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The condition of the back and blood circulation are the foundation of every woman’s health. Poor blood circulation can cause a number of health problems, such as gynecological issues, abdominal pain, lower back pain, hemorrhoids, intestinal problems and others.
There are exercises in yoga that primarily affect important functions of the female body and can prevent some health complications.
These exercises will keep you in good shape and you can perform them practically anywhere.
1. Butterfly
Instructions: Sit up straight, press the soles of your feet together and spread your knees as far apart as possible. Pull them as low to the floor as you can. You can lean your back against a wall to control your position. The lower back should not touch the wall.
Time: 1 – 3 minutes
Effect: Release of abdominal tension, increased mobility of the hip joints and stabilization of the menstrual cycle.
2. Twist
Instructions: Sit on a flat surface with your spine straight and cross your legs in a cross-legged (Turkish) seat so that the knees are on the upper part of the feet. Place your left hand behind you and put your right hand on your left knee. On the inhale, straighten up and turn to the side. Hold for 20 seconds and repeat on the other side.
Time: 2 minutes
Effect: Relaxation of the back, improved digestion and slimming of the waist.
3. Legs-up-the-wall pose
Instructions: Lie on your back, raise your legs, straighten them and rest them against the wall. You can spread them shoulder-width apart. Spread your arms out to the sides.
Time: 3 – 5 minutes
Effect: Opening of the chest, release of the shoulders and abdomen, increased circulation of lymphatic fluid, reduced swelling of the legs, stimulation of the abdominal organs and relief from fatigue and low mood.
4. Hero pose
Instructions: Sit on your heels and then slowly relax your legs and draw your buttocks toward the ground between your heels. Your legs should be hip-width apart. Press your palms together in a prayer position at chest height. Stretch your neck and straighten your back, open your chest. Breathe deeply.
Time: 1 minute
Effect: Stretching of the lumbar muscles and the muscles between the legs, pain relief and improved mobility of the hip joints.
5. Triangle
Instructions: Sit with a straight back and spread your legs as wide apart as possible. On the inhale, raise your arms up. On the exhale, bend forward as much as possible, but do not round your back; instead, bend only as far as possible with a straight spine.
Time: 1 minute, 8 – 10 times
Effect: Strengthening of the back, elimination of groin cramps, stimulation of pelvic blood circulation, improved ovarian function, regulation of the menstrual cycle and prevention of cellulite.
6. Child’s pose
Instructions: Sit on the mat with your buttocks pressed to your heels, knees spread to the sides — keep your feet together and stretch your chest toward the ground. Stretch your arms forward as far as possible, place your forehead on the ground and hold this position.
Time: 1 minute.
Effect: Relaxation of the lower back and neck, stimulation of blood circulation in the pelvic area.
7. Downward-facing dog
Instructions: From sitting on your heels with your knees gently spread to the sides, place your hands as far forward as possible and stretch your body. Lift your pelvis, extend your legs and arms and form an inverted V. Shift your body weight onto your feet and try to place your heels on the ground. Keep your legs and back straight, without bending or rounding the spine.
Time: 2 sets of 30 seconds
Effect: Regeneration of brain cells, improved facial blood flow, stretching of the back and hips, improvement of cellulite symptoms, elimination of neck spasms.
8. Dancer pose
Instructions: From a standing position, lift your right leg back, bend it at the knee and grab the ankle with your left hand. Pull it back and up. Put the right foot down and repeat the same on the other side.
Time: 30 – 40 seconds for each leg.
Effect: Improved posture, kidney function and metabolism.
9. Shoulder bridge
Instructions: Lie on your back, bend your knees, spread your feet slightly apart and place your arms along your body. Lift your pelvis and arch your back without lifting your shoulders, neck or head off the floor.
Time: 1 minute.
Effect: Elimination of back pain, strengthening of the abdomen, reduction of waist fat and improved digestion.
10. Relaxation
Instructions: Lie on your back and, if needed, place a small pillow under your head. Bend your knees, join your feet and pull your legs wide apart as much as possible toward the floor. Let your arms rest freely at your sides, breathe deeply and relax.
Time: 3 minutes
Effect: Muscle relaxation, a positive effect on mood, gentle stretching of the lower back and inner thighs, stimulation of pelvic blood circulation and improved circulation of lymphatic fluid.
