50 Most Popular Women's Yoga Workout Routine

 

Best Yoga Poses For Women and Kettle Bell Workout

Yoga is a very primitive way of staying healthy ,The people who practice this with soul meditation are called yogi, Imagine when there was antiseptic , anti aging or gastric pills, People use to cure themselves by practicing yoga.

Now yoga is been mixed with too many of the strength and weight loss exercise and people who used then get benefited by it, Weather it is weight loss or finding inner peace.

Yoga can also cure some age old diseases and illness,If you practice yoga daily it will benefit you in all the ways like weight loss, Belly fat shredding or strengthening your immune system.

I will explain about how to use yoga for your beauty necessities we create the blood pup in each of the cell that there are no dead cells or membrane and we can get a clean skin on practicing this.

• Dhanurasana pose as a bow

Bend your knees towards your head laying down on your belly, From the outer sides, grab your ankles with your hands. Inhale and lift your head and chest as well as your thighs off the floor.

Continue breathing through the nose and keep looking straight. Stay there for around 5 breaths and slowly release.

Benefits-

This asana increases the flow and oxygen supply to the upper body, which makes the facial muscles more efficient in repairing any damage.

• Virbhadrasana- the Warrior Pose

Spread your feet around 3 feet wide and turn your right foot to the front of the mat and left foot slightly pointing inwards. Turn your hips facing towards the right foot and bend the front knee to a 90 degree angle while taking the hands up and joining the palms.

Stay here and breathe for 5-7 breaths and slowly release the hands, straighten the legs and relax. Repeat on the other side.

Benefits-

This asana is an intense one which really works on your abdomen, your back and your hips. It opens up breathing in your lungs which in turn leaves you with a red flush on your face.

• Downward Facing Dog or Adho Mukha Savasan.

Place your hands on the floor, take both your feet around 3 feet behind. Raise the hips as high as you can, and heels as low as possible.

Feel the space in hips and the extension on the back of the legs. Keep looking at your foot. Stay here for 5-7 breaths and release.

Benefits-

This asana is one of the most versatile ones which relaxes and releases any stiffness in your body and also rushes the blood down to your face leaving you with that glow.

• Maricyasana or the Stage Twist Pose

It is named after the great sage Maricy.

All you have to do is sit on your hips and straighten out your legs. Bend the left knee and place it next to the right knee, keeping a fist distance between the heel and knee. Lift and extend the right hand and hook it on the outer side of the left knee.

Place your left hand behind the spine and twist. Breathe here for 5 breaths, release and repeat on the other side.

Benefits-

This is an amazing detoxifying asana which releases the toxins and impurities from our body.

• Sarvangsana or the shoulder stand

Also known as the mother of all asanas.

To master this, lie down on the back and start with gentle rocking. Using the momentum from the rocking, support your lower back and get your knees close to your chest. Slowly straighten the spine, elbows in line with the shoulders, straighten the legs and stay.

Keep breathing for 5-7 breaths, and slowly bend your knees, and gently place your back on the floor. If it is the first time your trying this asana, please do it with a friend supporting you.

Benefits-

This asana is amazing as it balances all your hormones and digestion which in turn leaves you with good skin. Yoga not only reduces stress and balances your hormones, but it also improves circulation which leaves you feeling revitalized.

Some more yoga for your back and your spinal cord but you should do this always with partner and groups these are yoga with Montezuma and mixed with some of the futuristic weight exercises.

To begin, we'll come into Child's Pose. How that works is that you can have your knees together or as wide as the mat, and if it's not comfortable you can sit up on a block, and then you just fold forward.

It's always easier to get out of bed in the morning when you know the Child's Pose is the first place you're gonna hit,slow, deep breathing, Just begin to close your eyes and let your body get heavy.

Inhale into your low back and get wide, breathe in for a count of three,inhales deeply and exhaling nose or mouth for three.

And one more time like that, inhaling and feel the back broaden.inhales deeply Exhale nose or mouth, think as you breathe out.

Really big inhale, fill up all the way inhales deeply and exhaling completely, exhales deeply. And then from here just walk your hands over to the right. So you just walk your hands to the right, and you can stack your left hand on top of your right for a simple side body stretch on the left side.

Think of anchoring your left sitting bone down and breathe the left rib cage wider and fill up with air from the inside out, and then just walk the hands over to the right, this time stacking right on left, on the palm.

