Gentle yoga to strengthen the pelvic floor, ease menstrual discomfort, and support overall women’s reproductive health.
Improves hip, ankle, and groin flexibility
Strengthens thighs, knees, and lower back
Difficult for beginners with tight hips or ankles
Can strain knees or lower back if done incorrectly
Knee injury, meniscus problems, or recent knee surgery
Ankle injuries
Improves flexibility of hips, groin, and inner thighs
Helpful in menstrual discomfort and infertility support
Not comfortable for people with very tight hips
Incorrect posture may strain the lower back
Severe knee or hip injury
Recent groin strain
Deeply stretches hamstrings, inner thighs, and groin
Improves hip joint flexibility
Challenging for people with tight hamstrings or hips
Forward bending incorrectly may strain the lower back
Hip joint problems
Hamstring tear or groin injury
Deep relaxation for body and mind
Gently opens hips and inner thighs
Overstretching may strain hamstrings or lower back
Incorrect alignment can cause hip or knee discomfort
Discomfort in knees or hips without proper support
Dizziness if getting up too quickly
Strengthens the spine, lower back, hips, and gluteal muscles
Improves flexibility of the spine
Incorrect practice may strain the neck or lower back
Overlifting the hips can cause discomfort
Avoid if you have severe neck injury, slipped disc, or recent spinal surgery
People with knee pain should practice carefully or modify
Relieves tired or swollen legs and feet
Reduces mild lower back pain and spinal tension
Can cause dizziness in people sensitive to inversion
Not suitable for people with severe shoulder or spinal problems
Practice on an empty stomach or 3–4 hours after meals
Maintain steady breathing; do not hold the breath
Gently stretches the lower back, hips, thighs, and ankles
Relieves back, neck, and shoulder tension
May cause discomfort in people with knee or ankle problems
Not suitable for people with severe knee injuries
Avoid if you have recent knee injury or surgery
People with ankle pain should use support or modify
Stretches hip flexors, quadriceps, and groin
Strengthens thighs, knees, and glute muscles
Pressure on knees if done without padding
Overarching may strain the lower back
Knee pain or recent knee surgery (use cushion or avoid)
Severe lower back pain
Improves digestion and relieves constipation
Helps regulate blood sugar levels (useful for diabetes management)
Uncomfortable initially due to abdominal pressure
Not suitable for everyone
Pregnant women should avoid
Severe back pain or spinal issues
Strengthens core and pelvic floor muscles
Reduces lower back pain
Mild discomfort if done forcefully
Limited benefit if posture is incorrect
Recent spinal surgery
Severe disc herniation (do under supervision)
