10 Of The Best Yoga Poses For Girls Make Smart Hasnavlogs

10 Of The Best Yoga Poses For Girls Hasnavlogs

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Practice these 10 poses in this order at least three times a week. Or choose two favorites and do them whenever you need to release knots of tension or calm a too-busy mind.
Practicing yoga brings the body into balance by strengthening weak muscles and stretching tight ones to keep you free from injury and pain, says Vanessa Lee, an instructor at At One Yoga in Phoenix. Even better? It actually relaxes you: The deep breathing calms your nervous system, while the poses help dissolve physical tension.Hasnavlogs

Stretches hips, quads, back Hasnavlogs

1. Kneel on a mat with your big toes touching and knees about hip-width apart. Sit on your heels.
Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps Hasnavlogs

Strengthens arms, back, shoulders, core, quadriceps

1. Get into Downward-Facing Dog position and press into your palms and bring your chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.

2. Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels. Hold for at least one minute.

1. Start on all fours with your feet and knees hip-width apart. Position your hands about shoulder-width apart and spread your fingers wide.

Stretches hips, inner thighs, chest; strengthens quadriceps, abdomen, shoulders

1. From standing, step your feet about 4 feet apart. Turn your right foot so your toes point toward front of the mat. Turn your left foot in 30 degrees.

2. Raise your arms to shoulder height, parallel with floor, palms down. Bend your right knee so your right shin and thigh form a 90-degree angle.

10-Of-The-Best-Yoga-Poses-For-Girls-Crazyqueen

Stretches spine; strengthens quadriceps, ankles, back

1. Stepping your feet hip-width apart, spread through your toes to create a stable base. As you raise your arms to the sky, palms facing each other, bend your knees and sit your buttocks back as though you were sitting into chair.

Stretches hips, inner thighs; strengthens legs, spine, core

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1. Stand with your legs and feet together, hands on hips. Transfer your weight to your left foot as you bend your right knee and place the sole of your right foot on the inside of your left leg (beginners start at the ankle; more advanced yogis, raise your right foot to the inside of your left thigh. Do not rest your foot on your knee). Gently press your right foot against your left leg.

Stretches lower back, groin, hips, ankles

1. Stand with your feet slightly wider than hip-width. Bring your palms together in front of your heart in prayer pose. Turn your toes out slightly.

2. Deeply bend your knees, squatting down. Keeping your palms together, gently press your elbows to the insides of your knees, opening up your hips. Keep your spine long and your chest open. Feel the tension in your lower back begin to melt away. Hold for at least one minute.

Stretches hips, shoulders, back, neck; strengthens spine

1. Sit on the floor with your legs outstretched in front of you. Bring the sole of your right foot on the floor outside of your left hip (right knee pointing to the ceiling).

2. Bend your left knee and bring your left foot to the outside of your right hip. Place your right hand on the floor just behind your right hip. Lift your left arm to the ceiling. As you exhale, bend your left arm and place your left elbow to the outside of your right knee.

3. Lengthen your spine with each inhale and twist deeper with each exhale. Press your left elbow into your right leg to help revolve your upper body more and more. Look to the wall behind you. Hold for 5 to 10 deep breaths. Repeat on opposite side.

Strengthens core, psoas muscle, quadriceps

1. Sit with your knees bent, feet flat on the floor. Lean back slightly so you’re balancing on your sit bones (the bony parts you feel when you sit on a hard surface). Raise your legs so your shins are parallel to the floor, knees bent.

2. Extend your arms forward, parallel with floor, palms facing in. Keeping your chest high and your core engaged, begin to straighten your legs. Hold for five to 10 breaths. Repeat five times.

Stretches front of body; strengthens hamstrings, glutes

1. Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart. Point your toes straight to the wall in front of you. Place your arms straight along your sides, palms down.

2. Gently press into your feet as you raise your hips to the sky. Allow the front of the body to slowly expand with each breath. Hold for five to 10 breaths. Repeat three times.