Yoga for Women

Yoga for Women: Basic Yoga Lessons for Women
If a woman wants a healthy way of life devoid of any strain and stress, she should start her day with yoga.
First things first, when you roll out of your bed, sit onto a mat on the floor and hug your knees to your chest. Then raise your legs in the air and stay bottoms up until your head clears. Next stand up and drop your forehead to your shins until you feel ready to tackle the toothbrush and get on with your day.
Waking up doesn't have to consist of pouring coffee down your gullet to shock yourself alive.
Many women pile up an array of small violences against themselves from the moment they wake up - caffeine, cigarettes, abrasive exercises or no exercise at all. Lots of faddish fitness programs today have this violent approach - do 50 leg raises or pound your body jogging on the pavement or jump around to a rhythm not of your own making.
Your approach to fitness and well-being and to life in general should be nonviolent one - working smoothly with concentration and determination at your own pace without competing with anyone else. Don't be ruthless with yourself and you won't be ruthless with other people.
Your routine should ideally center on 28 postures drawn from the 5,000-year-old technique whose name comes from the Sanskrit for sun, moon and join together. The exercises should range from deep breathing to pretzel-like stretches.
Yoga is strenuous, but not painful, and it gives every inch of your body a terrific workout.
Yoga proves particularly helpful in strengthening a body plagued by injury.
Yoga helps you maintain flexibility, build strength and muscle definition and even. Try spending 60 to 90 minutes on your yoga routine, before breakfast, five to six days a week.
Follow the basics mentioned here to have a healthy and balanced life:
Avoid the big seduction to only go with your strong points - like weight-lifting if you've got great muscles. It's the thing that's hardest for you that you need to work on the most
Don't space out during workouts. Use that time to have a private conversation with yourself: 'How do I feel physically, mentally.' 'How is my balance and coordination today.' 'Is there something I should pay special attention to.'
Practice yoga in the early morning or early evening at least one hour after a light meal or three to four hours after a main meal. If you are hungry before practice, try tea, milk or fruit juice.

Yoga for Women: Before you Start
The following yoga poses can be done anytime, anywhere, or as part of another workout. Always warm up for a few minutes with some walking, marching or similar activity until your body and muscles feel loose and warm.
Breathe deeply and fully while holding the poses, breathing from your lower belly and diaphragm rather than holding your breath in your chest. In yoga a breath cycle is one inhale and one exhale.
Do the poses in a tranquil environment. Music, if used, should be tranquil and peaceful. Move to your own limits.

Yoga for Women: Exercises
WARRIOR III POSE: Start in the Mountain Pose with the heels slightly apart, big toes touching, legs straight, chest lifted, pelvis in a neutral position. Placing hands on hips, step back with your right foot so just your right toes touch the floor, all of your body weight on your left foot.
Keep your right leg extended in a straight line as you start to lean forward from your hips. Balance the length of your body, from your right heel to your fingertips, over your left leg until your torso is parallel to the floor. Keep your weight evenly distributed through inner and outer heel, with hips level. Begin with 5 breath cycles and progress to 15.
Lift your torso up and return to the Mountain Pose; repeat on the other side.
PLANK POSE, SIDE-PLANK POSE Begin on your hands and knees, hands directly under shoulders, knees under hips. Move feet back until the legs are straight and you're balancing on your toes, feet together. Keep the shoulders pulled back and down, arms straight. This is the Plank Pose.
Squeezing the ankles together, roll onto the outer edge of the left foot, keeping feet stacked, legs straight. Lift the right hand toward ceiling then look up at it. Let your abs support your body without clamping and crunching. Then lower right hand to floor, rolling down toward the right, and return to the Plank Pose. Repeat on other side. Hold each pose for 5 breath cycles.

Yoga for Women: Hold that Pose
So, how can yoga help reshape your waist.
In simple terms, by requiring you to move - and hold - your torso muscles as a unit. Rather than isolating your abdominal muscles as you do in crunches, yoga poses help to lengthen your overall torso, creating a feeling that is both centered and strong.
Think of your torso as a long vessel through which numerous muscles interact to keep you looking lean. Your transversus abdominis, the deepest abdominal muscle, works with the others to hold in your lower belly. Your erector spinae, the muscles that attach on your spine, straighten your posture and can make you feel (and appear) taller, while your rectus abdominis and obliques are the strong and flexible muscles that allow your limbs to move freely.

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