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Yoga for Women Health: 11 Effective Yoga Asanas That Will Help You Manage Health


Maintaining the well-being of your mind, body, heart, and soul, regardless of your age, is the key to living a healthy and happy life. Roll out your yoga mat for quick comfort if you’re seeking a cure for your computer neck and achy back—along with your mental health. Take a deep breath and align your mind and body, you will be surprised at how effective it is in managing your health well.

So what is yoga?

In today’s hectic environment, yoga, an age-old practice of meditation, has grown in popularity due to its many health and wellness benefits. Simple Yoga asanas offer many people a respite from their hectic and stressful life. Whether you do yoga asanas for weight loss or some simple yoga asanas for peace and meditation, yoga caters to everyone. Whether you’re doing an easy pose or Sukhasana on a mat in front of your TV, at a yoga retreat in India, or even at Times Square in New York, this holds true everywhere.

Types of Yoga

Yoga comes in a variety of forms. One of the most well-liked styles is Hatha yoga- a yoga type that combines several other techniques is the most popular style of yoga. Instead of a calm, introspective form of yoga, Hatha-yoga emphasizes on movement. In hatha yoga, emphasis is laid on Pranayama asana (breath-controlled exercises). After these are some yoga asanas and then conclusion with savasana (the resting period).

The idea behind physical challenges during yoga practice is to avoid feeling overwhelmed. At this “edge,” the focus is on your breathing, and you are accepting and at peace with yourself.

What Are Yoga Poses Or Asanas?

A yoga asana, also known as a yoga stance, is a posture that is practiced for the benefit of the body and the mind. Our forefathers have been doing yoga for centuries, therefore the idea is not new to our culture. And more people are beginning to understand its significance and implement it. According to studies, practicing yoga poses can improve a person’s flexibility, heart and digestive health, weight loss, and a host of other health outcomes.

11 Types Of Yoga Asanas For Your Well-Being

You don’t think of yourself as a yogi? No issue. Yoga poses, even the most basic ones, provide many advantages. A detailed list of yoga asanas, or poses, that can help you stay mentally and physically healthy and fit, may be found below.

  1. Adho Mukha Svanasana or Downward-Facing Dog Stretch

The downward-facing dog pose, or Adho Mukha Svanasana, lengthens and decompresses the spine, stretches the hamstrings, strengthens the arms, oxygenates the brain, and calms the mind.

Technique: Face downward while lying on your stomach on the ground. Put your palms next to your chest. Lift your trunk off the ground while exhaling. Attempt to press the heels firmly into the ground while maintaining the knees straight to form an inverted “V” shape with the body by straightening the arms, turning the head inward toward the feet, and extending the back.

Benefits include

  •  mental relaxation.
  • strengthens the legs and eases shoulder stiffness.

2. Bhujang asana Or Cobra Stretch

Bhujang asana is renowned for straightening the spine and enhancing flexibility. The deep back muscles, spine, and nerves are massaged by the asana’s curved structure. People who suffer from lower back discomfort and arthritis may find this pose to be quite helpful.

Technique: It also goes by the name “Sarapa Asan.” To perform this pose, lie on your stomach on the ground. While maintaining your hands near your shoulders, elevate your chest until your arms are straight. Leg stretches will be performed while doing this. Bring your toes together and hang your head back slowly. Return to the starting position slowly and do this three to five times.

Benefits include

  • It enlarges the chest and makes the spine flexible.
  • increases the movement in the head, neck, shoulders, and chest.
  • Increase the blood flow.
  • gives the body strength and flexibility.
  • This lessens obesity.
  • beneficial for boosting lung capacity and digestive system strength

3. Shavasana or corpse pose

One of the most significant poses in yoga is Shavasana or Corpse Pose. After practice, it is designed to refresh your body and mind while enabling you to focus on your inner self.

Technique: On your back, relax totally and lie down on the ground like a corpse. Maintain a comfortable distance between your legs, and keep your hands up and away from your body. Close your eyes and focus on letting all the muscles in your body relax.

Benefits include

  • Shavasana relieves stress and hypertension.
  • It renews both the body and the psyche.
  • It eliminates weariness.

