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7 Yoga Asanas Working Woman Should Practice for Wellness and Self-Care

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

7 Yoga Asanas Working Woman Should Practice For Well Being And Self Care

Putting your needs first and making time for relaxation, meditation or exercise are just a few of the simple self-care practices that can significantly improve a female professional’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 embarking on such humble acts of self-care as yoga can women reclaim some of their own time for vital self-care.

Some women have hormonal imbalances, which increase their risk of physical, psychological, and emotional problems. By adopting a habit that improves body strength, hormone balance and self-acceptance, yoga helps women manage their lives. 30-45 minutes of yoga, combined with a breathing exercise such as pranayama, can reduce stress, increase sleep quality and regulate vital body processes such as heart rate, breathing and blood pressure, among others. Just escape their hectic schedules sometime in the morning or evening.

  1. Navasana (boat pose): Start by lying on the floor on your back. Keep your hands at your sides 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 and then return to the original position.
  2. Vasisthasana (side plank): Beginning in a plank position, shift body weight to right hand, wrist under shoulder, drop heels to right side on mat, pivot body to left side and lift left arm in the air at shoulder height and twist. Bring the hips up to the ceiling as high as possible.
  3. Urdhva Mukha Svanasana: Start by lying on a mat with the legs extended behind the body, the front of the legs on the floor and the upper body propped up in the air by pressing the palms down into the mat. Straighten the arms and lift the thighs and shins off the floor.
  4. Bhramari Pranayama: Do preliminary conditioning in Sukhasana or another meditative pose. Sit on a sturdy chair with a straight back if you can’t sit on the floor. Keep the body straight above the waist and the spine erect. Inhale completely and exhale slowly, smoothly and continuously in a controlled manner from the nostrils with a little force, making a buzzing sound like the black bee. Keep your mouth closed during the exercise. The sound doesn’t have to be very loud, but it should cause 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, taking in as much air as you can to fill your lungs. Remove the thumb from your right nostril and exhale. As you exhale, use your middle finger to close off your left nostril and inhale with your right nostril. Remove the thumb from the right nostril and exhale. Run for 2-5 minutes.
  6. Ujjayi Pranayama: Start by breathing in and out naturally. Bend your head down, blocking the free flow of air, and inhale as long as you can while making a noise from your throat. Hold for 2-5 seconds. As you exhale, close your right nostril with your right thumb and exhale through the left nostril. Repeat 10-12 times in as much time as you need.
  7. Kapalbhati Pranayama: This breathing technique involves passive inhalation and active exhalation. So inhale normally, inhale as much air as possible and exhale forcefully. As you exhale, try to pull your abs in as close to your spine as possible. Run for 2-5 minutes.
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(with input from IANS)




Post Date: November 20, 2022 3:00 PM IST

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