10 Best Yoga for Women's Movement

10 Best Pilates for Women's Movement
Now yoga and fitness is a trend in the world of gestures, maintain health and weight-loss. Indeed, the benefits of yoga and fitness has been proven. Pilates has become one of the methods taught in fitness centers fitness. But many people either practice yoga and fitness, especially women, so results are not optimal. Here are a list of 10 yoga and fitness poses to health and also the movement of yoga and fitness to shed bodyweight that can be practiced in your home.

Child's Pose
Stretches body, quads, again. His movements:
1. Kneeling on the earth with you touching and you hip-width apart. Sit on your pumps.
2. Lay your body between the lower limbs and carry your forehead to the mat. Extend your palms to deoan until your palms touch the earth. Close your eyes and relax. Carry for at least one instant.

Why is it excellent for you?
Pose like going to bed is to start your body and helps reduce the tightness.

Downward Experiencing Dog
Stretches the back, hamstrings, glutes, calves, enhance the deltoids, triceps.
Following motion:
1. Start with palms and feet, feet and feet hip-width apart. Location palms neck wider apart and fingers spread wide.
2. Pressing your palms firmly, raise you off the earth and straighten up you.
3. Move your palms forward a few inches, move you again a few inches to lengthen the present. Click your lower limbs as you press them into the again wall. Click the heel to the rear and towards the earth (although it may not reach the mat).
4. Head and relax your neck and let back slide again toward you. Relax slowly. Carry for at least one instant.

Why is it excellent for you?
Downward Experiencing Dog Cause is a tactic amplifier breasts. And as an inverting (meaning your body higher than your heart), thus improving circulation.

Warrior II
Stretches body, inner lower limbs, torso, enhance the quads, abdominal, neck.
Following motion:
1. Stand immediately with feet start. Turn the right base so your feet pointing towards the top side of the mat. Turn your eventually left base at 30 degrees.
2. Raise palms to neck height, similar to the earth, palms facing down. Extend your right joint and leg so that the bone dry 90-degree angle.
3. wrinkle tailbone softly as you pull your abdomen, hold your breathing for 5 blast and out through the nose. Extend your right leg and recurring on opposite side
Why is it excellent for you
This powerful present will make you grow tall, lean, toned palms and feet more firmly.

Plank Pose
Strengthens the palms, again, back, core, quads.
Following motion:
1. Downwards facing dog position from above, press into the palm of the hand and carry your torso forward so that the neck is above the wrist and you're on top of a push-up position.
2. Click your heel into the wall behind you and head up to the top side to form a immediately line from the top of your head to your pumps. Carry for at least 1 instant.
Why is it excellent for you?
Plank is a simple yet challenging way to build breasts strength, a lot of muscles that work together like muscles in the palms, again.

Fierce Pose
Stretches the back, enhance the quads, ankle joint, again.
Following motion:
1. Widen you hip-width apart, feet spread to create a stable base. When you raise your palms up, palms facing each other, bend you and seat your butt again as if you were sitting in a chair.
2. Pull the abdomen to avoid the arch in your again. Put all your bodyweight into your pumps and make sure you do not pass your feet. Carry your breathing for 5 times in greatly and blowing out through the nose. Rest for one instant. Repeat.
Why is it excellent for you?
This present guarantee if you are injured, enhance the quads, providing strong support around you, make a joint injury resistant. Fierce present also improves posture.

Tree Pose
Stretches body, inner lower limbs, enhance you, back,
Following motion:
1. Stand with feet immediately and touch, palms on body. Transfer bodyweight to eventually left base as you bend your right joint and position your right base on the inside of your eventually left base. For beginners, can start putting the ankle joint, to yoga and fitness that can be placed higher on the leg. Gently press your right base to eventually left base.
2. cover palms across his torso in prayer present. Wait for 1 instant. For more advanced yoga: Raise your right arm immediately above your head, palms facing in.
Why is it excellent for you?
On days when your mind is chaotic, the present is intended to focus the mind.

Garland Pose
Stretching the body's again, groin, hip, ankle joint.
Following motion:
1. Stand with feet slightly wider than your body start. Cakupkan tangandi palms over his torso like a present of prayer. Turn your feet facing slightly out.
2. Extend you and squat deep in between you. With his palms still covered before side of the torso, press your elbows into the middle of the joint is slowly, opening your body. Keeping your back immediately and torso start. Feel the tension in your body behind the lower melting. Carry for at least 1 instant.

Why is it excellent for you?
This present can alleviate problems such as constipation and abdomen cramps
Boat Pose
Strengthen the eyes, quadriceps
Following motion:
1. Sit with feet bent, feet flat on the earth. Tilt your body to lean again like position. Lift you so shins similar to the earth, feet bent.
2. Extend your palms forward similar to the earth, with palms facing each other. Keep your torso up high and start to straighten up you. Carry for 5 to 10 breathing. Repeat 5 times.

Why is it excellent for you?
This yoga and fitness present exercises the neck without tiring.

Boat Pose

Strengthen the eyes, quadriceps
Following motion:
1. Sit with feet curved, feet flat on the earth. Point the body to slender back like position. Lift your feet so legs similar to the earth, feet curved.
2. Extend your hands forward similar to the earth, with hands experiencing each other. Keep your chest up high and start to straighten up your feet. Hold for 5 to 10 breathing. Recurring 5 times.

Why is it good for you?
This yoga pose stretches the neck without tiring.

Bridge Pose
Stretching the top side of your body, enhance the hamstrings.
Following motion:
1. Lie on your again, bend you and position you on the earth in employment of hip-width apart. Fingers facing immediately ahead. Place your palms immediately along your sides with palms down.
2. Click softly to you so that your body are raised higher. Let the top side of your body slowly up and down along with the breathing. Carry for 5 to 10 breathing. Repeat three times.

Why is it excellent for you?
This present opens the torso and ribs, deepen the breathing and the more oxygen you can increase the body's energy.
Half Lord of the Fishes
Stretches body, back, again, neck, enhance the spine
Following motion:
1. Sit on ground with feet outstretched before side of you. Then carry your right base to the earth on the outer eventually left hip. (Position of the right joint toward the ceiling).
2. Extend your eventually left joint and carry your eventually left leg to the outside of your right leg. Place your right hand on the earth just behind your right hip. Raise your eventually left arm toward the ceiling. As you exhale, bend your eventually left arm and position your eventually left elbow to the outside of your right joint.
3. Your back long, by inhaling and breathing greatly. Click the eventually left elbow to your right leg to help rotate your breasts. Look at the wall behind you. Carry for 5 to 10 deep breathing. Repeat on lack of.

Why is it good for you?
This pose opens the chest and ribs, deepen the breath and the more oxygen you can increase the body's energy.

Half The almighty of the Fishes
Stretches body, back, back, fretboard, enhance the spine
Following motion:
1. Sit on ground with feet outstretched before side of you. Then carry your right base to the earth on the external eventually left hip. (position of the right joint toward the ceiling).
2. Extend your eventually left joint and carry your eventually left leg to the outside of your right leg. Location your right hand on the earth just behind your right hip. Increase your eventually left arm toward the limit. As you breathe out, bend your eventually left arm make your eventually left knee to the outside of your right joint.
3. Your back long, by inhaling and inhaling greatly. Click the eventually left knee to your right leg to help move your breasts. Look at the walls behind you. Hold for 5 to 10 deeply inhaling. Recurring on lack of.