Best Yoga Poses for Women: Practice at Home

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Yoga is an ancient form of exercise that consolidates physical exercises, mental exercises, and breathing exercises. It is an excellent anti-aging medium. Yoga is just a little practice with immense benefits. According to Maharishi Patanjali, “yoga is suppression of modifications of the mind”. Through yoga practice, a person can learn patience, indulgence, and the value of gentleness, etc. Yoga therapy helps people to improve their physical and physiological health.  Anyone can practice yoga anyplace; there is no necessary to join any yoga classes. Some most powerful yoga poses are given below, by practicing these poses people would be helpful physically as well as psychologically.

However, the success of yoga practice depends on the right yoga poses like other exercises. So, as the best part, we are going to mention the best yoga poses for women and men. Heading over these excellent poses of yoga, you must feel encouraged to do it yourself right now arranging the best yoga costumes and mats.

1. Mountain

Mountain pose is as simple as standing. According to the Sanskrit language, this pose is called Tadasana.  This pose holds huge benefits, such as -It improves posture, energy, and flexibility simultaneously, especially in the spine. The mountain pose also Increases mobility in the feet, legs, and hips. Relieve aches, sciatica, tension, and pains throughout the body.  Furthermore, it stimulates healthy digestion, energy, enthusiasm, and elimination. This is the most recommended pose for increasing height as well.

How to do:

• Stand straight along with feet together.
• Stand erect by placing feet slightly apart.
• Legs must be straight and adjusted with shoulders.
• Relax the shoulders.
• Interlock the fingers and place them over the head.
• Look forward while keeping both hands straight and tighten the elbows.

2. Tree pose

In the Sanskrit, tree pose is identified as Vrikshasana. This pose serves for both body and soul incredibly, such as- gives the calmness in the mind,  improves the body balance, gives the optimum posture, grants stability of mind as well body,  improves concentration,  strengthen the bones of the hips and legs because of weight-bearing nature of the pose.  It also strengthens legs, thighs, spine, shoulders, and arms.

How to do:

• Stand with the mountain posture.
• Shift your body weight to your left foot.
• Hold your right foot along with both your hands.
• Place your right foot above or below your left knee.
• Bring both hands together in the salutation seal near your heat and maintain this position for 10-15 seconds.
• Slowly raise your arms over your head and look up toward your hands.
• Then take some deep breaths, return your hand to near the heart and down your right leg.
• Remain in this position as much as you can.

3. Triangle

Triangle pose offers you so many physical and spiritual advantages.  This pose is known as Trikonasana, according to the Sanskrit. Triangle pose is a therapeutic pose that offers to a yogi lot of benefits including strengthening of the legs, and the core of the body.  It works as a great back and core strengthener. Triangle pose improves every muscle of your body, increases the mobility, and flexibility of your hip joints, and stretches your spinal muscles, shoulders, and chest. Stimulate the function of the abdominal organs of your body.  Moreover, this pose helps to relieve stress, improves digestion, and constipation. This therapeutic pose also used to get rid of anxiety, infertility, neck pain, and sciatica.

How to do:

• Firstly keep your feet parallel with knees locked.
• Take one long step towards the right and place your right foot at a 90-degree angle, feet should about 4-5 feet apart.
• Turn the toe of your left foot 45- degree angle pointing toward your body.
• Raise and hold your arms parallel to the floor.
• Inhale and reach your body to the right as you exhale.
• Rotate your back hip and thigh.
• Rotate your arms so that your left arm reaches up and right arm reaches down towards your toes.
• Look upwards towards your left arm.
• Hold this position for 30 seconds to 1 minute.
• Reverse the feet and repeat for the same length of time to the left.

4. Cobra

 Cobra pose is known as Bhujanga asana, following Sanskrit. This pose holds a wealth of benefits. This pose will influence your frontal and posterior planes from your toes to your chin, there is no matter how deep you hold cobra pose. Moreover, it will encourage positive change in your internal organs, strengthens the arms, and shoulders. A yogi who will practice this cobra pose regularly, he or she will get rid of stress and fatigue; also it will improve blood circulation, digestion, and oxygen, especially throughout the spinal and pelvic areas.

How to do:

• Begin with your stomach flat on the floor.
• Now plant your palms on the floor, wider than your shoulders.
• Keep your hips and thighs pressed straightly into the floor.
• Point your toes straightly.
• Roll your shoulders back, and push the lower, middle and upper part to backward.
• Hold your breath for few seconds and also hold this pose as much as you can.

5. Child’s pose

Child pose is known as Balasana, according to the Sanskrit. This pose owns numerous benefits. Balasana or child pose provides the opportunity to calm the brain and restore the energy, helps to relieve tension, stress, and anxiety, eases the lower back pain, and increases circulation. It likewise helps to make a nice stretch in the hips and thighs.

How to do:

• To begin expanded your knees as wide as your mat and your knees are more than hips distance apart.
• Sit back on your heels.
• Stretch your tailbone and reach your tailbone back towards your heels.
• Your palms and arms are reaching forward and face down.
• Your forehead will touch on the ground and the crown of your head will reach forward.
• Remain in this position as much as possible.

