The health benefits of yoga for women are millions! I’m not kidding girls. The benefit ranges from muscular to cardiovascular to mental and beyond.
While many of yoga’s physical and mental benefits targeted to women and their day-to-day health issues, most of its fitness pluses apply to the whole gender spectrum.
The Covid-19 pandemic has taken a toll, affecting our lives and daily routine. Due to social distancing, we can’t go out for our regular yoga or gym classes, which directly impacts our body to a great extent. How would I tell you that you can get perfect peace of mind, a great body, and some regular activities while maintaining social distancing? Here are seven yoga poses specially for women of all ages who can practice at home.
I have been practicing yoga for the last 1 year and it gives me physical flexibility and fills me with positive energy. Previously, I practiced freehand exercises a bit and evening walk 3 to 5 Km. Regular yoga practice gives mental relaxation, a satisfied body, and mental fulfillment.
According to yogic philosophy, women are the manifestation of Goddess Durga. They are the source of life and the union of all energy on the planet. Being a woman, we advance through multiple phases of life – from childhood to puberty, from motherhood to menopause. A regular yoga practice of 60 minutes helps you to deal with all your changes and challenges coming into your life. Let’s find below six easy yoga steps for your daily practice:
Adho Mukha Svanasana (Downward-Facing Dog)
Adho Mukha Svanasana or Downward Facing Dog is one of the most popular Yoga poses that you can easily practice and have enormous benefits. In the pose, your body forms an inverted V-shape. While doing the pose, check your alignment and exhale as you lift your knees off the ground. Next, lift your buttocks and hips towards the ceiling. If you feel that your lower back is rounding, then try to bend the knees to help lengthen your back.
Benefits – Downward-Facing Dog energizes and rejuvenates the entire body. It deeply stretches your hamstrings, shoulders, spine, calves, arches, and hands while building strength in your arms, shoulders, and legs.
Malasana (Garland Pose)
Malasana stretches the thighs and lets you feel the strength of your body. Begin the pose by standing straight on the yoga mat with the feet hip-width wider. Now, bend your knees slowly in the squatting position and bring your palms in Namaskar pose by gently pressing the inner thighs with your elbows to make it wider apart. Make sure that your spine is not rounding, make it elongated and the chest opened up.
Benefits – Malasana helps in toning the lower body, strengthening the calf muscles, and gluteal of the legs. It also strengthens the lower back muscles and core.
Ardha Matsyendrasana (Seated Half Twist)
Ardha Matsyendrasana or Seated Half Twist is capable of preventing diabetes if performed systematically. Though it’s considered as a little bit advanced yoga pose in respect of technique, and you can perfectly achieve it by following simple steps and do it persistently. While doing the pose, keep your spine erect and your shoulders level in the position, and don’t bend your spine. Breathe steadily, twisting a little more each time you exhale. You have to do it on both sides, for maintaining the balance. Twist first to the left, then repeat the sequence twisting to the right.
Ardha Matsyendrasana or Seated Half Twist increases the elasticity of the spine, tones the nerves in the spine, and improves the functioning of the cord. Gradually, it will give relief from all your back pain and stiffness from between the vertebrae. The yoga pose is also helpful for diabetics, with a concentration on the pancreas. As the asana opens the chest, it increases the oxygen supply to the lungs.
Bhujangasana (Cobra Pose)
Bhujangasana or Cobra Pose is best known for its ability to increase the flexibility of your spine. Start the position by lying flat on your stomach on a yoga mat. You have to make sure your feet are together, with the toes against the floor. “Focus more on inhaling, really breathing in”, you will gradually feel the stability in your pelvis and thighs. Exhales gradually before opening your eyes. Now, continue breathing slow and deep.
Benefits – Office goers find it hard to maintain a healthy spine due to work pressure or sitting continuously without a break for at least 5 minutes every 30 minutes. When you practice Cobra Pose, it increases your flexibility, tones the abdomen decreases the stiffness of the lower back, and stretches muscles in the shoulders, chest, and abdominals. It also elevates your mood, improves blood circulation, strengthens the spine, and improves digestion.
Balasana (Child Pose)
Now, take a break. It’s a restful pose that can be sequenced between more challenging asanas. Kneel on the floor and touch your big toes to each other, while you are sitting on your heels. Once you are comfortable enough, spread your knees hip-width apart. If you are a beginner, breathe fully and consciously up to the back of your torso. You can practice this asana to get yourself ready for a deep forward bend.
Benefits – Balasana or Child Pose helps to release tension in the chest, back, and shoulder. If you are stressed out or want to relax after a stressful day, this asana is highly recommended to ease your muscles and help to calm your mind. It also helps to stretch and lengthen the spine, promoting blood circulation all through the body.
Halasana (Plough Pose)
Halasana is usually performed after Sarvangasana, which is a shoulder stand. You have to be cautious, mindful, and have control over your breath at least for 15 seconds while you are holding the posture. Once you build strength, you can easily hold this pose for as long as minutes. If practiced astutely, the pose elevates your entire body’s state where we feel a sense of withdrawal, and then you can end the practice with a round of Pranayama or Shavasana.
Benefits – It gives you an immense stretch to your backbone, right from the neck to the tailbone, releasing all muscular tension. AS we grow older, our backbone tends to become stiff, causing continuous pain. Halasana works on the flexibility of your backbone and helps to open up. A tip to return from the posture is – hold your lower back with your hands and bring your legs back to lie down straight. Then exhale completely.
If you have any queries or feedback, reach out at – [email protected]