Top 5 Yoga Poses Every Woman Should Know

Women are versatile and competent souls. They work at home and for society. Their body undergoes a lot of changes during time, like menstruation, pregnancy and menopause. Women’s basic strength, hormones and muscle mass are different from men’s. Women need rest just like others, both physically and mentally. 

Here comes the importance of Yoga for women. It helps to balance their mind and nurture their soul. Yoga is not another kind of chore. Instead, if women make it into a habit, it will make their life a relaxed one. May people have doubts about the perfect age to start practising yoga? Then here is your answer: there is no specific age, and you can even start it even today. 

In this blog, you will get a deep insight into the topic of Yoga for women. We are also going to explore the benefits of yoga for women, and five major yoga poses perfect for women. Let’s explore. 

Benefits of Yoga for Women

We already saw that yoga helps women to have a much more balanced life. The benefits of yoga for women are not limited to physical relaxation. It helps to support your mind, mental health, mindfulness and hormonal balance. Let’s look at the major benefits of yoga for women. 

1.Yoga can help hormonal balance.

Most of the women’s bodies experience hormonal variations throughout their lives. From adolescence, they go through a monthly hormonal cycle. When they choose to become parents, pregnancy brings major hormonal fluctuations. Menopause is one of the important life phases of women. It hit with another set of hormonal changes, even experiencing hot flashes and sleeplessness.

The right way to resolve these hormonal fluctuations is through regular yoga practice. Yoga for women helps to balance hormones and make the hormonal imbalances that happen during menstrual time and menopause time tolerable. Most of the women around us face premenstrual tension, for example, mood swings, skin problems and bloating. Yoga has the power to reduce these symptoms. 

2.Yoga can minimize menstrual pain.

The depth of menstrual pain is different for every woman. For some of them, the pain can be highly intense. There are some yoga poses exist which can help to reduce pain by enhancing the circulation to the abdominal muscles. The meditative aspect of yoga can relax a woman’s mind. 

3.Yoga could improve fertility.

Some married couples face the issue of infertility. When it comes to women, constant stress can be the reason; Yoga can help relieve that stress. The reduction of stress can help with balancing hormones. Yoga also proved to enhance both male and female fertility. Practising specific asanas in your daily life can make your body ready to conceive.

4.Yoga can offer comfort during pregnancy.

Yoga offers significant benefits for pregnant women. It includes reduced stress and improved muscle strength and flexibility. It can also help reduce pregnancy symptoms like back pain and nausea. 

5.Yoga speeds up postpartum recovery.

Engaging in yoga can significantly benefit women’s health. It contributes to enhanced cardio-metabolic health, improved blood circulation, and decreased risk of heart disease. Yoga can also help to connect with the body and mind after delivery. 

6.Yoga boosts flexibility and strength.

Daily practice of yoga could improve flexibility, balance and physical strength. If you are a person with stiff muscles and a bit of flexibility, Yoga could transform your body by increasing muscle strength and elasticity. 

7.Yoga improves sleep quality.

Women out there struggle to get better sleep. Yoga is the best practice to solve this issue.

5 Yoga Poses Perfect for Women

We understood the benefits of Yoga for women. Now, we are going to explore the Five yoga poses perfect for women. Come, let’s look at each of them briefly. 

1.Shambhavi Mahamudra

Shambhavi Mahamudra is known for the powerful Yoga practice among other yoga practices. Regular practice of Shambhavi Mahamudra

helps reduce stress and improve concentration and mental clarity. It is the best way to acquire emotional balance. Shambhavi Mahamudra may contribute to balancing the nervous system and enhance the sense of self-awareness.

Let’s have a brief look at how to practice Shambhavi Mahamudra in simple steps.

  • Sit comfortably in a meditation asana with a straight spine, hands on your knees, and forming a gyan mudra. 
  • Close your eyes, relax all facial muscles, then focus forward and slowly raise your eyes while inhaling. 
  • Maintain the mudra and calmness. 
  • Try to maintain your focus for a brief period at the beginning, and if you feel discomfort, simply release it. 
  • Throughout the process, keep your eyes closed and relaxed. 
  • Exhale slowly as you shift your focus. 
  • Gently return to your original position and open your eyes.


