The 10 Best Yoga Poses For Women
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One of the main factors that have made yoga so wildly popular is the flexibility of its routine. Sure, endorsements from Hollywood celebs like Madonna, Jennifer Aniston, and Miranda Kerr helped a lot, but its the flexibility of routine that have sustained the popularity of this ancient Indian practice. Anyone can do yoga positions, but if youre serious about the craft, you would know that its the perfect combination of different yoga poses that will really get you the optimal physical and spiritual results. Here are the 10 best yoga poses for women that will get results when used in right combinations.
Types Of Yoga: Prenatal
What it is: Prenatal yoga is ideal for both expectant mothers and those who recently delivered. The pregnancy-safe poses will help you not only prepare for labour, but all of the stages of your pregnancy, through stretching and focused breathing. Who its for: Any expectant motheryogi or notshould try prenatal yoga, as it is a great way to help make for an easier and faster labour. Those who have not done yoga before may want to wait until the second trimester to start, as practicing before this time may make you feel faint, sick or dizzy.
Ten Of The Most Common Types Of Yoga
Learning yoga isnt just about breathing techniques and poses. It also involves familiarizing yourself with a great deal of vocabulary and gaining an understanding of the variations in styles of yoga.
Here are some of the most common and popular types of yoga you will come across as you expand your practice and explore what works best for you.
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Your First Yoga Class
There are a wide variety of yoga mats available, and you should pick one that provides cushioning and support as well as a good grip and stability. This can help reduce injuries due to pulled muscles or loss of balance. A towel is useful to dry off sweat so you dont slip during poses.
Meditation
Even at the beginners level, mediation is an important part of the practice. Most yoga sessions begin with a sun salutation, which sets the intention. Beginners classes start with simple poses, and you can work at your own pace. Classes usually end with the relaxation pose. At the end of each session, too, there is a brief period of meditation to transition back to the everyday world.
The instructor will help you work on your form because holding a pose correctly provides the maximum benefits. Two things you have to focus on during each pose are your breathing and the position of your back muscles. Its important to communicate with your instructor through each class so you can get the most out of each session.
How To Choose A Yoga Routine
Here, weve made it easy for you to navigate all those hard-to-pronounce styles of yoga, so you can show up to your first yoga class with confidence!
In your search for beginner-friendly yoga classes, look for words like hatha yoga, yin yoga, gentle yoga, Iyengar yoga, restorative yoga or relaxation yoga.
Hatha yoga is a general term for a movement-based yoga class, and its a good choice for beginners. In yin yoga and restorative yoga classes, you will hold the yoga poses for longer periods of time and typically use props such as blocks, bolsters, and blankets, to make the body more comfortable.
You shouldnt feel as though every other style of yoga is off-limits the yoga world is your oyster!
Other classes may focus more on building strength, and not just flexibility. Vinyasa flow classes will move at a more dynamic pace, and typically incorporate sun salutations, a series of basic yoga poses including mountain pose and downward-facing dog.
Expect a bit more physical challenge from power yoga, kundalini yoga, Ashtanga yoga, Bikram yoga, and hot yoga. Bikram yoga takes place in a heated room, as does yep, you guessed it!
Hot yoga is usually a vinyasa yoga or power yoga class taught in a room with added heat and humidity to supposedly help the muscles stretch and aid relaxation.
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Five Of The Best Online Yoga Workouts
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Yoga has been shown to pack a healthful punch when it comes to all the associated health benefits. However, in our busy lives, there is not always the time to pencil a yoga class into an already packed schedule. There is a treasure trove of yoga routines available online, all from knowledgeable instructors, that enable us to take part at our leisure. We have searched through the crème de la crème to bring you our top five online yoga workout choices.
The modern practice of yoga is rooted in more than 5,000 years worth of ancient texts and traditions, yet it has only skyrocketed in popularity in recent years.
The latest Yoga in America Study, conducted by Yoga Journal and Yoga Alliance, report a significant rise in the size of the yoga industry and the number of practitioners since 2012. The number of yoga practitioners in the United States has increased from 20.4 million in 2012 to 36.7 million in 2016, while spending on yoga classes, equipment, clothing, and accessories rose from $10.7 billion to $16 billion over the course of the 4 years.
