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

The magic of yoga: Here are 7 effective yoga asanas every busy woman should practice to release stress and calm her inner self from a tight schedule.

Putting your own needs first and making time for relaxation, meditation, or exercise are just some of the simple self-care steps that can greatly improve the quality of life for female professionals. Tell the rest of your family that this is their “me” time and that they should not be disturbed by others by establishing personal boundaries. Only by starting with the act of a woman can she regain some of her time for important self-care.

Some women have hormonal imbalances that put them at increased risk for physical, psychological and emotional problems. , yoga helps women take control of their lives.Thirty to forty-five minutes of yoga combined with breathing exercises such as pranayama can reduce stress, improve sleep quality, and improve heart rate, breathing, and blood pressure. It regulates important bodily processes such as Just carve out somewhere in the morning or evening from your busy schedule.

1. Navasana (Boat Pose): Start by lying on the floor on your back. Place your hands at your sides and bring your feet together. Then slowly lift your legs without bending them. Also, lift your upper body off the floor and extend your arms toward your legs. Hold this position for about 3 minutes, then return to your original position.
2. Vasisthasana (Side Plank): Start in plank position, shift weight to right hand, wrist under shoulder, heel drop to right side on mat, rotate body to left side, left arm in air at shoulder height and twist. Raise your buttocks to the ceiling as high as possible.
3. Mukashvanasana in a stretched position: Lie down on your mat, legs straight behind you, front feet on the floor, palms pressed against the mat to lift your upper body. Straighten your arms and lift your thighs and shins off the floor.
4. Brahmari Pranayama: Preliminary conditioning in Sukhasana or other meditative postures. If you can’t sit on the floor, sit in a firm chair with an upright back. Keep your body above your hips straight and your spine upright. Inhale fully and exhale through your nostrils with a little force in a controlled manner, slowly, smoothly, and continuously, making a humming sound like a black bee. Keep your mouth closed during practice. It doesn’t need to be very loud, but it does need to vibrate. Practice 5 rounds per session with pauses between rounds.
5. Anurom Virom Pranayama: Close your eyes and sit in Padmaana. Close your right nostril with your right thumb. Breathe in slowly through your left nostril, taking in as much air as possible to fill your lungs. Remove your thumb from his right nostril and exhale. As you exhale, close your left nostril with your middle finger and inhale through your right nostril. Release your thumb from the right nostril and exhale. Let it run for 2-5 minutes.
6. Ujjayi Pranayama: Start by breathing in and out naturally. Bend your head to block the free flow of air and inhale for as long as possible while making a noise in your throat. Hold for 2-5 seconds. As you exhale, close your right nostril with your right thumb and exhale through your left nostril. He repeats 10-12 times as long as necessary.
7. Kaparvati Pranayama: This breathing technique involves passive inhalation and active exhalation. So breathe in normally, take in as much air as possible, and exhale forcefully. As you exhale, try to pull your stomach muscles as close to your spine as possible. Let it run for 2-5 minutes.

(with input from IANS)