A Detailed Yoga Guide for Women in 2019

The main purpose of yoga is to connect your mind and body, making them work together to give you the control of your inner self as well as your outer self.

Each of the yoga poses are meant to work on your body from the inside out, which can help you to look good and to feel good.

If you are a beginner who knows nothing about yoga, this is the right place for you. We have all the necessary information that you need to know.

Yoga Guide For Women

What is Yoga?

Yoga means union.

It means union with the divine self, the infinite Spirit. Though most of the time it seems only a form of physical exercise, the postures that have gained massive popularity with time.

Yoga is a scientific system of both mental and physical practices that originated in India more than three thousand years ago. Its main purpose is to help all of us achieve our highest level of potential and to experience good health and long lasting happiness. We can improve the quality of our lives by making yoga a part of our daily life.

Yoga for Mind and Body

Yoga for Mind

We are living in a world that forces us to believe that outer achievements can give us what we want. Yet every single time, our constant attempts make us believe that nothing in this world can completely satisfy that deep desire we all have. Most of the time, however, we find ourselves struggling toward that which always seems impossible.

The human mind has to rely upon the incomplete and often misunderstood information provided by our physical senses, we must learn to dig deeper and to master the power of awareness if we want to get the right solutions for everything.
Yoga is an old proven science that provides direct control of the natural struggle of thoughts and anxiety that prevent us from exploring and trusting our inner self.

It is a process of reversing the original flow of energy and awareness so that the mind becomes conscious of its correct perception, then it will no longer depend on the manipulative senses but will actually get to know the reality.

Yoga for Body

It starts working with the body on a mental to physical level, helping to increase the balance, flexibility, improve muscles and overall body.


At the same time, it tones and revitalize the other organs including the digestive and cardiovascular systems. Every part of us become free of unnecessary matter, the nervous systems gets purified, and the mind gets peace. The results include flexibility in muscles, emotional stability, and a better amount of overall health.

Yoga works on so many various levels, it has great potential to work as an effective therapy for chronic conditions and diseases that do not leave with the medical treatments. For this reason, people with disabilities who perform yoga surprise other people with their quick learning in basic tasks, and in their communication skills.
The same yoga routine can help people with learning disabilities develop better focus, balance, and composure in their daily lives. Everyone gains some level of benefit. The only necessities are a proper way and regular practice.

Yoga Guide For Women

Benefits of Yoga



Stimulates your Brain

The mind never stops working, not even when you are sleeping. It is always busy in thinking about the past or the future. Yoga is a science that provides a great capability to the body to improve its functioning powers. It helps in getting rid of stress, which improves the working of the brain. With the help of meditation and yoga, you can train your mind to stay happy, calm and relaxed.

2. Helps you focus

An important purpose of yoga is focusing on the present. Studies have found that practicing yoga regularly improves memory, reaction to problems, and coordination. People who perform regular yoga have the ability to understand, solve problems in the right way and remember information correctly, mostly because they are less distracted by their endless amount of thoughts.

3. Builds Muscle Strength

Strong muscles do more than just looking great. They are also effective at preventing problems like back pain and spinal problems, and it helps older people to support themselves. When you start to build muscles through intense yoga, you also balance it with flexibility. If you just go to the gym and lift weights, you might build strength with the risk of poor flexibility.



Posture and Appearance

Yoga teaches awareness of body and work of muscles you might never know. It helps you naturally deal with the core muscles, so you can look more healthy and confident. As a women, a good posture can also help you in looking beautiful.

5. Anxiety and Stress

Yoga is great in treating mental conditions as it helps to improve your brain abilities to make you feel relieved from unnecessary thinking, it changes your way of thinking and helps in dealing with the stress. Yoga helps in getting rid of the anxiety at a faster pace. It is also an effective way of treating depression. The relaxing breaths and chest-opening poses may have a direct impact on boosting your mood.

6. Hormonal Help

One of the greatest benefits of yoga for women is that it can help in dealing with the changes your body is goes through monthly. Yoga helps you go through the most irritating feelings of your cycle and ease your pain during those days. You will learn how to breathe through the pain and ease the contractions with yoga poses.

7. Weight Loss

Yoga can be an effective way to lose weight, especially with the help of intense and hot yoga. Sometimes, you may find that a comfortable yoga practice can also help you to get rid of that extra fat.


You can perform different styles of yoga for weight loss. This may also help in stopping the weight gain.

