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Last updated on May 1st, 2024 at 05:03 pm

Yoga is the best practice, for building a connection between body, mind & breath. Yoga will help in improving overall health. It is a collection of physical posture, meditation, and control of breath that balance your body & mind. Yoga improves fitness and body flexibility and is helpful for everyone’s male, female, and children’s health.

Today we know that women take charge in every aspect whether it may be social-political, or economic, and also play very well in the role of a mother, daughter, and housewife with all energy. When discussing women’s health, yoga plays a key role in women’s health and well-being.

Women’s health has a significant impact on our society, so it is essential to spread awareness about women’s health and yoga, yoga helps improve women’s health and well-being and gives them a healthy and quality life span.

Benefits of Yoga For Women

Generally, there is a huge difference between males and females in biological aspects, that’s why women deal with a lot of health issues than men. Female health issues like menopause, mental health, nutrient deficiency, anemia, osteoporosis, thyroid, breast, and cervical cancers.

Yoga can help every woman. She can take care of herself and give her a healthy and disease-free lifestyle. Practicing yoga in daily routine helps women in many processes like

• Regulate hormonal imbalance
• Anxiety and depression
• Enhance fertility
• Help in post postpartum recovery
• Improving flexibility and inner strength
• Pain relieves during menstrual periods
• Helpful in nutrient deficiency
• Reduce acne and pimples
• Helping in glowing and bright skin
• Reduce the risk of breast and cervical cancers
• Help in back and joint pain

Best Yoga Poses for Women’s Health

There are excellent health benefits of yoga for women. Yoga is one of the best ways to achieve the desired body and health. In this article, we suggested various yoga poses for women’s health. Consistent practice of yoga in their daily routine will help women improve their physical health as well as mental health and emotional well-being. 

1. Child Pose 

This pose is also helpful in Thyroid Health.

How To Do Child Pose

1. Start by kneeling on your yoga mat with your knees hip-width apart.
2. Sit back on your heels and bring your big toes together, allowing your knees to widen slightly.
3. Exhale and lower your torso forward, resting your forehead on the mat.
4. Extend your arms forward or alongside your body, palms facing up, and relax your shoulders.
5. Allow your chest to rest on or between your thighs, and let your belly soften as you breathe deeply.
6. Press your hips back towards your heels to deepen the stretch in your lower back and hips.
7. Hold the pose for 1 to 3 minutes, or longer if comfortable, breathing deeply and surrendering to the pose.
8. To release, gently walk your hands back towards your body and slowly roll up to a seated position.

Muscles Worked

1. Back
2. Shoulders
3. Hips
4. Thighs And Legs

2. Chair Pose

How To Do Chair Pose

1. Stand with your feet hip-width apart.
2. Inhale, raise your arms overhead.
3. Exhale, bend your knees like you’re sitting in a chair.
4. Keep your back straight, chest lifted.
5. Hold for a few breaths.
6. Inhale, straighten your legs and arms up.
7. Exhale, lower your arms and return to standing.

Muscles Worked

1. Quadriceps
2. Glutes
3. Hamstrings
4. Calves
5. Core Muscles

3. Butterfly Pose

How To Do Butterfly Pose

1. Sit on the floor with your legs extended.
2. Bend your knees and bring the soles of your feet together.
3. Hold your feet with your hands.
4. Gently flip your knees up and down.
5. Hold for a few breaths.
6. Release and straighten your legs.

Muscles Worked

• Inner Thigh Muscles
• Groin Muscles
• Hip Muscles

4. Warrior Pose

How To Do Warrior Pose

1. Stand tall.
2. Step one foot back.
3. Bend the front knee.
4. Extend arms out.
5. Look forward.
6. Hold and breathe.
7. Switch sides.

Muscles Worked

• Quadriceps
• Hamstrings
• Gluteal Muscles
• Calves
• Core Muscles
• Shoulders and Arms

5. Downward Facing Dog Pose

How To Do Downward Facing Dog Pose

1. Start on your hands and knees.
2. Lift your hips up and back.
3. Form an upside-down V shape.
4. Keep your arms and legs straight.
5. Press your heels towards the floor.
6. Hold for a few breaths.
7. Lower back down.

