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5 Best Yoga Poses That Will Help Women

I began writing in earnest five years ago and have recently completed my first fiction novel, "Finding Warrior Pose". A few incidents stand out in my mind as being influential in my decision to write a book. In my book "Finding Warrior Pose," I write about many things, including travel (I’ve been to over 30 countries, lived in Saudi Arabia and India), yoga and more.

Many women I know love yoga because it is low impact, but still a great work-out. It also helps them manage their weight, relieve stress and increase flexibility. If you are yet to start a yoga routine, now is the time. However, before you hit the yoga academy in earnest, here are some beneficial poses to learn first. You can even practice them at home before making it into the yoga studio. Some of the top poses good for women are:

Child's Pose:

This is the world's most basic and common yoga pose. It is highly effective in stretching your quads, back and hips. Honestly, I could sit in this one for hours, it’s so comfortable! To get to this position,

  1. Kneel down with your big toes touching, keeping the knees a few inches apart.
  2. Seat on the knees, putting your torso between your thighs and bring your forehead to the mat.
  3. Extend yourarms forward with your palms on the floor and stay there for a minute.

Downward-Facing Dog:

This pose will stretch your spine, glutes, hamstrings and calves. It will strengthen your triceps and deltoids.

  1. Begin on all fours with your knees and feet hip-width apart. 
  2. Place your hands shoulder width apart as you spread your fingers. Straighten  yourlegs as you lift the knees off the floor. 
  3. Walk your feet back a few inches and your hands in front a few inches.
  4. Aim to have our heels as close to the ground as comfortable, but do not force it.

Boat Pose:

This pose strengthens your quadriceps and core.

  1. Sit with your knees bent and your feet flat on the floor.
  2. Slightly lean back to balance on your sit bones.
  3. Then engage your core and begin to straighten the legs.
  4. For an extra challenge, raise your arms to shoulder height.

Plank Pose:

This pose will strengthen your back, core, arms, shoulders and quadriceps.

  1. Start while lying flat on the floor on your stomach, with your feet together.
  2. Bring your arms back to the sides of your chest, lifting your elbows up
  3. Engage yourcore and slowly lift off from the ground to get into a push-up position.
  4. Continue to pull yourself up until your arms are completely stretched off the ground. You should keep your abs engaged the whole time.

Cobra Pose:

This pose is intended to strengthen the upper body, and entails straightening the top section of your body by elevating it. Thisreduces stress by working on the lower abdomen, particularly the colon.

  1. First, lie flat on your stomach stretch on the floor with your hands by your sides.
  2. Exhale as you press your lower body on the floor.
  3. Lift your upper body by pressing your palms down.
  4. Then relax your arms completely.
  5. Then breathe slowly.
  6. Hold the stance for around 20 seconds before releasing it.

The ancient art of Yoga has been steeped in secrecy for centuries. But, now, the ancient secrets of Yoga are revealed to the readers in the form of a fiction novel. “Finding Warrior Pose,” a new novel by Priya Doty, is the next best thing to a fantasy novel.

Post written by Priya Doty

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