8 Yoga Poses Every Woman Should Practice

By Bipin Baloni | Published 12/18/2018 6

Photo Source: Pixabay

Yoga has been healing people for generations. Originating in the Indian subcontinent, it has provided physical, mental and spiritual support to humans. Throughout these years and eras, the yogic science has served people from all age groups and genders equally. However, there are some exercises that are of immense benefits for women in particular.

Women, according to the yogic philosophy are the manifestation of Goddess Durga, are the source of life on the planet and the union of all kinds of energy. A woman advances through multiple phases of life, from childhood to puberty and from motherhood to menopause. Yoga helps you deal with all these phases, changes and challenges coming into your life.

Below are eight Yoga poses that every woman should practice
for better health and mental energy.

Adho Mukha Svanasana (Downward-Facing Dog)

Photo Source: https://commons.wikimedia.org/wiki/File:Downward-Facing-Dog.JPG

Adho Mukha Svanasana is one of the most popular Yoga poses in the world. Thanks to its easy way of practicing and enormous benefits, people from all across the globe and age groups enjoy this pose to make the body physically fit. This asana is favorable for the female body and stimulates the flow of blood throughout the body parts. The whole weight of the body is held by the toes and palms on the ground, while the rest of the body is in the air. During the practice of Downward Facing Dog, the buttocks are at the highest point and the upper and lower halves of the body are completely straight.

Shishuasana (Child’s Pose)

Photo Source: https://pixabay.com/en/yoga-childs-pose-asana-2959214/

A practice of peace, Child’s Pose is highly influential for working mothers. Being a mother in this challenging world is not an easy task. You have to face a number of difficulties while dealing with your personal and professional life. When stress attacks you, find shelter in the calming shadow of this beautiful pose. Shishuasana (Shishu means a child) throws away all those unwanted thoughts from your mind to help you concentrate on things that matter. Kneel down on the floor with the toes kept together. As you inhale, bend forward to put your torso between the thighs and face on the ground. Press your hands on the ground and free up all your body parts to feel relaxed. 15 minutes of Shishuasana is a gem for a stress-free life.

Malasana (Garland Pose)

Image Source: Author

Malasana is all about stretching your thighs and feeling the strength of your body. Begin this pose by standing on the mat with the feet slightly wider. Bend your knees slowly in the squatting position. Bring your hands together to join the palms in Namaskar pose by gently pressing the inner knees with your elbows to make it wider apart. Bring your hips down a little but making sure your spine is elongated and the chest opened up. The asana is good for relieving tension from the thigh and neck region. It also stretches the hips, groin, and ankles.

Vriksasana (Tree Pose)

Photo Source: https://en.wikipedia.org/wiki/Vriksasana

Bring stability to your life with Vrksasana. Add self-confidence and inner faith to your mind and body by giving 5-10 precious minutes of your life to this amazing pose. Learn how to stand erect like a tree even in the scarcest of situations when you delve into the astonishing ocean of Tree Pose. This asana is practiced on one leg and the other foot is on the thigh. Keep yourself stable on one foot and join your palm near the chest to remember the ultimate God by closing the eyes. Make sure the body, from head to toe, is in a straight line. You can add beauty to this Yoga asana by chanting a couple of mantras.

Utkata Konasana (Goddess Pose)

Image Source: Author

Attain the fierce fire of Goddess Durga, knowledge of Goddess Saraswati and the prosperous power of Goddess Laxmi by delving into one of the most amazing Yoga poses, Utkata Konasana. Also known as the Goddess Pose, owing to its resemblance to various goddesses of Hinduism, this asana is a great way to reach a level of mental, physical and spiritual perfection. Stretch your thighs and hips along with strengthening the arms muscles with a regular practice of this pose.

Navasana (Boat Pose)

Image Source: https://hi.wikipedia.org/wiki/%E0%A4%9A%E0%A4%BF%E0%A4%A4%E0%A5%8D%E0%A4%B0:Paripurna-Navasana_Yoga-Asana_Nina-Mel.jpg

When you don’t have time for a longer Yoga session, embrace the beauty of Navasana to tone your abs and thigh muscles instantly. In today’s busy lifestyle, a woman has a lot of responsibilities to deal with without compromising with health and fitness. Navasana, which replicates a boat during the practice, can be of immense benefit for your physical wellness. Sit on your buttocks with the legs and upper body making a right angle between them. Make sure the body is balanced in this position, while your legs are in the air. It is one of the best ways to elongate your thighs bones and spine.

Kapotasana (Pigeon Pose)

Photo Source: https://commons.wikimedia.org/wiki/File:Kapotasana_-_Pigeon_pose.jpg

One of the most flexible Yoga poses, Kapotasana is an advanced practice and filled with numerous advantages for the body and mind. Also known as Pigeon Pose in English, this yogic exercise tones the abdominal muscles and nourishes the digestive organs in an awesome way. This pose should be practiced on an empty stomach to escape any negative effect. Begin by sitting on your knees with your legs completely in contact with the ground. Bend your body slightly backward to touch the elbow with the mat. Hold the toes with your hands and put the head on the ground between the hands. Remain in this position for a couple of minutes to experience the enormous serenity it offers.

Halasana (Plough Pose)

Photo Source: https://www.flickr.com/photos/nicholas_t/14155793547

An advanced Yoga pose, Halasana is extremely effective in stretching the whole body. It replicates a plow during the practice, for which it is known as Plough Pose. Lie on the mat with all the body parts freed up. Raise your feet and slightly bring them up in the air. With the help of your hands, push your back to bring your toes behind the head with just the shoulders, neck, and head on the ground. Bringing your arms into action, clasp the hands to press firmly onto the mat. This helps you remain in the position for a long time.

Related Article:  Proven Health Benefits of Yoga

Bipin Baloni

Website: https://www.rishikulyogshala.org/

Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides yoga teacher training in India.   He loves writing and reading books related to yoga, health, nature and the Himalayas."


  • i am rajesh from india, this pages is very uesful for every weman.well selected poes its . good

  • You are welcome. I love the idea of functional fitness and would love to write a blog about it for your website. Do you think this would be of benefit for your clients?
    Take care and happy holidays!

  • These are lovely pictures but out of the reach of most women or men. The poses need to be taught in a thoughtful method, from warm-up to cool-down, taking into consideration the general health, physiology, and exercise history of the person attempting them. Each one of these poses is inappropriate for a healthy person to undertake without the guidance of a knowledgeable teacher. The teacher can modify the pose or suggest another pose more in line with a particular person’s physical and psychological health. Yogis are finding these poses hurtful over a lifetime of practice never mind, reading a blog and trying for themselves – so many of them are having hip and knee replacements.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Comment will held for moderation