13 Simple Poses To Keep Fit (Especially for Ladies)

13 Simple Poses To Keep Fit (Especially for Ladies)


Hi, Brightsiders! It’s time to talk about female health, and
consider a few yoga asanas that’d be perfect for improving the health and mood of any woman. But you fellas don’t need to skip this video. Even though these simple exercises are perfect
for the girls, you might also find them useful to improve your overall health, or relieve
back pain, for instance. Yeah, it’s known that yoga is an ancient
practice that was initially implemented by men. That’s why it’s true that most of its
aspects normally consider the male nature, with its physical properties. So, from the long list of possible yoga asanas
or poses, here are 13 that I think are the most helpful for you girls. They’re all concentrated on the state of
the back and the blood circulation in the pelvis, the core of female health. # 1. Mountain pose. Let’s start with the most basic yoga exercise. Stand straight. Put your heels slightly apart so that your
big toes touch each other. Don’t bend any part of your back or neck
– your spine must be straight. Keep your shoulders back, and your chin parallel
to the floor. To make sure you’re doing so, choose any
distant object in front of you and look at it while performing this pose. Now stretch your arms as if you’re trying
to reach the sky, with your palms facing one another. Stand like this for 30 seconds to 1 minute,
breathing easily, and thinking positively. # 2. Tree pose. Standing straight, hold your arms to the side
of your body. Bend your right knee, and then place your
right foot high up on your left thigh. Make sure the sole is placed firm and flat
above your knee joint, and your left knee is not bent. You can hold onto the wall to keep your balance. If you can stand like that without any support,
then raise your arms over your head and bring them together in a “Namaste” greeting. Stand like this and breathe for at least 30
seconds, then gently bring your hands down to your sides. Then release the right leg and repeat everything
with the left leg. # 3. Downward facing dog pose. Arf. Now let’s bend a bit and move to downward-facing
dog. To implement this, make sure that both your
hands and feet stay flat on the floor, your knees aren’t bent, and your overall body
forms an upside down V-shape. Don’t lift your head up, and try to look
directly in front of you. Hold this position for 1 minute, and don’t
forget to breathe properly. # 4. One-legged-downward-facing dog pose. As you can tell from the name of this pose,
it’ll be pretty much like the previous one, except you’ll need to straighten one leg
and lift it up. Pretend there’s a fire hydrant. You’ll feel your stomach muscles working
here, by the way. Hold this position for at least 10 seconds;
then switch the leg. Do this exercise a couple of times for each
leg and remember to not bend your knees, keeping your upper leg in one whole line with your
spine. # 5. Downward facing hero pose. This is it for the standing exercises. Now you might need your yoga mat. Sit down on the floor, with your pelvis resting
on your heels. Spread your knees to the sides, still keeping
your feet together. Lean forward, trying to put your chest, palms,
and forehead flat on the floor. Stretch your hands forward as far as you can. Try to hold this position for at least 30
seconds. # 6. Cobra pose. Now hero turns to cobra. It’ll be easy to change from one position
to another simply by redistributing your weight. Put your hands on the floor under your shoulders. Hug your elbows back into your body. Press the tops of your feet and thighs and
the pelvis firmly into the floor. On an inhale, begin to straighten your arms
to lift the chest off the floor. Make sure the lower part of your body stays
flat on the floor. Hold the pose anywhere from 15 to 30 seconds,
breathing easily. Release back to the floor with an exhale. Try not to bite anything, ya know, cobra? # 7. Child pose. It’s probably the most famous, relaxing
yoga pose, but still, let’s make sure that everybody knows how to do it properly. Kneel down on the floor and spread your knees
hip-width apart. Make sure that your heels touch your backside. Take a deep breath and while exhaling, bend
forward with your palms on the floor to reach with your arms as far as possible. Since this pose is a resting exercise, you
can stay in it from anywhere between 30 seconds to a few minutes. # 8. Camel pose. But don’t rush to stand up, ‘cause for
the next exercise you still need to sit on your knees down on the floor. It’s time for a Camel. Pose. To enter the posture, you need to sit on your
heels. Raise your pelvis, inhaling, and lean on your
heels in turn. Then, while inhaling, begin to move the pelvis
forward, moving your center of gravity to your knees. Your pelvis should stand in line with your
knees. You shouldn’t “hang” your pelvis out
behind your knees – this can create too much tension in the lower back. The rib cage opens, the neck is stretched
out (a glance at the ceiling or, even easier – look forward). Try not to squeeze your lower back here, but
keep it pulled out. # 9. Butterfly pose. Sit straight, put your feet together, and
spread your knees to the sides, lowering them as close to the floor as you can. You can lean on the wall with your shoulder
blades in order to control your posture. Stretch upward, then lay forward, stretching
your hands as far as you can, trying to put your stomach flat on the floor. This will make your pelvis joints really work. Feel free to hold this position for 1-3 minutes,
breathing deeply and thinking positively. # 10. Opening pose. Now, still sitting on the floor, spread your
legs as wide as you can. Try not to bend your knees here. When breathing in, lift your hands up. When breathing out, lean forward as much as
you can, but don’t round your back. Instead, only lean in as much as you can while
keeping your back straight. Once again, stretch with your stomach to the
floor. Do this pose 8-10 times, each time holding
your position for a minute or so. # 11. Candlestick pose. (And nope, it’s not Joe Montana of the 49ers
winning the big game… Um, I think I lost some of you, didn’t I? Anyway…) Now it’s time to lie down on your back. Bring your legs overhead, rolling your weight
to your shoulders. Draw your elbows together and place your hands
on your lower back for additional support. You can either stand still, with your feet
facing the ceiling, or try to tap your feet down on the floor behind your head. But be careful here, and do everything slowly. Make sure the weight remains in your shoulders
and your neck is relaxed. # 12. Shoulder bridge pose. Lie on your back, bend your knees, put your
feet shoulder-width apart, and put your arms along your sides. If you can, hold your hands over your ankles. Now slowly lift the pelvis up. Make sure that your shoulders, neck, and head
stay flat on the floor. Hold this one for 1 minute, then relax, and
do this pose a couple more times. # 13. Relaxation pose. After a nice set of calm workouts, it’s
high time for the final relaxation. Lie on your back. Spread your legs and arms to the side, with
your hands facing upward. Relax completely when breathing out. Just lie like that for at least 3 minutes
to release all the muscles and joints of your body. All these pose are vital to relieve back pain,
stimulate the blood circulation in the pelvis, and improve the circulation of the lymphatic
fluid. They not only improve your overall health,
but also enhance your mood and productivity. But what makes them amazing is that you won’t
need any special equipment, or even much time to implement them on a daily basis. Try not to forget that it’ll be much better
to have a 30-minute yoga session every day, than to have a 2-hour workout, say, once a
week. Even though none of these poses requires special
equipment, make sure that your clothes allow you to bend and stretch. And remember: normally, there are no restrictions
for yoga exercises. But in case you feel any discomfort doing
any of these poses, or you have any special health condition, consult your doctor before
you start practicing. Namaste. What’s your favorite pose? Let me know in the comments! Hey, if you learned something new today, then
give this video a like and share it with a friend. But don’t go do the doggie and hydrant pose
again just yet! We have over 2,000 cool videos for you to
check out. Just click on this left or right video and
enjoy! Stay on the Bright Side of life!