Yoga’s Benefits for Modern – Day Women
Yoga encompasses a wide variety of asanas, each with its own unique set of practice – related benefits. However, a common thread among all yoga exercises is their ability to bring greater balance to our body and mind. In the modern world, women often face a fast – paced life and high work pressure. This can lead to impatience, anxiety, and a tendency to lose one’s temper easily. Over the long term, it may even cause endocrine disorders. Fortunately, yoga practice can effectively neutralize these negative effects, helping women achieve a more peaceful state of mind.
Six Simple Yoga Moves for Evening Practice
Here are six simple yoga movements that are perfect for practicing in the evening. You’ll experience a great sense of comfort after performing them.
Movement 1: Forward – Bend with Block Support
Start from the downward dog position. As you exhale, tighten your core. Then, step your right leg forward, bending the knee. Support yourself with both hands on a yoga block. Exhale again, tighten the core, and curl your tailbone. Extend your left hip and hold this pose for 1 – 2 minutes before switching sides.
Movement 2: Semi – Shrine Monkey Pose
Maintain the base position from the previous movement. Move your hips back, straighten your right leg, and hook your toes back. Transition into the semi – shrine monkey pose. Stretch your spine and hold for 1 – 2 minutes, then change to the other side.
Movement 3: Lumbar and Sacrum Support Pose
Lie on your back with your legs bent at the knees and your feet flat on the ground. Place yoga blocks under your lumbar spine and sacrum. Tighten your core and rib cage while keeping your shoulders relaxed. Hold this pose for 2 – 3 minutes.
Movement 4: Lying Hero Pose with Support
Enter the lying hero pose. For beginners, it is advisable to place a yoga pillow under the lumbar spine. Also, put a yoga block at the back of the head and thoracic spine. Tighten your core and stay in this position for 2 – 3 minutes.
Movement 5: Big Cat Stretch
Kneel on both knees with your thighs perpendicular to the floor and enter the big cat stretch. As you exhale, tighten your core and stretch your chest and armpits. Pause for 2 – 3 minutes.
Movement 6: Elbow – Supported Pose
Exit from the previous pose and sit back on your heels with your hips. Bend your elbows back and place a yoga block under your elbows. Keep your shoulders relaxed and hold for 3 – 5 minutes.