4. Marjariasana or Cat-cow Pose

One of the best sitting yoga asanas for flexibility and back discomfort is the marjariasana. It is a mild but dynamic pair of poses that aids in relaxing the entire back. By aiding in the mobilization of the spine’s joints, it does this.

Technique: Lie flat on your back with your knees and hips straight. Keep your hands at a shoulder-length distance and position them in front of your shoulders. Exhale while pressing your palms together. Exhale while rounding your spine and bending it upward. Drop your head and your tailbone at the same time. Spread your shoulders and firmly plant your feet. Hold this position for a short while before shifting back to neutral.

Benefits include

  • enhanced balance and posture
  • Stretches the spine and hips
  • enhanced thyroid function.

 5. Sheershasana Or Headstand

One of the most challenging asanas, Sheershasana, sometimes known as “the king of the asanas,” has amazing advantages. The asana stimulates the pituitary and pineal glands while involving the brain, spine, and complete nerve system. The upside-down position helps to reduce nervous disorders and anxiety as well as constipation.

Technique: To start, use a wall as support. Keep your head down, your feet high, and your spine straight. Make use of your hands to help you stand up.

Benefits include

  • improved blood circulation.
  • gives the respiratory system strength.
  • It enhances memory and attention.

6. Bramhari Pranayama Asana or Humming Bee

Humming Bee breathing, often referred to as Bramhari Pranayama asana is one of the easy yoga asanas, and is an effective method for controlling rage and letting the tension go. The nervous system benefits from this pranayam. It will aid in letting go of all mental exhaustion, soothing the brain, and bringing on sleep.

Technique: To do this, unwind and adopt a comfortable sitting position, preferably sukhasan. Close your eyes, cover both of your ears with your thumbs and breathe normally while doing so. Keep your mouth shut and make a humming sound. You will feel vibrations in your face and head area while you do this. For about ten minutes, keep doing this.

Benefits include

  • aids in overcoming anxiety, fear, anger, insomnia, and other mental issues
  • aids in lowering blood pressure
  • aids with memory improvement
  • decreases anxiety and sadness

7. Setu Bandha Sarvangasana or Bridge Pose

Your lower back and core muscles are both strengthened at the same time in setu bandha sarvangasana. Your back will work less if your core is stronger. Additionally helpful, this pose stretches the front of the hips, which can get tight from prolonged sitting.

Technique: With your arms at your sides, lie on your back. Keep your feet flat on the floor under your knees while bending your knees with your feet about hip-width apart. Raise your hips by contracting your glutes and core muscles so that your body is in a straight line from your knees to your shoulders.

Benefits include

  • strengthening the core
  • strengthening the glutes
  • helping avoid back problems.

8. Baddha Konasana or Cobbler’s Pose

This fundamental yoga position, also known as the bound angle stance, promotes flexibility. It opens up your hips by allowing gravity to lower your knees. When combined with other yoga asanas, the individuals’ total cholesterol, blood glucose, and general sense of well-being were all enhanced.

Technique: In this sitting yoga asanas, you need to bend your knees while sitting with your legs out in front of you, and then draw your heels in toward your body. Press the soles of your feet together while allowing your knees to sag to either side. As comfortably as you can, bring your heels close to your torso. Keep your spine long by pulling your shoulders away from your ears and down.

Benefits include

  • aids in metabolism
  • improves posture
  • controlling blood sugar, and
  • strengthens the core.

9. Utkatasana or  Chair Pose

While doing Utkatasana, you hold a static squat with your feet together to resemble sitting in a chair. The chair position is “great” for strengthening your back and glute muscles, as well as your upper and lower bodies.

Technique: By bending your knees and pulling your hips back while standing with your feet together, you can get your thighs as near to being parallel to the floor as you can. When stretching your hips toward an unseen chair behind you, be careful to keep your knees tracking behind your toes. Raise your arms up while keeping your knees together and your chest raised. Do this while pulling your shoulders back and away from your ears.

Benefits include

  • improves balance
  • increases stamina
  • increases blood flow.

10. Salabhasana or Locust Pose

One of the most well-known asanas in yoga is the salabhasana. The locust stance is another name for salabhasana. One of the most effective yoga poses of intermediate yoga for back bending is, salabhasana.

