The Best Yoga for Women

Child's Pose

Stretches hips, quads, back

1. Kneel on the floor with big toes touching and knees about hip width apart. Sit on your heels.

2. Lay your torso between the thighs and bring your forehead to the mat. Stretch. Your arms straight in front of you, palms on the floor Close your eyes and breathe deeply. Stay here for at least a minute.

Downward Facing Dog

Stretches spine, thighs, buttocks, calves, strengthens deltoids, triceps

1. Start hip width apart on all fours with your feet and knees. Position your hands about shoulder width apart and spreading your fingers wide.

2. Pressing firmly with your hands, your knees off the floor and straighten your legs. If you have tight hamstrings, a gentle bend in the knee is OK.

3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press the heel rearwardly and downwardly toward the ground.

4. Relax your head and neck and let your shoulder blades slide down the back to the feet. Take a deep breath. Hold for at least one minute.

Warrior II

Stretches hips, inner thighs, chest, strengthens quadriceps, abdomen, shoulders

1. From standing, step your feet about 4 feet apart. Turn the right foot so that the toes point toward the front of the mat. Turn your left foot in 30 degrees.

2. Lift your arms to shoulder height, parallel to the floor, face, palms down. Bend your right knee so right shin and thigh form a 90 degree angle.

3. Carefully insert the tailbone down as you pull your belly in. for 5 deep breaths in through your nose and hold. Straighten the right leg and repeat on the opposite side.

Why is it good for you

This powerful pose grant you long, lean, toned arms and legs and firmer core.

Plank Pose

Strengthens arms, back, shoulders, core, quadriceps

1. From below looking dog, press into your palms and bring the chest forward so that you can. Your shoulders directly above your wrists and you are in the top of a push up position

2. Press your heels toward the wall behind you and extend the crown of the head to the front to form a straight line from the top of the head to the heels. Hold for at least 1 minute.

Why is it good for you

Plank is to build a simple yet sophisticated way to upper body strength it works all the major muscles in the arms, back and core and requires only your body weight.

Fierce Pose

Stretches spine, strengthens quadriceps, ankles, back>/p>

1. Stepping your feet hip width apart, spread through your toes to create a stable base. How to raise your arms to the sky, palms each other bend your knees and sit your butt back as if you are sitting in a chair.

2. Draw your belly in every curve in the lower back to remove. Put all your weight in your heels and be sure your knees do not extend past your toes. Keep one for 5 deep breaths through the nose. Pause for a minute. Repeat.

Why is it good for you

This float accident insurance, strengthening quadriceps, which provides stronger support around your knees so that they are less prone to injury. Fierce pose also improves posture.

Tree Pose

Stretches hips, inner thighs, strengthens legs, spine, core

1. Stand together with your legs and feet, the hands on the hips. Transfer weight to your left foot as you bend your right knee and place the sole of your right foot on the inside of the left leg (beginners start at the ankle, advanced yogis, raise your right foot on the inside of the left thigh). Gently press the right foot against the left leg.

2. Bring put the palms together in front of the heart in prayer. Hold for 1 minute on each side. Advanced yogis: Raise your arms straight at the zenith, palms facing in.

Why is it good for you

On days when your mind feels scattered, practice this pose to get centered.

Garland Pose

Stretches lower back, groin, hip and ankle

1. Stand with your feet slightly wider that hip width apart. Bring your palms together in front of your heart in prayer pose. Turn your toes out slightly.

2. Low bend your knees, squatting between your legs. Hold your hands together, gently press your elbows on the inside of the knee, opening the hips. Keep the spine long, chest open. Feel tension in your lower back starts to melt. Hold for at least 1 minute.

Why is it good for you

Should this squat to relieve stomach ailments such as constipation and cramps.

Boat Pose

Strengthens core, psoas, quadriceps

1. Sit with knees bent feet flat on the floor. Lean back slightly, so you are on your seat bones balance. Raise your legs so shins are parallel to the floor, knees bent.

2. Stretch your arms forward facing each other, parallel to the floor palms. Keep your chest up and your core engaged, the legs begin to straighten. Hold for 5 to 10 breaths. Repeat 5 times.

Why is it good for you

Boat a bulletproof core without straining your neck like to do crunches.

Bridging pose

Stretched out in front of the body; strengthens thighs, buttocks

1. Lie on your back, bend your knees and place the soles of your feet flat on the floor hip width apart to. Toes pointing straight at the wall in front of you. Place arms straight along the sides, palms down.

2. Gently press into your feet as you raise your hips to the sky. Let's extend the front of your body with each breath slowly. Hold for 5 to 10 breaths. Repeat 3 times.

Why is it good for you

Bridge opens the chest and rib cage, the deepening of breath and with more oxygen you can re energize the body.

Half Lord of the Fishes

Stretches hips, shoulders, back, neck, strengthens spine

1. Sit sprawled on the floor with your legs in front of you. Bring the sole of the right foot on the floor in front of the left hip (right knee points to the ceiling).

2. Bend your left knee and your left foot on the outside of the right hip. Show right hand on the floor behind the right hip. Raise your left arm toward the ceiling. As you exhale bend your left arm and place your left elbow on the outside of the right knee.

3. Lengthen your spine with each inhale and twist deeper with each exhalation. Press the left elbow to your right leg to help the upper body turns more and more. Look at the wall behind you. Hold for 5 to 10 deep breaths. Repeat on the opposite side.

>Why is it good for you

This pose massages improves digestion and blood flow in the lower abdomen.