Here are a few asana yoga sequences. One is for core with a heart opener. Another one is for strong legs, a spine detox, and hip flexibility. The postures flow one after the other.

1. Start off in plank, hold plank for 20 seconds

2.Shift down to low plank, hold

3. Relax into sphinx

1.Start in downward dog

2. Step into crescent (Anjaneyasana)

3.Lean forward and twist

4. Release hands to the floor for a low lunge

5. Release into pigeon

(do on both sides)

Bonus: With Eagle arms and legs lay on your back and do crunches.

Bo Forbes studied social work and psychotherapy at The University of Chicago. She discovered that evidence based practice coupled with yoga asanas are a natural fit. Her clients recovered from anxiety and depression more rapidly and more effectively when she introduced body centered/ spiritual centered approaches to emotional health. As little as 15 minutes a day of Breathing and Restorative Asana Yoga helped people become emotionally less reactive along with improved mood and improved self-compassion.

Society has put a big emphasis on achievements over self-care. However, one must realize that without self-care true achievements are difficult. Regulated breathing and relaxation of the body and mind are major keys to emotional health.

If you experience racing thoughts and anxiety make your exhale twice as long as your inhale. If you are experiencing sluggishness and depression take deep breaths of equal length.

Link to exercises recommended in this book. 

It feels like the best forms of exercise for women is hiking, yoga asana, Pilates and Barre. It is also wonderful to go to the ocean and swim. Walking long distances in nature is also great. Remember to drink lots of pure water.