The Best Yoga for Women

1. Child's Pose
Stretches hips, quads, back
1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.
2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight
in front of you, palms on the floor. lose your eyes and breathe deeply. Stay here for at least
one minute.
Why it is good for you !his go-to rest pose opens hips and relie"es low back tightness.
2. Downward Facing Dog
Stretches spine, hamstrings, glutes, cal"es# strengthens deltoids, triceps
1. Start on all fours with your feet and knees hip-width apart. $osition hands about shoulder-
width apart and spread your fingers wide.
2. $ressing firmly through your hands, lift knees off the floor and straighten your legs. %&f you
ha"e tight hamstrings, a gentle bend in the knees is fine'.
. (alk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squee)e thighs
as you press them toward the back wall. $ress your heels back and down toward the floor %though they might not
reach the mat'.
!. *elax the head and neck and let your shoulder blades slide down your back toward your feet. +reathe deeply.
,old for at least one minute.
Why it is good for you -own--og is a top-notch upper body-strengthener. .nd as an in"ersion %meaning your hips
are higher than your heart', it increases circulation.
. Warrior ""
Stretches hips, inner thighs, chest# strengthens quadriceps, abdomen, shoulders
1. /rom standing, step your feet about 0 feet apart. !urn your right foot so the toes point toward
the front of your mat. !urn your left foot in 12 degrees.
2. *aise your arms to shoulder height, parallel with the floor, palms face down. +end your right
knee so your right shin and thigh form a 32-degree angle.
. 4ently tuck your tailbone down as you draw your abdomen in. ,old for 5 deep breaths in and out through the
nose. Straighten the right leg and repeat on the opposite side.
Why it is good for you !his powerful pose will grant you long, lean, toned arms and legs as well as firmer core.
!. Plan# Pose
Strengthens arms, back, shoulders, core, quadriceps
1. /rom -ownward-/acing -og, press into the palms and bring the chest forward so that your
shoulders are directly o"er your wrists and you are in the top of a push-up position.
2. $ress your heels toward the wall behind you and extend the crown of your head forward to
form a straight line from the top of your head to your heels. ,old for at least 6 minute.
Why it is good for you $lank is a simple but challenging way to build upper body strength - it works all of the ma7or
muscles in your arms, back, and core and requires only your bodyweight.
$. Fierce Pose
Stretches spine# strengthens quadriceps, ankles, back
1. Stepping your feet hip-width apart, spread through your toes to create a stable base. .s you
raise arms to the sky, palms facing each another, bend your knees and sit your buttocks back as
though you were sitting into a chair.
2. -raw your abdomen in to eliminate any cur"ing in the lower back. $ut all your weight into your heels and be sure
your knees do not extend past your toes. ,old for 5 deep breaths in and out through the nose. *est for one minute.
*epeat.
Why it is good for you !his pose is in7ury insurance, strengthening quadriceps, which pro"ides stronger support
around your knees, making them less prone to in7ury. /ierce pose also impro"es posture.
%. Tree Pose
Stretches hips, inner thighs# strengthens legs, spine, core
1. Stand with your legs and feet together, hands on hips. !ransfer weight to your left foot as
you bend the right knee and place the sole of the right foot on the inside of your left leg
%beginners start at the ankle# more ad"anced yogis, raise the right foot to the inside of the left
thigh'. 4ently press the right foot against the left leg.
2. +ring the palms of your hands together in front of the heart in prayer pose. ,old for 6 minute on each side. 8ore
ad"anced yogis9 *aise your arms straight directly o"erhead, palms facing in.
Why it is good for you :n days when your mind feels scattered, practice this pose to get centered.
&. 'arland Pose
Stretches low back, groin, hips, ankles
1. Stand with feet slightly wider that hip-width. +ring the palms of your hands together in
front of your heart in prayer pose. !urn toes out slightly.
2. -eeply bend the knees, squatting down between your legs. Keeping palms together, gently
press your elbows to the insides of your knees, opening up the hips. Keep the spine long,
chest open. /eel tension in the lower back begin to melt away. ,old for at least 6 minute.
Why it is good for you -rop into this squat to relie"e tummy troubles like constipation and cramps.
(. Boat Pose
Strengthens core, psoas, quadriceps
1. Sit with knees bent, feet flat on the floor. Lean back slightly so you;re balancing on your sit
bones. *aise your legs so shins are parallel to the floor, knees bent.
2. Extend arms forward, parallel with the floor, palms facing each other. Keeping your chest
high and your core engaged, begin to straighten your legs. ,old for 5 to 62 breaths. *epeat 5
times.
Why it is good for you +oat a bulletproof core without straining your neck like crunches do.
). Bridge Pose
Stretches front of body# strengthens hamstrings, glutes
1. Lying on your back, bend your knees and place the soles of your feet flat on the floor
about hip-width apart. !oes point straight to the wall in front of you. $lace arms straight
along your sides, palms down.
2. 4ently press into your feet as you raise hips to the sky. .llow the front of your body to
slowly expand with each breath. ,old for 5 to 62 breaths. *epeat 1 times.
Why it is good for you +ridge opens the chest and ribcage, deepening the breath and with more oxygen you can
reenergi)e the body.
1*. +alf ,ord of the Fishes
Stretches hips, shoulders, back, neck# strengthens spine
1. Sit on the floor with legs outstretched in front of you. +ring the sole of the right foot on the
floor outside of the left hip %right knee points to the ceiling'.
2. +end the left knee and bring the left foot to the outside of the right hip. $lace right hand on
the floor 7ust behind your right hip. Lift your left arm to the ceiling. .s you exhale, bend the left arm and place the
left elbow to the outside of your right knee.
. Lengthen your spine with each inhale and twist deeper with each exhale. $ress the left elbow into your right leg to
help re"ol"e the upper body more and more. Look to the wall behind you. ,old for 5 to 62 deep breaths. *epeat on
the opposite side.
Why it is good for you !his pose massages impro"es digestion and increase blood flow in the low belly.