Women’s fitness is a big industry these days. That does not make it any less important to incorporate into your life a wellness routine that works for YOU.

Busy lives, filled with careers, loved ones, and fulfilling our dreams all take time. Going to the gym, following magazine “Exercises for Women” routines, workout video’s, even using those pricey machines you’ve gotten all take more time than I felt willing to give. What about you? What would you say if I told you that by investing about ½ an hour at a time, you could increase your strength, endurance, balance and SLIM DOWN at the same time? Simply paying attention to fitness and nutrition can change your physic and slenderize in almost NO TIME! Interested?

Women’s health

impacted by lifestyle and the attempt to “keep it simple” sometimes lets principles of fitness and nutrition take a second place to the demands of everyday life. Taking a look at how you feel, right now, this very minute can help you change the way you feel everyday for a lifetime! I am here to tell you today about Hatha Yoga, a gentle practice that originated in India in the 15th century. This ancient practice, combining stretches designed to limber the muscles, putting your joints and vertebra in a more correctly aligned positions, will work with your body and create a slimmer trimmer you in very little time. Little space is needed, but you should “rope off” an area in your bedroom, or anywhere in your home that you can work in seclusion from others during your “sessions” (Practically speaking, I advise you beforehand that your pets will be more of a bother than your children. Cold noses and curious expressions can really invade the peaceful state of mind you will be reaching for. Close the door!)

Women’s fitness magazines are where I got my start, and you can too! Scan the cover of your favorites to see which are working on easy to learn beginner exercise routines for women. Or, if you prefer, purchase a beginners yoga book. My startup was with “Richard Hittleman’s Introduction to Yoga” which was a small, (maybe hundred pages) paperback. I could fit it in front of my eyes while lying on my stomach learning the poses. You will not need to hurry, the simple attention to your body for ½ an hour will produce the results you are looking for. Begin at the beginning, learn to be still. Let me tell you of a simple pose that will help get you into the frame of mind you’re looking for, but first, let me just assure you, RIGOROUS, STRENUOUS, EVEN PAINFUL EXERCISE, OR PROLONGED CARDIO is not essential to beneficial workouts for women! You can and WILL trim down, tone up, and get the body you have always wanted with gentleness.

 

Your First Yoga Sessions

1. Close the door to your room, leaving all pets, children and spouse on the other side. If necessary, lock it.
2. With an empty stomach, seat yourself on either a matt, or a large clean towel
3. Sit atop your feet, legs folded backwards. Remain in that pose for a full two minutes Think of how your muscles feel as they settle into the pose. When thoughts distract you, bring them back to the sensations you are experiencing. Feel how your thighs stretch, straighten your spine even further by tipping your chin towards your chest. Stay there. Two minutes. If your ankles begin to ache, shift them a bit, but maintain your posture.
4. Slowly raise your arms to the front of you, elbows not locked, but as straight as you can manage while remaining relaxed. Bring the backs of your hands together. Keep your spine straight. Hold the pose for a count of 60. Slowly lower your hands to place them face down on your thighs. Count off 15 seconds, and repeat This time, after 60 seonds,
5. Bring your arms slowly backwards, with the intention of eventually clasping your hands. Don’t force the issue! For this first session, be content to have your hands clasp down by your feet. Remain in that pose for 60 seconds, then slowly unclasp your hands, and slowly raise your hands to have the backs meet in front of you, as in step 4. Lower gently and slowly to your thighs. Repeat steps 4 and 5 until they flow naturally from start to finish, and you feel limber.Likely your ankles are bothering you at this point, so though not what I did at the first, so lets’ move to a standing pose.Palms should be facing downwards on your thighs, spine straight, with the chin tucked. Thinking about how your muscles feel, push against your thighs and rise (ok, ok, I know. How can I possibly describe the steps involved in actually rising from this position for the first time! LOL Stay with me! SMILE! THIS IS FUN)
6. Standing with your feet about 6 inches apart, spine straight, chin down, focus on how it feels for a counted minute. Counting the seconds will help you gain the patience you need to truly relax)
7. Slowly lift both arms at the same time, having the backs meet in front of you Elbows loose, not locked. Hold for 30 seconds.
8. Lower both arms gracefully, your intent to grasp your hands behind your back, low Hold this pose with spine erect, chin tucked, and muscles relaxed for 60 seconds. Release your clasped hands, but don’t let them flop! Maintain control of your muscles, and bring the backs of your hands together in front of you again. (soon, as your flexibility increases, you will not be raising your arms to bring the backs of the hands together again)Hold raised arms, with backs of hands together for a count of 10, gracefully and slowly lower your arms to your sides once again
9. Repeat steps 7 & 8, then slowly sit again on your feet, as in step 3.
10. Hold the position for a count of 60, TWICE.

 

So, that is it for this particular Exercises for Woman article I hope you look for me again, as I continue to show you how simple and gentle additions to your life can boost your health, fitness and contentment with life in our exciting series!

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If you like to see more articles by Claudia Angelini Bates let us know below!