Kundalini Yoga offers a rich array of practices designed to balance the body, mind, and spirit, with specific benefits for women’s health. One such practice is the Women’s Set Kriya, a 50-minute sequence of postures and breathwork that nurtures the nervous system, strengthens the spine, and supports the body’s natural rhythms. This practice also focuses on easing tension in the ovaries, promoting hormonal balance and emotional steadiness.
As a 22-year-old, I’ve experienced the challenges of stress and fatigue that often accompany hormonal fluctuations and emotional shifts that come with my menstrual cycle.
A Personal Journey with the Kriya
When I started this practice, I noticed subtle but meaningful changes. My mornings became calmer, and my days felt less overwhelming. On the days I practised the Kriya, I approached my studies and clinical rotations with a sense of ease and focus. Instead of feeling rushed or burdened by endless deadlines, I could navigate my responsibilities with patience and composure.
This inner calm extended to my interactions with others. Whether engaging with patients or discussing projects with colleagues, I found myself more present and empathetic. The breathwork element of the Kriya helped me stay grounded, even during demanding situations, allowing me to respond with thoughtfulness rather than reacting impulsively. The practice helped me establish a deeper connection with my breath and body, something that carried through all my interactions.
The Early Days
In the beginning, I wasn’t sure what to expect. I approached the practice with curiosity, hoping it might ease some of the tension I carried from long hours of studying and sitting. At first, the effects were subtle. I felt my shoulders relax and my breathing deepen. By the end of the first week, I began noticing a newfound sense of lightness—not just in my body but in how I approached my day. Those few moments of focused movement and breath became a gentle anchor, a quiet reminder to take things one step at a time.
The practice also gave me a chance to reflect and reconnect with myself. Instead of powering through fatigue or stress, I allowed myself to slow down, and that simple act made all the difference. These moments of pause became a sanctuary in the midst of my busy schedule, offering a kind of relief I hadn’t realised I needed.
Long-Term Benefits
Over time, the Women’s Set Kriya became more than just a daily habit; it became a source of quiet strength. My posture improved as my spine grew more flexible, and the persistent tension in my lower back began to ease. I also noticed a shift in how I handled stress. Instead of feeling overwhelmed, I could take a step back and breathe through the moment, finding clarity and calm even on the busiest days.
What surprised me most was how this practice influenced my emotional resilience. During exam periods, when the pressure felt intense, the breathwork helped steady my thoughts. I found myself responding to challenges with greater patience and understanding, both toward myself and others.
These changes didn’t happen overnight. They unfolded gradually, reminding me that small, consistent actions can lead to meaningful results. The Women’s Set Kriya has become a quiet presence in my life, offering balance and well-being in ways I never expected.
You can explore this kriya further by this video which provides a clear demonstration of the practice.
The Benefits of the Kriya
This Kriya offers a gentle yet comprehensive approach to health, with benefits that extend beyond the physical body.
1. Strengthens the Spine
The spine is the foundation of physical well-being, and this Kriya works to strengthen and align it. For those who spend hours sitting or studying, like me, this is invaluable. I’ve experienced fewer backaches and less tension in my shoulders—a common problem for anyone working at a desk.
2. Supports Female Health
One unique aspect of this Kriya is its focus on female reproductive health. The gentle movements and targeted exercises help relieve tension in the ovaries and encourage a balanced flow of energy throughout the body. I’ve noticed a greater sense of ease and balance in my overall health.
3.Stimulates the Pituitary Gland
The pituitary gland, often referred to as the “master gland,” plays a critical role in regulating hormones and maintaining the body’s internal balance. The focused breathwork and specific movements in this Kriya activate the pituitary gland, supporting hormonal health and emotional steadiness. This connection has been particularly beneficial for managing stress and hormonal fluctuations, providing a steadying effect on both mind and body.
4. Enhances Mental Clarity
The combination of movement and breathwork helps clear mental fog, making it easier to focus and stay calm under pressure. This has been especially helpful during exam periods when maintaining clarity is essential.
5. Fosters Inner Grace
Practicing this Kriya has made a noticeable difference in how I navigate the ups and downs of my menstrual cycle. During times of mood swings, fatigue, or discomfort can be overwhelming, the practice helps me maintain a sense of calm and balance. By focusing on breath and movement, I’m able to release physical tension and regulate my emotions, which not only eases menstrual symptoms but also enhances my confidence and clarity throughout the day.
This inner sense of calm radiates into my interactions, helping me stay grounded and centered, even when external stresses or hormonal shifts might otherwise throw me off balance.
6. Promotes Emotional Balance
Stress can easily build up, but this Kriya has taught me the value of slowing down and tuning in. Each session feels like a reset, helping me manage stress and approach challenges with a steadier mind.
A Simple Practice for Daily Life
Incorporating the Women’s Set Kriya into my routine has reminded me of the importance of taking time for myself. It’s easy to feel swept up in the demands of daily life, but this practice offers a simple and gentle way to pause, breathe, and reconnect with both body and mind.
Whether you’re seeking relief from physical tension, a way to calm your nerves, or a chance to bring more balance into your life, this Kriya provides a supportive space for well-being. Over time, these small acts of care can lead to lasting benefits in how we feel and live.
Final Thoughts
For anyone seeking relief from physical tension, emotional stress, or simply looking to feel more centred, this Kriya offers a meaningful way to connect with your inner well-being. Through consistent practice, I’ve experienced steady improvements in my posture, focus, and overall calmness—benefits that I believe can help anyone, regardless of their circumstances.
This practice has shown me how deeply interconnected my body, emotions, and energy are as a woman. The combination of Breath of Fire with the dynamic arm movements makes me feel more empowered, helping to release tension in areas that are often impacted by stress, like my shoulders and lower abdomen. Tapping gently over my ovaries helps me reconnect with my feminine energy, clearing emotional blockages and supporting hormonal balance.
This kriya made me realise that even small steps, taken with care and intention, can lead to lasting improvements in how we feel and live. Whether you’re a student, a professional, or simply someone seeking balance, this Kriya offers a quiet strength to carry you through.
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Take a Moment for Yourself
Why not try Women’s set kriya today? Spend just a few minutes and feel the positive impact it can have on both your mind and body.
