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Yoga for Women | a woman guide to yoga and meditation

 Yoga for Women: Basic Yoga Lessons for Women

If a woman wants a healthy lifestyle without tension and stress, she should start the day with yoga.

First things first, when you get out of bed, sit on a mat on the floor and hug your knees to your chest. Then lift your legs in the air and stay with your buttocks up until your head clears. Then stand up and rest your forehead on your shins until you feel ready to face the toothbrush and get on with your day.

Yoga for Women | a woman guide to yoga and meditation

Waking up doesn't have to consist of pouring coffee down your esophagus to shock you alive.

Many women rack up a series of little violences against themselves from the moment they wake up: caffeine, cigarettes, abrasive exercise or no yoga exercise at all. Today, many whimsical fitness programs take this violent approach: do 50 leg lifts or pound your body by jogging on the sidewalk or jumping at a pace that is not of your own creation.

Yoga for Women | a woman guide to yoga and meditation

Your approach to fitness and wellness and life in general should be non-violent, working smoothly, with focus and determination at your own pace without competing with anyone else. Don't be ruthless with yourself and don't be ruthless with other people.

Ideally, your routine should focus on 28 postures drawn from the 5,000-year-old technique whose name comes from the Sanskrit for sun, moon and union. Exercises should range from deep breathing to pretzel-like stretches.

Yoga is strenuous, but not painful, and gives every inch of your body an excellent workout.

Yoga is particularly helpful for strengthening a body plagued by injuries.

Yoga helps you maintain flexibility, develop muscle strength and definition, and even. Try to dedicate 60 to 90 minutes to your yoga routine, before breakfast, five to six days a week.

Follow the basics mentioned here for a healthy and balanced life:

  • Avoid the big seduction of going with your strengths alone, such as weight lifting if you have big muscles. It's the hardest thing for you that you need to work on the most.

  • Don't get distracted during workouts. Use that time to have a private conversation with yourself: 'How am I feeling physically and mentally?' 'How's my balance and coordination today?' 'Is there anything I should pay special attention to?'

  • Practice yoga early in the morning or early evening at least one hour after a light meal or three to four hours after a main meal. If you are hungry before practice, try tea, milk or fruit juice.

Yoga for women: exercises

WARRIOR'S POSTURE III: Begin in mountain pose with heels slightly apart, big toes touching, legs straight, chest lifted, pelvis in a neutral position. Placing your hands on your hips, step back with the right foot so that only the toes of the right foot touch the ground, all the weight of your body on the left foot.

Yoga for Women | a woman guide to yoga and meditation

Keep the right leg extended straight as you begin to lean forward from the hips. Balance the length of your body, from your right heel to the tips of your toes, on your left leg until your torso is parallel to the floor. Keep your weight evenly distributed through your inner and outer heel, with your hips level. Start with 5 breath cycles and progress to 15.

Lift your torso and return to mountain pose; Repeat on the other side.


Begin on hands and knees, hands directly under shoulders and knees under hips. Move feet back until legs are straight and balance on toes, feet together. Keep the shoulders back and down, arms straight. This is the plank pose.

Squeezing the ankles together, roll onto the outside edge of the left foot, keeping the feet stacked, legs straight. Raise your right hand toward the ceiling and then look up at the ceiling. Let your abs support your body without squeezing or crunching. Next, lower your right hand to the floor, rolling to the right and return to plank pose. Repeat on the other side. Hold each posture for 5 breath cycles.

Yoga for women: keep that posture

So how can yoga help reshape your waistline?

In simple terms, by requiring you to move (and hold) your torso muscles as a unit. Instead of isolating the abdominal muscles as you do in crunches, yoga poses help to lengthen the torso overall, creating a centered, strong feeling.

Think of your torso as a long vessel through which numerous muscles interact to maintain your lean appearance. The transverse abdominis, the deepest abdominal muscle, works with the others to hold up your lower abdomen. Your erector spinae, the muscles that attach to your spine, straighten your posture and can make you feel (and look) taller, while the rectus abdominis and obliques are the strong, flexible muscles allow your limbs to move freely.

Yoga for women: before you begin

The following yoga postures can be done anytime, anywhere or as part of another workout. Always warm up for a few minutes with some walking, hiking or similar activity until your body and muscles feel loose and warm.

Breathe deeply and fully while holding poses, breathing from the lower abdomen and diaphragm rather than holding your breath in your chest. In yoga, a breath cycle is an inhale and an exhale.

Do the poses in a quiet environment. Music, if used, should be quiet and peaceful. Move to your own limits.

Yoga for women: how to gain a shapely waist through yoga

Waist size is an indication of overall fitness for many people. Most health experts agree that a smaller waist is healthier than a large one. The reasoning behind this is that increases in fat around the waist generally result in greater health risks, such as diabetes, high cholesterol and blood pressure.

Yoga for Women | a woman guide to yoga and meditation

In evolutionary and biological terms, a small waist means youth and vitality. But doing endless ab workouts alone will not allow you to achieve that Venus waistline of your dreams. You'll need to complement specific waist-oriented exercises with those of various disciplines.

Specifically, you will need to work the inner waist muscles, commonly known as core muscles, with slow abdominal exercises that work very deeply into these muscle groups.

While generally associated with developing flexibility, some specific exercises in yoga-based workouts also focus on the underlying core muscles around the waist.