Summary: 10 yoga poses every woman should know and practice. Read the blog to know more.
From work to personal life, a modern woman takes care of everything to utmost finesse. In the midst of so much to handle, it becomes impossible for her to have time for the self. Along with physical strength and mental resilience, self-love and self-care are important for a woman so that she can spread her warmth, love, compassion, and vitality.
Yoga is and can prove to be an excellent source of self-pampering science for busy women. Yoga asanas with breath synchronization can benefit the female body that undergoes myriad changes, from menarche to menopause.
Practice the yoga poses for relaxation, energy, and connection with self.
- Tree Pose (Vrikshasana): The tree yoga posture is all about balancing. Enhance your concentration and strengthen your confidence by balancing on one leg while the foot of the other leg rests on the thigh of the standing leg. Challenge yourself in the pose by joining your hands in the center and gazing at a fixed point in front. The posture increases the flexibility of the spine, strengthens the lower body, activates the heart chakra and opens the chest.
- Warrior Pose (Virabhadrasana): A busy woman spends the entire day on her toes, so she needs a strong lower body and vitality. The Warrior Pose activates the solar plexus, releases emotions by opening the hips and stretches the quadriceps and thighs. It provides strength to the arms and shoulders. Come into the Virabhadrasana by extending left leg behind, positioning right leg in front at 90-degree angle, back straight and hands raised in an upward direction.
- Wide-Legged Forward Bend (Prasarita Padottansana): There is no escapade from constant sitting by the working women. Therefore, practicing Wide-Legged Forward Bend Posture is a way to lengthen the thighs, hip flexors and hamstrings. The forward bend movement nourishes the brain with fresh blood thus relaxing it and also gives a massage to the muscles of the lumbar spine. Stand straight on a yoga mat. Spread your legs and fold forward. Bring your head and hands down to the floor.
- Goddess Pose (Utkata Konasana): Unleash the inner goddess in you by performing the Goddess Pose. The asana is beneficial for constipation, stomach cramps and menstruation pain. Offering rewards for the lower body, it opens the hips and soothes the lower back pain. In the standing position, bend the knees and sink the hips down to the height of your knees. Bend your arms at the elbows and let your fingers point in an upward direction.
- Cobra Pose (Bhujangasana): For women struggling with a backache, Bhujangasana comes to your rescue. The posture gives strength to the back, corrects stooped shoulders and blockages in the Anahata. Every morning, lie on your stomach and raise your upper torso and head high by pressing the hands into the floor. This is Cobra Pose.
- Boat Pose (Navasana): Toned abs aren’t for the men. Women can too embrace well-defined abdominal muscles with Boat Pose. The asana is known for shedding extra flab, strong abs, toned core, and health benefits. Start in a sitting position. Tilt back slightly and raise the legs upward to bring the body in a boat shape.
- Bridge Pose (Setu-Bandhasana): The bridge posture is the asana for the back. It tones the lower body and spinal muscles. For the pose, lie in the supine position, with knees bent and feet on the floor. Lift the pelvic floor up and rest the arms by your side. Look in the front direction and hold the pose for 5 breaths.
- Half Spinal Twist (Ardha Matsyendrasana): Twists are good for the health of abdominal organs and spine. The twists also tones and trim the waist. Begin in a seated yoga posture. Cross the right leg over the left thigh, knee bent and pointing upwards. Bend the left knee and place the foot beside the right hip. Twist to the right side and look over the right shoulder.
- Child Pose (Balasana): Give yourself moments of rest and relaxation in the Balasana. Fold forward from the hips. Rest the forehead on the ground and hands adjacent to the hips, palms up. Make sure the back is straight, and posture is correct in the pose for benefits.
- Corpse Pose (Savasana): The ultimate rejuvenating posture after a long tiring day. Lie flat on the ground. Open the arms and legs. Close your eyes and let go of all the tension and stress. Wake up after 5 minutes feeling revitalized.
Even twice-a-week practice of these yoga postures will give you a sense of clarity, mental calmness, and physical strength.
Author Bio : Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Luxury Yoga Retreats. He loves writing and reading books related to yoga, health, nature and the Himalayas.