10 yoga postures to celebrate International Women’s Day

Get ready for International Women’s Day with these yoga poses designed to strengthen your body and mind.

 is International Women’s Day , and what better way to celebrate it than with yoga? Yoga has many benefits, especially for women. That’s why we’ve got some poses for you to practice this International Women’s Day with your mother, sister, daughter, friends, or even on your own.

These 10 yoga poses can help women feel more confident, balanced, and centered, while strengthening the body and mind.

1- Spinal flexion pose

The spinal flexion pose is a good way to start a yoga session because of its simplicity. It can also help you find a regular rhythm to breathe.

How to do ?

1. Sit on the floor with your legs apart and bent so that the soles are touching.

2. Let your arms relax in your lap, or cradle your feet with your hands together.

3. Inhale deeply, letting your chest rise forward and up.

4. Then exhale rounding your shoulders

5. Let your chin slowly drop forward as you exhale.

6. Do this several times, gradually increasing your pace and breathing.

2- Child’s pose (or Balasana)

Child’s pose is one of the basic poses of yoga that fits easily into any routine. It is known to open the hips and relieve tension in the lower back.

To do Child’s Pose:

1. Kneel on the floor with your knees hip-width apart and your feet together so the big toes are touching.

2. Sit on your heels and lean forward with your torso between your thighs and your forehead on the mat.

3. Extend your arms above your head, palms flat on the floor.

4. Stay in this position while inhaling and exhaling.

3- Chien tête en bas (ou Adho mukha svanasana)

First, the downward facing dog position increases blood circulation and strengthens your upper body. Then, it stretches the hamstrings, calves, glutes and spine.

To do this pose:

1. Get on all fours, feet and knees apart.

2. Raise your knees above the floor, with your legs straight.

3. Bend your knees a little if you feel too much tension in your hamstrings.

4. You can also spread your feet and hands further apart until you get enough length for the pose.

5. Inhale deeply and exhale while holding this pose.

4- La posture du Chat/Vache (ou Mārjārnāsana Mukha)

To do the cat-cow pose:

1. Get on all fours, back straight, arms vertical to the shoulders, knees and thighs perpendicular to the floor.

2. Inhale and gently raise your head forward and toward the ceiling.

3. By doing this, you create a curve down your back while keeping your shoulders low and away from your ears.

4. As you exhale, do the reverse and pull your head inward so you are looking at your navel.

5. Create an upward curve on your back.

5- Laying the plank

Plank Pose is usually performed right after Downward Facing Dog. This is one of the simple yet effective yoga poses that can improve upper body strength. Indeed, it works the main muscles of the arms, back and shoulders.

To do it :

1. Move your chest forward to get into a push-up position.

2. Make sure the soles of your feet are off the ground.

3. Your body should form a straight line from the top of your head to your back and legs.

6- Chair posture (or Utkatasana)

This posture is a standing position that stretches the spine and strengthens the ankles, knees and back.

To do this pose:

1. First, stand upright with your feet hip-width apart.

2. Raise your arms, palms facing each other.

3. Bend your knees and squat down as if lowering yourself into a chair.

4. Make sure your knees don’t go over your toes.

5. Keep your back as straight as possible, resting all of your weight on the balls of your feet.

6. Hold this position while inhaling and exhaling.

7- The tree pose

This yoga posture is a good example of how yoga is as meditative as it is physical. In fact, it is one of the yoga poses that helps calm the mind and create inner center or focus. The posture strengthens, at the same time, your legs, your spine and by stretching your hips.

To do this pose:

1. Start with your feet apart and your hands on your hips.

2. Then bend your right knee and place the sole of your left foot against the inside of your left leg.

3. Keep your back straight, then bring your hands together, palms touching, as in a prayer pose.

8- The posture of the boat

Boat pose is a good alternative to sit-ups and sit-ups because it works your abs and core without risking neck strain.

To do this pose:

1. Begin by sitting with your knees bent and your feet flat on the floor.

2. Slowly lean back and find a good balance for your weight on the pelvic bones,

3. Raise your legs with your knees bent and your shins parallel to the floor.

4. Raise your arms parallel to the floor, palms facing you.

5. Stretch your legs out to form a straight line.

6. Keep your back straight, using your core muscles to support the weight of your legs.

7. Hold this position while inhaling and exhaling.

9- The posture of the garland (or Malasana)

This posture is effective for stretching the lower back and hips. It also strengthens the ankles. This position also helps relieve constipation and menstrual cramps.

To make the garland:

1. Stand with your feet wide apart, toes slightly turned out.

2. Bring your hands together in a prayer pose.

3. Let your elbows rest on the inside of your knees to open the hips.

4. Keep your back straight and hold this squatting position for at least a minute while inhaling and exhaling.

10- The Pose of the Half Lord of Pisces (or Ardha Matsyendrasana)

Firstly, the pose of the half lord of the fishes is effective in strengthening the spine, increasing blood circulation. Second, it improves digestion and stretches the back, neck, hips and shoulders. Third, it is a good way to relieve tension in the lower back.

To do this pose:

1. Sit on the floor!

2. Left leg straight, right knee pointed towards the ceiling.

3. The right foot firmly planted on the ground outside the left thigh.

4. Then place your right hand on the floor, behind your right hip, while keeping your back straight.

5. Raise your left arm towards the ceiling.

6. Inhale while maintaining this position.

7. As you exhale, bend your left arm, palm facing the wall.

8. Place the elbow on the outside of your right knee.

To conclude, practicing yoga is a great way to celebrate International Women’s Day. The reason is that the 10 yoga postures presented in this article are specially designed to build inner strength and self-confidence in women.

If you incorporate these postures into your yoga routine, you can not only improve your physical and mental well-being. You will also feel more connected to your body and your inner power. By celebrating International Women’s Day with these yoga postures, women can remind themselves of the importance of taking care of themselves: their mental and physical health.