7 Yoga Asanas A Working Woman Should Practice For Wellness And Self-Care

Yoga Magic: Here are 7 effective yoga asanas that every busy woman should practice to de-stress and soothe their inner selves from tight schedules.

7 Yoga Asanas A Working Woman Should Practice For Wellness And Self-Care
7 Yoga Asanas A Working Woman Should Practice For Wellness And Self-Care

Identifying one’s own needs first and making time for relaxation, meditation, or exercise are just a few of the straightforward self-care practices that can greatly improve a woman’s quality of professional life. They are telling the rest of the family that this is their “me” time and that others should not bother them by setting personal boundaries. Only by beginning with such humble acts of self-care as yoga can a woman take back some of her time for vital self-care.

Some women suffer from hormonal imbalances, which increases their risk of physical, psychological and emotional problems. By forming a habit that promotes body strength, hormone balance, and self-acceptance, yoga helps women manage their lives. 30-45 minutes of yoga, when combined with breathing exercises such as pranayama, can reduce stress, increase sleep quality, and regulate vital bodily processes such as heart rate, breathing, and blood pressure, among others. Just carve out some time in the morning or evening from their busy schedules.

  1. Navasana (boat pose): Start by lying on the floor on your back. Keep your hands at your sides and your feet together. Now, slowly raise your legs without bending them. Also, lift your upper body off the ground and extend your arms toward your legs. Hold this position for three minutes and then return to the original position.
  2. Vasisthasana (side plank): Start in plank position, shift body weight to right hand, wrist under shoulder, drop heel to right side onto mat, rotate body to face left side, lift left arm in air at shoulder height and twist. Lift your hips as high as possible.
  3. Urdhva Mukha Svanasana: Start by lying on a mat with legs extended straight behind the body, legs propped on the floor, and upper body supported in the air by pressing palms down into the mat. Extend the arms straight and lift the thighs and shins off the ground.
  4. Pramari Pranayama: Do an initial conditioning in Sukhasana or another meditative pose. Sit in a firm chair with an erect backrest, if you are unable to sit on the floor. Keeping the body above the waist straight and the spine erect. Inhale fully and then exhale slowly, smoothly and continuously in a controlled manner from the nostrils with a little force, making a buzzing sound like that of a black bee. Keep your mouth closed throughout the training period. The sound doesn’t need to be very loud but it should make vibrations. Practice 5 rounds/session, with pauses between rounds.
  5. Anulum Velum Pranayama: Close your eyes and sit in Padmasana. Use your right thumb to close the right nostril. Inhale slowly through the left nostril, exhaling as much air as possible to fill your lungs. Remove the thumb from the right nostril and exhale. As you exhale, use your middle finger to close your left nostril and inhale through your right nostril. Remove the thumb from the right nostril and exhale. Hold for 2-5 minutes.
  6. Ujjayi Pranayama: Start inhaling and exhaling normally. Tilt your head down, blocking the free flow of air, inhale as much as possible, and make a sound with your throat. Hold for 2-5 seconds. Close the right nostril with your right thumb as you exhale, and exhale through the left nostril. Repeat 10-12 times as needed.
  7. Kapalbhati Pranayama: This breathing technique includes a passive inhalation and an active exhalation. So inhale normally, inhale as much air as you can, and exhale forcefully. Try to tighten your stomach muscles as much as possible towards your spine as you exhale. Hold for 2-5 minutes.

(with input from IANS)

Posted: 20th November 2022 at 3:00 PM IST

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