Top 5 yoga poses you should try in the morning

Yoga has been healing people for generations and has been proven very effective for the advancement of women through multiple phases of their lives. From childhood to menopause, it helps women deal with all these phases. There are five asanas that help women live healthier lives.

Women all across the globe handle multiple spheres at once while working to ensure that none of them fall at any moment. This is where yoga comes into play. It helps them navigate their responsibilities easily and optimize their mind with a balanced lifestyle. It’s a means of achieving sanity and serenity in this trying and taxing world. Below is a detailed explanation of the various ideal yoga poses for women, along with step-by-step instructions.

Downward facing dog

This asana is a favorable one for women’s posture as it stimulates blood circulation through all body parts. Additionally, it strengthens the deltoids and triceps while stretching the spine, hamstrings, and glutes.

1. Start by getting down on all fours, with knees and feet hip-width apart. Hands should be about shoulder-width apart with fingers extended widely.

2. Firmly press your hands together, push your knees off the floor, and straighten your legs.

3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze your thighs as you press them toward the back wall. Press your heels back and down toward the floor.

4. To lengthen the pose, move your feet back while extending your hands forward. Squeeze your legs and push them up against the rear wall. In the direction of the floor, push your heels back.

5. Relax your neck and head while allowing your shoulder blades to descend toward your feet naturally. Hold for a few minutes and repeat the process.

Plank pose

This pose effectively works the entire body in one stationary position. It is a simple but strenuous way to build upper body strength since it uses only your body weight to work all of the key muscles of your arms, back, and core.

1. Press into your palms and lift the chest forward from Downward-Facing Dog towards the top of a push-up.

2. In order to create a straight line from the top of your head to your feet, push your heels up towards the wall. Hold this position for 10-60 seconds.

Fierce pose

This position strengthens your quadriceps, which gives your knees more support and reduces their susceptibility to injury.

1. Step with your feet hip-width apart and spread your toes to form a solid foundation. Bend your knees and sit back as if in a chair while raising your arms with the palms facing one another.

2. Draw your abdomen in to eliminate any lower back curving. Aim to keep your knees from touching your toes by placing all of your weight on your heels. Hold for five full, nose-only breaths in and out. Relax for a minute and then, repeat.

Bridge pose

The bridge position helps you inhale more profoundly and can reenergize your body by opening up your chest and ribcage.

1. Laying on your back, bend your knees, and spread your feet about hip-width apart on the floor. Point your toes directly at the wall in front of you. With your hands down, extend your arms straight out to the sides.

2. Gently press onto your feet as you elevate your hips. Allow the front of your body to slowly extend with each inhalation. Hold for 5–10 breaths and repeat.

Hard lord of the fishes

Hard lord of the fishes asana is an intermediate-level seated twisting pose. This pose is excellent for stretching the neck and shoulders. It enhances digestion and boosts circulation in the low belly.

1. Sit on the floor with your legs extended in front of you. Put the right foot's sole on the ground just outside of the left hip (right knee pointing to the ceiling).

2. Bring the left knee to the outside of the right hip. Put your right hand on the ground just in front of your right hip. Raise your left arm toward the sky. As you exhale, bend your left arm and lay your left elbow on the outside of your right knee.