It’s not by accident that more people across the world are becoming devotees of yoga. It helps improve physical and mental health, flexibility, stability, strength, appearance, concentration and mood.

Often when someone mentions yoga, most people imagine complex postures performed by a gymnast who can do wonders with your body. Therefore, they often drop out of yoga before even trying to apply. But the truth is that there are different types of yoga and each person can find a suitable type for themselves.

Simple stretching and strengthening yoga poses for women.

It’s not by accident that more people across the world are becoming devotees of yoga. It helps improve physical and mental health, flexibility, stability, strength, appearance, concentration and mood.

Here are 8 yoga poses that are particularly useful for women, and are so easy and simple that can be practiced every day.

Stand straight and spread your legs a little more than one meter. Fingers of left leg should be directed to the left, and of the right leg forward. Lift your hands at shoulder height and spread them apart. Direct palms hands down. Bend the knee and lower your left leg enough to form the angle of 90 °. Keep in that position for about 20 seconds. During that time, breathe deeply. Then repeat the same on the other side.

Why is it useful: This position will allow you to stretch the muscles of the inner thighs, chest, abdomen and shoulders. The result is a beautifully toned muscles of the arms, legs and lower abdomen.

Spread your legs in the span of your hips. While lifting hands up with palms directed towards each other, bend your knees and target butt back as if sitting down on a chair. Knees should not go ahead of the toes. Pull your tummy in and keep your back straight. Hold in this position for 20 seconds and breathe deeply. Take a short break and repeat the pose.

Why is it useful: This position is helpful to improve posture, because it learns how to be straight back. With it you get a nice solid legs and greater stability of the body.

It could say that this position is a combination of the two preceding. Stand in position 1, and then put right hand closer to left, direct hands to each other and start to lift both arms up while facing left. Keep in this position for 30 seconds. Then repeat on the other side.

Why is it useful: This posture is extending the muscles throughout the body and strengthens your legs and arms.

Kneel in dog pose. Hands need to be spread in the span of your shoulders, fingers spread. Slowly start to lift your knees off the floor and straighten your legs fully. Return the legs backwards a few centimeters, and hands move upwards, to stand in the correct position (see picture). Make efforts to wear heels to the floor. During the whole time make sure the back is straight. Breathe deeply and hold in that position for at least 40 seconds.

Why is it useful: This pose strengthens the upper body. During this posture, the hips are higher than the heart, so it improves overall circulation.

Lie on your stomach. Put your hands in the span of shoulders, just below them. Lift your upper body with the help of your arms and lower body with the toes. Try to push heels back. The upper and lower body have to be the same height. Hold in this position for 10 seconds and then straighten your arms at the elbows. Now, the upper body should you be higher than the bottom. Keep the second position 50 seconds. Keep your back straight and breathe deeply.

Why is it useful: This position is simple, but requires a little more durability. Strengthens the upper body and all the major muscles in the arms, legs and stomach.

Sit on the floor and bend your knees. Tilt the upper body back and rely on your hands. Lift your feet off the floor, and then extend your arms forward so as to be parallel to the floor. Your body should form the letter V. Hold back straight and start stretching the legs with your toes straight. Hold in this position for about 30 seconds. Repeat 5 times.

Why is it useful: This position will help to strengthen your muscles in the center(abs), the muscles of the back and legs.

Stand straight and spread your legs a little more than one meter. Fingers of left leg should be directed forward, and on the right leg to the right. Lean to the right and place your right hand behind your right leg. Extend left arm straight up vertically to the floor. Try right foot and both hands to form a straight line. Hold this posture 20-30 seconds. Then repeat on the other side.

Why is it useful: Immediately you feel the stretching of muscles in the center of the body. Besides the legs, hands are under the pressure of this exercise too, so the result is strengthening the muscles of the arms and legs.

Sit on floor with legs straight. Left foot switch it through the right leg and place it next to the right knee. Turn your upper body to the left. Place left hand to the left and right hand bend at the elbow and place the elbow in front of left knee. Target head left and save your back straight. Breathe slowly and hold in this position 20-30 seconds. Then perform the same on the other side.

Why is it useful: This posture are extending the muscles of the back, neck and shoulders. It is particularly useful to improve digestion and increase the blood stream in the lower abdomen.