Yoga Fitness Routines for Woman

The average daily routine of work, home chores, shopping, cooking, etc is sure to leave any woman tired. Thankfully, a dose of daily Yoga exercises can work wonders and help bring back the feeling of freshness.

1. Kapalbhati Yoga Steps: i. Sit down with both legs folded in sukhasana or padmasana. ii. Keep back and neck straight, with both hands at the knees in gyan mudra. Keep your eyes closed. iii. Exhale forcefully through your nose so that your stomach goes in. iv. Don't move your shoulders. Don't make na effort to inhale. v. Exhale forcefully 20-30 times, then breathe out completely and relax. Increase to 50-60 times gradually. If you have heart problem, high blood pressure or hernia, breathe out slowly. Benefits of Kapalbhati Yoga Exercises: Cures uterus or ovary related problems, eliminates toxins from the respiratory system, thus cleansing body and the mind.

2. Urdhvahastottanasana Exercises Steps: i. Stand erect, heels joined. ii. Interlock your fingers and slowly raise your hands towards the sky, while inhaling. iii. Now exhale and bend to the left at the waist. iv. Hold the position as long as you can, breathing normally. Then inhale and bring the body back into erect position. v. Repeat for the right side. Repeat 6-8 times. Benefits of Urdhvahastottanasana Yoga Exercises: Removes fats from the sides, bolsters the digestive system, especially stomach, liver and intestines; counters constipation.

3. Uttanpadasana Yoga Steps: i. Strecth your body & keep it taut. ii. Inhale and raise both legs slowly, placing pressure on your hands. iii. Hold your legs at an angle of 60 degrees to the ground, for as long as you can. iv. Breathe normally. You should feel maximum pressure on your legs and abdomen. Do not let your face or neck get tense. v. Return the legs slowly to original position. Repeat 3-4 times. Benefits of Uttanpadasana Yoga Exercises: Very helpful in toning and strengthening lower abdomen region, boosts the health of digestive organs, lung and heart.

4. Setubandhasana
Steps:
i. Lie on your back. Bend your legs at the knees, keeping the heels as close as possible to the hips.
ii. Hold your ankles with your hands, if possible, else keep your palms beside your hips, palms facing down.
iii. Inhale and life your back and hips very slowly and smoothly. Keep your shoulders and heels on the ground.
iv. Close your eyes and focus on the painful area of your spine.
v. Hold the posture for as long as you can, breathing normally. Return to base position very slowly and relax. Repeat three times.
Benefits of Setubandhasana Yoga Exercises:
Strengthen lower back and cures ovary and uterus related problems.