10 Simple Asanas that are Good for Women’s Health.
You have poor blood circulation and lymph circulation. This is also known as Lymphedema. Your body’s tissues can retain fluid and swell up. It can happen to anyone at any age, but you may also be diagnosed later in life. Yoga focuses on exercises that impact the body’s important functions and can help prevent certain health problems.
1. Butterfly
How to do this: Lie down straight and bring your knees to the ground. To control your posture, you can lean against the wall using your shoulder blades. Your lower back should not touch the wall. Stretch upward.
Time: 1–3 min
This causes tension in the abdomen and inside the hips. It also increases mobility and stabilizes the menstrual cycle.
2. Twist
How it’s done: Sit down on a smooth surface and cross your legs so that the knees meet the feet. Place your left arm behind your head and place your right hand on your left knee. Breathe in and then stretch upwards. Next, do a twist. Hold that position for 20 seconds. Repeat the process on the opposite side.
Time: 2 minutes
This relaxes your back and improves digestion.
3. Sandlestick on the wall
Laying on your back, raise your legs and place them against the wall. You can spread them to your shoulder width. Spread your hands out to the sides. Relax your shoulders and stretch your legs. Slowly inhale, expanding your rib cage. Keep this position, and breathe slowly and deeply.
Time: 3 to 5.
This causes chest opening and abdominal relaxation.
4. Hero pose
The way to do it: Lie on your back, then lift your legs up and place your feet between your heels. Place your hands in a prayer position, with your palms facing forward. Open your chest and stretch your neck. Deepen your breathing.
Time:1 Minute
The result: Stretching your hip muscles and muscles between your legs can alleviate period pain, and increase mobility in the hip joints.
5. Opening
How it’s done: Lie down straight with your back straight. Spread your legs as wide and comfortably as possible. Lift your hands as you breathe in. Breathe in by leaning forward, but not rounding your back. Instead, keep your back straight while you breathe out.
Time: 1 minute. 8–10 times
The result: This makes your back stronger, eliminates spasms and stimulates blood flow in the pelvis. It also regulates the menstrual cycles and prevents cellulite.
6. Downward facing hero pose
How do you do it? Lie down on a mat with your legs straight out, keeping your feet together. Keep your head up and your arms extended outward.
Time: 1 Minute.
The result: Relieving tension in the neck and lower back, and increasing blood flow to the small pelvis.
7. Downward facing dog
The correct way to do it. Sit on your heels, with your knees bent to the sides. Stretch your hands well by extending your arms out. Straighten your legs and arms by lifting your pelvis. Place your heels on the ground by shifting the body’s weight to the legs. Your legs and back should be straightened without twisting or rounding your back.
Time: 2 Times, 30 Seconds Each
This can stimulate the regeneration of brain cell, bringing colors to the face, stretching back the hips, decreasing the signs of cellulite and relaxing the neck muscles.
8. Dancers pose
Steps to follow: Stand straight up, raise your right leg behind your head, bend your knee and grab your ankle using your left hand. Move it up and back. Move your right leg forward and drop it. Then, move the other leg forward.
Time: Between 30 and 40 seconds per leg
The result: It improves posture and kidney function.
9. Shoulder bridge
This is how to do it. Lay on your back and bend your knees at the knees. Next, place your feet shoulder width apart. Then, bring your arms parallel to your body. The pelvis should be lifted and the back bent without lifting the neck, shoulders or head off the floor.
Time:1 Minute
The result: It reduces back pain, makes the abs stronger, prevents painful periods and decreases the amount of fat around your waist. It also improves digestion.
10. Relaxation
How do you do it? Lie down on your back and, if necessary, place a pillow or comforter underneath your head. Bend your knees, and bring your feet as close as you can to your pelvis. Spread your knees out to the sides, and then place the feet together. Place your hands on your sides. Breathe out completely.
Time: 3 Minutes
The result: It relaxes muscles and has a positive effect on the mood.
These exercises can be done at home or at work. These exercises can be done at home or outdoors. Are there any other exercises that are effective?