Asana And Beyond: 16 Of The Best Yoga Books For Beginners
I make no exaggeration when I say yoga changed my life. I went into the practice hoping for tools to manage my mental healthwhich required me getting my anxiety under enough control to step into a studio in the first placeand I walked away with so much more. Yoga isnt just a physical practice, and it was coming to understand that which helped me see how yoga is a whole-life immersive experience. Its a way of seeing the world, of navigating the world, and of understanding the impact you as an individual have in the greater experience of this thing called life. This can start to sound a little overwhelming, but I assure you that there are so many great yoga books for beginners that finding your perfect experience of yoga is at the tips of your fingers.
My journey into yoga did not begin with books but with videos, and specifically Jillian Michaels Power Yoga. It was a fine place to begin the physical practice, but it did not give me the tools I needed to understand the greater context of yoga.
The best yoga books for beginners, unlike that video or the myriad other videos out theresome of which are outstanding!root the practice in its historical context. These books not only give insight into how to do asana but they highlight yogas 3000+ year history. The poses themselves are only about 100 years old, but the philosophies and non-physical practices are so much older.
Yoga is an eight-fold path of practice, with those shapes and poses constituting just one of them.
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Meditations On Intention And Being By Rolf Gates
Many yoga teachers cite Gatess earlier bookcited belowas a foundational text, but I found this book to be especially moving and powerful. Focused on the ideas of intention and what it means to live your yoga, Gatess book is broken into 365 short passages that dive deep into the yamas and niyamas and where they fit into everyday life, particularly in the West. Gates struggled with alcohol and many of his insights come from the 12-step program and take a wide, global view of living your yoga.
Is Yoga Only For Women
In a word? No. You’re way out-dated if you think so. The benefits of yoga go far beyond being suitable for a single gender. Instead, everyone benefits from a few uhms and ahhs on the mat. “Its easy to believe stereotypes when theyre not first hand. Ive heard it all about yoga ‘its too easy’, ‘too slow’, ‘its only for women’, ‘its not a good use of my time’,” explains Wong. “Remember there are many styles and practices of yoga, there are strong and sweaty ones, there are slow and structured ones, there are gentle and kind ones. We have to find the flavour and taste that suits.”
“Yoga was made by men for men. While rooted in Hindi philosophy yoga, it was also used to train the military hence warrior poses,” says Skye, commenting on the
underrepresentation of men in yoga classes. “I think yoga is sometimes mis-represented as quasi-religious and female focused, this might explain the decline in male participation. Not to mention how heavily dominated the industry is by female teachers.”
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Can I Start Yoga For The Very First Time During Pregnancy
Yes, you can start doing Yoga for the very first time when Pregnant. The instructor efficiently maps out basic exercises that are simple, slow and suitable for your stage of pregnancy.
Remember that Prenatal Yoga wouldnt lead to strain or pain so if you experience any discomfort, you need to stop what you are doing. Always make sure to counsel with your doctor before starting with yoga for the very first time during pregnancy.
Beginners Yoga Class Or Dvd
For a yoga first-timer, a little expert advice will always come in handy. It’s hard to beat face-to-face teaching in a class or gym, but, if theres nothing available in your area, a top-quality beginners yoga DVD can be just as good. The best yoga for beginners DVD for you will be uniquely tailored to your wants and needs. Rodney Yee and Colleen Saidman have put together a Smart Start Yoga program that teaches you a range of seated and standing poses to be practiced anywhere.
For a beginner with a hectic schedule, AM/PM Yoga for Beginners offers a sequence of gentle workouts designed to fit perfectly into the rhythms of your busy day. Yee’s Yoga for Beginners includes both a shorter morning workout and a more intensive yoga routine centered entirely around accessible beginner yoga poses.
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Reclining Big Toe Pose
This pose is best done with a belt or strap, but a decent stretch can still be achieved if you dont have the gear.
To begin, lie on your back and straighten both legs. Inhale as you draw one knee towards your chest, in both hands, grip the heel of your foot from underneath. As you exhale, stretch your leg up towards the ceiling, while trying to keep your other leg straight on the floor. Keep your arms straight, and your back flat on the floor, you should try to avoid bringing your body off the floor to reach for your foot.
Instead, if the stretch is too deep, slightly bend your knee or bring your knee closer to your chest. If you want a deeper stretch, straighten your leg, pull your leg up to the ceiling from underneath your calve, or use a strap on the sole of your foot.
Get Comfortable In Stillness
Most of us find it very challenging to sit still.
