Ayurveda and Yoga for Women: A holistic Path to Well-being


In the bustling modern world, where stress, daily pressures and multitasking often take a toll on our well-being, women of all ages, but especially the age of 25 and 60, are seeking a more holistic approach to well-being. They know, that in order to feel good and reach their highest potential they need to balance their physical health, mental, emotional and spiritual health. Among the myriad of wellness practices available, two ancient traditions—Ayurveda and Yoga—stand out as powerful allies in this journey towards inner harmony and vitality.

Ayurveda and Yoga provide a holistic approach to health and wellness for women of all ages. The wisdom, principles, and tools they provide are especially helpful during life’s major transition phases such as:

  • The onset of menarche
  • The preconception, pregnancy, and postpartum phase of motherhood
  • The time of perimenopause leading up to menopause

The beauty lies in the fact that Ayurveda and Yoga are interconnected sister sciences, working synergistically to support our well-being. Ayurveda provides a personalized roadmap for each woman based on her unique constitution, while Yoga offers most of the tools to navigate that journey towards our life and health goals.

Ayurveda’s Personalized Approach: Nurturing Women’s Well-being Through Dosha Balance

Ayurveda, translated, means the “science of life.” It is a holistic healing system originating from India and is over 5,000 years old. In Ayurveda, each person is seen as an individual with a different physical and mental constitution. We are all have our individual strengths and weaknesses and therefore needs. Our individual constitution is made out of a unique combination of the five elements—earth, water, fire, air, and space—giving rise to three primary energy forces known as doshas: Vata, Pitta, and Kapha. Ayurveda recognizes that imbalances in these doshas can lead to all kind of health issues, such as overweight, high blood pressure, dry skin, hair loss, insomnia, anxiety, depression and panic attacks, just to name a few. Ayurvedic therapies and principles are ideally integrated into our daily lives. They aim to restore balance in our individual doshas and in the mind-body connection through personalized diet, lifestyle recommendations, herbal remedies, Yoga practices and other forms of exercise, meditation, and five-sense therapies such as massage, aroma and color therapy.

Yoga as a Path to Inner Harmony: Strengthening the Body-Mind Connection

Yoga for mother as spiritual discipline
Yoga is as old as Ayurveda and is a spiritual and physical discipline that encompasses a range of various practices such as postures (asanas), breathing exercises (pranayama), meditation, relaxation and ethical principles. It has gained great popularity in the West, because of it’s many health benefits and stress reduction techniques. The physical postures, we most associate with Yoga, used to be practised mainly by young man, but nowadays, Yoga is practised predominantly by women of all ages.

The regular practice of Yoga promotes harmony between body, mind, and spirit by enhancing physical flexibility and strength, hormonal balance, mental clarity, and emotional stability. Therefore, Yoga offers a profound way of connecting with oneself, cultivate mindfulness, and helps us find inner peace amidst the chaos of daily life.

This is especially important for us women who often juggle a job, family, and care taking of elderly parents, while forgetting our own needs and wants so easily. We are not only harming our own health and neglecting our own well-being, by not listening to what we need, but we also cannot take care of others and fulfill our dreams, in the way we would like to, when we constantly run on our reserves, without ever pausing to replenish them.

How Ayurveda and Yoga can support Women’s Health During Life’s Transitions

Ayurveda recognizes that women experience distinct physiological and emotional changes throughout their lives, particularly during the transitional phases of menstruation, pregnancy, and perimenopause/menopause. By understanding the greater picture and the reasons for dosha imbalances that may arise during these times, Ayurveda offers specific dietary recommendations, herbal formulations, and self-care practices to support women’s health in a holistic way. As the sister science of Ayurveda, Yoga becomes an invaluable companion in every phase of a woman’s life, helping her maintain physical strength and flexibility, her ideal weight, hormonal balances, and youthfulness by reducing stress, and finding emotional and spiritual stability in a life full of change.  I know this from my own experience as mother of two and from my clients who successfully have incorporated a regular Yoga practice into their busy lives. Regular practice can become a pillar of stability and support, regardless of what else is going on in life.

