If you have ever wondered what the most recommended asanas for women are, here they are. The following Yoga set is highly recommended for women to perform daily. This is part of the technology of Kundalini Yoga based on angles and triangles, creating pressure, and stretching specific organs and parts of the body.
- SPINAL FLEX IN ROCK POSE
Benefits:
It releases the tension in the middle and upper back, keeps the spinal fluid moving, and stimulates the rise of the Kundalini energy through the spine.
How to do it:
Sit down on the heels of your feet (if you feel pain or have any injuries, you can use a cushion under the ankles or under the knees). Inhale and bend the spine forward while bringing the shoulder blades back, then exhale and push the spine back. The eyes can be closed or opened. You can mentally chant the mantra SAT (truth) in the inhalation and NAM (name, identity) in the exhalation. Maintain the head at the same level. To end, inhale and pull root lock for a few seconds then exhale.
Breath:
Inhale and exhale through the nose.
Time:
2 to 3 minutes.
- LIFE NERVE STRETCH
Benefits:
Excellent for stretching the life nerve which goes from the back of the heels, through the sciatic nerve and all of the back (lower, middle, and upper back), all the way up to the neck.
How to do it:
Sit on the right heel and keep the left leg extended forward. Bring the chest to the left thigh and hold for 2 or 3 minutes. Repeat the asana with the other leg. This can be done with the both legs straight forward.
Breath:
Breathe through the nose.
Time:
Do it 2 or 3 times per side.
- CAMEL POSE
Benefits:
It adjusts the reproductive organs.
How to do it:
Get on the knees press the gluteus and place the palms of the hands on the back (kidney area) with the fingers pointing up. Then bring the hips forward and release the head back. You can stay here or you can go to a more advanced position and place the hands on the heels. Push the hips forward.
Breath:
Breathe through the nose.
Time:
2 to 3 minutes.
- SHOULDER STAND
Benefits:
It stimulates the metabolism (thyroid and parathyroid glands). Releases pressure on 11 organs. It’s great for weight loss.
How to do it:
Start by lying on the back. Bring the legs over the head and place the hands on the back for support. Make the straightest line you can between the body and the floor. Don’t move the neck or look to the sides. Gaze at the chest. Relax the breath.
Breath:
Breathe long and deep.
Time:
2 to 3 minutes.
- ARCHER POSE
Benefits:
It is excellent for women. It stretches the front muscles and it
opens the hips.
How to do it:
Stand up. Place the right leg forward and bend it so it will be able to support the weight of the body. The left leg is straight back with the heel off the floor. The right arm is extended forward as if preparing to an arrow. The hands are in a fist except for the right thumb which is out and back. The left arm is bent back with the elbow parallel to the floor. You should feel the stretch across the chest. Hold the position.
Breath:
Breathe long and deep through the nose.
Time:
2 to 3 minutes.
- BABY POSE
Benefits:
This is a great posture for relaxation. It aids digestion and brings the Kundalini energy from the lower triangle to the upper triangle.
How to do it:
Sit on the heels and bend forward until you touch the floor with the forehead. The arms are by the side with the palms facing up, or place the arms forward with the palms facing down.
Breath:
Breathe long and deep through the nose.
Time:
1 to 2 minutes.
- BOW POSE
Benefits:
It opens the rib cage, expanding the lungs and increasing oxygen intake. It assists the function of the large and small intestines, the liver, kidneys, and spleen. It’s a great position for those who want to straighten rounded spines.
How to do it:
Lie down on the abdomen. Bend the knees and grab the ankles. Now pretend you are going to straight the legs, and then the torso will rise up. Tilt the head back and bring the legs up. Hold.
Breath:
Breathe long and deep through the nose.
Time:
2 to 3 minutes.
- LOCUST POSE
Benefits:
It builds spinal strength and flexibility, specifically in the middle and upper part of the spine. It helps conditions like lumbago, rheumatism, and arthritis of the spine. It also relieves menstrual problems like irregularities, cramps, and backaches. Corrects bad posture and improves the functioning of the liver and spleen.
How to do it:
Lie down on the abdomen. Make a fist with the hands and place them in the groin area. The chin is on the floor. Then raise both legs up and hold.
Breath:
Breathe long and deep through the nose.
Time:
2 to 3 minutes.
- CAT & COW POSE
Benefits:
It releases the tension in the lower, middle, and upper back. It’s a great exercise to keep the spinal fluid and the Kundalini moving.
How to do it:
Get on your hands and knees. Inhale and arch the spine down with the head looking up. Hold the position. Then exhale and arch the spine up with the chin to the chest and hold the position again.
Breath:
Breathe through the nose.
Time:
2 to 3 minutes.
- STRETCH POSE
Benefits:
It balances all of the Chakras, including the Manipura Chakra. There is an old saying in India which says that until the Manipura Chakra is in balance a person cannot heal. This position is supposed to be performed daily.
How to do it:
Lie down on the back. Raise the head and the legs up 6 inches (the length of a dollar bill). Hold.
Breath:
Hold the position with *breath of fire.
To learn about the benefits of and how to perform *breath of fire, click here:
Time:
3 minutes.
- RELAX
Relax on the back for 1 minute.
- SAT KRIYA
Benefits:
This is one of the most recommended exercises in Kundalini Yoga. It’s great for the heart and circulation. It’s like a pump raising the energy up from the lower Chakras to the upper Chakras.
How to do it:
Sit down on the heels. Bring the arms up and interlace all but the index fingers which should remain straight and pointing up to the sky. Inhale and loudly chant the mantra SAT while pushing the abdomen in, and then chant NAM while releasing the abdomen out. Keep a steady pace. This is done very loudly while vigorously pushing the abdomen all the way in during inhalation.
Breath:
It’s natural by chanting the mantra SAT NAM.
Time:
5 minutes.
- RELAX
Now relax on the back for 11 minutes or as long as your schedule allows.
