The benefits of yoga go beyond weight management. A good Yoga Burn increases your self-esteem, improves your mood, releases stress, and elevates your energy levels. Yoga is essential for anyone seeking a healthy living. Women should be at the forefront when it comes to yoga. This is because women are the most affected by weight gain and obesity. Studies have shown that women who practice yoga often experience improved symptoms during menopause and periods. There are several types of yoga that women can practice to improve their health. Among the top ones that are recommended for women include:
1. Downward facing dog
This yoga helps to strengthen triceps, deltoids, calves, glutes and stretches the spine and hamstrings. It is vital because it strengthens your entire upper body and increases your blood circulation. To do downward facing dog, begin by standing on your four with your knees and feet hip-width apart. Hands should be shoulder-width apart and fingers spread. Lift your legs off the ground without bending your legs. However, in case of too much tension, you can bend your legs a bit. Consider walking on your hands if you find it comfortable. Again, when maintaining this position, you can inhale and exhale deeply.
2. Plank Pose
Plank pose is often done immediately after Downward Facing Dog. It is a straightforward yet effective yoga pose that strengthens your upper body. This is because it involves all your major muscle groups in the back, shoulders, and arms. To do Plank Pose, just bring your chest forward when in Downward Facing Dog. This puts you in a push-up position with your arms and feet supporting your entire weight. Your body should remain straight with legs lifted above the ground. Using video exercises like the one reviewed on alertthingy.com is also helpful in understanding better how to do these poses.
3. Child’s Pose
This is an excellent quads, hips and back stretcher. It opens up your hips and relieves stress on your back. It is pretty simple to do. Begin by resting your weight on your knees. Keep your knees hip-width from one another and touching the floor then remain seated. Bring your forehead to the mat while laying your torso between your thighs. With your palms on the ground, straighten your arms. Breathe deeply with your eyes closed. Remain in this position for about one minute.
4. Tree Yoga
This yoga pose puts you in a meditational state. It helps to calm your mind and help you improve your focus. It also strengthens your spine, legs, and hips. Start with your hands on the hips and legs far apart. Place the left foot sole on the inside of your left leg as you bend your right knee. Your back should remain straight and try bringing your hands forth with palms to touch one another. It puts you in a pose like that of someone praying.
5. Garland Pose
This pose helps to stretch the groin, ankles, and hips. It is also a great pose that relieves troubles such as cramps and constipation from your tummy. Begin by standing with legs hip-width apart, then stay in a prayer pose with palms of your both hands together. With your toes out, bend your knees and squat down between your legs. Try pressing your elbows towards the inside of your knees while opening your hips. Your spine and chest remain open. Maintain this position for about a minute. The tension in your lower back starts to vanish.
6. Fierce Pose
This Yoga pose stretches the spine and strengthens your ankles, back, and quadriceps. Stand with legs hip-width apart. With palms facing one another, lift both your arms. Bend your knees as you squat as if you want to sit on a chair. Ensure that your knees don’t bend beyond your toes. Your entire weight should rest on your feet. While in this position, inhale and exhale as much as you can.
7. Boat Pose
This is an excellent substitute for sit-ups and crunches. It helps to work out all your core and abs. A benefit of this pose is that it doesn’t strain your neck. Begin with your feet bent flat on the ground as you sit on your knees. Try leaning back as you try finding balance. With shins parallel and knees bent, try raising your legs. Stretch your legs to form a straight line. Your palms should face each other and arms parallel to the ground. Similarly, your back should remain straight. In this position, your core muscles will be used to lift your legs up. Maintain the position as you inhale and exhale.
For you to reap maximum benefits from yoga, it is recommended that you combine a couple of them. The above are some of the top 7 Yoga exercises you can perform to improve your overall well being.