poses.

11 Most Important Yoga Poses For Women!


poses.


11 Most Important Yoga Poses For Women!


Here’s Best 11 Yoga Poses For Women:

Often times the right information can change a person’s life. This happened with me and yoga. There are a lot of yoga positions and poses that is built to enhance posture. All things considered, yoga positions possess a lot of advantage such that it aims to improve our condition and give us a straight figure. 

Occasionally, we might not take notice our selves in a crooked figure. If we practice that for a long period and not do anything about it, await to have a crooked bone in the future. Although it is true, yoga positions are good to strengthen our body giving focus to the thighs, knees and the ankles. If you get uses to practicing yoga positions everyday, it is expected that your bones react immediately.

Now, If you are a woman and you would like to be healthy, here are some yoga poses that you should practice:

1. Child’s pose:

pose

  • This move aids in opening your hips.
  • The move also aids in relieving lower back tightness thus you attain flexibility.
  • To assume the pose you have to kneel on the floor with your big toes touching and your knees hip-width apart.
  • At this position you should sit on your heels then lay your torso between your thighs and bring your forehead to the mat.
  • You should then extend your arms straight such that the arms are in front of you and the palms are on the floor.
  • You should then close your eyes and breathe deeply.
  • For ideal results you should stay in this position for a minimum of one minute.





2. Warrior Pose:

pose

  • This move stretches the hips, inner thighs, and chest and as a result you stay in shape and breathe properly.
  • From a standing position you should spread your feet one meter apart then turn your right foot in such a way that you point your toes towards the front of the mat.
  • Once your right foot is in place, you should turn the left foot in 30 degrees.
  • You should then raise your arms to shoulder height.

To know that you in the right position,

  • your shoulders should be parallel with the floor and your palms should be facing down.
  • At this position you should bend your right knee such that your right shin and thigh form a 90 degree angle.
  • You should then gently tuck your tailbone down and draw your abdomen in then hold five breaths through your nose.
  • Once you feel tension building you should straighten the right leg and repeat the pose on the opposite side

3. Plank pose:

pose

This is a simple but challenging pose that aids in building upper body strength. The pose aids in working the major body muscles such as those in the arms, back, and shoulders.

  • You should start in the downward facing dog position.
  • and then pressing yourself into your palms.
  • bring your chest forward.

To ensure that you are in the right position,

  • your shoulders should be directly over your wrists.
  • You should then press your heels on the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to the heels.
  • You should hold in this position for at least a minute.

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4. Boat pose:

pose

Strengthens core, quadriceps

  • Sit with knees bent, feet flat on the floor.
  • Lean back slightly so you’re balancing on your sit bones.
  • Raise your legs so shins are parallel to the floor, knees bent.
  • Extend arms forward, parallel with the floor, palms facing each other.
  • Keeping your chest high and your core engaged, begin to straighten your legs.
  • Hold for five to 10 breaths.
  • Repeat 5 times.

Why it is good for you?

Boast a bulletproof core without straining your neck like crunches do.




5. Downward-Facing Dog:

pose

Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps

  • Start on all fours with your feet and knees hip-width apart.
  • Position your hands about shoulder-width apart and spread your fingers wide. 
  • Pressing firmly through your hands, lift your knees off the floor and straighten your legs. 
  • Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose.
  • Squeeze your thighs as you press them toward the back wall.
  • Press your heels back and down toward the floor (though they might not reach the mat). 
  • Relax your head and neck and let your shoulder blades slide down toward your feet.
  • Breathe deeply.
  • Hold for at least one minute. 

Why it’s good for you?

Downward–Facing Dog is a top-notch upper body strengthener. And as an inversion pose (meaning your hips are higher than your heart), it increases circulation.




6. Chair Pose:

pose

Stretches spine; strengthens quadriceps, ankles, back

  • Stepping your feet hip-width apart.
  • spread through your toes to create a stable base.
  • As you raise your arms to the sky.
  • palms facing each other.
  • bend your knees and sit your buttocks back as though you were sitting into chair. 
  • Draw your abdomen in to eliminate any curving in your lower back.
  • Put all your weight into your heels and be sure your knees do not extend past your toes.
  • Hold for five deep breaths in and out through the nose.
  • Rest for one minute.
  • Repeat. 

Why it’s good for you?

This pose is injury insurance, strengthening quadriceps, which provides stronger support around your knees, making them less prone to injury. This pose also improves posture.




7. Tree Pose:

pose

Stretches hips, inner thighs; strengthens legs, spine, core

  • Stand with your legs and feet together, hands on hips.
  • Transfer your weight to your left foot as you bend your right knee and place the sole of your right foot on the inside of your left leg (beginners start at the ankle, more advanced yogis.
  • raise your right foot to the inside of your left thigh.
  • Do not rest your foot on your knee).
  • Gently press your right foot against your left leg. 
  • Bring your palms together in front of your heart in prayer pose.
  • Hold for one minute on each side.
  • More advanced yogis, Raise your arms straight directly overhead, palms facing in. 

Why it’s good for you?

On days when your mind feels scattered, practicing this pose will help center you.




 8. Bridge Pose:

pose

Stretches front of body; strengthens hamstrings, glutes

  • Lying on your back.
  • bend your knees and place the soles of your feet flat on the floor about hip-width apart.
  • Point your toes straight to the wall in front of you.
  • Place your arms straight along your sides, palms down. 
  • Gently press into your feet as you raise your hips to the sky.
  • Allow the front of the body to slowly expand with each breath.
  • Hold for five to 10 breaths.
  • Repeat 3 times. 

Why it’s good for you?

Bridge opens the chest and ribcage, deepening the breath and increasing oxygen, reenergizing the body.


9. Half Moon Pose:

pose

  • Try to stack the hips so that the body is open and pointing outwards, not down towards the mat.
  • Point your right foot out to the side as well, not the floor.
  •  If you don’t have the flexibility to reach the floor while keeping your left leg straight.
  • bend the left knee slightly to allow your hand to touch the floor (or use a yoga block).

Other modifications include reaching your right arm towards the floor to help with balance or reaching your left arm to your knee instead of the floor.

  • Hold for 30 seconds.
  • Perform on both sides.




10. Side Plank Variation Pose:

pose

  • Begin in side plank pose with your right hand on the mat directly beneath your right shoulder and your feet at an angle.
  • Slowly reach your right leg around and in front of your right leg.
  • Bend the knee so that it’s at a 90-degree angle.
  • Reach your left arm towards the ceiling, 

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11. Bow Pose:

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Bow Pose stretches the entire front of the body, while simultaneously strengthening every muscle in the back.

Why it’s good for you?

This improves posture and spinal flexibility. Additionally, the pose helps to open the chest, abdomen, quadriceps, ankles, groins, hip flexors, and throat. poses

The body’s pressure on the abdomen positively stimulates the organs of digestion and reproduction, which helps to relieve constipation and menstrual discomfort.poses

In addition, the deep chest stretch opens the lungs, helping to relieve respiratory ailments. Energizing and invigorating the body, mind, and spirit, Bow Pose also helps to relieve fatigue, stress, and anxiety.


 

 

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

 

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