Yoga for Women: Exercises

WARRIOR III POSE: Start in mountain pose with the heels slightly apart, big toes touching, legs straight, chest lifted, pelvis in neutral position. Place hands on hips, one step back with your right foot, so just the right toes touching the ground, all your weight on your left foot.

Keep your right leg extended in a straight line when you start to lean forward from your hips. Balance the length of your body, your right heel to your fingertips on your left leg until your torso is parallel to the ground. Keep your weight evenly distributed across the inner and outer heel, with hips. Begin with 5 breath cycles and progress to 15.

Lift your torso and back to Mountain Pose, repeat on the other side.

PLANK POSE, Side-PLANK POSE
Start on your hands and knees, hands directly under shoulders, knees under hips. Move feet back until your legs are straight and you're balancing on toes, feet together. Keep your shoulders pulled back and down, arms outstretched. This is the Plank Pose.

Clenching his ankles together, roll out of the left foot, feet stacked, legs straight. Raise your right hand toward ceiling then look. Let your abs support your body without clamping and cracking. Then right to the floor, rolling down toward the right, and return to the Plank Pose. Repeat on the other side. Hold each pose for 5 breaths.