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JE Lifestyle Desk: Women are the building blocks of society and play a crucial role in influencing and shaping our lives. From giving birth to handling daily household chores, women can pull off any responsibility on their way. It is equally important for a woman to take care of her body amid all the responsibilities that she handles. One of the best ways to maintain overall health and lifestyle is by inculcating yoga in your daily regime.

Recently, Anshuka, a celebrity yoga and holistic wellness expert shared some best yoga poses for women that can be beneficial for your overall health. One should avoid practising these yoga asanas if suffering from a neck injury, wrist discomfort or pain during the yoga session. 

 
 
 
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1. Bitilasana Marjaryasana

It is a kneeling asana in modern yoga and is a combination of two yoga postures which are practised together to warm up gently and increase flexibility to the spine. It is a beginner-level yoga pose that calms and soothes the mind and overall body. Anshuka suggests that if you are suffering from a stiff spine, you should consider practising this exercise. You can practise this yoga pose for around 15 seconds to 3 minutes regularly. 

How To Perform: To perform Bitilasana Marjaryasana, begin on all four ankles directly beneath your shoulders and hips above your knees and toes. Take a deep breath and arch your spine to lift your sit bones to the ceiling and your eyes up to the sky. This is a cat pose, stay in this position for around two to three minutes. Now slowly exhale, and round your spine tucking your sit bones under. This is a cow pose, hold this position for around two to three breaths.

2. Vajrasana 

Also known as Thunderbolt or Diamond pose, this is a kneeling asana in yoga exercises which includes simple sitting. Practising this pose can help in relieving digestive problems such as constipation, bloating and others. You can practise this pose for a period of 15 seconds to three minutes every day to enjoy the benefits. 

How To Perform: Healthline states that to perform Vajrasana, you need to start by kneeling on the floor. Consider using a yoga mat for comfort. Pull your knees and ankles together and point your feet in line with your legs. The bottoms of your feet should face upward with your big toes touching. Exhale as you sit back on your legs. Your buttocks will rest on your heels and your thighs will rest on your calves. Put your hands on your thighs and adjust your pelvis slightly backwards and forward until you’re comfortable. Breathe in and out slowly as you position yourself to sit up straight by straightening your spine. Use your head to pull your body upward and press your tailbone toward the floor. Straighten your head to gaze forward with your chin parallel to the floor. Position your hand's palms down on your thighs with your arms relaxed.

3. Kapotasana 

The Pigeon pose is a kneeling back-bending pose which improves muscle flexibility and manages weight and stress. It also helps in strengthening the back, easing back pain and opening up the heart chakra. According to Anshuka Yoga, you can perform this pose for 15 seconds to three minutes daily. 

How To Perform: Start by kneeling on your mat, lift your chest, and pull your rib cage away from the pelvis and lengthen through the spine. Keep your shoulders down your back, and reach your arms behind you. Now try to go down slowly while allowing gravity to open your spine. Bend a little more at your knees to bring your hands to the ground. Now, walk your hands back and try to find your feet. Once you get your hands on your heels, bring them back to the ground. Stay in this position for about five breaths and come out of the posture slowly.

 

4. Phalakasana 

It is also known as the Plank pose and is a foundational yoga pose which helps in building whole-body strength. In order to burn full body fat, you should incorporate plank pose in your daily regimen and perform it for about 15 seconds to three minutes regularly. 

5. Pawanmuktasana

Pawanmuktasana is an ideal yoga pose to start your day with. It is beginner-friendly and helps in relieving digestion-related problems. Anshuka suggests that anyone suffering from gas or constipation can include this wind-relieving pose in their routine to enjoy the benefits.