{"id":5037,"date":"2024-02-15T01:00:26","date_gmt":"2024-02-15T01:00:26","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=5037"},"modified":"2024-02-15T22:35:30","modified_gmt":"2024-02-15T22:35:30","slug":"yoga-workouts","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/yoga-workouts\/","title":{"rendered":"Yoga Workouts: A Little Namaste For Your Day!"},"content":{"rendered":"<p>When women hear yoga, they often think it's just a bunch of stretching. And while yoga workouts enhance range of motion and flexibility, they go far beyond that.<\/p>\n<p>Yoga also builds strength and balance and boosts mental wellness and the mind-body connection.<\/p>\n<p><strong>All of these aspects of yoga are key to improving your overall health and fitness.<\/strong><\/p>\n<p>Yoga offers the perfect combination of balance, strength, and flexibility.<\/p>\n<p>Since you are engaging your whole body, you strengthen the bones in your legs, hips, spine, shoulders, and wrists. Plus, holding these poses enhances your core strength and improves your balance, which decreases your risk of falls and bone fractures.<\/p>\n<p>Keep reading to learn more about yoga and some of our favorite yoga exercises!<\/p>\n<p style=\"text-align: center;\"><em>Got pelvic tension? Here are the best techniques for relaxing your pelvic floor!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/oyhRvqeNKUU?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Benefits of a Yoga Workout<\/h2>\n<p>Activities like yoga have been found to help reduce falls and the risk of injury in women. For example, a 12-month balance training program in one study helped <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1820755\/\" target=\"_blank\" rel=\"noopener\">improve balance, mobility, and falling frequency<\/a> in women with osteoporosis.<\/p>\n<p>Yoga is also an excellent way to improve bone health in women. A study found that women who participated in yoga regularly over a five-year period <a href=\"https:\/\/www.scirp.org\/journal\/paperinformation.aspx?paperid=45729\" target=\"_blank\" rel=\"noopener\">increased their bone mineral density<\/a> in both the hips and spine.<\/p>\n<p>This shows how yoga can preserve and even possibly increase bone strength in women. Compared to individuals leading a more sedentary lifestyle, yoga has also improved<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4097898\/\" target=\"_blank\" rel=\"noopener\">\u00a0postural control and coordination<\/a> in adults.<\/p>\n<p><strong>Yoga is a great workout for not just the body but also the mind.<\/strong><\/p>\n<p>Women can obtain total body awareness by focusing on stability, comfort, and breathing, which further aids in improving balance and coordination.<\/p>\n<p>Stretching and balance exercises enhance mood and emotional fitness and yoga can help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener\">decrease stress and improve sleep<\/a>.<\/p>\n<p>Not only will this make you feel better overall, but adequate sleep and recovery are also critical to keeping your mind and body healthy and ready to tackle each day or new workout.<\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"4885\" class=\"elementor elementor-4885\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-40356cf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"40356cf\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-48a4f3b\" data-id=\"48a4f3b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-0f0e3e0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0f0e3e0\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-b5b1fbe elementor-hidden-mobile\" data-id=\"b5b1fbe\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33e1b11 elementor-hidden-phone elementor-widget elementor-widget-image\" data-id=\"33e1b11\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"168\" height=\"253\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/05\/banner-img-rx.png\" class=\"attachment-full size-full wp-image-4887\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-376cb76 elementor-hidden-phone elementor-widget elementor-widget-image\" data-id=\"376cb76\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"69\" height=\"36\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/05\/banner-arrow.png\" class=\"attachment-full size-full wp-image-4886\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-816a0b0\" data-id=\"816a0b0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3013450 elementor-widget elementor-widget-heading\" data-id=\"3013450\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The <u>Natural Hormone Balancer<\/u> Busy Women 40+ Are Using For Improved Mood, Sleep, Skin, Stress & Easier Weight Loss<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec277eb elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-hidden-mobile_extra elementor-widget elementor-widget-image\" data-id=\"ec277eb\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"168\" height=\"253\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/05\/banner-img-rx.png\" class=\"attachment-full size-full wp-image-4887\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f6455e elementor-widget elementor-widget-text-editor\" data-id=\"2f6455e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tAt around 40, most women's hormone levels begin a &#8220;rollercoaster' ride, which eventually culminates in menopause. You feel tired all the time. It's hard to lose weight. Your body doesn't respond to diet and exercise like it used to. But now, it doesn't have to be that way for you&#8230;\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-146f95a banner-link elementor-widget elementor-widget-text-editor\" data-id=\"146f95a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/store.fitmotherproject.com\/collections\/supplements\/products\/balance-rx-brx?utm_source=site&utm_medium=banner&utm_term=&utm_content=&utm_campaign=balance-rx\">Click here to learn about Balance RX, the 100% Natural research-backed & doctor formulated hormone balancer that actually works (& doesn't require a prescription) \u00bb<\/a>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<h2>Yoga Styles<\/h2>\n<p>There are many different versions of yoga that you can choose based on your fitness goals. Some of these styles are slower-paced and more relaxing, while others are more physically demanding.