4 yoga poses every women should practice

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Busy with work all day, accepting various challenges, reaching home somehow while battling traffic and then getting involved in household chores. A woman is such a soldier, who has responsibilities both at home and outside. As a role model, the working mother who has made her own identity in the society forgets to take care of herself in the midst of all this (effective yoga poses for women health). You know, those easy yoga, which will take care of immunity, flexibility, mental health and overall health of these women.

Do this yoga to increase flexibility, immunity and mental health in the body. Let’s start with Pranayam which maintains balance in body, mind and soul.

benefits of yoga
Yoga poses relieve stress. Image: Shutterstock

1. Pranayama

Pranayama is a great way to keep the body healthy. This enables us to control our breath. There are many types of Pranayama including Nadi Shodhan, Sheetli, Bhramari and Anulom Vilom. This makes our immune system strong. This is a breathing exercise.

how to do pranayama

To do this, sit on the ground in Sukhasana and keep your back straight.

Now breathe and release. Repeat this process again and again.

While doing this, keep your attention focused on the straight line of the nose and close the eyes.

Initially do this for one to two minutes. Then gradually increase the duration of doing it.

2. Baddhakonasana (Butterfly Pose)

Baddhakonasana means tied twist. To do this yoga, both the knees are bent. It is also called as butterfly pose. Due to this, flexibility develops in the body and muscle cramps also go away.

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Butterfly posture helps in reducing stress. Image: shutterstock

How to do Baddhakonasana

To do this, first lay a mat and sit straight on it.

Now open both the legs and spread them towards the front. Keep in mind that the back should be straight. Do not take support of any wall for this.

Bend both the knees and turn the legs inwards. Join the ankles of both your feet to each other.

After joining the ankles, hold the feet with both the hands. Now move the legs up and down like a butterfly. Do this 15 to 20 times.

This yoga is effective for our overall health. Pay full attention to breathing and exhaling while doing this.

3. Balasana (Child pose)

Yoga done sitting like children is called as Balasana. This not only benefits the overall health but also helps in getting rid of stomach related problems. The stiffness coming in different parts of the body also starts going away.

The stiffness coming in different parts of the body starts going away. Image: shutterstock

How to do Balasana

To do this, spread mats on the ground. After that sit comfortably on your feet.

Now keep both the hands on the knees. Slowly lean forward. Rest the head on the Thais.

During this, keep the hands open backwards by spreading them. Sit in this posture for 1 to 2 minutes.

By doing this, the body gets flexibility and gets rid of stress.

4. Sarvangasana (Shoulder stand)

Do Sarvangasana to get relief from the stress of the day. Due to this, a stretch is felt in the muscles of the body. Blood circulation becomes regular in the body.

Exercise regularly. Image shutterstock.

How to do Sarvangasana

To do this, lie down on the ground on your back. Now join both the legs and keep them straight.

Keeping both the palms down, move the feet upwards.

Keep the legs straight by lifting them completely in the air. Due to this, there is a stretch on the back and the brain starts getting stress free.

Now slowly try to lift the back with the help of the hips.

Try doing this pose for 30 seconds to 1 minute.

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