For example, during menstruation, when the body experiences heightened sensitivity and discomfort, Ayurveda recommends gentle exercises and restorative yoga poses that promote relaxation and relieve menstrual pain. Yoga postures like the Child’s Pose (Balasana) and the Reclining Bound Angle Pose (Supta Baddha Konasana) can alleviate cramps and support a healthy menstrual flow. In this way, a woman can listen to her needs at this time of the month. Just by adding a few practices and maybe herbs, she can feel nurtured and taking care of, which in turn has a great impact on maintaining her mood and energy levels.

Similarly, during the menopausal years, when a major transition takes place and hormonal fluctuations can lead to hot flashes, mood swings, and sleep disturbances just to name a few of the transitional symptoms,  Ayurveda suggests cooling foods and herbal remedies to pacify the aggravated Pitta dosha. Yoga practices such as cooling types of breathing exercises (Sheetali Pranayama) and the Relaxation Pose (Savasana) help calm the nervous system, reduce anxiety, and promote restful sleep. Incorporating a form of meditation and developing a deeper understanding of this phase of life, helps to see this transition not as a curse but as a blessing, when one is ready to make the necessary changes in lifestyle and thinking. Freeing repressed emotions is especially important in this phase of a woman’s life when she has the chance to let go of the past and move on to a new-found sense of self. 

Self-Care Rituals: Nourishing the Body, Mind and Emotions with Ayurveda and Yoga

Self-Care Ritual for hollistic motherhood
Moreover, both Ayurveda and Yoga emphasize the importance of self-care rituals, especially in the morning and evening,  because they nourish and rejuvenate a woman’s body and mind on a regular basis and sets the right frame for the day. Ayurvedic morning practices like self-massage with warm oils (Abhyanga) and Yoga techniques such as Sun Salutations  (Surya Namaskar) and a few minutes of meditation help women get a good start into the day. Her overall well-being is enhanced and she can make better decisions throughout the day.

By incorporating Ayurvedic personalized recommendations and Yogic principles and practices into their lives, women can tap into their bodies own wisdom and healing power to achieve balance, strength, and serenity. As these ancient traditions intertwine with modern coaching tools, they create a harmonious dance of self-discovery, empowerment, and vitality, guiding women towards a life of health, radiance, and inner bliss. And this at all stages of life!

Jane’s Journey to Holistic Wellness: How Yoga and Ayurveda Transformed Her Life

When Jane, a 42-year-old woman and mother of two still small children, came to see me, she had been struggling with exhaustion and fatigue, digestive issues such as bloating and constipation, and stress-related insomnia and anxiety for years. Despite numerous doctor visits, she couldn’t find lasting relief. Frustrated and desperate for a change, Jane had started to explore alternative approaches to her health. That’s when she found out about Yoga and Ayurveda. 

At first, she was happy to take a few Yoga classes on Youtube and listen to some podcasts about Ayurveda. But soon she discovered that even though she was fascinated by the teachings and new approaches to health and life, she found it increasingly hard to actually implement the suggested changes into her busy life of a working mom.

Yoga: Cultivating Mind-Body Harmony

We started off by teaching her  a simple but regular yoga practice, that she also could do alone at home with the video recordings she had of our private sessions and the additional Video Library I provided. Soon, Jane experienced a profound transformation. The gentle movements and intentional breathing techniques of yoga helped her release tension, especially around her shoulders, neck and lower back. Her physical strength, and also her flexibility visibly improved.. With each session, she felt not only physically better but she also started to expereince a greater sense of peace and clarity. It was a big moment for her to actually feel this  body and mind connection in her own body, and not just read about it.

Ayurveda: Unleashing the Secrets of Personalized Well-being

Curious to explore Ayurveda, I guided her step-by-step how she could use the ancient wisdom of this holistic healing system in her day-to-day life. First, I did a thorough constitutional analysis in two parts, called Initial Consultation and Report of Findings, where I could determine her individual constitution and also her momentary state of imbalance. It helped her understand her own unique strengths and challenges better and why she has been experiencing this array of different health complaints, that from the Ayurvediuc point of view were all connected with each other. I created a road map for her, how she could find back to her perfect balance again and that I taught her step-by-step in each session. I introduced her to the concept of doshas—Vata, Pitta, and Kapha—unique energy forces that govern each individual’s physical and mental constitution. By understanding her dominant dosha and its imbalances, and what she could do to restore balance through personalized lifestyle changes, diet modifications, and other Ayurvedic therapies, Jane started to feel empowered. She felt for the first time that she could take charge of her own health and life again by gaining more wisdom, understanding and receiving practical tools on how to implement them.