<\/p>\n<h3>Hatha Yoga<\/h3>\n<p>Hatha yoga is great for beginners. This is a more gentle, slower-paced style and is what most people typically think about when they hear yoga. Add this yoga workout to your fitness routine one to two times a week to boost your physical and mental health.<\/p>\n<h3>Yin Yoga<\/h3>\n<p>Like Hatha yoga, this is a slow-paced variety of yoga with seated postures that are held for longer periods of time. Yin yoga is more of a meditative practice that helps connect mind and body.<\/p>\n<h3>Ashtanga Yoga<\/h3>\n<p>This more challenging version of yoga involves moving through a sequence of advanced poses, including a beginning sequence with sun salutations followed by unique sequences of seated postures, twists, forward bends, and hip openers, followed by a finishing sequence.<\/p>\n<h3>Vinyasa Yoga<\/h3>\n<p>Vinyasa is very similar to Ashtanga yoga. Both of these yoga styles use fluid, movement-intensive exercises that smoothly transition from pose to pose. However, while Ashtanga follows a set sequence, no two vinyasa classes are identical. This is a great option if you want a challenge but don\u2019t like performing the same exercise repeatedly.<\/p>\n<h3>Bikram Yoga<\/h3>\n<p>These classes are held in artificially heated rooms to make you work up a sweat as you move through a series of 26 poses. Like Ashtanga, a Bikram class always follows the same sequence, although a Bikram sequence differs from an Ashtanga sequence. To get the full Bikram experience, an in-person class is needed for a safe and effective workout in a heated room.<\/p>\n<h3>Hot Yoga<\/h3>\n<p>Hot yoga is similar to Bikram yoga since you perform yoga poses in a heated room. However, unlike Bikram, there is no set sequence of postures.<\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"page\" data-elementor-id=\"3478\" class=\"elementor elementor-3478\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-28ffb94 elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"28ffb94\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e27d2a9\" data-id=\"e27d2a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7a825f6 elementor-hidden-mobile elementor-hidden-mobile_extra elementor-widget elementor-widget-image\" data-id=\"7a825f6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video?utm_source=organic&#038;utm_medium=inline_banner&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"700\" height=\"309\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_shortcode_v1b-2-1.png\" class=\"attachment-full size-full wp-image-9665\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_shortcode_v1b-2-1.png 700w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_shortcode_v1b-2-1-300x132.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_shortcode_v1b-2-1-370x163.png 370w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-362f6f6 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-hidden-tablet elementor-widget elementor-widget-image\" data-id=\"362f6f6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video?utm_source=organic&#038;utm_medium=inline_banner&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"550\" height=\"550\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_FMP_SHORTCODES_vm1b-1-1.png\" class=\"attachment-full size-full wp-image-9666\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_FMP_SHORTCODES_vm1b-1-1.png 550w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_FMP_SHORTCODES_vm1b-1-1-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_FMP_SHORTCODES_vm1b-1-1-150x150.png 150w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_FMP_SHORTCODES_vm1b-1-1-194x194.png 194w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2cb10c5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2cb10c5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div 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data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5cb4ee8\" data-id=\"5cb4ee8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-caad1aa elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-widget elementor-widget-heading\" data-id=\"caad1aa\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our 6-Week Program... <br><span class=\"syellow\">You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8d8bc0 elementor-widget elementor-widget-image\" data-id=\"c8d8bc0\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"825\" height=\"781\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/devices-inline-1024x970.png\" class=\"attachment-large size-large wp-image-10628\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/devices-inline-1024x970.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/devices-inline-300x284.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/devices-inline-768x728.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/devices-inline-205x194.png 205w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/devices-inline.png 1048w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-b655284\" data-id=\"b655284\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f72f4f6 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"f72f4f6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our 6-Week Program... <br><span class=\"spurple\">You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ab6fb2 elementor-widget elementor-widget-text-editor\" data-id=\"7ab6fb2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In just 6-weeks on our <u>FOUNDATIONS<\/u> Program, you'll transform your health and body, for the rest of your life!