Simple yoga asanas for women's health

Women are expert multi-taskers juggling between many responsibilities at any given time. Considering the size of the load that they carry, women should do what it takes to remain stress-free and in good physical and mental health. Yoga which is a holistic practice is one way to attain this healthy balance of body, mind and spirit. Scheduling in a regular practice for yourself helps you to enjoy clarity and focus in life.

When the body is healthy, the mind is healthy too and thus you can avoid stress anxiety and depression. In women, stress leads to lifestyle disorders such as PCOD, hyper or hypo tension, weight loss or obesity etc. Set aside time each day for the process of self-care through yoga asanas, meditation or any other forms of exercise.

Santolanasana – Plank Pose

Formation of the posture

l Lie on your stomach

l Place your palms under your shoulders and lift your upper body, pelvis and knees up

l Use your toes to grip the floor and keep the knees straight

l Ensure that your knees, pelvis and spine are aligned

l Your wrists must be placed exactly below your shoulders with your arms kept straight

l Hold the final posture for a while

Bhujangasana- Cobra Pose

Formation of the posture

l Lie down flat on your stomach with palms placed under your shoulders

l Keep your feet together, with toes on the ground

l Inhale completely (Purak), hold your breath (Kumbakh) and then lift your head, shoulders and torso up at a 30 degree angle

l Ensure that your navel remains on the floor, your shoulders are broad and head slightly raised upwards

l Pressure on your toes– This activates the Sun (right) and Moon (left) channels which are connected to your lower back

l Hold the posture for 10 seconds

l Slowly bring your torso down and then exhale breath (Rechak) – This breathing technique is therapeutic

Vajrasana - Thunderbolt pose

Formation of the Posture

l Begin by standing straight with your arms by the sides of your body

l Lean forward and slowly drop your knees on your mat

l Place your pelvis on your heels and point your toes outward

l Here, your thighs should press your calf muscles

l Keep your heels slightly apart from each other

l Place your palms on your knees facing upward

l Straighten your back and look forward

l Hold this asana for a while

Vrikshasana

Formation of the posture

l Begin by standing in Samasthithi.

l Lift your right leg off the floor and balance your body weight on your left leg

l Place your right foot on your lift inner thigh.

l Place it as close to your groin as possible

l You may support your foot with your palms to bring it in place.

l After you find your balance, join your palms in Pranam Mudra at your heart chakra.

l Raise your Pranam towards the sky.

l Straighten your elbows and ensure that your head is in between your arms.

l Repeat the same with the alternate leg

l Hold eight to ten breaths

Tadasana

Formation of the posture

l Stand with your feet together

l Interlock your fingers and stretch your arms up

l You can gently lift your heels

l Relax the body

Ek Padasana

Formation of the posture

l Begin with Samastithi.

l Keep your back straight as you stretch your arms up and join your palms in Pranam.

l Exhale and bend your upper body forward and until it is parallel to the floor.

l Keep your arms beside your ears

l Slowly lift your right leg upwards behind you, keeping it straight.

l Your right leg, pelvis, upper body and arms should all form a straight line.

l Focus your gaze to a point on the floor to maintain balance.

(The writer is a philanthropist, spiritual master, lifestyle coach, yoga-preneur and author)