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7 Yoga Asanas That Every Working Woman Should Do For Wellness And Self-Care

Setting one’s needs first and finding time for relaxation, meditation, or exercise are just a few of the simple self-care techniques that can dramatically improve the quality of life of a woman professional.

By setting personal boundaries, they indicate to the rest of the family that this is their “me” time and that they should not be disturbed by others. Only by starting with simple acts of self-care like yoga can women regain some of their own time for important self-care.

Some women have hormonal imbalances that put them at risk for physical, psychological, and emotional problems. Yoga helps women manage their lives by creating a habit that improves bodily strength, hormone balance, and self-acceptance.

When combined with a breathing practice like pranayama, 30-45 minutes of yoga can reduce stress, improve sleep quality, and control essential biological processes like heart rate, respiration, and blood pressure, among others. Simply take time out of their hectic routines in the morning or evening.

  • Navasana  

Begin by lying on your back on the floor. Maintain a relaxed posture with your hands at your sides and your legs together. Lift your legs slowly without bending them. Lift your upper body off the floor and extend your arms toward your legs. Hold this position for three minutes before returning to your original position.

  • Vasisthasana 

Begin in a plank posture, shift your weight into your right hand, and wrist under your shoulder, drop your heels to the right side of the mat, rotate your body to face the left side, and twist your left arm into the air at shoulder height. Raise your hips as high as you can to the ceiling.

  • Svanasana 

Begin by lying on a mat with your legs straight behind you, your front legs on the floor, and your upper body raised up in the air by pressing your palms into the mat. Straighten your arms and elevate your thighs and shins off the floor.

  • Bhramari Pranayama

Preparatory conditioning can be done in Sukhasana or any other meditation pose. If you can’t sit on the floor, sit on a solid chair with an erect backrest. Maintain a straight upper body and an erect spine. Inhale completely, then exhale slowly, evenly, and consistently from the nostrils with a little power, generating a humming sound like a black bee.

Throughout the practice, keep your mouth closed. The sound does not have to be too loud, but it should cause vibrations. Practice 5 rounds per session, pausing between rounds.

  • Anulom-Vilom Pranayama

Sit in Padmasana with your eyes closed. Close the right nostril with your right thumb. Slowly inhale via your left nostril, taking in as much air as possible to fill your lungs. Exhale while removing your thumb from your right nostril.

While exhaling, seal your left nostril with your middle finger and inhale through your right nose. Exhale while removing the thumb from the right nostril. Perform the task for 2-5 minutes.

  • Ujjayi Pranayama

Begin by naturally inhaling and exhaling. Bend your head down, obstructing the free flow of air, and inhale as deeply as you can while making a throat sound. Hold the position for 2-5 seconds. While exhaling, close your right nostril with your right thumb and breathe out through your left nostril. Rep 10-12 times in as much time as necessary.

  • Kapalbhati Pranayama

Passive inhalation and active exhalation are used in this breathing technique. So inhale regularly, take in as much air as you can, then exhale forcefully. During exhalation, try to move your abdominal muscles as near to your backbone as possible. Perform the task for 2-5 minutes.

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