Yoga can help girls and young women develop better posture, improve self-esteem, lower stress, release muscle tension and increase flexibility. Young people tend to lose flexibility as they age and yoga can help counteract this trend. Yoga, like any physical activity, helps maintain a healthy weight, but unlike most other activities yoga promotes body awareness and deep breathing.
Standing Forward Fold
The standing forward fold pose stretches the calves, hamstrings and hip muscles. This is especially beneficial if you are sitting at a desk for most of the day as your hips can become tight. It is also used for fighting fatigue, anxiety and headaches, according to "Yoga Journal." The actual name for the pose is Uttanasana, which is usually translated as standing forward bend or fold. This pose begins in Mountain pose (Tadasana), which requires you to stand up tall with good posture. Stand up tall with your legs together and place your hands on your hips. Pull your shoulders back, lift your ribs and straighten your legs. Look straight ahead and inhale. Then, bend forward from the hips and fold your upper body onto your legs as you exhale. Touch the floor with your hands if you can. Stretch your torso forward as you bend forward to maintain length in your spine. Relax your head toward the floor. A variation is to cross your arms to hold your elbows and let your arms hang toward the floor. You may hold the pose for 30 to 60 seconds. Breathe in and out through your nose as you hold the pose and let yourself go farther with each exhalation if you can.
Warrior 1
Warrior 1 is the first of three Warrior poses. Warrior I or Virabhadrasana I does not promote violence or warfare. The Warrior poses promote being spiritual warriors. Warrior 1 works the muscles of the legs, ankles, back, arms and shoulders. The chest, shoulders, stomach, groin and neck stretch during this pose. To perform Warrior 1, stand in Mountain pose at the top of a yoga mat and then exhale as you step your left foot back about 3 to 4 feet. Point your left foot at a 45 degree angle away from your body. The right foot points straight ahead. Bend your right knee to at least a 90 degree angle but keep your left leg straight. Both heels are flat on the floor. Keep your hips facing forward. Then, lift your arms overhead and touch your palms together. Reach up and look up as you gently arch your back into a mild backbend. You may stay in this pose for 30 to 60 seconds and then repeat on the other side.
Downward Dog
Downward Dog or Downward-Facing Dog pose is a popular pose that strengthens the upper and lower body as well as fights stress and mild depression. It stretches the backs of the legs and shoulders. When a block or blanket is used under the head, down dog can ease menstrual pain, according to "Yoga Journal." The true name for the pose is Adho Mukha Svanasana. To do down dog, begin lying on your belly with your hands next to your shoulders. The fingers point forward. Breathe in and then push your body off the floor as you breathe out through your nose. Lift your hips toward the ceiling and straighten your arm and legs. Press your heels into the floor and space them hip-width apart facing forward. Pull your shoulders back and away from your ears. Turn your elbows in and flatten your back. Your head is positioned between your biceps. Ideally, your body will look like an upside down "V" when you are in the pose correctly. You may hold this pose for one to three minutes.
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