Kati Chakrasana doesn't look like much — just a simple standing twist — but ask any woman who's tried it after a long day and she'll tell you it reaches places other stretches don't. Stand with feet hip-width apart, arms relaxed. As you inhale, raise your arms to shoulder height; as you exhale, twist gently to one side, letting one hand reach toward your lower back and the other wrap across the front. Inhale back to center, then twist to the other side. Repeat slowly, five or

Setu Bandhasana, or Bridge Pose, holds a special place in yoga because it works quietly — no dramatic stretch, no visible strain — while gently engaging the muscles that support us through some of life's biggest physical transitions. Lie on your back, knees bent, feet flat on the floor hip-width apart, arms resting by your sides. As you exhale, press into your feet and lift your hips slowly, only as high as feels comfortable — this is not about height, it's about control. Dur

If there's one pose that quietly undoes a day's worth of physical strain, it's Marjariasana (Cat-Cow Pose). Between long hours at a desk, carrying a toddler on one hip, or simply the way modern life keeps us hunched over screens, the spine absorbs far more than most of us realise. Marjariasana, or Cat-Cow, moves gently through spinal flexion and extension, and many women find it genuinely relieving after just a few rounds. Come onto your hands and knees, wrists under shoulder

There's something about Shashankasana that feels less like exercise and more like permission — permission to fold inward, breathe, and simply stop for a moment. Kneel on your mat, big toes touching, knees apart. As you exhale, fold forward, resting your forehead on the mat and your arms stretched out in front (or by your sides if that feels more natural), letting your hips sink back toward your heels. Stay here for several slow breaths. During pregnancy, this pose is usually

Of all the postures in yoga, Tadasana is the one most women skip past without a second thought — just standing, after all, how hard can that be? But stand in it with real attention, and you'll notice how much it asks of you: feet rooted evenly, shoulders rolling back and down, crown of the head reaching up, like a mountain, settled and unmoved. This quiet alignment matters more at certain stages of a woman's life than others. Through pregnancy, as your centre of gravity keeps

There's something wonderfully grounding about Parsvakonasana, or Extended Side Angle Pose — it asks you to stretch, root, and breathe all at once, almost like reaching for a top shelf while your feet stay firmly planted on the ground. If you've ever done a long day of standing — teaching, cooking for a joint family, or just running errands in Bangalore's traffic — this pose will help release tension along the sides of the body. To come into Parsvakonasana, step your feet wide

Yoga after a C-section, should be done slowly and with awareness, supports not just physical healing but emotional steadiness too — something every new mother deserves.

Newly pregnant and unsure what's safe on the mat? Explore gentle first trimester yoga poses that support your body through this tender phase.

Struggling through heavy flow days? Try these three restorative yoga poses and a calming breath practice designed to soothe and support you.

If you've ever stared at a calendar app trying to guess when your period will show up, you're not alone. So many women I teach — especially in their late 20s and through their 40s — come to me feeling frustrated with irregular periods. Between packed work schedules, festival season indulgences, erratic sleep, and the general chaos of Indian city life, it's no wonder our bodies sometimes struggle to find their rhythm. Here's what I've learned after years on the mat: yoga for i

You know that feeling — your favourite kurta suddenly feels snug, your stomach feels tight after even a light dinner, and all you want to do is lie down. If bloating during periods shows up for you every month, you're far from alone. Between our love for a good thali and the salt that sneaks into everything from pickle to papad, many Indian women notice this puffiness getting louder right when their body is already asking for gentleness. One pose I return to again and again,

If you've ever snapped at someone you love, then cried in the bathroom five minutes later, and later realised your period was due — you're not alone, and you're not "too much." Many Indian women quietly navigate this cycle every single month, often while running a household, managing work, and showing up for everyone else. This is exactly where pranayama for PMS mood swings can become a gentle ally. In our tradition, breath has always been medicine for the mind. Long before "

(And How to Work With It, Not Against It) Have you noticed how some weeks you feel unstoppable, ready to take on work, family, everything — and other weeks even making chai feels like effort? This isn't in your head. Your energy changes across your monthly cycle because your hormones are quietly rising and falling, shaping your mood, stamina, and even how your body responds to movement. Many women find that once they start noticing this rhythm, they stop fighting it and start

Think of your body during your period like the monsoon season — everything is heavier, slower, a little more sensitive, and that's completely natural. This isn't the week to push through a vigorous vinyasa flow. Instead, poses like Supta Baddha Konasana (reclined bound angle), Balasana (child's pose), and a gentle seated twist (vakrasana) can help release tension in the lower back and pelvis, where most of that cramping lives.

There is a distinct, beautiful shift that happens in a room when a group of people take a deep, conscious breath together. I have watched it happen in crowded school auditoriums filled with hundreds of energetic kids, in quiet corporate spaces over zoom calls, and in intimate wellness circles. Every single time, it feels like coming home. My name is Kannu Priya Rawat. If you are here exploring Yogini, or if you are looking at my path as a teacher and collaborator, I want to t

A Holistic Approach to Hormonal & Metabolic Balance Understanding PMOS Beyond Hormones Polycystic Ovarian Syndrome is now increasingly being discussed through a broader lens as PMOS- Polyendocrine Metabolic Ovarian Syndrome. This evolving perspective highlights that women's hormonal health is deeply connected with: Metabolism, Insulin Resistance, Stress Response, Sleep Patterns, Nervous Health System and Emotional Well-Being. Many women experiencing PMOS may notice symptoms

Managing Polycystic Ovary Syndrome (PCOS), now increasingly discussed as PMOS (Polyendocrine Metabolic Ovarian Syndrome), goes beyond symptom management. Since hormonal health is closely connected with metabolism, stress, sleep and lifestyle habits, a holistic wellness approach can play an important role in supporting overall well-being.

With new advancements in the medical field, PCOS aka Poly cystic Ovarian Syndrome has now been termed as PMOS Polyendocrine Metabolic Ovarian Syndrome. And I am happy that people have started to inculcate Metabolism and Endocrine System into picture. Understand symptoms, insulin resistance, lifestyle support, yoga and holistic wellness for women.

Clothes are not just functional or fashionable; they carry energetic frequencies that can uplift or drain your body’s natural life force. Rooted in ancient Vedic wisdom and increasingly supported by modern research, the idea that textiles have vibrations is now gaining global attention.

Most people see Adho Mukha Shvanaasa (Downward Facing Dog) as a passive hamstring stretch, but as a YCB Level 3 teacher, I view it as an active full body inversion with profound benefits.