There are a variety of factors we need to consider while creating workouts for women. Our constitution is distinctly different from that of men as we are more in tune with the cycles of nature than our male counterparts. Our hormones are periodically in a state of flux due to the monthly cycles which are synced with the phases of the moon.

Further, understanding the fitness needs of women, Dr Mickey Mehta, Global leading holistic health guru, has devised an exercise program for us. As compared to men who are interested in muscle building, women for the most part are more inclined towards increasing flexibility and endurance training. Below are 3 exercises that should be a must for all women. However, Mehta suggests that all exercise programs should only be followed after consulting a qualified physician.

Dynamic Cobra Pose

dynamic cobra pose

This dynamic pose is great for stretching out the abdominal muscles while in cobra pose and strengthening the back while in a downward-facing dog. This pose also opens up the heart chakra and builds confidence and stability in the practitioner. The flow created in this exercise is excellent for the optimal functioning of the endocrine glands.

Lie down on your stomach and place the hands next to the chest on the mat. As you inhale lift your chest off the mat and arch backwards dropping the head back. As you exhale tuck your toes and lift the body in an inverted V with the heels and palms flat on the ground. Keep a fluid movement that is coordinated with the breath.

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Child's Pose

childs pose

Child’s Pose is one of the most important resting poses in yoga. It offers a gentle stretch for the back, hips, thighs and ankles and it helps relieve back pain. Come to your hands and knees on the mat. Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching. Bring your belly to rest between your thighs and your forehead to the floor. Stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards.

Dynamic Bridge Pose

dynamic bridge women

The lower back is contracted and therein strengthened in the bridge pose whereas the internal organs get squeezed and the toxins are pushed out in wind release pose while aiding in digestion.

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Lie down on your back and raise the knees while keeping the feet flat on the floor. As you inhale raise the glutes off the floor while bringing the chest as close to the chin as possible. As you exhale bring the back flat on the mat while hugging the knees into the chest and bringing the forehead up to meet the knees. Keep a fluid movement which is coordinated with the breath.

One of the most important parts of any exercise regimen is that it should be done regularly and complemented by a healthy diet comprising of wholesome and nutritious ingredients. Most importantly the state of mind of the individual while eating and exercising plays a vital role in determining the overall wellness quotient of the individual.