International Yoga Day 2022: 5 Yoga poses every woman should practice

As a woman, you may have a lot on your plate due to the enormous pressure to balance your work and personal life. Here are a few basic asanas that you may include in your daily routine.

Self-care should be a priority for every woman before anything else. Women are known to handle multiple roles at home and in the workplace. Before fulfilling other roles, put yourself and your own needs first and then this will automatically help you to become better at all the numerous responsibilities that you juggle.

Mental health
Due to the huge pressure to balance professional and personal lives, a lot can be on your plate as a woman. This can be quite burdensome and lead to stress, anxiety and even depression. This is why you should ensure to check this at an early stage. Prioritise your mental health through yoga practices like meditation and Pranayama. This can be done either first thing upon waking up in the morning, or in the evening or even at night before you go to sleep.

Physical health
A minimum amount of physical exercise is crucial as this can definitely keep you active throughout the day. Performing household chores is not enough. Set aside a minimum of 30 minutes each day for your yoga practice and build mindfulness through yoga techniques. Ensure that you spend time in your practice going over the asanas that you want to do. Here are a few asanas that are simple and can be included in the course of your day.

Yoga Asanas

Santolanasana – Plank Pose

Builds upper body strength, core strength and conditions the body

Formation of the Posture

• Start on your stomach or in Cat Pose
• Bring knees under hips and palms under shoulders
• Keep your toes on the floor
• Make your knees straight
• Align your knees, pelvis and spine
• Hold the posture

Adomukhi Svanasana

Stretches the lower body, balances emotions and builds shoulder strength

Formation of the Posture

• Start in Marjariasana or Cat Pose
• Ensure palms are under the shoulders and knees under hips
• Now exhale and lift your hips up
• Do this as you straighten the knees and push away the floor
• Keep pushing the floor away
• Also push your heels down towards the floor
• Focus on your big toes
• Hold for eight to ten breaths

Paschimottanasana - Seated forward bend
Has a calming effect on the mind, and stretched your back, and your lower body.

Formation of the Posture

• Begin in an seated pose like Dandasana or Sukhasana
• You can have your knees slightly bent when the legs are stretched out forward
• Stretch your hands up while keeping the back straight
• Exhale, bend forward and bring your upper body on your lower body
• Hold your toes, ankles or heels with your fingers

Naukasana- Boat Pose

Formation of the Posture

• Lie down on your back.
• Bring your upper body 30° off the floor.
• Lift your legs up also at 30° off the floor trying to align your toes with your eyes
• Balance on your tailbone and keep your back straight
• Arms can be parallel to the ground
• Engage your abdominal muscles.

Baddha Konasana

Great stretch for the hips, relaxing for the mind and body

Formation of the Posture

• Begin in a seated pose like Dandasana or Sukhasana
• Now bring the soles of your feet together
• Draw your heels closer to your pelvis
• Gently push your knees down
• Exhale and lean forward and if you can try to place your forehead on the floor

Generally, it is ideal to spend a minimum of 3 days a week performing 30-45 minutes of yoga routines on the mat. Only if you do this consistently for at least thrice a week will you be able to gain the results that you want. If your busy schedule does not permit so much time, then try to create shorter durations of practice sessions but more frequently throughout the day. Avoid sitting continuously for a long duration as this is not beneficial for you.