A woman undergoes many changes from menarche to menopause and no matter which stage you are in you must practice yoga. Yoga is for every body type and can be modified to suit women of any age. It is not just an exercise; you do yoga because you are worth it. It offers benefits for mind, body and spirit. You become more positive, happy and energetic. Yoga helps you to live the moment and find a balance in life. So, here are some of the best yoga asanas every woman must incorporate into their daily workout routine. (ALSO READ Best yoga poses for flat tummy: Practice these 5 yoga asanas to reduce belly fat).
Marjaryasana (cat/cow pose)
Marjaryasana/Bitilasana or the cat/cow pose is one of the poses you must practice if you suffer from menstrual pain. This pose will relieve menstrual pain, strengthen your spine and improve flexibility.
How to do it: Start by coming to a tabletop position with your wrist under your shoulder and your knees under your hips. Make sure the core is engaged and your spine is in a neutral position. Inhale and push down your belly towards the floor. Lift your tailbone and neck up towards the ceiling. This is cow pose. Hold this position for a second and then move to the cat pose by lifting your spine towards the ceiling. Tuck in your tailbone and keep your chin on your chest. Hold this position for a few seconds. Do these poses ten times. (ALSO READ Benefits of Marjaryasana/Bitilasana: 5 Reasons Why You Should Do the Cat/Cow Yoga Pose Every Day).
Virabhadrasana II (Warrior II pose)
This pose will stretch your shoulders, chest, abdomen, inner thighs and hips. It will strengthen your core and tone your arms.
How to do it: Stand straight with your feet around one meter apart and your hands at your side. Turn your right feet to your right and raise your hands to your shoulder level. Now, bend your right knee to a lunge position. Keep your left leg straight. Hold this position for about three minutes and then return to the original position. Do the same on the other side.
Adho Mukha Svanasana (Downward dog pose)
Adho Mukha Svanasana or the downward dog pose will work your calves, glutes, spine, triceps and hamstrings. It will strengthen your body and will improve blood circulation.
How to do it: Come on all fours with your kneed right under your hip and wrists under your shoulders. Now, lift your knees off the floor and walk your hand forward to form an inverted ‘V’. Make sure your feet are flat on the floor and your legs are straight. Hold this position for about two minutes and then return to the original position. (ALSO READ Yoga in UNESCO’s list of intangible cultural heritage: 7 amazing health benefits of Yoga).
Balasana (Child’s pose)
Balasana or the child’s pose helps in improving the mind-body connection and strength of your body. It also calms your mind.
How to do it: Kneel on the floor with your hands at your side and your knees around hip-width apart. Now, sit back on your heels. Bend forward to place your chest on your thighs. Hold this position for about three minutes and then come to the original position. (ALSO READ Yoga asanas for beginners: Start your yoga journey with these 5 simple and basic yoga asanas).
Navasana (Boat pose)
Navasana or the boat pose strengthens your core by engaging your abdominal muscles. The foundation for your asana is your tailbone. It also strengthens your back and leg muscles. It will also help you lose belly fat.
How to do it: Begin by lying down on the floor on your back. Keep your hands at your side and your legs together. Now, slowly lift your legs without bending them. Also, lift your upper body off the floor and stretch your arms towards your legs. Hold this position for about three minutes and then return to the original position.