Yoga is the Sanskrit root word for ‘yuj’ meaning to bind or join or attach and yoke to direct and concentrate one’s attention on. It also means union or communion union of mind, body and soul, a mean of connecting our highest self with and divine will. It is the art of mastering our thoughts, emotions, and actions. True Yoga is not just about bending the body, but about bending the ego, focusing the mind, and opening the heart.
Women, whether they are professionals, homemakers, caregivers, entrepreneurs, life is always a juggling act. They always see Yoga as an extra act in their already over-flowing list. But here is the truth: Yoga isn’t another task—it’s the tool that makes everything else easier. Yoga is a lifestyle change. And the beauty is, when a woman embraces Yoga, she does not just transform her own life—she uplifts her entire household. Health improves. Stress reduces. Relationships grow deeper. Nutrition becomes mindful. Children observe and learn calmness, compassion, and balance. The ripple effect is powerful and real.
The Three Pillars of Yoga
- Asanas – Aligning the body.
Asanas or physical posture is the first step towards Yoga. Holding a physical posture in such a way that each muscle, joint and organ is actively engaged. Asana brings steadiness, health, and lightness of limbs. A well held posture combined with gentle breath and a smile prevents fickleness of mind.
- Pranayama – Mastering the breath.
Prana means breathe, respiration, life, vitality, wind, energy, or strength and ayama stands for control or regulate. Thus, pranayama stands for control of breath. The practice should be regular and within one’s capacity. Regular practice of pranayama can improve one’s breathing capacity.
- Meditation- Calming the mind.
Once the body has been tempered by the asanas and the mind has been fired by pranayama, the next level of yoga is meditation. Meditation is not about forcing concentration. It is about focus on one’s breath. The first step is to be able to fully concentrate on one’s breath, gradually increasing length of time. With consistent practice, this quiet attention cultivates inner stillness, reduces anxiety, and sharpens decision-making.
Even a few minutes a day of mindful breathing can create profound mental clarity and emotional resilience.
The scientifically proven health benefits of Yoga particularly for women are:
- Improves flexibility: Yoga significantly improves the posture as well as strength of the body in women. Simple asanas like Tadaasan [Extended Mountain pose], Titliaasan [Butterfly pose], and Trikonasan [Triangle pose] help to correct the posture, build core strength and enhances body awareness.
- Increases strength – Holding a posture and balancing the body in various asanas help build muscular strength. Balancing asanas like Vrukshasan [Tree pose], Virbhadrasan [Warrior pose], and Natrajasan [Dancer pose] not only builds core strength but also brings a good balance to the body and therefore the thoughts.
- Relieves anxiety and stress: The most important and underrated benefit of Yoga. According to me, the best way to relieve stress is through Yoga. A simple breathing exercise like Chandra bhed pranayama [Left nostril breathing], Anulom vilom [Alternate nostril breathing] calms down the mind immediately and when practiced regularly helps to keep calm even during difficult situations.
- Improves mental health – A relaxed mind leads to a relaxed body—and Yoga is one of the most effective tools for calming the mind. Through breathwork, gentle movement, and meditation, Yoga reduces stress, anxiety, and mental fatigue. When the women in a family find inner calm and clarity, it naturally raises the emotional intelligence and harmony of the entire household. A centred woman becomes a steady anchor for her family, fostering better communication, compassion, and emotional balance at home.
- Relieve PMS symptoms: Regular Yoga practice stimulates the endocrine system. This results in a better release of hormones. This combined with correct nutrition can improve the menstrual cycle as well as ease the PMS symptoms like mood swings, irritability, and anxiety.
- Boosts immunity – One of the lesser-known but highly valuable benefits of Yoga is its ability to strengthen the immune system. Breathing practices like Pranayama increase oxygen intake, purify the bloodstream, and support healthy lung function. More oxygen means better cell performance—and a stronger defence against infections. Pranayama also improves cardiovascular health and helps maintain optimal circulation, giving your body the energy and resilience it needs to fight illness and stay well.
- Pregnancy benefits: The females trying to conceive, females suffering from PCOD/PCOS, or females who want a smooth pregnancy, Yoga is a tool to go. The hormonal benefits provided by Yoga help in keeping all the hormonal issues at bay.
- Weight loss – One of the topmost motivations for any woman to begin a fitness regime is always weight loss. The weight loss journey with Yoga might be slow but if incorporated with the right diet, it does helps in holistic and sustainable weight loss. Yoga supports hormonal balance, relieving PCOS symptoms and better thyroid functioning, the underlying causes of stubborn weight in women. The result is not just a slimmer body but also a healthier and balanced one.
- Better sleep – Yoga promotes quality sleep and clearing of mental chatter. Simple deep breathing exercises and simple stretched relaxes the body as well mind. The result is not only a good night sleep but more restorative sleep. It also resets body natural sleep wake cycle allowing you to wake up energetic, refreshed.
To achieve great things, the first step is to start. If you keep on thinking I will do it someday, that someday is today. So, what better way to start than on International Yoga Day? Almost all institutes keep a free Yoga practice on Yoga Day. Let that be your first step. Let us take a pledge to take charge of our body, take charge of our thoughts, and thus take charge of our lives and live it fully and happily.
HAPPY INTERNATIONAL YOGA DAY EVERYONE!!!
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