Here is a concise summary of the provided text:
**Title:** 13 Yoga Asanas for Improving Female Health and Mood (Beneficial for All)
**Key Points:**
1. **Target:** Women's health and mood, but also beneficial for men (e.g., relieving back pain)
2. **Focus:** Back and pelvis blood circulation, core of female health
3. **13 Yoga Poses:**
* Standing: Mountain, Tree, Downward-Facing Dog, One-Legged Downward-Facing Dog
* Seated: Downward Facing Hero, Cobra, Child, Butterfly, Opening Pose
* Lying Down: Candlestick, Shoulder Bridge, Relaxation Pose
4. **Benefits:**
* Relieve back pain
* Stimulate pelvis blood circulation and lymphatic fluid
* Improve overall health, mood, and productivity
5. **Practical Tips:**
* No special equipment needed
* Daily 30-minute practice recommended
* Consult a doctor if experiencing discomfort or having special health conditions
Here are the key facts extracted from the text, each with a number and in short sentence form, excluding opinions:
**Yoga General Facts**
1. Yoga is an ancient practice initially implemented by men.
2. Most yoga aspects consider the male nature and its physical properties.
**Yoga Poses and Instructions**
3. **Mountain Pose**: Stand straight with heels slightly apart, spine straight, and shoulders back.
4. **Tree Pose**: Stand on one leg, with the other foot on the inner thigh, and arms by your side.
5. **Downward Facing Dog Pose**: Form an upside-down V-shape with hands and feet flat, body in a straight line.
6. **One-Legged Downward Facing Dog Pose**: Similar to Downward Dog, but with one leg straightened and lifted.
7. **Downward Facing Hero Pose**: Sit on heels, then lean forward, stretching chest, palms, and forehead to the floor.
8. **Cobra Pose**: Lie on stomach, press palms into the floor, and lift chest off the ground.
9. **Child Pose**: Kneel, spread knees, and bend forward, stretching arms out.
10. **Camel Pose**: Sit on heels, raise pelvis, and lean back, stretching neck and chest.
11. **Butterfly Pose**: Sit with feet together, knees spread, and stretch forward, reaching hands out.
12. **Opening Pose**: Sit with legs wide, lift hands up while inhaling, and lean forward while exhaling.
13. **Candlestick Pose**: Lie on back, bring legs overhead, and support lower back with hands.
14. **Shoulder Bridge Pose**: Lie on back, lift pelvis, and keep shoulders, neck, and head flat.
15. **Relaxation Pose**: Lie on back, spread legs and arms, and relax completely.
**Practice Guidelines**
16. It's recommended to have a 30-minute yoga session daily rather than a longer session less often.
17. Wear clothes that allow for bending and stretching.
18. Normally, there are no restrictions for yoga exercises, but consult a doctor if you have a special health condition or discomfort.