6 ESSENTIAL YOGA ASANAS EVERY WOMAN SHOULD PRACTICE FOR A HEALTHY LIFE

Maintaining one's physical and mental health is essential for living a healthy and happy life, particularly for women who balance a variety of tasks and obligations. The age-old art of yoga provides a comprehensive strategy for leading a healthier life. We can improve our flexibility, strength, and mental clarity by making certain asanas (poses) a part of our everyday practice. Here are 6 yoga poses that are necessary for any woman to practice to live a healthier life.

Tadasana (mountain pose)

Tadasana, also known as the Mountain Pose, serves as the foundation for many other yoga poses. This simple and powerful asana promotes balance, improves posture, and helps alleviate back pain - a common issue for women who spend long hours sitting or standing.

How to practice

• Stand tall with your feet together.
• Distribute your weight evenly across both feet.
• Inhale deeply and extend your arms overhead, fingers reaching towards the sky.
• Hold the pose for a few breaths, focusing on elongating your spine.

Tadasana enhances awareness of body alignment and balance. According to a study published in the Journal of Physical Therapy Science, practising Tadasana regularly can significantly improve postural stability and reduce the risk of falls, particularly in older adults.

Adho Mukha Svanasana (downward-facing dog)

Adho Mukha Svanasana, commonly known as Downward-Facing Dog, is a full-body stretch that rejuvenates and energises. It strengthens the arms, shoulders, and legs while stretching the hamstrings, calves, and spine.

How to practice

• Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
• Exhale and lift your knees off the floor, pushing your hips towards the ceiling to form an inverted V shape.
• Press your heels towards the floor and your hands into the mat.
• Hold the pose for 5-10 breaths, then return to the starting position.
• This pose helps alleviate symptoms of stress and mild depression. Research from the International Journal of Yoga suggests that regular practice of Downward-Facing Dog can reduce stress levels and improve overall mental health in women.

Virabhadrasana II (warrior II pose)

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Virabhadrasana II, or Warrior II, is a powerful stance that promotes strength and stability. It is particularly beneficial for women as it engages multiple muscle groups and improves endurance.

How to practice

• Stand with your legs wide apart.
• Turn your right foot out 90 degrees and your left foot slightly in.
• Extend your arms parallel to the floor and bend your right knee over your right ankle.
• Gaze over your right hand and hold the pose for 30 seconds to 1 minute.
• Repeat on the other side.

Warrior II enhances stamina and concentration. A study in the Journal of Sports Science & Medicine found that practising Warrior II increases muscular endurance and balance, which are critical for maintaining functional independence as women age.

Bhujangasana (cobra pose)

Bhujangasana, or Cobra Pose, is excellent for strengthening the back and increasing spinal flexibility. It is particularly beneficial for women experiencing back pain due to prolonged periods of sitting.

How to practice

• Lie face down on the mat, legs extended and feet together.
• Place your hands under your shoulders and, keeping your elbows close to your body, inhale as you lift your chest off the ground.
• Keep your pelvis on the floor and look up.
• Hold the pose for 15-30 seconds, then slowly lower back down.

Cobra Pose helps to alleviate lower back pain and tension. According to research published in Spine Journal, regular practice of Bhujangasana can improve spinal mobility and reduce pain in individuals with chronic lower back issues.

Utkatasana (chair pose)

Utkatasana, or Chair Pose, targets the legs and core, building strength and stability. This pose is especially helpful for women who want to tone their lower body and improve their overall balance.

How to practice

• Stand with your feet together.
• Inhale and raise your arms overhead.
• Exhale as you bend your knees and lower your hips as if sitting in a chair.
• Keep your back straight and hold the pose for 30 seconds to 1 minute.

Chair Pose enhances muscle tone and strengthens the legs and back. A study in the Journal of Strength and Conditioning Research indicates that Utkatasana can increase lower body strength and reduce the risk of injuries related to muscle imbalances.

Savasana (corpse pose)

Savasana, or Corpse Pose, is crucial for relaxation and mental clarity. It allows the body to integrate the benefits of previous poses and promotes deep relaxation.

How to practice

• Lie flat on your back with your legs spread comfortably apart and arms at your sides, palms facing up.
• Close your eyes and take deep breaths, allowing your body to relax completely.
• Stay in this pose for 5-10 minutes, focusing on your breath and letting go of any tension.

Savasana reduces stress and anxiety, creating a sense of peace and relaxation. Research published in the Journal of Alternative and Complementary Medicine suggests that Savasana can significantly decrease stress levels and improve mental well-being in women.