Technique: Your arms should be by your sides, palms facing down, with your forehead on the carpet. Lift your chest, arms, and legs off the ground while keeping your neck in a neutral position. Stretch from your shoulders to your fingers while keeping your gaze forward and your neck long. Raise your arms so they are parallel to the floor. After three to five breath cycles, hold this position and then shift back to the starting position.

Benefits include

  • increased adaptability
  • relieving back discomfort
  • focuses on the rounded back and posture

11. Halasana Or Plough Pose

By stretching the spinal muscles, the Halasana strives to maintain the youthfulness of the spinal system while opening up the spinal disc. The stretch relieves tension in the back, shoulders, and arms. One of the best asanas to combat fat is this one. It can treat neck arthritis stiffness, indigestion, and constipation by revitalizing the internal organs.

Technique: Lie down on the ground straight. Put the hands flat on the ground while keeping them parallel to the body. Lift the lower body in a rhythmic motion, starting with the feet, and place your toes on the ground behind your head. After remaining in this position for 10 to 15 seconds, slowly return to your starting position.

Benefits include

  • helpful in building up the neck’s muscles.
  • helps with weight loss and back pain relief.
  • makes the backbone stronger
  • stimulates blood flow.

Benefits of Yoga Asanas

Yoga practice combines mental and physical disciplines to help you reach inner peace; it also keeps you relaxed and manages stress and anxiety. Yoga also improves body tone, muscle strength, and flexibility. It enhances vitality, energy, and respiration. Asana practice may seem like simple stretching, but it has a significant impact on how your body functions, feels and moves.

  1. Yoga promotes strength, balance, and flexibility – While holding a position can help improve strength, slow, deep breathing, and movement warm up muscles and enhance blood flow.
  2. Yoga provides relief from back discomfort – When it comes to reducing pain and enhancing mobility in those with lower back pain, yoga is just as effective as simple stretching.
  3. Yoga can lessen the effects of arthritis – According to a Johns Hopkins assessment of 11 recent research, gentle yoga has been demonstrated to lessen some of the discomforts that come with inflamed, painful, joints for people suffering from arthritis.
  4. Yoga is good for your heart – Regular yoga practice may lower stress levels and overall inflammatory levels, promoting heart health. Yoga can also be beneficial in treating several of the risk factors associated with heart diseases, such as obesity and high blood pressure.
  5. Yoga helps you unwind and fall asleep more easily- According to research, practicing bedtime yoga regularly might help you set the correct mood and get your body ready for sleep.
  6. Yoga may result in increased vigor and happier moods – After establishing a regular yoga practice schedule, you might experience an improvement in mental and physical energy, a heightened attentiveness and enthusiasm, and less negative emotions.
  7. Yoga aids with stress management – The National Institutes of Health state that research supports the benefits of yoga for stress reduction, mental health, mindfulness, good eating, weight loss, and restful sleep.
  1. Yoga aids with weight loss – Yoga asanas for weight loss help people become more in-tune with their body and aware. They grow more perceptive to signs of hunger and fullness. Overweight people lose weight. In general, people who practice yoga may have lower body mass indices (BMIs) than people who do not.
  2. Yoga gives you a supportive community to join – Yoga courses can help people feel less alone and offer a setting for communal healing and support. Loneliness is lessened even in one-on-one interactions since each person is respected for being a special individual.


  • When should you practice yoga?

Consistency (whether once a week or five times a week) will help you develop your practice and gain its benefits even though there isn’t a specific amount of yoga that has been demonstrated to be the best. But it’s important to listen to your body; if you have pain or a lot of muscular soreness, don’t push yourself too hard.

  • Should I practice yoga daily if I have diabetes?

Daily yoga practice can be very helpful in your quest to manage your diabetes. Just make sure you are performing pertinent positions that will enhance and support your health rather than making things worse for you.

  • Can I do Yoga if I have pain in my knees?

Yoga positions that put a strain on the knees should be avoided if you have knee discomfort since they risk making your condition worse.


We advise starting your yoga practice slowly and with some easy yoga asanas if you are brand-new to it and don’t know much about the various advanced yoga poses. Make sure the environment where you practice seems safe and at ease. This could entail practicing yoga at home or enrolling in a class designed by a trainer.

Always consult your doctor before beginning a new yoga or workout regimen. They can guide and help you to identify the potential risks and the necessary adjustments that may need to be made.



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