice recommendations before the classes. Number of participants is limited.

 

Location: 1125 Howe st., Vancouver, Canada. Click here to view the map.

Fees:

Single group-class admission - $15

4 session package - $55

8 session package - $100

Private 1-on-1 class – $65 per 75 mins session

Course supervisor: yoga teacher Ksenia Belova. Click here to know more about Ksenia.

 

Class Format

 

Group sessions up to 6-8 participants maximum. You can join group classes any time but registration is requiredClasses take place every Saturday at 11:00 am. The duration of each class is 90 minutes long.

 

The method is based on the effects of hatha yoga on regulating the endocrine system and activating direct and reverse chains within. This method was described in a book Yoga Therapy by Artem Frolov. To make yoga practice more efficient, it is recommended that participants use some specific techniques for stimulating neuroendocrine menstrual cycle regulation.  

  1. Physical exercises. Yoga asanas and vinyasas.

  2. Inverted postures. Sarvangasana, halasana, viparita karani mudra.

  3. Stomach vacuum exercises.  Uddiyana bandha, agnisara dhauti and nauli.  These techniques can be performed both as cleansing and as breathing   exercises (pranayama).

  4. Asanas increasing mobility in the hip joints. Variations of baddha konasana, padmasana, gomukhasana, virasana, trikonasana and ardha chandrasana.

  5. Strengthening pelvic floor muscles.  Ashwini mudra and mula bandha, techniques for strengthening perineum muscles. 

  6. Breathing exercises. Pranayama and prana vyayama.

  7. Relaxation. Yoga nidra, cyclic meditation and different variations of savasana.

 

Click here to know more about these techniques 

 

This programme is based on the materials of Artem Frolov and Zhanna Saprygina, medical doctors and yoga teachers from Saint Petersburg, Russia.

 

Programme effectiveness and scientific evidence

 

Using an integrative approach to yoga practice helps support and strengthen natural health. In fact, it can help restore the body systems that have compromised function.  While working with body, mind and emotions, practitioners achieve the most important result - a state of inner peace.  Yoga includes the following aspects: physical exercises (asanas), cleansing techniques (shatkarmas), deep relaxation techniques (yoga nidra, savasana and cyclic meditation) and conscious control of deep muscles (bandhas).

It is worth mentioning, however, that we should leave the metaphysical aspects of yoga and concentrate on the scientifically proven physiological effects of yoga on the tissues, organs and systems of the human body.  There are several studies describing the effects of yoga on women’s reproductive health.

 

 

1) Effect of Yoga on Autonomic Functions and Psychological Status During Both Phases of Menstrual Cycle in Young Healthy Females

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3843391/ 

 

2) Effect of Yogic Practices on Menstrual Disorders In Adolescents And Yoga

http://www.anandyog.org/effect-of-yogic-practices-on-menstrual-disorders-in-adolescents-and-yoga.html 

 

3) Effects of Yogasanas in the Management of Pain during Menstruation

https://www.researchgate.net/publication/268983506_Effects_of_Yogasanas_in_the_Management_of_Pain_during_Menstruation

 

4) The Effect of Yoga on Menstrual Disorders: A Systematic Review

http://online.liebertpub.com/doi/full/10.1089/acm.2016.0363?src=recsys

 

5) Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/

 

6)  Six-month Trial of Yoga Nidra in Menstrual Disorder Patients: Effects on Somatoform Symptoms

https://www.researchgate.net/publication/280491294_Jeter_Biblio_Appendix

 

7) Effect of Three Yoga Poses (Cobra, Cat and Fish Poses) in Women with Primary Dysmenorrhea: a Randomized Clinical Trial

http://www.iosrjournals.org/iosr-jdms/papers/Vol4-issue1/P0416973.pdf

 

8) Effect of Yoga on Primary Dysmenorrhea and Stress

http://www.iosrjournals.org/iosr-jdms/papers/Vol4-issue1/P0416973.pdf

 

9) Effect of Yoga Therapy on Physical and Psychological Quality of Life of Perimenopausal Women

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264281/

 

10) Effect of Yoga on Depression and Somatic Symptoms of Women Labourers

https://www.ijsr.net/archive/v5i1/NOV152834.pdf

 

11) The Effects of Yoga on Anxiety and Stress

http://www.altmedrev.com/publications/17/1/21.pdf

 

12) Can The Cyclic Meditation Intervention Help To Manage Job Stress Effectively?

https://www.ijsr.net/archive/v4i1/SUB15941.pdf