Yoga offers numerous benefits for women's wellness, addressing physical, mental, and emotional aspects of health, says yoga guru Himalayan Siddhaa Akshar. (Images by Pexels, Freepik)
Ahead of Women's Day - which is celebrated each year on March 8 - here are some essential yoga asanas as suggested by Himalayan Siddhaa Akshar that can contribute to women's overall well-being.
Tadasana (Mountain Pose): Stand tall with feet together, arms at the sides. Engage leg muscles, lengthen the spine, and lift through the crown of the head. This pose helps improve posture, balance, and concentration.
Padahasthasana (Standing Forward Bend): From Tadasana, exhale and fold forward from the hips. Let the head hang heavy and relax the neck. This relieves stress, stretches the hamstrings, and stimulates digestion.
Baddha Konasana (Bound Angle Pose): Sit with the soles of the feet together and knees apart. Hold the feet or ankles, lengthen the spine, and fold forward if comfortable. This pose opens the hips and groin, promoting flexibility and easing menstrual discomfort.
Balasana (Child's Pose): Kneel on the mat, sit back on the heels, and fold forward with arms extended or alongside the body. Rest the forehead on the mat and breathe deeply. Balasana relaxes the back, shoulders, and neck while calming the mind.
Virabhadrasana II (Warrior II Pose): From a standing position, step one foot back, keeping hips and shoulders facing forward. Bend the front knee over the ankle, extend arms parallel to the floor, and gaze over the front hand. This strengthens the legs, opens the hips, and builds confidence.
Setu Bandhasana (Bridge Pose): Lie on the back with knees bent and feet hip-width apart. Press into the feet, lift the hips, and interlace the fingers beneath the back. Bridge Pose stretches the chest, neck, and spine while calming the brain and alleviating stress.
Supta Baddha Konasana (Reclining Bound Angle Pose): Lie on the back, bring the soles of the feet together, and let the knees fall open to the sides. Support the knees with blocks or pillows if needed and relax the arms by the sides. This restorative pose gently opens the hips and chest, promoting relaxation and rejuvenation. (File Pic)
Janu Sirsasana (Head-to-Knee Forward Bend): Sit with one leg extended and the sole of the opposite foot against the inner thigh. Hinge forward from the hips, lengthen the spine, and reach toward the extended foot. This asana stretches the hamstrings, groins, and spine while calming the mind.
Viparita Karani (Legs-Up-the-Wall Pose): Sit close to a wall and lie on the back, extending the legs up the wall. Support the lower back with a folded blanket if needed and relax the arms by the sides. This gentle inversion promotes circulation, relieves swelling in the legs, and reduces stress and fatigue.
Savasana (Corpse Pose): Lie on the back with legs extended and arms by the sides, palms facing up. Close the eyes, relax the entire body, and breathe naturally. This rejuvenates the body and mind, promoting deep relaxation and integration of the practice.
"Incorporating these yoga asanas into a regular practice can support women's wellness by improving physical strength, flexibility, and relaxation while promoting mental clarity and emotional balance. But listen to your body and modify poses as needed to suit your individual needs and abilities," says Himalayan Siddhaa Akshar.