Yoga- Women’s edition to stay fit at home in 2021

Yoga- Women’s edition to stay fit at home in 2021

Yoga has been amazing for women in various stages in their life, from stressful personal life to stressful family life. Whether you want to do yoga to relieve stress or stay fit at home in 2021, Yoga is the solution to all.
It is observed that some women like a safe space to practice with just women. And there is no safe place than working out for women at their home using Yoga.

Yoga-Wonders for women to stay fit at home

Women must inherit the yogistic lifestyle in their life for a healthy life. Fitness is necessary for a quality life. Bad health can surely reduce the smile and happiness in your life and multiply health and family issues. After all, if a woman is sick, the whole family collapses since anyhow the woman of the house is the one who’s the pillar of the house.

Woman’s health issues can surely be quite depressing when health issues gradually started troubling life. Problems like back pain, regular migraine issues, etc. are just an example of the home-makers or working women who work day and night to give themselves and their family a better life and a better lifestyle, and to make your pillars strong, a woman must adopt a yogistic lifestyle.

Women are often seen to live to eat instead of eating to live. That’s one thing that creates a disaster, especially in a woman’s life. Often ladies are observed to be much moodier as compared to the boys resulting in excessive eating and ending up eating junk food out of stress.

Food is important for one’s survival and one must take care of food requirements. Often women are found so busy in their daily work and job work that they forget to take care of their physical workout and end up losing their fitness. This, later on, creates problems like back pain, headaches, gluten-fat, etc. Ending up with such a pack and hectic schedule, the only and the most preferred rescue to stay fit is maintaining a diet to eat for survival and not live to eat. Also, one must prefer a regular practice of yoga along with a properly balanced diet.

Hear the SOUL of your body  keep yourselves happy

Hearing out your mind and soul of your body is a must to do the thing that one often ignores and neglects the most in their life. Listen to what your soul says and be body positive. Hearing your biological rhythm to have food is important. Try to understand your body and its diet. Eat in small proportions. Once you manage and balance your exercise routine.

After maintaining a good routine, you will surely experience the good factors and make sure to comprehend that it’s a slow process and it will take you time to maintain yourself and win back your health but you must stay in a routine with a good diet and yogistic lifestyle.
Here is the list of 6 amazing yoga poses you can try at home and keep yourselves fit and healthy.

6 yoga poses helpful for women to stay fit at home

1.Chaturanga Dandasana Yoga

Begin with a plank, put your shoulders  in front of your hands and press the balls of your feet, pushing the soles of your feet back, as if there is a wall behind you.

2.Jalandhara Bandha Yoga

Sit in a comfortable cross-legged position. Place your hands on the knees with your palms facing upwards. Inhale so your lungs are almost full, and then retain your breath. Drop your chin down and relax your shoulders away from your ears. Hold as long as you feel comfortable.

3.Ardha Pincha Mayurasana Yoga

From Table position, lower the forearms to the floor, tuck the toes under, and lift the hips towards the ceiling. Press the forearms, fingers, and palms into the floor, and press the hips up and back. Bend the knees and lower the hips back to starting pose and release, or come all the way down to the child pose

4.Urdhva Mukha Svanasana Yoga

Lie flat on the ground with your belly towards the floor. Your feet must face downwards, and your arms must be placed beside your body. Hold the pose for a few seconds. Exhale and release.

5.Bharadvajasana Yoga

Begin in Staff Pose, seated with both legs extended and elongate through the spine. While exhaling, start to twist the torso to the left. Hook the back of the right hand around the front of the left knee. Finally, if the bind is accessible, wrap the left arm around the back and grasp the right bicep with the left hand. Gaze to the left.

6. Ardha Matsyendrasana Yoga

Sit erect with your legs stretched out. Make sure that your feet are placed together and your spine is erect. Now, bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like. Then, place the right leg next to the left knee by taking it over the knee.

Not only this, Yoga works like wonders to give various solutions to problems easily by Yoga being a fabulous practice for mental relaxation and concentration in women also has wonderful benefits like:

• Great flexibility and balance of body
• Accurate BMI
• Less bad weight gain
• Shoot down in neck and back pain
• Excellent for people with asthma symptoms
• Cures or reduces blood pressure
•  Cures or reduces blood sugars
• Improved lipid (blood fat) profiles
• Cures or reduces cancer-related fatigue
•Confidence and fresh look with a better body image
• Sharper focus and concentration + general health awareness in 2021

After knowing such great wonders and advantages of yoga and ways of staying fit at home in 2021, are you still thinking to opt for Yoga or not, then you’re doing wrong to yourself. YOGA IS THE BEST WAY TO CURE ANY PROBLEMS IN 2021, LET IT SINK IN!!

