Yoga Poses for Women

1
BEST YOGA POSES FOR WOMEN TO GET LEAN AND STRONG
Women Yoga Poses
Yuvaap 2023
2
INTRODUCTION

• The ancient science of yoga is highly effective
  in boosting your physical and mental health. It
  not only helps in reducing stress and anxiety,
  but those slow movements also help in toning and
  strengthening your whole body. Lets take a look
  at some yoga poses for women to make them lean
  and strong.

Yuvaap 2023
3
Can yoga tone your body?
When it comes to a lean and toned body, losing
weight is key. Yoga poses lengthen and strengthen
your muscle group at the same time. When you hold
the pose for a long time, it adds tension to your
muscles, which gives you a toned physique.
Yuvaap 2023
4
Ten Best Yoga Poses For Women To Get Lean And
Strong
Yuvaap 2023
5
1. Four-limb staff pose
It is also known as Chaturanga Dandasana and is
one of the best yoga poses to burn fat.

• To practice this
• Start with a high plank pose with your wrist
  underneath your shoulder.
• Inhale and scoot forward, and while you exhale,
  squeeze your elbows and biceps and lower your
  shoulder until it comes at the height of your
  elbow.
• Your body should be streamlined, and you should
  hold the pose for a few breaths and then release.

Yuvaap 2023
6
2. Bridge pose
Bridge pose strengthens and tones your leg, back,
and glute muscles at the same time. It is also
beneficial for your thyroid gland.

• To practice this
• On a mat, lay on your back with your knees bent
  and your feet flat.
• Bring your feet closer to your hips.
• Inhale and lift your hips and lower back off the
  mat.
• You can also interlock your fingers underneath
  your back for more lift.
• Hold it for a few seconds, and then unwind.

Yuvaap 2023
7
3. Chair pose
It is the ultimate yoga pose to tone down your
entire lower body.

• To practice this
• Stand in a mountain pose with your feet slightly
  apart.
• Inhale and lift your arms overhead.
• Exhale and lower down slowly, like you would in a
  squat.
• Shift your weight onto your heels and hold the
  pose for 6-8 breaths.

Yuvaap 2023
8
4. Downward-facing dog
Downward-facing dogs strengthen your arm, calves,
hamstrings, and shoulder muscles.

• To practice this
• Start with a high plank pose and lift your hips
  towards the ceiling until they form an inverted
  "V."
• Your heels should be pressed to the mat.
• Bend your knees a little if you are a beginner.
• Hold this pose for 5-8 breaths.

Yuvaap 2023
9
5. Bow pose
Bow pose aids in the loss of stubborn belly fat.
It also helps improve digestion by massaging your
internal organs.

• To practice this
• Lie on your belly. Bend your knees and grab your
  ankles.
• Inhale and try to lift your legs and chest
  simultaneously.
• Keep your gaze forward and hold it for a few
  breaths.

Yuvaap 2023
10
6. Boat pose
Boat pose tones your abdominals , quadriceps,
hamstrings, and back muscles.

• To practice this
• Sit on your mat with your legs stretched forward.
• Grab your legs underneath your thigh and lean
  backward.
• Lift your legs off the mat and keep them
  straight.
• Stretch your arms forward.
• Hold this pose for five breaths.

Yuvaap 2023
11
7. Shoulder stand
Shoulder standing strengthens your upper body and
boosts your metabolism by regulating thyroid
levels.

• To practice this
• Lie back with your knees bent and your arms on
  either side.
• Now, lift your legs, hips, and back off the mat.
• Continue to lift it and come high on your
  shoulder.
• Straighten your legs as much as you can and
  support your back with your hands.
• Hold the pose for 30 seconds.

Yuvaap 2023
12
8. Warrior pose
Warrior pose tones your back, leg, and arm
muscles.

• To practice this
• Begin in a mountain pose, with your legs 3-4 feet
  apart.
• Turn your right foot forward and your left foot
  to the outside.
• Bend over your right knee until you make a
  90-degree angle with your right knee.
• Keep your left foot firm and lift your arms
  above.
• Hold it for a few breaths and switch.

Yuvaap 2023
13
9. Reverse boat pose
This yoga pose can help you with gastrointestinal
issues.

• To practice this
• Lie on your belly with your arms stretched in
  front.
• Inhale and raise your legs and arms at the same
  time.
• Your lower belly should be pressed against the
  mat.
• Hold it for 3-5 breaths and release.

Yuvaap 2023
14
10. Tree pose
Tree pose improves your balance also stretches
your inner thighs, calves, chest, and shoulder
muscles.

• To practice this
• Stand in a mountain pose and lift your right
  knee.
• Grab your right ankle and place it near your left
  inner thigh or above the left knee.
• Press your palm in a Namaste gesture near your
  heart center.
• Stay in the pose as long as you are comfortable,
  then switch.

Yuvaap 2023
15
CONCLUSION

• The slow movements of yoga build resistance in
  your muscles and help you achieve that lean
  physique. Yoga not only helps you get lean, but
  it also helps you get healthy. Practice these
  yoga poses as your guide to getting a well-toned
  physique.

Yuvaap 2023
16
THANKS!
Do you have any questions?
Send queries at contact_at_yuvaap.com Your Health
and Wellness Partner yuvaap.com
SOURCE Yoga Poses For Women
Yuvaap 2023