Best daily yoga asanas for fairer sex

The modern woman has many roles to fit into, like the quintessential ten-handed Goddess Kali. With responsibilities beckoning from all directions of work, family, children, home etc., she needs to be everywhere at once and have the ability to multi-task.

These are the sure-fire triggers for stress and anxiety that can lead to lifestyle disorders and conditions such as PCOD, hyper or hypo tension, weight loss or obesity etc.

Yoga works as the perfect de-stress tool giving you the much-needed time and space for self-care. Even by simply observing the flow of your breath – inhale, retention and exhalation will almost instantly bring on a feeling of calmness and relaxation. As a woman, commit to devoting a minimum of 30-45 minutes at least 3 times a week to the practice of yoga.

Surya Namaskar

Surya Namaskar or the Sun Salutation comprises of a total of 24 counts, done with 12 steps for each side. As Surya Namaskar represents the energy of the Sun, which is said to be contained in the right side of the body, the Surya Namaskar hence begins with the right leg.

Repeat the same twelve steps to the left side to finish one complete cycle. Start with a minimum of 4-5 cycles and increase it gradually.

Step to perform the Surya Namaskar

1. Pranam Asana (The Prayer Pose)

2. Hastha Utanasana (Raised Arm Pose)

3. Padahastasana (Standing Forward Bend)

4. Ashwa Sanchalanasana (Equestrian Pose)

5. Santholanasana (Plank Pose)

6. Ashtanga Namaskar Asana (Eight Limbed Salutation)

7. Bhujangasana (Cobra Pose)

8. Adho Mukha Svanasana (Downward Dog Pose)

9. Ashwa Sanchalanasana (Equestrian Pose)

10. Padahastasana (Standing Forward Bend)

11. Hastha Uthanasana

12. Pranam Asana

Repeat the 12 steps to the other side to make one complete cycle

Naukasana

Formation of the posture

• Lie down on your back

• Lift up your upper and lower body to balance on your sitting bones.

• Your toes must be aligned with your eyes

• Keep your knees and back straight

• Keep your arms parallel to the ground and pointing forward

• Tighten your abdominal

muscles

• Straighten your back

• Inhale and exhale normally

Benefits

• Strengthens lower back, stomach and leg muscles.

• Improves the functioning of the digestive system

• Tones the waist and promotes weight loss

• Removes gastro-intestinal discomfort

• Eliminates lethargy.

• Builds the abdominal muscles.

• Stimulates circulatory, nervous and hormonal systems

Utkatasana

Formation of the posture

• Begin with Samasthithi.

• Join palms to form Namaste at your heart chakra and raise your arms up.

• Bend your knees and slowly lower your pelvis.

• Ensure that your pelvis is parallel to the floor with a 90 degree bend at the knees

• Align your ankles and knees in one straight line

• Focus your gaze towards your palms

• Ensure that your spine remains erect and avoid slouching of the back.

• Hold the posture for 10 seconds.

Benefits

• Strengthens the ankles, thighs, calves, and spine.

• Stretches shoulders and chest.

• Stimulates the abdominal organs, diaphragm, and heart.

• Is helpful for people with flat feet.

Veera Bhadrasana

Formation of the posture

• Form Ashwasanchalanasan with right leg in between your palms

• Lift your arms up, palms facing each other

• Straighten your back

• Arms in contact with the ears

• Look straight ahead

Benefits

• Strengthens your shoulders, arms, legs, ankles and back.

• Opens yours hips, chest and lungs.

• Improves focus, balance and stability.

• Encourages good circulation and respiration.

• Stretches your arms, legs, shoulders, neck, belly and ankles.

• Energizes the entire body.

Yoga asanas not only causes visible changes to the external physical body such as toning, body-conditioning and weight loss/gain but also nourishes from within. It massages the organs regulating and enhancing the function of organs like liver, kidner, pancreas and more! One of the greatest advantages of yoga is that it can be started at any age. For women, this means an increase in bone-density, better immune system, improved blood circulation and much more.

Even simple breathing techniques like Anulom Vilom, Kapal Bhati, Khand Pranayama etc., will help women calm down and handle their multiple responsibilities with efficiency and perfection.

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