Differences in Men and Women in Asana work

Generally speaking, there are 3 differences between men and women in the context of asana work, and these are:-

1. Physical –
a. Men have more upper body strength due to larger shoulder and chest muscles
b. Men also tend to have larger hamstrings and quads, resulting in closed hips
c. Women’s wider hips sometimes cause maltracking or knock knees
2. Mental –
a. Women are generally “softer” and approach asana from an emotional platform – joy, fear, apprehension,
b. Men tend to be confrontational, aggressive, goal oriented
3. Hormonal-
a. Women are affected by the hormonal changes occurring during the course of the month, such as ovulation, menstruation

These differences are mostly evident in beginners, but as the practitioner advances in his / her practices, the differences would balance out.

However, whenever presented with a new asana, you would want to keep the differences in mind.

Illustrations:

1. Lotus - Lotus position requires a flexion and a good lateral rotation of the femur so that there is no stress on the knees. The tendency to injury during lotus usually occurs where there is inadequate lateral rotation, and the folded leg is yanked into a folded position, thus placing stress on the knee joint. In many men ( and some women), you will find that a tight or closed hip joint (or surrounding muscles) is usually the case and you will have to encourage an opening of the hips with progressive poses such as janu sirsasana, pigeon, baddha konasana before progressing to a half lotus.

There is also a mental aspect to this pose – whereby a “spacious” mindset should be encouraged – visualization of space and air in the hipjoints. Related to this is a “release” or flattening of the psoas, which encourages the muscles surrounding the hip joint to relax and open.

2. Standing poses – knee bending – warrior, chair
3. Standing balances - uttita hasta padangustasana
4. Standing poses – twists
5. Seated poses - Forward bends
6. Seated poses – Twists
7. Leg behind head poses
8. Arms balances – bakasana, pincha mayurasana
9. Back bends or Chest expansion – prasarita padotanasana C or salabasana
10. – upward dog, urdva dhanurasana
11. Inversions