4 Simple Yoga Poses for Women at Home
14-Minute Simple Yoga Poses
to Relieve
Stress, Anxiety and Depression
Relieve your S. A. D.TODAY!
Benefits of Simple Yoga
Yoga for better digestion
Yoga helps with flexibility and mobility
Yoga helps with fatigue
"my sleep is much better now"
Kanesha, G, Santa Rosa CA
"yoga without leaving home works for me"
Mary, P, Orlando FL
5 Facts About Yoga
1. Women account for 72% of yoga practitioners
2. No prior experience needed to benefit from this practice
3. Focusing on breathing naturally reduces stress, anxiety, depression
4. This 5,000 year old practice is not "just a fad"
5. 43% practice yoga at home, 2 - 3 times a week, 5 to 15 minutes per session
5 Simple Yoga Poses at Home
Child's Pose
Step 1
Gently kneel down, spread your knees apart on your mat, and slowly bend forward
Never rush in and out of any poses
Let your hips sink slowly between your thighs
Rest your forehead on a rolled up towel
Now listen to your breathing for a 2 or 5 minutes
Discover your new inner peace
Learn to concentrate on your breathing for short periods of time,
this is key
Benefits;
Relaxes your shoulders, lower back and ankles, opens the hips
Helps fight insomnia
Releives pressure off your back and hips
Simple and calming
Corpse Pose
Step 2
On your mat, slowly lay on your back
Now we'll learn how to relax all muscles in different zones starting from your head down to your toes
Relax all your muscles in this sequence;
Start from the head, your face muscles including your cheeks, ears and eyebrows muscles, neck area, shoulders, elbows, even your hands and fingers, tummy, hips
Move down to your legs, knees ankles, right down to all ten toes
Follow this pattern each time
Feel your body sink deeper with gravity, this is a game changer and should be applied to each pose
Your breathing is your focus now, safely relax all muscles to a deeper level
Awaken your inner peace naturally
Start and end each session with this new habit
If needed, use a rolled up hand towel under your neck
Benefits;
Relieves stress, fatigue and sore muscles
Increases positive vibrations
All-around feel-good natural position
Zero experience needed
Happy Baby Pose
Step 3
Slowly lay on your back
Balance yourself by grabbing both feet
Slowly pull them closer and evenly to your chest if you can
Gently open your hips and get comfortable
You can massage or tickle your toes at the same time
Now smile 😌
Benefits;
Awakens your inner child
A perfect yoga pose for beginners
An instant mood booster
Decreases the onset of lower back pain
Opens hips, stretches hamstrings and thighs
Improves balance and calms the brain
Takes the gravity pull off your hips, legs and feet
Cobra Pose
Step 4
Slowly lay face down on your mat, use your hands and arms to lift your chest, shoulders and head, in a slightly upright, but comfortable position
No need to straighten your arms or overstretch your tummy
Take a minute to enjoy this new position, listen to your breathing pattern
Feel your tummy and hips stretch in a new direction
Never over stretch your back or neck
This is your time now, listen to your breathing, it's all that matters
Benefits;
Tones the buttocks
Soothes sciatica
Relieves fatigue
Aides in concentration and balance
Easy to do
Notes;
Listen! You’ll be amazed how easy these poses are
It's critical to never overstretch, never rush in and out of poses
Just perform one pose per session 5 to 10 minutes
A small pillow, rolled up towel or comfortable surface to lay on may help
This is only an introduction to encourage natural methods of relaxation
and intended for illustrative
and educational purposes only
