Easy yoga poses to help every woman stay young and beautiful
To own a beautiful standard body, balanced body and supple health, you should perform the following simple yoga exercises every day! Join Yoga Course in Rishikesh to learn more.
According to Nguyen Minh Ngoc - Instructor at Minh Ngoc Yoga Club, said that if women practice the following 5 simple yoga poses every day, your health and beauty will be significantly improved.
1. Warrior Pose II
- In a standing position, exhale and step your left foot back about more than 1m. Adjust so that the left heel is in line with the right heel and then rotate the left foot 90 degrees. Rotate your hips to the left and squeeze your thighs to feel the center of your right knee align with the center of your right ankle.
Inhale and raise your arms up to shoulder height, arms outstretched to the sides parallel to the floor.
- Open chest, open shoulders. Turn palm down.
- As you exhale, bend your right knee forward, calves in line with the floor (adjust so you can still see your right big toe). Stand with your right foot. Apply more force to the right heel than to the toes to help stabilize the right knee.
Maintain this position by pressing the outside of your left heel into the floor.
Stretch your arms, keeping them parallel to the floor. Keep your body straight. Keep your eyes straight on the middle finger of your right hand, as the focal point.
Breathe slowly and hold the pose for 30 seconds to 1 minute.
To return, inhale and straighten your right leg, exhale and lower your arms. Switch sides with equal time.
- Stronger shoulders, arms, thighs, legs and ankles
- Stretches the groin, thighs and ankles
- Stretch chest, lungs and shoulders
- Stimulates abdominal organs and digestive system
- Increase stamina and endurance
- Relieve back pain, especially from the 4th to the 6th month of pregnancy
- Improves balance, concentration and core awareness.
Contraindications: People with high blood pressure; Health conditions that affect balance; Diarrhea; Have neck problems - look straight ahead, don't look at your hands...
2. Cow/Cat Pose
- Sit in a kneeling position, place your hands on the floor, palms parallel to each other, shoulder-width apart
- Slowly lift your back and buttocks up, arms parallel to legs, perpendicular to the floor. Head straight, eyes on the floor
- Inhale, keep the whole body straight, push the abdomen to the floor
Exhale, lift your belly and spine up toward the ceiling. Head down
- Repeat 10 to 20 times.
- Bring flexibility, reduce stress and pain to the spine
- Massage the digestive organs, improve the digestive system
- Firm your stomach
- Relax the mind, improve blood circulation with people with neck problems.
3. Chair pose
- Start by standing with your back straight, arms hanging down along the body
- Inhale and raise your hands above your head, palms facing each other, open to shoulder width. Comfortable shoulders and arms. Hands should be straight, but elbows should not be bent
- Exhale and bend your knees as if you want to sit down in a chair until you feel a comfortable stretch in front of your thighs. Do not lower your thighs below your knees. Both heels rest on the floor.
- Press down on the tailbone so that the lower back does not bend. The knees should not extend past the toes and the knees should be as wide as the width of the thighs
- Point the top of the head straight up to the ceiling and look straight ahead
- Hold the pose from 10 seconds to 1 minute
To get out of the pose, inhale while straightening your legs. Then exhale and bring your hands down to your sides.
- Stretches the lower body, shoulders and opens the chest
- Strengthens ankles, thighs, calves and spine
While bending your knees to lower your thighs, let your upper body rest slightly on your calves. However, the upper body should be kept as straight as possible, the head in line with the spine.
You can deepen the pose by lowering your thighs a little further, but don't feel a stretch in your knees or lower back.
- Do not lower your thighs below your knees or let your knees reach past your toes. How can I look down and still see my toes
- When performing the pose, keep both feet firmly on the floor. Both legs should feel stable. Focus on breathing deeply and evenly to help relieve tension in your legs or any other part of your body
- Those who have problems in the thighs or knees must be careful when practicing this pose.
4. Cobra Pose
Perform:
Lie face down on a yoga mat on the floor with your palms flat, under your shoulders. The upper part of the foot should be kept straight on the floor.
- Slowly raise your body, bend your pelvis, pull in your abdomen, creating a feeling of pulling your navel toward your spine. Because you'll want to protect your lower back.
-Pull your hands out and press your palms to the floor. Rotate your shoulders back and lower them below the ears.
Lift your upper body off the floor and straighten your arms as much as possible while still keeping your hips, legs, and feet flat on the mat. Tilt your chin up and lift your chest toward the ceiling.
Hold for 5 full breaths and then exhale.
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Physical benefits:
- Increases spinal flexibility.
– Stretching the chest, ventilation … helps to reduce asthma.
– Creates a pressure on the abdomen, helps to massage the internal organs.
- Soothe many diseases related to the uterus, ovaries and menstruation of women.
Brain benefits:
- Helps trainees to easily focus on work.
Blood qi benefits:
- Stimulates airflow to lungs, stomach, kidneys, spleen, bladder.
- Awakening the snake fire, this is a potential source of intense spiritual energy, which will help the practitioner realize their true self.
Contraindications: people with herniated discs
5. Stork Pose
Perform:
- Start with a sitting position, bend your left leg, squeeze your thigh, straighten your toes behind as shown above.
- Slowly bring the right leg up (still straight), grab the right ankle with both hands (it can be the heel or the sole of the foot).
- Take a deep breath to maintain the posture, exhale, use both hands to raise your legs, squeeze close to the body, and at the same time focus on the upper body, straight back.
- When the right leg is pressed as close as possible, try to hold the position for 45 seconds - 1 minute (about 10 breaths).
Return to the starting position in reverse order. Do the same with the other leg.
- Do not shift the weight of the body to the left -> Put the weight of the body to the left buttock
- Butt sit on left leg -> Try to squeeze left leg close to thigh, straighten foot but don't sit on left leg
- Humpback -> Back tries to sit up straight. Hand pull right foot close to body
Benefit:
- Ideal exercise for abs
- Activate core muscles and increase strength
- Enhance the body's metabolic function, improve the balance in life
Contraindications: People with leg problems, back and spine pain.
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