Send the breath into the right side ribs now, just get wide. I like to imagine my ribs are like an accordion and I'm just filling them up with breath.

Come back, bring the hands to center. You'll come up to an all fours position, shoulders over wrists, hips over knees.

Inhale and just come in to what's called an Up-Cat, so curling your toes under, taking the shoulder, head's back, opening across the chest, and then as you breathe out, ripple through the spine, tailbone lengthens to the space between your knees, drop the head.

And your in-breath, inhales deeply creates space in the shoulders and the upper back. As you breathe out, draw your naval towards the ceiling, making that Halloween cat shape, and allow the head and neck to relax, last one. Flow on your own breath.

Breathe in, come into your Up-Cat, and now curl your toes under and you'll keep the knees bent as you take your seat high to the ceiling for a modified Downward Facing Dog.

If you've been doing yoga a long time you can play with straightening the legs, begin yearning one heel to the floor and then the other.

Otherwise it's always fine to keep the knees really deeply bent and prioritize length in your spine, sending the sitting bones high to the sky. Press down through all your knuckles and spread the fingers far apart.

And then gently just drop down to your knees. We'll take the right foot between the hands, and its okay if you need to carry it up, we'll inhale just coming into a lunge.

Breathe in, inhales deeply and as you breathe out take the elbows wide, cactus the arms back in a goal post shape and just show your heart to the ceiling.

Swoop forward inhales deeply and this time exhale as you bend the elbows, take them back, just greet the day.

Inhaling to swoop forward, inhales deeply Exhale to peel the elbows back, broaden across the chest. Breathing in, inhales deeply reach. Breathing out, open.

Exhale, hands frame the foot. Curl the back toes under. Step to the top of the mat. The feet can stay hip width apart. The knees can stay deeply bent. Hold opposite elbows and sway.

Make sure the crown of the head is really pointing down towards the floor. Let gravity be your friend here. Just sway side to side.

Drop the palms, inhale, we'll sweep the arms down, around, and up so that you reach into a prayer above our head and then same thing, exhale, cactus the arms back.

Show your heart towards the ceiling, inhale, reach up inhales deeply and this time exhale, fold forward, inhale, Half Lift. Little flat back, spine lengthens. Exhale, set the left foot back in space, left palm plants, right hand peels up to the sky for an easy twist.

You can always be down on your back knee or the back leg can be straight. One more big breathe, firm your inner thighs towards one another.

Rotate chest to ceiling, and then exhale, hands frame the foot, step back to all fours, rippling through an Up-Cat, and a Down-Cat to round.

Set the left foot forward this time. Melt into your lunge, it's okay if you want to press your hands into the knee to get started and situated and then inhale, reach the arms up, and exhale, open the heart to peel the elbows down and back.

Create resistance as you move, so you inhale sweep, exhale and imagine those bodybuilders at the gym who pull those weight machines down, really creating strength, awakening all the muscles in the back body.

Curl the right toes under this time to step to the top of the mat, feet hip width apart, bend the knees, and this time we'll interlace the fingers.

Press them at the nape of the neck, right where your hairline meets your neck, and this time just gently traction your head from side to side, lengthening the back of the neck. You can play with straightening or re-bending the knees.

Last breath, deep breathing and then let the hands drop to the floor. Your in-breath, circle the arms down, around, and up, reach up.

Your out-breath, cactus the arms back, think of the shoulder blades coming together to make a little shelf for your heart.

And then inhale, reach up. Your out-breath to fold. Breathe in, little flat back, hands can come to the shins, get long.

Exhale, set the right foot back in space for a twist. Left hand high to the sky, right hand plants. Always okay to bend the back knee.

Be wherever you want to be. Glide the shoulders down and back, and just think of the length, from your tailbone to your crown of head. Every in-breath you get longer.

Every out-breath you pull your naval in and back to come deeper into the twist. Exhale, left hand down. We'll step back to all fours, inhaling for our Up-Cat and then exhaling back into that Downward Facing Dog.

Rooting the knuckles down, extending through the heels or keeping the knees deeply bent. We'll round out our practice with a Plank to strengthen, and a little back bend to open more,breathe in, rock forward to a Plank pose, shoulders over wrists, heels press back, and draw your abs up and in.

