Effective Yoga Pose

Is Yoga Good For Health ?

Many people are interested in learning more about the benefits of yoga, and the answer to this question may surprise you. This form of exercise improves lung function by helping to reduce muscle tension. The practice of yoga also improves reaction time, which can help prevent injury and speed up recovery time. In addition, it improves posture and helps to prevent chronic aches and pains. Its numerous benefits are well documented in scientific literature. Read on to learn more about the many ways that yoga can benefit your health.

Yoga increases red blood cells and hemoglobin levels. Red blood cells carry oxygen to the body’s tissues, and yoga boosts these cells. It also thins the blood by making platelets less sticky and reducing clot-promoting proteins. This is a major benefit to people who are prone to heart attacks and strokes. Practicing yoga is an excellent way to keep your body healthy and to reduce stress.

It also reduces the effects of free radical damage, which can cause problems with the cardiovascular and nervous systems. Some studies have shown that a year of yoga practice can decrease the risk of high blood pressure, obesity, and diabetes. The poses that encourage deep breathing are particularly effective in improving cardiovascular health. Garland Pose stretches the quadriceps and strengthens the feet. The Extended Side Angle Pose aims to open the chest, strengthen the quadriceps, and stretch the legs.

As a result of these benefits, yoga is beneficial for your cardiovascular health. The blood circulation in the legs, arms, and hands improves. This results in better oxygenation of the cells. A study of 48 office workers found that they were less stressed, unsure, depressed, and tired after practicing yoga. As a result, these participants experienced a reduction in the number of heart attacks and strokes. This suggests that a combination of yoga poses and breathing can improve cardiovascular health.

By increasing blood flow to the body, yoga can improve the immune system. Regular yoga exercises can improve the functioning of the immune system by removing toxins and boosting hemoglobin levels. These benefits can also be seen in the cardiovascular system, where these exercises can reduce heart attack and stroke risk. The benefits of yoga go beyond these, though. When you practice a specific type of yoga, it can be beneficial for your overall well-being.

In addition to the benefits of yoga, the exercise helps to improve heart health. It improves the cardiovascular system. Compared to other types of exercise, yoga helps lower cholesterol and blood pressure. Furthermore, it promotes a healthy mood. Aside from its cardiovascular benefits, yoga is also beneficial for the immune system. These studies are encouraging, and it’s time to start practicing.

Yoga Poses For Older Women

Standing Forward Bending Pose

Yoga Pose

A mild inversion pose, this is commonly used to combat osteoporosis as well as menopause. A gentle hamstring and hip stretching exercise, it eases your stress levels too. Some of the benefits Standing Forward Bending Pose include:

  • Better circulation of blood
  • Improved digestive fire
  • Gentle back massages easing your back pain
  • Strengthens and tones hips and hamstrings
  • Eases stress
  • Younger looking skin
  • Better sleep

Seated Forward Bend Pose

Along with helping you combat depression and stress, this pose could actually help you sleep better. It also wards off fatigue and prepares you to deal with menopausal issues in a better way. This is what you can expect from Seated Forward Bend Pose:

Stretches your lower back, hamstrings, and spine

  • Calms down your mind
  • Eases anxiety and stress
  • Bestows better digestive fire
  • Helps in easing menopausal symptoms
  • Lowers fatigue
  • Stimulates the better functioning of the ovaries, uterus, kidneys, and liver

Cobra Pose

The cobra pose firms the butts and strengthens the spine and muscles in your back.

Lie flat with your hands on the side, stomach touching the floor and feet pointing behind. Straighten your arms to lift your chest up. You can gaze towards the ceiling if you feel like your neck is straining.

Focus on using your core and back muscles rather than your hands when doing this pose.

Don’t force the backbend, just work on a comfortable height. You can bend your hands slightly to slowly adjust the backbend to find the height that works for you.

Hold this for 30 seconds while breathing easily.

Cat Pose and Cow Pose

The Cat and Cow pose are often performed together in a flow or “vinyasa”. Doing both together stretches the back and chest and warms up your body.