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf16990 elementor-widget-mobile__width-auto elementor-widget__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"cf16990\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Lose Fat & Reach Your Ideal Weight<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Build Muscle & Strength<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Make healthy Eating Easy<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Improve your mindset & Discipline<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Effective Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Daily Accountability & Coaching<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c606707 elementor-align-justify elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"c606707\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE HERE \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<h2>Yoga Workouts For Women<\/h2>\n<p>A lot of gyms offer yoga classes for all different levels. This is a great option for learning in a group setting or for one-on-one instruction.<\/p>\n<p>If you prefer exercising in the comfort of your living room, yoga is one of the easiest at-home workouts. All you really need is a mat and an open mind.<\/p>\n<p>As already mentioned, yoga is one of the top exercises for enhancing the <a href=\"https:\/\/www.fitmotherproject.com\/mind-body-connection\/?utm_source=blog-post&utm_medium=text-link&utm_term=yoga-workouts&utm_content=&utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">mind-body connection<\/a>.<\/p>\n<p>Many women initially feel intimidated by yoga because they think it only encompasses complicated poses or holding balance postures for long periods. And while you can eventually work your way up to headstands and scorpion poses, there are much easier moves to start with.<\/p>\n<p>To start a yoga program, you must begin with simple poses. This will give you an introduction to yoga so that you can focus on your breathing and become aware of how your body moves through each pose.<\/p>\n<p>For example, this at-home yoga workout is great for beginners looking to add some yoga poses to their fitness routine.<\/p>\n<h2>At-Home Yoga Workout For Women<\/h2>\n<p><strong>Cow-Cat Stretch<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Begin on your hands and knees. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Inhale and lift your hips upward. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Press your chest forward and allow your belly to sink. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lift your head and relax your shoulders away from your ears. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">This is known as the cow pose.\u00a0 <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then, to come into cat pose, round your spine and tuck in your tailbone while bringing your head toward the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Continue to alternate cow and cat poses five times for each.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><strong>Bridge Pose<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Lie down on your back and bend your knees so that your feet are flat on the mat. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your heels in so that your fingertips can barely touch your heels. <\/span><\/li>\n<li>Rest your palms flat on the floor and push down through your heels as you inhale, lift your hips up, and interlace your fingers at your lower back.<\/li>\n<li><span style=\"font-weight: 400;\">Squeeze your palms together and press your chest up toward the ceiling. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your hips up as you hold this pose for five deep breaths. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then release your hands and lower your hips down to the mat.<\/span><\/li>\n<\/ul>\n<p><b>Warrior Pose<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand upright and step your right foot forward about four feet. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">With your foot parallel and toes pointing forward,\u00a0 bend your right<\/span><span style=\"font-weight: 400;\">\u00a0knee into a lunge. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your left leg straight behind you and turn your left heel in at approximately 45 degrees. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Raise your arms straight above your head.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lift your chin up to look at your hands overhead. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold this pose for five deep breaths, and then repeat on the left side.<\/span><\/li>\n<\/ul>\n<p><b>Tree Pose<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Stand upright and shift your weight into your right foot while lifting your left foot off the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bend your left knee and bring the sole of your left foot high onto your inner right thigh. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Take 5 to 10 breaths, then lower your left foot to the floor and repeat on the other side.<\/span><\/li>\n<\/ul>\n<p><b>Cobra Stretch<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Lie face down, with your hands by your shoulders, as if you were doing a push-up. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push your torso up as far as possible or until your hips begin to come off the floor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold for five deep breaths, then lower back down. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat 1-2 more times.<\/span><\/li>\n<\/ul>\n<p><b>Chair Pose<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Begin with your feet about hip distance apart. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your arms overhead with your palms facing one another, and bend your knees as if you are sitting on a chair. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your thighs as close to parallel with the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold the pose for five deep breaths. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">To come out of the pose, straighten your legs and bring your arms to your sides.