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yoga for women

Yoga

For All You Goddesses…

March 8, 2016

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And the last pose for this series is, befittingly, the Goddess Pose.  The Sanskrit word for this one is Utkata Konasana (I did have to look this up).  Of all the hip openers in this series, this one is the most intense.  The simultaneous movement of  opening up the hips and sinking the hips down to the floor ensures that the stretch is deep and intense.  Reaching up with the arms also helps in opening up the chest to enable better breathing.

Benefits:

  • Great stretch for the hips and the groin.
  • Strengthens the core.
  • Holding for long periods will help in strengthening the legs
  • Opens up the shoulders and chest and makes you feel like a Goddess.
  • Helps in preparing the body for childbirth so can be done by pregnant women all the way to the end of the pregnancy.
Those of you with stiff ankles, hip and knee joints will face some discomfort when practicing this pose.  My suggestion is to use blocks or roll up blankets and place them under your ankles.  This will give you a stronger stance.  Gradually you will be able to do this pose without the help of props.
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Yoga

Pose #5 for Women – Setu Bandhasana

March 5, 2016

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I remember when I first started practicing yoga, the Setu Bandhasana (Bridge Pose) used to be my least favourite pose.  It felt really uncomfortable and even gave me a back ache sometimes.  I put it down to being overweight.  I thought that because I was heavy, my hands were unable to support the weight of my lower body.   Of course now I know better.  And now I come across so many people who don’t!  So many people tell me that their arms are not strong enough or their thighs/hips/butt are/is too big/heavy which prevents them from doing this pose well.  Study your technique.  The key to any yogasana lies in the technique.  Study your technique.

Benefits of the Setubandhasana:

  • Stretches the chest, neck, and spine
  • Strengthens the core muscles and the legs.
  • Enables blood flow to the brain and this helps in reducing stress and bringing about a feeling of rejuvenation and wellbeing.
  • Provides an excellent massage to the abdominal organs.
  • Massages the Thyroid gland.
  • Helps in reducing discomfort during
  • Reduces discomfort and pain during menstruation.

To avoid making the mistakes I did when practicing this asana remember to:

  • Evenly distribute your weight on the soles of your feet.
  • Push your soles into the floor evenly.
  • Engage the thighs and the core muscles.
  • Roll your shoulders back and away from your ears.
  • Using your legs push your chest closer to the chin.
  • Keep the back of your neck long and pushed against the floor.

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