Muscles Worked

1. Arms
2. Legs
3. Core Muscles
4. Back

6. Boat Pose

How To Do Boat Pose

1. Sit on the floor with your legs bent and feet flat.
2. Lean back a bit and lift your feet off the ground.
3. Straighten your legs, forming a V shape with your body. (As shown in the image).
4. Stretch your arms out parallel to the floor or hold onto your thighs, whichever is comfortable.
5. Hold for a few breaths, then lower back down.

Muscles Worked

1. Abs
2. Hip Flexors
3. Lower Back Thighs
4. Hip Muscles

7. Fish Pose

How To Do Fish Pose

1. Lie on your back with your legs straight and arms by your sides.
2. Slide your hands under your hips, palms down.
3. Press your forearms and elbows into the floor to lift your chest.
4. Arch your back, lifting your chest towards the ceiling.
5. Tilt your head back and rest it on the floor.
6. Hold for a few breaths, then slowly release back down.

Muscles Worked

1. Chest
2. Neck
3. Shoulders
4. Abdominals
5. Hip Flexors

8. Plow Pose

How To Do Plow Pose

1. Lie on your back on a yoga mat or soft surface.
2. Extend your arms along the sides of your body, palms facing down.
3. Inhale deeply and engage your abdominal muscles.
4. As you exhale, use your core strength to lift your legs off the floor and bring them over your head, towards the floor behind you.
5. Keep your legs straight and try to bring your toes to the floor behind your head.
6. Support your lower back and hips with your hands, placing your palms on your lower back or holding onto your hips.
7. Keep your neck long and avoid turning your head from side to side.
8. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
9. To come out of the pose, use your hands to support your back as you slowly roll your spine down to the mat.
10. Once your legs are back on the floor, extend them straight and relax in Corpse Pose.

Muscles Worked

1. Back And Neck
2. Shoulders
3. Legs
4. Abdominals

9. Triangle Pose

How To Do Triangle Pose

1. Stand with feet wide apart.
2. Turn right foot out, left foot slightly in.
3. Stretch arms out to the sides.
4. Reach right hand down to the shin, ankle, or floor.
5. Extend left arm up, and look up.
6. Hold for a few breaths.
7. Switch sides.

Muscles Worked

1. Legs
2. Core Muscles
3. Side Body
4. Shoulders and Arms

Does It Work?

As we suggested above yoga poses will help women, to make their lives healthy and free from suffering, yoga has been beneficial for women’s health for many years. Practicing yoga in your daily routine helps you to be stress-free, balance your hormones, irregular menstrual periods, and nutrient deficiency like iron and calcium, and improve your metabolism, and fertility doing yoga will increase your blood circulation in the body and also prevent disease and many health issues.

Women need to be more aware of their health and care, every woman should take some time for their health care and do yoga in her daily routine.

How Often Should a Woman Do Yoga?

A healthy and disease-free life should need a disciplined routine, every woman should be doing yoga despite their busy schedule. It will help you live a healthy and quality lifestyle, there is no need to take out any special time to do yoga, you can do yoga any time, and whenever you feel. At least 30 minutes a day and 3-4 days a week.

If you can do yoga in the morning it is more beneficial for your health. It also depends on your inner strength and well-being if you are a beginner you can start doing yoga for 15 minutes, with consistent practice you can increase your time and ability. The last goal of yoga is to give you a healthy, wealthy, and harmonious life. 

Frequently Asked Questions

Conclusion

Women do various jobs daily and play many roles very well, women’s health is essential for every woman’s wellness. Yoga is very important for women’s health. In today’s fast-paced environment, we need to take care of our health and especially women need extra care so that, they live a healthy and disease-free life and keep growing in their careers and fields without facing any problems. As we know healthy women help strengthen women’s economic power and also help women reduce the risk of many chronicles diseases. Yoga is a simple and easiest way to get a healthy and suffering-free life.

A healthy woman will nourish a healthy society and family. Yoga has multiple benefits for women’s health, it helps you to reduce stress, improve flexibility, and increase strength. Yoga is a full-body workout that helps your body and mind in union, relax muscles and body pains.

If you have any questions, queries, or suggestions, please comment down below, we will be pleased to answer all your queries. Thank you.

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About The Author

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.