6. Lotus

Lotus or Padmasana is considered as a classic yoga pose. Lotus pose is also known in Chinese as “Vajra position” and Tibetan Buddhism. Yoga experts recommend lotus pose to calm the mind and prepare the practitioner for deep meditation. According to the ‘Hatha yoga’ a yoga manual written in the 14th century CE “Lotus pose is the destroyer of all diseases”.  This pose helps the practitioner to make a good posture. It is highly effective for relaxing the mind and alleviating all kinds of stress and tension. It will also work to prevent the different abdominal diseases as well as many female disorders that are related to reproductive organs.

How to do:

•  Firstly, sit upright with your backbone straight.
• Now bend your right side knee and place it on your left thigh.
• Relax your shoulders.
• Place your hands on your knees and palms either up or down.
• Meanwhile, practice deep breathing.
• Now repeatedly do the same instruction with your other leg.

7. Staff

The Sanskrit name of staff pose is Dandasana. This pose is the base pose of most seated yoga poses. There are so many benefits to the staff pose or Dandasana. By practicing this yoga pose a yogi can develop his or her posture, strengthens back, hips, and abdominal muscles.  It also helps to lengthen the spine or backbone, stretches shoulders, and chest. Besides that, it helps to calm the brain.

How to do:

• Sit with the legs, and keeps thighs as flat on the floor as much as possible.
• Plant your palms beside your hips with your fingerprints towards your toes.
• Press the sitting bones in the floor, and point the crown of your head to the ceiling to lengthen, and strengthen the spine.

8. Boat Pose

Boat pose is called Naukasana according to Sanskrit. This pose increases the potency of abdominal muscles also good for balance and digestion. It incredibly works for losing weight especially decreases the belly fat. Physicians say that boat pose is good for diabetic patients to maintain sugar levels, again it improves the blood circulation, thyroids, and prostate glands. Moreover, this pose strengthens the muscles of the thigh, shoulders, hips, and neck.

How to do:

• First of all focus on your back, roll your shoulders back, and slowly lean the back by straightening the back.
• Raise, and straighten your legs slowly.
• Keep your torso as upright as possible while you balance on your sit bones.
• Keep your arms straight, and outstretched towards your toes.
• Make sure your figures, eyes, and toes are in one line.
• Hold your breath and remain in this position for a few seconds.

9. Plank

Plank is a simple but effective core exercise for weight loss that anyone can try at home. It is one of the best ways to improving your posture, mood, aids breathing, as well as making a good body shape, and helps to increase your flexibility. It also works to reduce fat incredibly, and it decreases the risk of a back injury. Furthermore, this pose helps to build stability and strength throughout your entire body. To do a plank, no need to go to a gym or any equipment.

How to do:

• Lie down on your stomach, and push yourself off the ground.
• Be on your toes and forearms; keep the body straight from heel to head.
• Hold this position as much as possible.

10. Downward Facing Dog

This pose is known as the downward dog and the Adho Mukha Svanasana. Most of the yoga experts are recommends this pose for practice because this pose contains so many benefits for body and mind. Adho Mukha Svanasana calms the mind, helps to remove stress, depression. It also prevents headaches, insomnia, osteoporosis, and back pain, etc. Again, this pose helps to strengthen the arms, legs, and back parts of the body. Moreover, a downward dog face is a great way to build bone density.

How to do:

• Come onto the floor on your hands and knees.
• Spread your fingers out on the floor.
• Turn your toes under, and engage your abdominals as you push your body up off the mat.
•  Make sure only your palms of the hand and feet are on the floor.
• Press your thigh bones back into hamstrings.
• Remain in this position as much as you can.

11. Warrior I

Warrior perhaps called Virabhadrashana according to the Sanskrit. This yoga pose is one of the popular poses for building strength and stamina. By practicing this yoga pose a yogi would be able to strengthen and stretches his or her shoulders, arms, legs, ankles, and back. Virabhadrasana improves the balance and stability of the body as well as encourages blood circulation. It also energizes the entire body and develops mental fortitude.

How to do:

• Begin with mountain pose or straight standing.
• Now step your left foot forward about three to four feet apart.
• Bend your right foot out 90 degrees, on the other side, strengthen your left leg.
• keep your torso, and hips facing the front and reach your arms over the head.
• Relax your shoulders and take a few breaths gently. Stay for 30 seconds to a minute in this position.
• Repeat the same position with another leg.

12. Bridge

The bridge is a yoga great pose that performs for the entire body. In Sanskrit Bridge is known as Setu Bandha Sarvangasana.  Especially bridge pose serves for reducing knee, and back pain, improving posture, boosting flexibility, stimulating abdominal organs, fungs, and thyroid, etc. Furthermore, it calms the mind as well as helps to relieve stress.

How to do:

• First of all, lie down on your back with hands by your sides, and your knees bent.
• Lift your hips off the floor or mat while keeping back straight. And pause for 1 second.
• Then return to the starting position and repeat this movement

 It is confirmed by modern science that, a yogi can get tangible physical health benefits that include improvement of brain function, denser bones, body posture, etc.  According to B.K.S. Iyengar, “Yoga is an ancient but perfect science deals with the evolution of humanity. This evolution includes all aspects of one’s’ being, from bodily health to self-realization.”  Research shows that there over 36 million Americans practice yoga. Even Dr. Loren Fishman (a great yoga instructor and physician) recommends yoga as a treatment. Again studies show the incredible effects yoga has on the brain, central nervous system, and immune system.

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