7 yoga asanas working women should practice for their well-being and self-care

Yoga magic: Here are 7 effective yoga asanas every busy woman should practice to release stress and calm down despite tight schedules.

Defining her needs first and taking time to relax, meditate or exercise are just a few of the simple self-care practices that can dramatically improve a professional woman’s quality of life. They communicate to the rest of the family that this is their “me” time and that they should not be disturbed by others by setting personal boundaries. Only by starting with such modest acts of self-care as yoga can women reclaim some of their time for vital self-care.

Some women have hormonal imbalances, which increase their risk of physical, psychological and emotional problems. By forming a habit that improves body strength, hormonal balance, and self-acceptance, yoga helps women manage their lives. 30-45 minutes of yoga, when combined with a breathing exercise like pranayama, can reduce stress, increase sleep quality, and regulate vital bodily processes like heart rate, breathing, and blood pressure, among others. Simply 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 by your side and your legs together. Now slowly lift your legs without bending them. Also lift your upper body off the floor and stretch your arms towards your legs. Hold this position for about three minutes, then return to the original position.
2. Vasisthasana (side plank): Start in plank position, shift body weight to right hand, wrist under shoulder, drop heels to right side on mat, rotate body to face left side and raise left arm in look at shoulder height and turn. Raise your hips as high as possible to the ceiling.
3. Urdhva Mukha Svanasana: Start by lying on a mat with your legs extended directly behind your body, the front of your legs resting on the floor and your upper body supported in the air pressing your palms down into the mat. Extend the arms so they are straight and lift the thighs and shins off the ground.
4. Bhramari Pranayama: Do preliminary conditioning in Sukhasana or any other meditative posture. Sit in a firm chair with a straight back if you can’t sit on the floor. Keep your body straight above the waist and your spine straight. Inhale completely then exhale slowly, gently and continuously in a controlled manner through the nostrils with a little force, making a buzzing sound like the dark bee. Keep your mouth closed throughout the practice. The sound does not need to be very loud but must create vibrations. Practice 5 rounds/session, with a break between rounds.
5. Anulom Vilom Pranayama: Close your eyes and sit in Padmasana. Use the right thumb to close the right nostril. Inhale slowly through the left nostril, drawing in as much air as you can to fill your lungs. Remove your thumb from your right nostril and exhale. As you exhale, use the middle finger to close the left nostril and inhale through the right nostril. Remove the thumb from the right nostril and exhale. Perform for 2-5 minutes.
6. Ujjayi Pranayama: Start by inhaling and exhaling naturally. Tilt your head blocking the free flow of air and inhale as long as you can while making a noise in your throat. Hold for 2-5 seconds. Close your 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 involves passive inhaling and active exhaling. So inhale normally, inhale as much air as possible and exhale forcefully. Try to pull your abdominal muscles as close to the spine as possible during the exhale. Perform for 2-5 minutes.

(With contributions from IANS)