We all know about the extremely busy schedule a woman has, they have to manage their kids, home, and work simultaneously. Apart from this, the popularity gained by yoga in past years has attracted women to it. You all can do yoga even on your menstrual days and it won’t cause you pain rather it will help you in relieving pain. Here are the top 8 best yoga poses for women that are easy to do and will keep you fit and healthy.

1) Spinal Flex Yoga Pose

Yoga Poses The Spinal Flex Pose is an excellent way to start a yoga session because of its simplicity and to help you find a steady pace for breathing. To perform this yoga exercise you need to sit on the floor with your legs apart and folded so that the feet are touching the floor. Now let your arms relax onto your lap, or cradle the feet with your hands placed together. Inhale deeply, allowing your chest to lift forward and up and then exhale and round your shoulders, and let your chin slowly come down forward as you breathe out. Do this Yoga poses a few times, slowly increasing your speed and breathing.

2) Child’s Pose

Yoga Poses The Child’s Pose is among the best yoga poses basic yoga poses that can be easily included in any routine and is known to relieve tightness on the lower back. For performing the Child’s Yoga Pose, bend on the floor with your knees hip-width apart and your feet together so that the toes are touching it. Now you have to slowly sit on your heels and bend forward, with your body right in between your thighs and your forehead touching the floor or the yoga mat. Now stretch your arms over your head with your palms lying on the floor and stay in this position while breathing in and out.

3) Downward Facing Dog

Yoga Poses The yoga pose of Downward Facing Dog helps in increasing blood circulation and strengthens the upper body and also operates to stretch the hamstrings, glutes, calves, and spine. For doing this yoga exercise you need to start on all fours with your feet and knees apart, and then lift your knees above the floor with your legs stretched straight. Now you have to bend your knees a little if you experience too much tension on your hamstrings and you can also walk your hands and feet further apart until you get enough length for the pose and inhale deeply and exhale while maintaining this pose.

4) Moving Cat-Cow

The Moving Cat-Cow Pose needs you to start on all fours with your back straight, your arms vertical to your shoulders, and your knees and thighs perpendicular to the floor. Now inhale and gently lift your head forward and toward the ceiling, forming a curve along your back while keeping your shoulders down and away from the ears and then exhale doing the reverse and pull your head inward so you are looking at your navel and forming an upward curve on your back.

5) Plank Pose

PlankThe Plank Pose is usually done after the Downward Facing Dog and is one of the simple and effective yoga positions that help in improving upper body strength. It operates on the major muscles in the arms, back, and shoulders and to perform this Plank Pose from the Downward Facing Dog you need to bring your chest forward so that you are in a push-up position and your weight is supported by your arms and your feet. You will have to make sure that your feet are lifted off the floor, and your body makes a straight line from the top of your head down to your back and legs.

6) Fierce Pose

fierce pose The Fierce Pose is a standing position that helps in stretching the spine and strengthening the ankles, knees, and back. For performing this exercise you need to first stand with your feet at a hip-width distance from each other and then as you lift your arms with your palms facing each other, bend your knees and squat. Now you will have to make sure your knees do not bend past your toes, and keep your back as straight as possible, with all your weight resting on the soles of your feet, and keep this pose as you inhale and exhale.

7) Tree Pose

Tree Yoga Pose The Tree Pose is one of the yoga poses that calm the mind and create an inner center or focus while strengthening your legs and spine and stretches the hips. For performing this pose, start with your feet apart and your hands on your hips and then bend your right knee and place the sole of your left foot against the inside of the left leg. Now keep your back straight and then bring your hands together with palms touching, like in a prayer pose.

8) Boat Pose

Boat pose The Boat Yoga Pose works on the core and abs without risking neck pressure and to perform this exercise you are required to start by sitting with your knees bent and feet flat on the floor and slowly lean back and find a good balance for your weight on your sit bones, then raise your legs with knees bent and legs parallel to the floor. Next, you have to raise your arms to parallel to the floor with palms facing and stretch your legs so they form a straight line. Also, remember to keep your back straight, working your core muscles to carry the weight of your legs then keep that position as you breathe in and out.

These are the top 8 best yoga poses suggested for women, regardless if you’re a beginner or an excellent yogi. To get the best results you need to carry the exercise with a proper posture. You also need to be constant through your yoga routine.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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