Conclusion :

All the people especially women who are the caretakers and leaders of the ruling world must give themselves a checklist that they’re suffering and maintain fit to keep the wholesome family fit and healthy. Stay healthy and mentally strong at every stage of life. You need to take good care of yourself and especially your health. Whatsoever stress you have to spare some time out and relax with the help of Yoga and meditation.

Are yoga dresses much important than exercising comfortably for women?

No one in the field of Yoga would ask you to not wear certain type of clothes when exercising. Instead, it is about wearing the clothes that your body feels comfortable in. It is quite relevant to comprehend and accept your body. Confidence is one major thing that people lack these days in themselves because of the damaged bodies they’re carrying with a poor BMI(Body Mass Index).

Women who went to bed earlier are healthier than who don’t? State reasons.
What is the best way to inehrit yoga in women?
Best Yoga Poses For Weight Loss

Best Yoga Poses For Weight Loss


Yoga for belly fat reduction

Of all the fat that is accumulated in your body, belly fat is most stubborn to shed. Let us resort to the Yoga, the ancient Indian practice, that focuses on exercise, diet, breathing, relaxation, and meditation, for healthier living. There are numerous yoga asanas that aid in your endeavor to shed your belly fat. Let’s look at these asanas one by one and get to know how to work them to get a flat belly.

1. Tarasana:

Tarasana, also known as Tadasana, is the palm tree pose that requires you to stand straight like the palm tree. Popular yoga postures such as handstand, headstand, and full inversions are all part of this asana. This warm-up pose helps improve your blood circulation and readies your body for the asanas to come.

How to do:

 –  Stand straight with your feet together and hands to your sides.

–  Stretch your arms up while keeping them parallel to each other and palms facing inwards.

–  Raise your heel slowly and allow yourself to stand on your toes. Hold the position for at least 10 seconds.

–  Come back by bringing your heels down first and slowly get yourself back to your initial position.


This asana is not apt for you if you suffer from vertigo.

2. Konasana :

Konasana is the angle pose that has 2 variants. This asana is practiced to promote the health of your internal organs. To facilitate the burning of belly fat the second variant of this asana is practiced. In addition to reducing your waistline, this asana also improves your digestion, blood circulation, and nervous system stimulation.

How to do:

–  Stand straight with your hands to your sides and legs parallel to each other. Look ahead and have your chin drawn in.

–  Breathe in and bend your upper body to the right, above the waist.

–  Ensure that your hips and legs stay still while you keep your left arm close to your head.

–  Ensure that your head, neck, and chest, are perpendicular to your base.

–  The above-listed steps must be completed within 3 seconds while inhaling and hold the position for at least 6 seconds.

Yoga for weight loss/ yoga exercises to reduce hip and thigh fat

Yoga for hip and thigh fat

Yoga is one of the natural ways by which you can reduce your overall weight. The areas that usually pose to be challenging in your weight loss journey are the hip and thighs. The hours spent in the gym and the stringent diet restrictions all seem to be in vain when trying to burn thigh fat. If you have run out of all other options to burn hip and thigh fat, we recommend that you try yoga. Let us look at some proven asanas that can help you shed the stubborn hip and thighs fat.

1. Mandukasana:

Mandukasana, also known as the frog posture, is practiced to get rid of abdominal gas issues as well as burning your hip and thighs fat.

How to do:

• Begin by sitting in vajrasana pose.

• Round your fists while keeping both your thumbs inside and press your navel area with your rounded fists.

• While exhaling, bend forward slowly to get your chest to rest on your thighs.

• Ensure that your head and neck are up gazing forward and hold this position for at least 10 seconds.

• You can get back to your initial position by bringing your chest up from your thigh.


If you are suffering from spine issues, slipped disc, or lumber spondylitis, do not attempt this asana.

2. Shalabhasana:

Shalabhasana, also known as the locust pose is practiced to reduce fat accumulated around your waist, knee, thighs, and abdomen. Some of the asana benefits include improved blood circulation and flexibility.

How to do:

• Lie on your stomach with your back facing up.

• Ensure that your legs and heels are together with your hands at your sides (palms facing the ground and placed under your thighs).

• Your chest and forehead touch the ground.

• Now, raise your chin to place it on the floor.

• While inhaling, lift both your legs as high as you can backward. Continue to keep your palms pressed on the ground.

• Hold this position for a few seconds and slowly bring your legs down to the ground to come back to your initial position.


If you are suffering from the following conditions, refrain from practicing this asana –

• Asthma

• Hypertension

• Intestinal tuberculosis

• Peptic ulcers

• Heart disease

• Weak lungs.

