Introduction
Yoga is a traditional way of healing your soul and body from the inside and out. Yoga is the best way to calm your stress levels, improve your reproductive health, lose weight, or improve your physical and mental as well as spiritual health. In the Indian subcontinent
Created, Yogasana has been helping people of all ages for ages.
There are many yoga poses for women which help in improving their lifestyle and hence they are very beneficial for women. Every woman goes through many stages from childhood to youth to motherhood to menopause. There are different types of yoga for every age group and each exercise is beneficial for your body. You can do yoga for many reasons like glowing skin, weight loss, boosting immunity, improving fertility, reducing joint pain.
Adho Mukha Svanasana
Below are the steps on how to do Adho Mukha Swanasana.
- Stand straight and close your legs together.
- Raise your arms while inhaling.
- Exhale and bend forward.
- Jump back with your hands by your feet.
- Place your feet hip-width apart.
- Keep your arms and legs straight.
- Reach the heel of your foot.
- Keeping your back straight and your head, neck and spine in line.
Note: Do not arch your back In Adho Mukha Swanasana you are kept separate and the back is always straight.
Benefits of Adho Mukha Swansana
1• Helps strengthen legs, arms and back
2• Helps improve flexibility of hamstring and calf muscles.
3• Helps increase strength in neck and shoulders.
4• Helps improve blood circulation in the legs.
Warning:
Avoid doing Adho Mukha Swansana if you have high blood pressure or an injured Achilles tendon.
Butterfly exercise or Bandha Konasana
Below are the steps on how to perform butterfly exercise or Bandha Konasana.
1.Sit straight with what in front of you. Exhale and bend your knees and push down towards your heels and range.
2.Bend your knees and press the soles of your feet together.
3.Bring your heel range closer.
4.Grasp the big toe with the first two fingers and thumb. Place the outer edge of the foot on the floor.
5.Sit with the tailbone back and the pubis equidistant from the floor. Extend the torso from the top of the sternum.
6.Do not force the knees down. Instead, bring the head of the thigh bone towards the floor.
7.You can hold this pose for up to five minutes. Inhale and lift your legs off the floor.
Benefits of Bandha Konasana (Butterfly Pose):
1. Acts to stimulate the abdominal organs, ovaries, bladder and kidneys.
2. Helps improve blood circulation.
3. Works to stretch the inner thighs.
4. Relieves mild depression, anxiety and fatigue.
5. Helps to relieve menopausal symptoms.
Vajrasana/ Thunderbolt Pose/ Diamond Pose
How to do Vajrasana? Below are the steps for this
1. Below the knees technique.
2. Bring your knees together and make sure your feet are slightly apart.
3. Sit between your calves.
4. Pull your legs closer to your hips.
5. Make sure your back is straight.
6. Extend your arms and cover your knees with your palms.
7. At first you can hold this asana for two minutes.
8. Then you can gradually increase the duration while practicing this asana.
Benefits of Vajrasana
1. Vajrasana helps digestion by increasing blood flow to the lower abdomen.
2. Helps to reduce stomach discomfort by reducing gas and pain.
3. It helps in strengthening the leg and thigh muscles.
4. Helps prevent certain rheumatic conditions by increasing flexibility in the knee and ankle joints.
5. Helps facilitate energy flow in spinal canals, maintaining proper neck and spine alignment.
6. Works to relieve menstrual pain, by reducing tension in the waist and hips.
7. Serves as a foundational posture for pranayama and also prepares for meditation.
8. Vajrasana helps in reducing back pain.
Vrikshasana
Below are the steps on how to do Vrikshasana or Tree Pose.
1.Stand upright with your arms by your sides, starting from the Savadha Mudra.
2. Concentrate by focusing on one point in front of you.
3. Exhale and move the right leg and place the foot on the inside of the thigh and the heel will touch the perineum.
4. Inhaling, raise your arms and bring your palms together for salutation.
5. Hold the final position for 10 breaths.
6. Exhale and lower your hands.
7. Step off the right leg and return to the starting position.
8. Repeat this Yogasana on the other side keeping the right leg off the ground.
9. Exhale and move the left leg up and place the foot on the inside of the right thigh.
Benefits of Vrikshasana or Tree Pose
1• It strengthens the legs, arms, back, abdominal region and opens the buttocks.
2• It helps improve your neuromuscular coordination.
3• It helps in balance, stamina and balance.
4• It helps improve alertness and concentration.
5• It helps those suffering from sciatica (nerve pain in the legs).
6• Vrikshasana helps in maintaining both physical and emotional balance.
Dhanurasana / Bow Pose
How to do Dhanurasana? Below are the steps for this.
1.Sleep on stomach.
2. Bring your feet close to each other keeping your forehead towards the ground.
3. Bend your legs at the knees and raise your legs up behind you.
4. Reach your arms back and grasp your ankles.
5. Inhaling, lift your head onto your thighs while lifting your head off the floor.
6. Bring your body up.
7. Hold this pose for ten seconds initially. Then you can gradually increase it according to your tolerance.
8. When you practice, you can grow a minute.
Benefits of Dhanurasana / Bow Pose
- Stretches the muscles in the spine, thus helping to strengthen the spine and increase blood flow to the nerves in the region.
- Increases energy levels, and also relieves fatigue and lethargy.
- Relieves depression, stress, anxiety, thus calms the mind by building courage.
- By expanding the abdomen, stimulating the reproductive organs in both men and women, yoga works effectively as a remedy for irregular periods, optimal menstrual processes and erectile dysfunction.
- Maintains smooth digestion, metabolism and appetite control.
- Helps reduce calories by burning belly fat and losing weight.
- Stretches neck, shoulders, back, hips, thighs, lower legs, ankles, muscles, ligaments, improves flexibility and relieves back pain.
conclusion
Here are some yoga poses for women that you can easily do at home and reap the benefits. Tattva women need to take good care of their posture while practicing yoga. So that any unwanted effects can be avoided. You should start with simple yoga poses. And then can do more advanced poses. You can also take the help of a trainer for proper guidance on yoga for women.
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