8. Improves Balance

Regularly practicing yoga enhances the ability to feel everything happening to your body including your heart beat and your breathing, it also improves your balance. People with a poor posture usually have a weak body, which can be the reason of back pain. If your body is balanced and flexible, you can tackle many falls and injuries. For the older people, this can help them to not rely on anyone or anything to support their body. For the young people, yoga poses like tree pose can help us feel fit and healthy.

9. Helps you Sleep Better

Yoga can provide comfort after a tiring day. Yoga poses and meditation helps you take control over your senses, which makes you feel less worried and provides comfort for the nervous system. Another advantage of a regular yoga practice is better sleep, which means you will be less tired and stressed and less likely to have accidents.

10. Increases Blood Flow

Yoga helps in regulating your blood flow, which means performing the comfortable poses you learn in yoga can help your circulation of blood in your hands and feet.


It also provides more oxygen to your body, which helps it in performing better. Yoga also enhances the power of red blood cells and the levels of hemoglobin. It means that you will have less chances of heart attacks and strokes.

11. Lowers Blood Sugar

Yoga lowers blood sugar and the bad cholesterol known as LDL and boosts the good cholesterol known as HDL. In people who suffer from diabetes, yoga has been proved effective to lower blood sugar in various ways by lowering levels of adrenaline, maintaining weight loss, and improving your overall health. Keeping down your blood sugar levels will lower the risk of diabetic problems such as kidney failure, and heart attack.
Boosts Immune System

Yoga poses helps in improving your immune system functionality. It seems to have a great effect on the body, boosting your immune system when necessary and reducing it when necessary, fighting diseases like psoriasis that are caused by poor immune system.

10 Yoga poses to do Every Day

1. Easy Pose

This pose is one the most popular pose and is known for its comfortable sitting position. It is an amazing pose and it has many advantages for your mental and physical health.


It is effective for improving your muscles, relaxing your brain by lowering your anxiety level, and it is also helpful in getting rid of your monthly cramps. It also makes you habitual of sitting straight which is good for your neck and back.

2. Tree Pose

This yoga pose may also look like an easy one to do but it is not really a relaxing posture. Your back should be straightened and extended property, your hips should be at the same level, and your stability and flexibility totally depends on the amount of weight you are putting on your standing leg. As a result, it will maintain and improve your balance.

3. Arm Balance Pose

This particular yoga pose is kind of a difficult pose for people who are not used to yoga, so you better don’t try to rush it if you are a beginner. This posture helps you with the blood flow of your body, it strengthens your core and calms your mind. If you still cannot do it the right way, you can always use a wall for support and the advantages are pretty much the same.

4. Warrior 1

This is a great pose for people who work all day, get tired and want something to relax themselves. This pose helps you to strengthen your arms and legs, open your shoulders and chest, we do not have the chance to perform these movements during the day, but they are very effective for a relaxed mind and straight posture.


It stretches and improve your muscles, it strengthens your back, and it helps in enhancing your ability to focus.

5. Warrior 2

This pose is good for opening your chest and shoulders, strengthening your legs and arms, and contracting your body. During the pose, you should breathe deeply and slowly and your focus should be on the movement of your arms which can be helpful in improving your ability of patience. Keep yourself straight rather than falling down on your hips and don’t let the gravitational force to make you fall, stay straight and strong.

6. Triangle Pose

The Triangle is one of those postures that brings many great advantages to your body. For example, it improves the flexibility of your back bone, it helps with the balance of your shoulders, it helps in getting rid of back pain and soreness in the muscles, but remember to do this posture on your both right and left side, balancing your pose is necessary. By practicing this posture you will find out many good changes in your body.

7. Chair Pose

The Chair yoga pose tones your leg muscles, strengthens your back muscles. It also helps you calm down by reducing your anxiety levels. It increases the flexibility and balance of your whole body.



Corpse Pose

This pose sounds a bit scary but it is an effective way to calm your mind and body after a busy day while also allowing you to turn your attention to your inner self. It helps in lowering your blood pressure, calming you and giving your body the chance to feel all of the advantages you wanted.

9. Child Pose

This pose provides an effective way to get rid of the back pain. When you are performing this posture, you should long and slow breathes, and your head should touch the floor. You can always come back to this posture as at it is one of the most calming and relaxing posture.

10. Bridge Pose

The bridge pose is an effective pose for opening of hip joints, it also good at strengthening and stretching your neck and spine, improving your flexibility, and opening your chest by working on the tight muscles. It also helps in relaxing your mind and the nervous system, it can give you a relief from depression, anxiety, stress, and insomnia.


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