3. Halasana:

Halasana, also known as the plough pose, is practiced to eliminate issues such as dyspepsia and constipation. It is a great exercise for strengthening your back and improving flexibility. It is suggested to children who have difficulty growing tall as per their age.

How to do:

• Lie on your back with your legs together and arms to your side.

• Now, slowing raise your legs carefully to chart angles up to 30o, 60o, and eventually 90o while your legs stay straight and vertical.

• Now, lift your truck while lowering your legs further across your head until it touches the ground.

• Hold this position for at least 5 to 10 seconds while keeping your arms pressed on the ground.

• To release, remove your arms, lower your torso, get your legs to 90o bringing yourself to your initial position.


If you are suffering from slipped disc, hernia, hypertension, stiff spine or cervical spondylitis, do not attempt this asana.

4. Parsvakonasana:

Parsvakonasana is the extended side angle pose that allows you to stretch your body right from your heel to your fingertips. This asana is found to be effective in helping with issues such as constipation, menstrual discomfort, infertility, sciatica, osteoporosis, and lower back pain.

How to do:

• First, stand in the mountain pose and with an exhale move one foot away from the other to get a 3 feet gap.

• Turn your right foot out but ensure both your heels are aligned.

• Bend your right knee to get a right angle between your thigh and ankle.

• Simultaneously, lower the right hand and touch the floor with your palm.

• Now, stretch the left hand upwards as straight as you can and look at the fingers of your stretched-out hand.

• Hold this position for at least 10 seconds.

• Repeat the same steps with your left side.


If you suffer from sciatica, blood pressure variation, headache, and insomnia, do not attempt this asana.

5. Supta Padangusthasana:

Supta Padangusthasana, also known as reclining big toe pose, is practiced to relieve lower back pain and arthritis pain. This asana provides a great stretch to your hamstrings, calves, and thighs while strengthening your back.

How to do:

• Lie on your back with your legs extended.

• Now, bend your right knee and pull your right thigh to your torso.

• Once pulled, hug your torso to your belly and loop a strap in the cup of the foot.

• Extend the right heel up to the ceiling and press your shoulder blades while pressing it to the floor.

• Flex the extended foot by trying to point the great toe of that foot.

• Hold the leg up for at least 10 seconds and repeat the same with the other leg.


If you are suffering from hamstring or shoulder injury do not try this asana. Pregnant women must also keep themselves from practicing this asana.

6. Ushtrasana:

Ushtrasana, also known as the camel pose, is known to yield great results in people suffering from a hunched back. It helps in regulating the endocrine system and also helps with better digestion in addition to enhancing your flexibility.

How to do:

• Begin by sitting in vajrasana pose.

• Slowly stand on your knees while your toes are pointing back.

• Bend your spine backward and hold your heels with the palms of your hands.

• Bend your head backward and hold the position for at least 10 seconds.

• To release, take your hands off your heels, bring your head, and rest of the body back to the vajrasana pose.


If you are suffering from vertigo, hernia, arthritis, or abdominal issues, refrain from practicing this asana.

7. Vyaghrasana:

Vyaghrasana, also known as the tiger pose, is effective in strengthening your arms, knees, and thighs in addition to improving your blood circulation. It is recommended, especially for its effectiveness in burning fat in the hip and thighs.

How to do:

• Begin by assuming the cat stretch pose.

• Now, slowly raise your right foot while maintaining the bent knee. Bring your foot as close as possible to the back of your head.

• Raise your head to look straight forward.

• Hold this position for at least 10 seconds, and slowly bring the right leg down under your hip and toward your nose.

• Now, press the thigh to your chest and hold this position for at least 10 seconds.

• Repeat the same with the left leg.


If you are suffering from pain in your hip, thigh, leg, neck, back, or joints, do not attempt this asana. Also, if you have spine issues, slipped disc, knee problem, or weak wrist, refrain from practicing this asana.

8. Parivrtta Trikonasana:

Parivrtta Trikonasana, also known as the revolved triangle pose, helps you deal with stiffness in your back and relieves back pain. It also helps regulate digestion and rids you of constipation.

How to do:

• Start by standing in tadasana pose and move your feet apart to accommodate a gap of 3 feet between them.

• Raise your arms to shoulder level with your palms facing down.

• Turn your left foot to an angle of 30o and your right foot to an angle of 90o but ensure that both your heels are in alignment.

• Bend your right thigh forward to align the right knee and ankle.

• Now, turn your torso to the right and bring your left hand to touch the floor.

• Hold this position for at least 10 seconds and repeat the same with the other side.


