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Tuesday, August 11, 2009

Yoga For Women - How to Boost Your Energy at Home Using Five Easy Hatha Yoga Exercises

By Ntathu Allen

Are you a busy women and tired of being tired? Would you like to have more energy, fun and vitality? Have you thought of practising yoga, but feel you don't have the time or energy to go to a yoga class?

Working full time and raising a family requires a lot of positive energy. To maintain your energy it is essential you engage regularly in activities which nourish and nurture your soul; failure to do so leaves you feeling ratty and snapping at your children, always being late or feeling rushed to fit everything into your busy schedule..

As a working mother myself, with three teenage daughters, I know how challenging and weary life can be.

Yoga for woman is the ideal form of exercise to help you relax and nurture your soul.

The following five easy hatha yoga exercises offer you a simple and easy yoga practice you can do at home, in your own time. Regular practice will help you to stay active, relax and energised.

As with all forms of physical activity, especially if you have a medical condition or haven't exercised for a while, please consult your GP prior to exercising. Remember also to listen and respect your body. Always exercise within your own safety limits.

1. Downward- Facing Dog Pose (Adho Mukha Svanasana)

a) Begin on your hands and knees on All Fours.
b) Spread your fingers wide and press your hands firmly into the mat. Press your heels and feet downwards as you straighten your legs, lift your hips and tailbone to the sky. Lengthen your spine. So your body represents a V-shape. Let your head hang down and relax your jaw.
c) Stay in this position for three- five rounds of deep yogic breathes then slowly come out of the pose.

2. Bhujangasana (Cobra Pose)

a) Lie on your belly with your hands flat on the floor, under your shoulders and legs straight out behind you close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down on the floor and press your hips on the floor.
b) Hold this pose for 3-5 rounds deep breaths, then slowly exhale and come slowly down.

3) Extended Child Pose

a) Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.
b) Breathe out and slowly lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on to of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.
c) Keep your buttocks on your heels. Stretch your arms out in front of you.
d) Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.
e) Stay in this position for 10 - 15 rounds of deep breathing.
f) Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.

4) Wide Leg Forward Bend/Hands Behind Back

a)Stand with your legs and feet hip distance apart. Interlace your fingers behind your back. Gently bend forward. Stretch your hands and arms up and back. Gently breathe into the stretch. Slowly release your arms and come back to an upright position. Repeat 3 - 5 times.

5) Savasana (Corpse/Relaxation Pose)

Lie on the floor or yoga mat on your back, feet spread about 18" apart and hands about 6" from the sides of your body with palms up. Take a few moments to make sure you feel comfortable and relaxed in this position, make sure your body is symmetrical. Let your thighs, knees and toes relax and turn outwards. Close your eyes and breathe deeply, in and out through your nose. Remain in this position for 5-15 minutes. Gently open your eyes and roll over to your side before coming to a seated position.

As a busy working woman, regular yoga practice will help you to stay active, relax and energised through out your day. Let me know how you get on, I would be delighted to suggest further yoga postures you could do at home to help you relief stress and boost your energy.