Best yoga poses for women during your Yoga Retreat in Costa Rica

1. Best Yoga Poses for
Women
Costa Rica Yoga and Wellness in the Rainforest
Replenish Your Vitality with Costa Rica Yoga.
http://www.nicuesalodge.com/retreats-workshops/

2. Child’s pose | Balasana
 In this asana, the body faces the floor in a fetal position. The knees and hips are bent with the shins
on the floor. The chest can rest either on the knees or the knees can be spread to about the width of
a yoga mat, allowing the chest to go between the knees. The head is stretched forward towards the
ground - the forehead may touch the ground. The arms may be stretched forward in front of the
head or backwards towards the feet.
This go-to rest pose opens hips and relieves lower back tightness

3. Downward-facing dog | Adho Mukha
Svanasana
 The preparatory position is with the hands and knees on the floor, hands under the
shoulders, fingers spread wide, knees under the hips and typically about seven inches (17 cm)
apart, with the spine straightened and relaxed. On a deep exhale, the hips are pushed toward the
ceiling, the body forming an inverted V-shape. The back is straight with the front ribs tucked in. The
legs are straight with the heels reaching to the floor. The hands are open like starfish, keeping the
forefinger and thumb pressing down on the floor/mat. The arms are straight, with the inner elbows
turning towards the ceiling. If one has the tendency to hyper extend elbows, keeping a microbend to
the elbows prevents taking the weight in the joints. Turning the elbows up towards the ceiling will
engage the triceps and build strength. Down-dog is a top-notch upper body-strengthener. And as an
inversion (meaning your hips are higher than your heart), it increases circulation.

4. Warrior II | Virabhadrasana II
 Stretches hips, inner thighs, chest; strengthens quadriceps, abdomen, shoulders
 1. From standing, step your feet about one metre apart. Turn your right foot so the toes point
toward the front of your mat. Turn your left foot in 30 degrees.
 2. Raise your arms to shoulder height, parallel with the floor, palms facing down. Bend your right
knee so your right shin and thigh form a 90-degree angle.
 3. Gently tuck your tailbone down as you draw your abdomen in. Hold for five deep breaths in and
out through the nose. Straighten the right leg and repeat on the opposite side.
 Why it is good for you: This powerful pose will grant you long, lean, toned arms and legs, as well as
a firmer core.

5. Plank pose | Kumbhakasana
 is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms and
spine. Its name comes from the Sanskrit words "kumbhak," which means "breath retention," and
"asana," which means "pose." In the traditional practice of this pose, you would hold your breath for
a brief moment before lowering your body into the low push-up position . Why it is good for you:
Plank is a simple but challenging way to build upper body strength – it works all of the major
muscles in your arms, back and core and requires only your bodyweight.

6. Fierce pose | Chair Pose| Utkatasana
 This asana increases strength, balance and stability. The hamstrings, quadriceps, gluteal
muscles, and the erector spinae muscles of the back are exercised and strengthened. The erector
muscles contract isometrically to keep the normal curvature of the spine. The anterior lower leg
muscles are also strengthened and developed. These include the tibialis anterior, extensor hallucis
longus, extensor digitorum longus, and peroneus tertius. This group of muscles primarily extends the
toes and dorsiflexes the ankle and are used for balance and stability. Why it is good for you :
This pose is injury insurance, strengthening quadriceps, which provides stronger support around your
knees, making them less prone to injury. Fierce pose also improves posture.

7. Tree pose | Vriksasana
 From Tadasana, weight is shifted to one leg, for example, starting with the left leg. The entire sole
of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the
left inner thigh, or in half lotus position. With the toes of the right foot pointing directly down, the
left foot, center of the pelvis, shoulders and head are all vertically aligned. Hands are typically held
above the head either pointed directly upwards and unclasped, or clasped together in anjali mudra.
Why it is good for you: On days when your mind feels scattered, practice this pose to get centered.

8. Garland pose | Malasana
The asana is a squat with heels flat on the floor and hip-width apart (or slightly wider if
necessary), toes pointing out on a diagonal. The torso is brought forward between the thighs, elbows
are braced against the inside of the knees, and the hands press together in front of the chest in Añjali
Mudrā. Why it is good for you: Drop into this squat to relieve tummy troubles like constipation and
cramps.

9. Boat pose | Navasana
 The body comes into a V-shape, balancing entirely on the buttocks. In different variations and
traditions, the arms legs and torso may take different positions. In Paripurna Navasana, the legs and
back are lifted high and arms extend forward and parallel to the ground. In Arda Navasana, hands
interlace behind the neck and both back and shoulders are closer to the ground. Why it is good for
you : Boast a bulletproof core without straining your neck like crunches do.

10. Half lord of the fishes | Ardha
Matsyendrasana
 One foot is placed flat on the floor outside the opposite leg and torso twists toward the top leg. The
bottom leg may be bent with the foot outside the opposite hip, or extended with toes vertical. The
arms help leverage the torso into the twist and may be bound (Baddha Ardha Matsyendrasana) in a
number of configurations by clutching either feet or opposite hands. Why it is good for you :
This pose massages, improves digestion, and increases blood flow in the lower tummy.

11. Sethubandasana | Bridge pose
 Stretches front of body; strengthens hamstrings, glutes
 1. Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-
width apart. Toes point straight to the wall in front of you. Place arms straight along your
sides, palms down.
 2. Gently press into your feet as you raise hips to the sky. Allow the front of your body to slowly
expand with each breath. Hold for five to 10 breaths. Repeat three times.
 Why it is good for you: Bridge opens the chest and ribcage, deepening the breath, and with more
oxygen you can re-energise the body.

12. Contact Us
 http://www.nicuesalodge.com/retreats-workshops/
 US Toll-Free: 1-866-504-8116
 Costa Rica Sales Office: +506-2258-8250 or +506-2222-0704