If you are suffering from low blood pressure, diarrhea, headache/migraine, or insomnia, do not attempt this asana.

9. Virabhadrasana 1:

Virabhadrasana 1, also known as warrior pose 1, is one of the basic yoga poses that is practiced to manage sciatica.

How to do:

• Start by standing in the mountain pose and thereafter, move your feet apart to gain a gap of 3 feet between them.

• Raise your arms forward, keeping them parallel to each other and perpendicular to the floor.

• Turn your left foot to an angle of 45o and your right foot to an angle of 90o but ensure that both your heels are in alignment.

• Turn your torso to the right while squaring your pelvis and bend your right knee over your ankle.

• Reach up while pulling your ribcage away from your pelvis. Stretch as much as you can and hold the position for at least 10 seconds.

• Repeat the same on the other side.


If you are suffering from hypertension, heart disease, shoulder issues, and neck pain, refrain from practicing this asana.

10. Virabhadrasana 3:

Virabhadrasana 3 is the pose of a warrior and is known to be effective to strengthen and tone your abdomen. It benefits also include improving your balance and posture in addition to burning fat in the hip and thigh areas.

How to do:

• Stand with your legs apart with a 4 feet gap between them. Bring your right foot forward.

• Bend your torso by putting your weight on your right foot.

• Raise your left leg backward till your thigh is parallel to the floor and your knee and heel are in alignment.

• Keep both your arms parallel to the floor while they are stretched forward.

• Hold this position for at least 10 seconds and bring down your raised leg to release.


If you are suffering from hypertension, heart disease, pain in shoulder or neck, and knee pain, do not attempt this asana.

11. Ardha Chandrasana:

Ardha Chandrasana, also known as the half-moon pose, is practiced to derive many benefits including relief from back pain, osteoporosis, constipation, sciatica, menstrual pain, and anxiety, among others.

How to do:

• Begin by performing the extended triangle pose on your right side while your left hand is placed on your left hip.

• Bend your right knee and bring your right hand to the floor.

• Now, start straightening your right leg while slowly lifting the left leg off the floor.

• Ensure that your left leg is straight and parallel to the floor.

• Thereafter, reach your left arm straight up, ensuring that both your arms together form a straight line.

• Look up at your extended left arm and hold the position for at least 10 seconds.


If you have any injury or pain in your knee, hip, shoulder, or back, do not try this asana.

12. Dhanurasana:

Dhanurasana, also known as bow posture, is practiced to derive benefits, including managing diabetes and burning accumulated fat around your belly, hip, and waist.

How to do:

• Lie down with your stomach to the ground and your back facing up.

• Slowly fold your legs backward by bending your knees.

• Extend your hands to grab your ankles or toes and pull up your ankles and thighs towards your raised torso and head.

• Look forward and hold this position for at least 10 seconds.

• To release, let go of your ankles or toes and bring yourself to the initial position. Inhale and exhale correctly through the asana.


Do not practice this asana if you suffer from –

• Appendicitis

• Peptic ulcer

• Hypertension

• Hernia

• Slipped disc

• Spondylitis.

13. Setu Bandha Sarvangasana:

Setu Bandha Sarvangasana, also called the bridge pose, is known for its ability to stimulate your internal organs, calm your mind, improve digestion, manage asthma and sinusitis. It is also practiced by women who are exhibiting menopause symptoms.

How to do:

• Lie on your back with your arms by your sides and place a thick towel or blanket to protect your neck.

• Press the sole of your feet on the floor by bending your knees.

• While pressing the floor with your hands and feet, thrust your buttocks upwards while tightening it.

• Ensure that your thighs and your feet are parallel when your buttocks are lifted up.

• Lift your buttocks till your thigh is parallel to the floor.

• Let your fingers be intertwined and let them rest on the floor under your lift

• Hold this position for at least 10 seconds and slowing bring yourself down to come back to the initial position.


If you have a neck injury or are suffering from neck pain, do not practice this pose.

All the above-listed yoga asanas are effective to help your burn the fat accumulated in your hip and thighs areas. However, practicing all the 13 elaborated asanas may not be feasible in one sitting. Hence, we have come up with a list of 5 asanas that can be practiced diligently to witness the same results. The asanas are –

• Mandukasana

• Halasana

• Virabhadrasana 1

• Dhanurasana

• Setu Bandha Sarvangasana.


It is a fact that shedding the stubborn fat in the hip and thighs region can be quite a challenge. However, yoga has proved itself time and over to be an effective weight-loss option. Practicing the listed asanas consistently alongside living a healthy lifestyle can help your burn the fat naturally and quickly. If you have run out of all options to gain a perfect waist and thighs, yoga is definitely worth a try!