Holistic Wellness: Nurturing Body, Mind, and Spirit

After a few months of working with each other, Jane realized that true wellness goes beyond just physical health; it encompasses the well-being of the whole person. Her needs counted, her dreams counted, and her individual style of approaching life counted. Embracing a holistic approach, she learned not only how to nourish her body with wholesome foods, engage in regular self-care practices, and cultivate a positive mindset, but also how to nourish her soul by doing things that she loved, and that she had neglected for too long. This holistic approach not only brought her physical vitality but also boosted her mental and emotional resilience and made her feel more spiritually connected to herself and life as a whole.

Women’s Well-being: Empowering Health and Empathy

Being in the nature as a mother

As Jane slowly learned more  tools and practices of Yoga, Ayurveda and Coaching, she discovered the profound connection between her well-being and how she treated herself. She loved that Ayurveda recognizes her unique needs and challenges as a woman going through different phases in life, such as hormonal fluctuations during menstruation, pregnancy, and perimenopause.

The Ayurveda-Yoga Coaching process I guided her through, provided Jane with invaluable tools to navigate her current life transitions into perimenopause with a deeper sense of empathy and self-compassion. She realized that she needed to treat herself and her body kindly, if she wanted to continue to count on its vitaly and resillence. She felt empowered and encouraged to take better care of her self, because she finally made the mental connection on how everything she did influenced her well-being. She understood that by better taking care of herself, she also could better care for her children, partnership, her business and employees. Not only has her physical health made a huge shift, but she also noticed that she was more patient with her children, had less insecurities around her partnership, and found her business striving. Needless to say, she was very happy and keeps up her Ayurvedic routines and Yoga practices, while we continue the coaching process on a regular basis to keep her on track and support her with the ongoing process of personal growth and development.

Restoring Balance: 5 Tips to Harmonize Your Doshas

1. Understand Your Constitution: Learn about your dominant dosha and its characteristics to gain insight into your natural tendencies and potential imbalances.
2. Mindful Eating: Nourish your body with foods that align with your inherent constitution and current season, focusing on fresh, wholesome foods such as vegetables, fruits, grains and legumes, that are in season. Avoid processed, sugary and fried foods, with artificial flavors, colors and addatives.
3. Daily Routines: Establish consistent daily routines that promote balance and stability, including regular meal times, sufficient sleep, and dedicated time for relaxation and self-care in the morning and evenings.
4. Mind-Body Practices: Incorporate yoga, meditation, creative imagery and breathing exercises into your daily routine to enhance mind-body connection and promote overall well-being.
5. Seek Professional Guidance: Consult with an Ayurvedic practitioner, experienced yoga teacher  and coach who can provide personalized guidance based on your dosha constitution and health goals.


In conclusion, Ayurveda and Yoga provide a holistic approach to health and wellness for women of all ages. The wisdom, principles, and tools they provide are especially helpful during life’s major transition phases such as:

  • The onset of menarche
  • The preconception, pregnancy, and postpartum phase of motherhood
  • The time of perimenopause leading up to menopause

Jane’s journey is just an example of a client who dived into Yoga and Ayurveda and completely transformed her life. It makes me so happy to see when my clients thrive and come into their true radiance and power with only a few simple tools. By embracing these ancient practices, I could see how she discovered a path to herself  that empowered her to take charge of her health and live a more balanced, vibrant life. Through Yoga, Ayurveda, and the application of coaching principles Jane found her way back to vitality, self-compassion, and a profound sense of well-being. She wasn’t the only one who felt grateful: her children, partner, and  team at work, they all  profited from her transformation!

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Jens Wolff

Karrierecoaching und Persönlichkeitsentwicklung

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