Think of your hip bones levering towards your chin, turn on your thighs, your abs, reach the sternum forward and the heels back and you can always take your knees to the ground if you want to modify.

Drop your knees to the floor, bend your elbows, lower all the way, and from here Little Baby Cobra, pressing your hips into the mat first, lengthen your low back so your tailbone moves towards your heels, and then on a breath-in, peel your heart off the floor.

Take a huge in-breath here. You can play with lifting the fingers off the mat, and again if you've been doing yoga for some time.

I love to interlace the hands at my low back, press the heels of my hands into one another, press my wrists into one another, and send my knuckles towards my toes for an even bigger opening across the chest. Wherever you are, opening the shoulders and the heart, two more breaths.

Take the hands back under the shoulders, wherever you are, and press back into your Child's Pose right where we began.

We can take the elbows as wide as the mat, hands come into a diamond shape, and breathe in,inhales deeply Open the mouth to breathe out. exhales deeply Once more a huge breath-in, inhales deeply and then exhale all the way.

From here gently roll up to a seated position. Bring your hands to prayer, thumbs at hearts' center. Deep inhale.

Exhale all the way, It's always beautiful to follow your morning practice up with a meditation, and there are several that you can help yourselves with

A bit more advance exercising routine ,But this Time with a free weight you can chose your weight but dont chose too heavy and end up injuring yourselves or end up doing it wrong.

I will demonstrate some of the effective shoulder routine for women and we will chose a kettlebell is is real handy to use and to workout with as it is having a tightly gripped handle.

A kettle bell is a cast iron or a steel ball which is used to perform a lot of exercises which provides a full body workout that builds, strength, endurance, balance, agility and cardio. So to begin with I'm going to demonstrate how to lift the kettle bell.

You're not going to round your back and lift it up because then you're going to really hurt your lower back. You're going to soften your knees and get hold of your kettle bell and straighten up to perform your exercises.

I will tell you about 4 Super effective and super simple workout routine for shoulder.

Exercise # 1.

Stand straight with your feet shoulder width apart and hold the kettle bell in front of your chest. Keep your shoulders and ribs down, clench your abs and gluts and start rotating it around your head making circles.

Keep doing this for about 4-5 times and then change directions. Always make sure to

Benefits-

keep your neck neutral and make sure not to strain your neck.

Do 2 sets of 10-20 reps a side.

This exercise will build rotation, bring stability to your shoulders and strengthen your core.

Exercise # 2.

Stand with your feet slightly wider than shoulder width apart and your toes pointed out and knees soft. Make sure to keep your stomach firm and hinge at the hip.

Inhale, lock your hands on the kettle bell and exhale as you swing the kettle bell squeezing your gluts and then let the weight swing between your legs.

Do 2 sets of 10-15 reps.

Benefits-

This exercise will burn calories, strengthen your back and core.

Exercise # 3.

Stand tall with feet about shoulder width apart and toes pointed outwards. Hold the kettle bell stable in front of your chest. Lower down into a squat until your thighs are parallel to the floor and then as you come up lift your arms overhead and then get back into the squat position.

Do 2 sets 10-15 reps.

Benefits-

This exercise will target your shoulders, abs, calves, gluts and hip flexors.

Exercise # 4.

 

Start with your feet few inches apart and hold the kettle bell around your shoulder with one hand. Lunge forward with the opposite leg. Make sure to keep your knee aligned with your second toe.

Now extend the arm with the kettle bell overhead. Return to your standing position while simultaneously returning the kettle bell around your shoulder.

Repeat on the other side. If you're new to this hold the kettle bell at the shoulder rather than extending overhead.

Do 2 sets of 15-20 reps on each side and gradually build it up.

Benefits-

This exercise engages the back, shoulders, arms, legs, core and gluts which makes it an excellent all-round strengthening exercise.

Conclusion

incorporating these practices in your daily life will really help you get that natural glow. If you're pregnant, menstruating, have high/low BP, have any severe neck or back please practice these asanas with a certified trainer or practitioner.

So to summaries this amazing versatile workout, if you're a beginner you start with a 2kg kettle bell and gradually increase the weight, and as for intermediate to advanced level you can start with a 6-8kg kettle bell.

Always remember to choose a weight that you can work with without losing your form and your stability.

So there you go 4 easy kettle bell exercises that will help you achieve the body of your dreams.