<\/span><\/li>\n<\/ul>\n<p><b>Downward Dog<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Start in a plank position. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your hips up into the air so that your body is in an inverted V position. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Try to keep your heels as close to the ground as possible. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold for five full breaths. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Come back into a plank position. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Then repeat 1-2 times.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Child\u2019s Pose<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Come onto your hands and knees. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring your body to the ground with your stomach between your thighs and your forehead to the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stretch your arms in front of you with your palms toward the floor. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stay as long as you like, but for at least five full breaths.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you master these yoga poses, you can challenge yourself with more difficult yoga varieties. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">These different yoga styles can be learned through in-person or online classes where you can see the moves and sequences demonstrated. <\/span><\/p>\n<p>Yoga requires great balance and self-control to maintain certain postures and movements.<\/p>\n<p>By incorporating yoga one to two times a week, women can improve both physical and emotional health.<\/p>\n<p>These techniques also enhance strength and flexibility, which benefit all activities of daily living.<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth9\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img data-del=\"avatar\" src='https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/09\/Holly-bio-pic.jpg' class='avatar pp-user-avatar avatar-250 photo ' height='250' width='250'\/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Holly Smith, M.D.<\/div>\n        <div class=\"author-job\">B.S. Dietetics, <span>NASM-PES Certified Trainer<\/span><\/div>\n          <div class=\"author-title\"><p>Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/p>\n<\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.<\/p>\n<p>She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.<\/p>\n<p>Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.<\/p>\n<p>Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.<\/p>\n<p>She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on yoga workouts.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/fitness\/'><span>Fitness<\/span><\/a><\/div><p>With these yoga workouts, you can improve physical and emotional health and enhance strength and flexibility, which all benefit daily living.<\/p>\n","protected":false},"author":9,"featured_media":5175,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,5749],"tags":[5750],"class_list":["post-5037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-fitness","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.1 (Yoast SEO v26.1.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga Workouts: A Little Namaste For Your Day!<\/title>\n<meta name=\"description\" content=\"With these yoga workouts, you can improve physical and emotional health and enhance strength and flexibility, which all benefit daily living.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Workouts: A Little Namaste For Your Day!\" \/>\n<meta property=\"og:description\" content=\"With these yoga workouts, you can improve physical and emotional health and enhance strength and flexibility, which all benefit daily living.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Mother Project - Weight Loss For Busy Moms 40+\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-15T01:00:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-15T22:35:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/08\/yoga-work-outs-FMP.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Holly Smith, M.D.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/\"},\"author\":{\"name\":\"Holly Smith, M.D.\",\"@id\":\"https:\/\/www.fitmotherproject.com\/#\/schema\/person\/76000abaa188d808095f893773b6900a\"},\"headline\":\"Yoga Workouts: A Little Namaste For Your Day!\",\"datePublished\":\"2024-02-15T01:00:26+00:00\",\"dateModified\":\"2024-02-15T22:35:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/\"},\"wordCount\":1483,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/08\/yoga-work-outs-FMP.jpg\",\"keywords\":[\"Fitness\"],\"articleSection\":[\"Blog\",\"Exercise\",\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/\",\"url\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/\",\"name\":\"Yoga Workouts: A Little Namaste For Your Day!\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/08\/yoga-work-outs-FMP.jpg\",\"datePublished\":\"2024-02-15T01:00:26+00:00\",\"dateModified\":\"2024-02-15T22:35:30+00:00\",\"description\":\"With these yoga workouts, you can improve physical and emotional health and enhance strength and flexibility, which all benefit daily living.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/#primaryimage\",\"url\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/08\/yoga-work-outs-FMP.jpg\",\"contentUrl\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/08\/yoga-work-outs-FMP.jpg\",\"width\":1200,\"height\":628,\"caption\":\"yoga workouts\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitmotherproject.com\/yoga-workouts\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitmotherproject.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Yoga Workouts: A Little Namaste For Your Day!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitmotherproject.com\/#website\",\"url\":\"https:\/\/www.fitmotherproject.com\/\",\"name\":\"The Fit Mother Project - 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