Malasana, also known as Garland Pose, is a deep squat that is good for pelvic floor health. It offers several benefits specifically for women. It strengthens the pelvic floor muscles and helps stretch the hips, groins, lower back, and ankles. Malasana helps to prepare for childbirth by strengthening the muscles used during labour. Here is how to practice Malasana: 

  • Start by sitting comfortably in a meditation asana with a straight spine, hands on your knees, and forming a gyan mudra.
  • Separate thighs wider than torso. 
  • Lean forward, fitting the torso between the thighs. 
  • Press elbows against inner knees with palms together. 
  • Lengthen the front torso. 
  •  Hold 30 seconds to 1 minute, then straighten your knees into Uttanasana.


Vriksasana Vrksasana or Tree Pose helps to strengthen your core muscles. Vriksasana enhances the physical and mental well-being of women. It helps to open and stretch the hips, which can be particularly beneficial for women who experience tightness in this area. The pose stretches the inner thighs, groins, and shoulders, enhancing overall flexibility. Let’s look at the steps of how to do Vrikshasana properly.

  • Begin practising by standing upright with feet 2 inches apart. Balance on your left leg, and as a next step, lift your right leg.
  • Then, place the top portion of your foot against the inside of your left thigh. Inhale, raise your arms and hold your arm for 10-30 seconds.
  • Repeat on the other side.

4.Utkata Konasana

Utkata Konasana, also known as Goddess Pose, helps to improve balance and strengthen core muscles. This pose combines strength, flexibility, and grounding, making it a valuable addition to any yoga practice. The deep squat and engagement of the pelvic region can help strengthen the pelvic floor muscles, supporting the reproductive.  Below are steps to practice Utkata Konasana. 

  • Stand in Tadasana with feet 3-4 feet apart, toes turned outward. 
  • Inhale, lifting inner thighs and lengthening spine. 
  • Exhale, bend knees and lower hips, stacking knees over ankles. 
  • Press weight into heels and outer edges of feet, working to bring thighs parallel to the floor. 
  • Maintain relaxed shoulders, long neck and spine, palms together above the head, and gaze forward. 
  • Hold for a few minutes or 5-10 breaths, then release by pressing into the ground and slowly straightening your legs as you rise.


Navasana or boat pose helps to improve mental peace and strengthens the core. Navasana primarily targets the abdominal muscles, helping to build a strong and stable core for women. Balancing in Navasana requires mental focus, which can improve concentration and mindfulness. Let’s explore how to practice Navasana.

  • Start in a seated position with knees being bent and feet on the floor.
  • Place hands behind knees, and lift the chest.
  • Engage back muscles while inhaling. 
  • Engage inner thighs, draw the lower belly in, lift feet to knee height, and straighten legs if comfortable. 
  • Stay for 2-5 breaths, then slowly release back to the floor.


I hope everyone got a deep idea about the benefits of Yoga for women. Are you looking to find a solution for your anxiety issues and physical health issues? Then Yoga is the best way to find the solution. Start practising the five yoga poses perfect for women mentioned in the blog. For more such yoga-related information and insights visit our page Hidden Mantra. Let’s start your healing journey with us. 

Dr. Arundeep M

Assistant Professor (BAMS, RYT, MD)

Dr. Arundeep M, a dedicated Ayurveda Doctor with a profound passion for holistic wellness. He is also a Certified Yoga Trainer, making him well-versed in both ancient traditions to inspire a healthier and more balanced world. As an Assistant Professor at Yenepoya (Deemed to be University), Dr. Arundeep is on a transformative journey to spread the wisdom of Yoga and Ayurveda, unlocking the secrets to a harmonious life. Join him on this empowering path and embrace the power of these ancient traditions for a more fulfilling and enriched existence.

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