Women yoga poses

BEST YOGA POSES FOR WOMEN TO GET LEAN AND STRONG

Women Yoga Poses

INTRODUCTION

The ancient science of yoga is highly effective in boosting your physical and mental health. It not only helps in reducing stress and anxiety, but those slow movements also help in toning and strengthening your whole body. Let’s take a look at some yoga poses for women to make them lean and strong.

Can yoga tone your body?

When it comes to a lean and toned body, losing weight is key. Yoga poses lengthen and strengthen your muscle group at the same time. When you hold the pose for a long time, it adds tension to your muscles, which gives you a toned physique.

Ten Best Yoga Poses For Women To Get Lean And Strong

1. Four-limb staff pose

It is also known as Chaturanga Dandasana and is one of the best yoga poses to burn fat.

To practice this:

• Start with a high plank pose with your wrist underneath your shoulder.

• Inhale and scoot forward, and while you exhale, squeeze your elbows and biceps and lower your shoulder until it comes at the height of your elbow.

• Your body should be streamlined, and you should hold the pose for a few breaths and then release.

2. Bridge pose

Bridge pose strengthens and tones your leg, back, and glute muscles at the same time. It is also beneficial for your thyroid gland.

To practice this:

• On a mat, lay on your back with your knees bent and your feet flat.

• Bring your feet closer to your hips.

• Inhale and lift your hips and lower back off the mat.

• You can also interlock your fingers underneath your back for more lift.

• Hold it for a few seconds, and then unwind. Yuvaap

3. Chair pose

It is the ultimate yoga pose to tone down your entire lower body.

To practice this:

• Stand in a mountain pose with your feet slightly apart.

• Inhale and lift your arms overhead.

• Exhale and lower down slowly, like you would in a squat.

• Shift your weight onto your heels and hold the pose for 6-8 breaths.

4. Downward-facing dog

Downward-facing dogs strengthen your arm, calves, hamstrings, and shoulder muscles.

To practice this:

• Start with a high plank pose and lift your hips towards the ceiling until they form an inverted "V."

• Your heels should be pressed to the mat.

• Bend your knees a little if you are a beginner.

• Hold this pose for 5-8 breaths.

5. Bow pose

Bow pose aids in the loss of stubborn belly fat. It also helps improve digestion by massaging your internal organs.

To practice this:

• Lie on your belly. Bend your knees and grab your ankles.

• Inhale and try to lift your legs and chest simultaneously.

• Keep your gaze forward and hold it for a few breaths.

6. Boat pose

Boat pose tones your abdominals , quadriceps, hamstrings, and back muscles.

To practice this:

• Sit on your mat with your legs stretched forward.

• Grab your legs underneath your thigh and lean backward.

• Lift your legs off the mat and keep them straight.

• Stretch your arms forward.

• Hold this pose for five breaths.

7. Shoulder stand

Shoulder standing strengthens your upper body and boosts your metabolism by regulating thyroid levels.

To practice this:

• Lie back with your knees bent and your arms on either side.

• Now, lift your legs, hips, and back off the mat.

• Continue to lift it and come high on your shoulder.

• Straighten your legs as much as you can and support your back with your hands.

• Hold the pose for 30 seconds.

8. Warrior pose

Warrior pose tones your back, leg, and arm muscles.

To practice this:

• Begin in a mountain pose, with your legs 3-4 feet apart.

• Turn your right foot forward and your left foot to the outside.

• Bend over your right knee until you make a 90-degree angle with your right knee.

• Keep your left foot firm and lift your arms above.

• Hold it for a few breaths and switch.

9. Reverse boat pose

This yoga pose can help you with gastrointestinal issues.

To practice this:

• Lie on your belly with your arms stretched in front.

• Inhale and raise your legs and arms at the same time.

• Your lower belly should be pressed against the mat.

• Hold it for 3-5 breaths and release.

10. Tree pose

Tree pose improves your balance also stretches your inner thighs, calves, chest, and shoulder muscles. To practice this:

• Stand in a mountain pose and lift your right knee.

• Grab your right ankle and place it near your left inner thigh or above the left knee.

• Press your palm in a Namaste gesture near your heart center.

• Stay in the pose as long as you are comfortable, then switch.

CONCLUSION

The slow movements of yoga build resistance in your muscles and help you achieve that lean physique. Yoga not only helps you get lean, but it also helps you get healthy. Practice these yoga poses as your guide to getting a well-toned physique.