We would rather run around, keep busy, and check items off our to-do list than just be.
Even when we are chilling out, our hands drum on our knees, our thoughts wander to the past or future, or our eyes hungrily scan an iPhone or T.V. screen.
So before you try to bang out the most advanced yoga poses you can find on the pages of Yoga Journal or Instagram, try the most basic tenets of yoga of all, being present.
The next time you’re waiting in line, riding public transportation, or perching on the toilet, notice the temptation to whip your phone out for distraction.
Try to observe the urge rather than immediately give into it.
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Hatha Yoga Or Hot Hatha Yoga
Great for: Strength training
While Wood says that Hatha yoga is really the umbrella term for all the different practices of yoga, the way most studios and gyms use this title is to describe a slower-paced class in which you can expect to hold poses longer than in a Vinyasa class, but not as long as you would in a Yin flow. Burch says that this type of yoga is all-inclusive as “students of ages 8 to 88 benefit from this total body workout.” You can expect more challenging standing poses, and the option to choose a hot Hatha class if you’re into that. And while you might be hesitant to try a hot yoga class , Burch says the benefits are enticing. “It’s challenging and promotes a deep sweat to help eliminate toxins and encourage muscles and joints to stretch further and more deeply with a lower risk of injury.”
What Is The Connection Between Yoga Meditation And Breathwork
Pranayama, breath control, is a key component of yoga. Some breathing techniques, like kapalabhati, cleanse the body, while others build heat. And the more common ujjayibreath keeps us present. “Yoga teaches us to be here now, and what’s happening in the present moment is always the breath,” Bondy says.
Harding believes the breath serves as a “barometer.” She says, “If we’re struggling to breathe in a pose, then that’s the body telling us that we’ve gone too far.”
The state that deep, conscious breathing cultivates is enhanced by meditation, dhyana, another integral part of yoga.
In fact, the whole point of the physical practice was to “make the body supple enough to be able to sit upright in a meditation seat for hours on end,” Harding says.
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What Is The Best Type Of Yoga For Beginners
There are many styles of yoga, like fast-paced vinyasa flow classes, slower restorative practices, and even quirky options like goat yoga. But don’t let all of the choices overwhelm you. According to Bondy, the right class is about the level, not the type. “It doesn’t matter what the style is,” she advises newbies. “Taking a beginner class in whatever yoga you’re interested in is where to start.”
Whereas Emily Harding, founder of The Yoga Yeh Co., recommends hatha yoga because it allows newcomers to “learn the basics of the postures, take it slow, and move carefully.”
Here Are A Few Basic Yoga Asanas That Can Help You Get Started:
1. Tadasana This pose teaches one to stand with majestic steadiness like a mountain. The word Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other asanas.Stand with your heels slightly apart and hang your arms besides the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy.
3. Adho Mukho Svanasana This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energised. Sit on your heels, stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press your heels down, let your head hand freely and tighten your waist.
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Challenging Yoga Poses For Men
1. WheelWhy you should do it: According to Stiles, the wheel pose will open up the spine, shoulders and quad muscles resulting in improved flexibility and safeguard you from injury.
How to do it: To achieve the pose, sometimes called a Bridge, Stiles explains, Lie down on your back and press your feet into the ground next to your hips. Press your palms on the ground beside your ears, elbows up. Press down with your hands and feet and lift up in your chest and abdomen. Only raise yourself to where you can breathe easily. Stay for 10 long deep breaths and lower slowly.
Pro tip: Practice three sets in a row with rest in between for three days every week.
2. Handstand
Why you should do it: Stiles recommends taking on the challenge of the handstand for strengthening the back, shoulders and core. Similarly to the headstand, this pose also improves athletic balance and focus.
How to do it: Stiles advises starting in the Warrior 3 position . Press palms on the ground with arms straight. Gently rock forward and back until you feel steady enough to lift both legs off the ground. Hang with the legs in an L shape. If you are steady there bring the second leg up.
Pro tip: Trying the handstand up against the wall will help improve your knowledge and feel of the pose with less fear of falling.
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What You Need For Your First Yoga Routine
The great thing about yoga is that it can be done anytime, anywhere, with very few accessories. All you need is to wear comfortable, loose-fitting clothes. A non-slip yoga mat is also recommended.
More than anything, though, yoga beginners need patience and an open mind. With a little determination, you’ll feel the results in no time.
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