Start off in a tabletop position. Your knees are set directly below your hips and your wrists directly below your shoulder. As you exhale, round your back toward the ceiling while releasing your head toward the floor. This is the Cat pose.

As you inhale, slowly arch the back and bring back your head up. While doing this, sink your belly towards the floor, push the butt up and shoulders back. This is the Cow pose. Repeat this flow for at least 5 times.

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Sunbird Pose

Sunbird pose helps to increase balance and stability. It is great for strengthening the abs, back, wrists, arms and neck.

From tabletop position, enter the Sunbird pose by extending your right arm in front and left leg backward. Point your toes to stretch the ankles. At this point, from the fingertips to your spine and to your toes will form a straight line.

Beginners can lift up the leg first and only when you feel stable, slowly lift up and extend your right arm. Maintain your gaze at a specific spot on the floor to help you focus on holding the pose.

Hold it for 30 seconds and repeat on the other side.

Half Lord of the Fishes Pose

This yoga pose is used for stretching the shoulders, hips, and neck and energizing the spine. It also improves digestion and relieves stress and tension in the body.

Begin by sitting on the floor with your legs straight. Bend your knees and slide left foot under your right leg to the outside of your right hip. Step your right foot over the left leg and outside your left hip. Make sure the right knee is pointing towards the ceiling.

Place the right hand on the floor behind your butt and left arm against the right knee. Slowly twist your body to the right. To prevent straining the neck, turn your head to the direction your body is twisting.

You should feel natural when doing this pose. If not, do not force it.

Hold it for 30 seconds and repeat on the other side.

Tree Pose

The tree pose improves your sense of balance. It is also a great pose for strengthens thighs, calves, ankles and spine.

Begin standing with your feet hip distance apart. Lift up your right ankle with the right hand and press the sole onto the inner left thigh (standing leg). Until you feel steady enough, slowly release your hand.

Press your hands together in front of your chest. Make sure to keep your abs tight while holding this pose for better stability.

Another variation is to straighten your hands to the air and press them together.

Hold this for 30 seconds. Repeat on the other side.

Warrior I (Vriksasana)

Warrior I is normally performed together with Warrior II in a flow or “vinyasa” as well.

The pose looks exactly like a lunge, just that the placement of the back foot is slightly different. The back foot is placed flat on the floor, pointing at a 45-degree angle from the front foot.

Bend the front knee at a 90-degree angle as best as you can. Raise the arms up over your head with both of your palms facing inward. With your head in between your upper arms, gaze upwards to the ceiling.

For a deeper lower back stretch, you can tilt your arms back a little bit and lift your gaze further behind.

Hold it for 30 seconds, repeat on the other side and transition into Warrior II pose (our next pose below).

Warrior II (Virabhadrasana II)

From Warrior I, you will transition into the Warrior II pose to continue the flow.

Align your arms parallel to the floor, reaching out to the sides. The palms are facing down. Twist your torso until it is facing to the left. Pivot your back foot for another 45-degree, so now it is at a 90-degree angle from the front foot.

Same as the Warrior I pose, you want to keep your front knee at a 90-degree bent as best as possible.

Hold it for 30 seconds and repeat on the other side.

Downward Facing Dog

This is a well-known pose in yoga and it offers an all-encompassing, rejuvenating stretch.

Begin in the tabletop position with your hands slightly forward of your shoulders. Lift your knees away from the floor, lengthening your back. Push your hips towards the ceiling while straightening your knees. Be sure not to lock the knees.

If you’re having a hard time opening your shoulders in this pose, raise your hands off the floor with a yoga block for better support that can help you deepen your pose.

Hold this for 30 seconds.

Child’s Pose

The Child’s pose is a follow-up pose from the previous Cobra pose.

It is usually done at the end of yoga practice or from a back stretching pose like the Cobra pose to relax and restore the body.

Kneel on the floor and sit on your heels. Lay your torso down towards the floor slowly until your forehead reaches the floor.

You can place your arms at the side or extend in front of you, whichever feels most relaxed for you.

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