Yoga can help women to find their physical and emotional balance and the self- acceptance.

Colleen Saidman, a famous international yoga teacher, underline how yoga works every part of the body, moves each part of the body and, at the same time stimulates organs, muscles and bones.

Following Colleen’s suggestions, we offer some postures for different need, occasion and step of woman’s life.

  • Postures for women’s strengthening: Colleen suggests some postures that could be very helpful for women to strength the physical and emotional body.
  • Standing postures, like Warrior, Virabhadrasana I, II and III, or Tree Pose, Vrkasana can help women to find their emotional and physical strengthen.
  • Colleen suggests postures that open the heart, like the Fish Pose, Matsyasana or Camel Pose, Ustrasana, can help to find the opening and compassion.
  • The lying postures like the Corpse Pose, or Savasana, child Pose, Balasana, help to feel the connection with earth.

Sequence for premenstrual syndrome ( PMS)

The PMS is especially a tension in the nervous system, that gives irritability, swollen, headache and heavy feelings in the pelvic region.
Here a short sequence that Colleen suggests to do every month for help the symptom of PMS syndrome

  1. Supta Baddhakonasana or Reclined Bound Angle Pose, with a pillow, from 5 to 10 minutes.
    Supta Baddhakonasana , could be done with pillows under each knees to make the postures more comfortable. It opens the legs and relaxes the lower back.
  2. Supta Padangusthasana two minutes for each legs.
  3. Supta Padangusthasana II, laying on the floor, open your leg sideways. You can put a pillow under the leg and use a belt to help you.
  4. Adho Mukha Svanasana or downward facing dog ( with the head supported on a pillow or a block if you have headache) for a minute.
  5. Salamba Sirsasana, against a wall if you need, for maximum five minutes.
  6. Salamba Sarvangasana or Supported Shoulder Stand, with a blanket under your shoulder, for maximum five minutes.
  7. Upavista Konasana with a pillow under your chest, from two to five minutes.
  8. Setu Bandha Sarvangasana or Bridge Pose, using a block, half way or higher, under your sacrum for 30 seconds.
  9. Savasana or Corpse Pose from five to ten minutes.

Sequence for menopause syndrome

This is the sequence that Colleen suggests to facing the symptom of menopause

  1. Baddhakonasana or Bound Angle Pose for two to five minutes
  2. Upavistha Konasana, feeling the pelvic floor touching the ground, form two to five minutes
  3.  Prasarita Padottanasana, with the head supported on a block, from two to five minutes.
  4.  Adho Mukha Svanasana with the head supported on a block, for a minute
  5. Janu Sirsasana or Head to Knee Pose for a minute
  6.  Salamba Sarvangasana or Supported Shoulder Stand, with a blanket under your shoulder, for maximum five minutes.
  7.  Setu Bandha Sarvangasana or Bridge Pose, with a block, half way or higher, under your sacrum for 30 seconds.
  8.  Supta Baddhakonasasa or Reclined Angle Pose, from two to five minutes.
  9.  Viparita Karani or Active Reclined Pose from two to five minute. Viparita Karani with props for the lower back
  10.  Savasana or Corpse Pose from five to ten minute

Colleen strongly advices to do inversions and standing asanas during the menopause to improve the blood circulation and prevent the bone loss.
” during the menopause, the symptoms are different every day” says Colleen ” there are days you sleep good with the feeling of moving when you get up. Some days we have flushing sensation all night and we are tired so we prefer to do a restoring practice”.


We can compare waking up with hangover like having a bad cold. We really feel low, pain,sickness and confusion.
And precisely today, the first day of the year, we could declare the international day of hangovers.
We have to pay the consequences for our excess. They all depend from the quantity of poison we drink or take. Running to take paracetamol or ibuprofene could make bigger the damage of our liver or kidney and the reason why, is because these painkiller reduce the blood pressure to these organs.
Instead of painkiller I suggest you an antidote, more healthy: yoga.
Beside the rehydration with water, natural juice or other kind of caffeine free drink, practice yoga can speed up your recovery.
Yoga is a fantastic tool to recover from hangover, is a panacea because it frees us from toxins, improving the circulations and the digestive system.
Yoga helps to relieve the body tension, from head to feet, yoga moves the blood so each part of the body have oxygen and feel younger.
If you are a beginner I suggestion to looking for a teacher to help you.

ARDHA UTTANASANA or half standing forward fold

This posture stretches the muscles that are in pain with the hangover. The mind calms down. It brings a reinvigorating sleep, it stabilizes the arterial pressure, which breaks after few nights of excess.
Ardha uttanasana can reduce the stomach ache, the anxiety, the depression, the stress and the tiredness. It has also a therapeutic effects to ease the head congestion related to the hangover.

Ardha uttanasana or half forward bend.

Ardha uttanasana or half forward bend.

JANU SIRSASANA or head to knee pose

This posture quiets the brain, stretches the spine and the shoulders. It relieves the head from the hangover pain, from the anxiety, and it stimulates the liver and the kidney.

Janu sirsasana or head to knee pose.

Janu sirsasana or head to knee pose.

BALASANA or child pose

The gravitational attraction of this posture gives a feeling of emotional, mental and body relief. Balasana makes the breathing process stronger and constant, it improves the blood circulation in the body.

Supported Balasana.

Supported Balasana.

NAVASANA or boat pose

We all know that the hangover affects the mental and fiscal aspects of the body. This asana, which also tests our abdominal strengths, improves our balance and digestion. The intestin, the thyroid,the kidney, the prostate gland are stimulated because this asana activates the metabolism and speeds up the process of detoxication.It improves the balance and the coordination, both aspects could be affected by hangover.

Navasana or boat pose.

Navasana or boat pose.

APANASANA or knees- to- chest pose.

Do you feel nausea or swelling? Well this posture improves the function of the colon and it is a good remedy for abdominal easing and for nausea.
Apana is a Sanskrit word for vital strength that flows to the bottom, is the opposite of prana, the vital flow.
While prana gives life to the body through the breathing techniques, Apana, in the opposite way, represents the removal process outside of the body.
This posture helps to eliminate toxins and impurity trough the lungs, the kidney and the liver.

Apanasana or knees to chest pose.

Apanasana or knees to chest pose.

SUPTA MATSYENDRASANASA or supine spinal twist yoga pose

It is a regenerating posture, SUPTA MATSYENDRASANASA helps to hydrate the spinal discs while the stretching relax and helps to realign the spine discs.
It massages the abdominal organs through the elimination of the toxins.
The twist in this asana stimulates the flow of fresh blood to the digestive organs, improving, in this way, the health of all digestive system. It is also therapeutic for stress.
Supta matsyendrasana

Supta matsyendrasana

URDHA MUKHA SVANASANA or upward facing dog pose

The chest and lungs open and in this way we promote the breathing which produce the purification of blood and internal organs.
The tiredness, the depression and the sciatic nerve relieve. The head pain, cause from the tension of the neck and the shoulder, gets better as well.

Urdhva mukha svanasana o postura del perro mirando hacia arriba.

Urdhva mukha svanasana or upward facing dog.

And after these postures, I am sure you forget you had hangover. Don’t forget to leave a comment about your results.
Tags: asana, body, mind-body, detoxication , head-pain,eliminate toxin, stretching,metabolism, nausea, hangover,health, health and well being, yoga.

 Translation into English by Tania Alicia Piovan