Yoga poses for women over 40: stimulate flexibility, strength and relaxation, improve your general well-being in this transformative decade.
Reaching quarantine can be a transformer moment in the life of a woman. It often brings a new understanding of health, well-being and personal care. As physical strength may not be what it was in the past, it is essential to adapt your fitness routine. Yoga for women over 40 is a mild but effective way to maintain flexibility, strength and mental clarity. By doing a perfect practice for women in their forties to explore various yoga poses which can improve their general well-being during this dynamic decade of life.
Is yoga good for those over 40?
Before detailing specific poses, let us underline the advantages of the integration of yoga in your routine:
- Increased flexibility: Regular practice helps maintain and improve flexibility, by reducing the risk of injury.
- Improved force: Many yoga poses strengthen central areas, supporting global physical health.
- Stress relief: Yoga promotes relaxation and mindfulness, helping to fight against stress often experienced during this stage of life.
- Improved posture: As you get older, posture can suffer. Yoga emphasizes alignment and can help rectify this problem.
- Emotional balance: Yoga encourages the release of stress and promotes emotional stability, essential to navigate in changes in life.
Yoga poses for women in their forties
Yoga expert Himalaya Siddhaa Akshar shares several yoga poses for women over 40 who meet the needs and capacities of this age group. They are designed to improve flexibility, strength and relaxation.
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Cat-Cow Stretch (Marjaryasana-Bitilasana)
Benefits: This flow between two poses warms the spine, relieving the back tension and improving mobility.
How to play:
- Start in a table position, hands and knees on the ground.
- Inspire while you hide your back, raising your head and the lumber (cow).
- Exhale while you turn your spine, sliding your chin on your chest (like a cat).
- Repeat 5 to 10 times, by synchronizing with your breath.
2. Dog oriented down (Adho Mukha Svanasana)
Benefits: This complete installation of the body strengthens the arms and legs while stretching the spine and the hamstrings.
How to play:
- Start on your hands and knees.
- Return your toes and lift your hips, straightening your legs and arms to form an inverted “V”
- Relax your neck and hold them for five breaths.
3. Warrior II (Virabhadrasana II)
Benefits: This installation reinforces the strength of the legs, hips and nucleus while promoting stability and concentration.
How to play:
- Get up, spread your feet.
- Turn your right foot to 90 degrees and fold your right knee, keeping your right left leg.
- Stretch your arms on the sides and look at the right fingers. Take hold for 5 to 10 breaths and switching.
4. Pose of triangle (trikonasana)
Benefits: Ideal for improving balance, stretching the spine and strengthening the legs.
How to play:
- From Warrior II, straighten your right leg.
- Go forward with your right hand, then lower it on your tibia or ankle, extending your left arm up.
- Maintain a straight line with your left fingertips to your left foot. Hold 5 to 10 breaths, then switch to the other side.
5. hang forward (Paschimottanasana)
Benefits: This installation helps stretch the hamstrings and lower back, promoting relaxation and general well-being.
How to play:
- Sit with your legs extended directly in front of you.
- Inspire, lengthen your spine and exhale while reaching your feet.
- Hold for five breaths, feeling stretching on the back of your legs.
6. Bridge Pose (Settu Bandhasana)
Benefits: Strengthens the back, stretches the chest and spine and relieves tension.
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How to play:
- Lie on your back with your folded knees and the hip width.
- Push through your feet, raising your hips while tightening your shoulder blades together.
- Hold 5 to 10 breaths before reducing your hips.
7. Pose of the child (Balasana)
Benefits: This relaxing pose is perfect for relaxing and calming the mind.
How to play:
- Age at agency on the carpet and sit on your heels.
- Stretch your arms forward and lower your chest between your thighs.
- Rest your forehead on the carpet and breathe deeply for several breaths.
8. Pose of corpse (Savasana)
Benefits: This final relaxation installation helps to integrate the advantages of your practice and promotes deep relaxation.
How to play:
- Lie flat on your back with your legs comfortably separately and arms by your sides, the palms turned upwards.
- Close your eyes and let your body soften in the ground.
- Stay here for 5 to 10 minutes, focusing on your breath.
Tips for practicing yoga in the forties
- Listen to your body: It is essential to pay attention to what your body tells you. If a installation seems uncomfortable or painful, modify it or jump it.
- Focus on breathing: Deep and conscious breathing improves the advantages of each installation and helps to concentrate.
- Use accessories: Do not hesitate to use blocks, straps or cushions to make the poses more accessible and comfortable.
- Practice mindfulness: Pay attention to your body and feelings, which can improve your emotional well-being.
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