Yoga is a natural weight loss option that has been effective in shedding fat in problem regions like hip and thighs. Practice yoga asanas to gain a perfect and healthy body.

Fat Loss Yoga | 5 Simple poses To Burn Body Fat Faster

Fat Loss Yoga | 5 Simple poses To Burn Body Fat Faster

Often one feels awful to be fat and ugly. But the real fact is it is not fat that makes you feel ugly, it is your mind that you mold that way that being fat.

Being fat or obese is not only making people underconfident and feel ugly about themselves but can also further lead to major diseases which can lead to complexities in your life.

Excessive body weight or fat is linked with various diseases and conditions, such as cardiovascular diseases and diabetes.

Shoot-up in body fat is commonly seen as an outcome of diet or lack of exercise as the body converts muscle to fat.

An excessive weight gain is termed obesityObesity is a structure of environmental (diet, exercise, lifestyle, etc.), hormonal, and inherited (genetic) factors in varying degrees.

Fat loss Yoga is the science of right living and, as such, is intended to be incorporated into daily life. It works on all aspects of the person: the physical, vital, mental, emotional, psychic, and spiritual.

Most people think of Fat loss Yoga as something that helps calm the mind, but there is more to it than you think. With regular practice of Fat loss Yoga asanas, you’ll surely get to reduce body fat.

Getting out of such complexity is made easy by the wonders of Fat loss Yoga. Let’s dig more into this topic and see if Fat loss Yoga truly is convincing to reduce full body fat or not.

Does Fat Loss Yoga Burn Body Fat Faster?

Fat loss Yoga has changed millions of people every day and is continuing to do so without any major investment and just a few hours or minutes of exercise daily is doing wonders for many individuals. Fat loss Yoga for weight loss is a surely debatable topic. Many people believe that Fat loss Yoga alone does not support or do wonders for weight loss. Fat loss Yoga, when collaborated with healthy eating, has proven advantageous as it works out for one to lose weight along with keeping your mind and body healthy and strong.

Yoga boosts your mindfulness and how you relate to your body. One will start seeking out healthy food, along with maintaining a balanced diet, instead of binging on food that can increase your fat content.
Losing weight has two important aspects, healthy eating, and exercise. Fat loss Yoga here acts as wonders and helps one to lose weight.

Fat Loss Yoga For Burning Calories- Briefing

Yoga isn’t traditionally treated as an aerobic exercise, certain Fat loss Yoga asanas are more physical than others.

Active, and exercising lifestyle styles of yoga help you burn the most calories. This may help stop the process of weight gain easily. Ashtanga, vinyasa, and power yoga are few ways of more physical types of yoga.

Keeping a good practice of yoga can help anyone develop muscle tone and improvise their metabolism. While restorative yoga isn’t an especially physical type of yoga, it still helps in weight loss.

These findings can be beneficial for people whose body weight may make more vigorous forms of yoga toughness.

5 Best Fat Loss Yoga To Burn Body Fat Faster

I’m damn sure if you have a good practice of these yoga poses cut off weight easily. Make sure to spend a decent amount of time like 30 minutes a  day on yoga exercises that will surely help you get out from a bad lifestyle to a wonderful lifestyle.

1. Warrior or Standing Yoga Pose

1. Warrior pose helps strengthens the abdominal and upper body. The forward bend and the bridge are also one of the most common poses that can help you tone the abdominal muscles.

2. These poses strengthen the trunk muscles which are vital to support your lower back and your head.

3. Also, the strengthening of the upper body muscles helps to tone the abs. 

2. Surya Namaskar

1. Surya Namaskar is the right choice. It is a sequence of 12 powerful yoga poses.

2. It is not only a great cardiovascular workout but can also have an immensely positive impact on your body and mind.

3.  It is practiced to improve the strength of your stomach muscles. It is also good for toning your thighs and for toning your back. 

3. Uttanasana

1. Stand with your feet hip-width apart. Fold forward from your hips, and place your hands on the floor.

2. Evenly distribute weight in your feet. Extend up through your sitting bones and down through your crown.

4. Camel Pose

1. Camel pose is a perfect yoga for flat tummy, to improve blood circulation and strengthening back muscles.

2. Sit on the floor with your knees bent in a way like you are sitting on your heels. Lift the body from the knees that the knees support your entire body weight.

3. Slowly arch your back, placing the palms on the heels of the feet. Make sure to keep the arms straight, and do not bend the elbows.

1. One of the best poses to cut fat from your body but must be done well and in the right manner. In this pose, you have to twist your upper body so that both legs are stretched outwards.

2. You have to keep a proper balance to perform this pose properly.