Working women, irrespective of which part of the world they are in, are exposed to everyday stress stimulants that can take a toll on their mental and physical health. This holds more for those who fall in the age group ranging between 23 and 45 years as their own self well-being is usually least of their priority while trying to manage career, family and daily chores with no time for themselves. Investing 15 minutes on a “self-care yoga therapy” can be an excellent way to keep yourself full of positive energy and stamina.
The ten postures mentioned here are intended to calm the mind, help in body toning and a gradual increase in the positive energy from within. Hold each pose for 15 to 20 seconds at first, but each time you practice, hold the posture for a few seconds longer and make your way up to 1 to 3 minutes.
Do on one side and repeat on the opposite side. Repeat each pose twice before moving to the next one. Be extra cautious and check with your doctor if you are pregnant, have body injuries or other health issues.
Bend your knees, fold your hands in a namaskar. Start with facing the front and follow it by bending left leg’s knee in the same direction freezing the hands in a namaskar and stretching other leg. Repeat on the other side. It helps in balancing the body, relaxing the back, and increase the flow of oxygen in the body.
The dancing queen
Stretch your arms as if flying in one direction with legs wide apart and bent on one side. It can help in mood upliftment and is also a way to add flexibility and strength to the upper body.
The sky embrace
Lie on your back facing the ceiling or the sky. Raise your hands and legs. Pull them apart and stay in that position for some time. The trick is to keep your back and legs straight. Do not lift your head in this pose. The sky embrace and can help in creating positive vibrations in your body and it is a great way to keep you in shape.
Lie on your back, rest for a couple of minutes. Slowly pull your body upwards balancing on your hands and legs. Drop your head to create a little arc. The pose helps to tone your body, especially around the waist area. It is a great way to avoid double chin and extra flab around your arms and thighs.
Bend your knees and drop your body to the ground. The pose works on the inner thighs, hip muscles and can be beneficial for stiffness or pain due to long hours of sitting. It also helps in relaxing the lower back and can do wonders to your facial skin.
Take both hands to the back of your head, look up and maintain the pose for few minutes while being seated.
Select a flat wall with a smooth surface and swiftly climb it upside down with your hands firmly on the ground. Hold the posture for a few seconds before getting back on your feet and repeat it a few times. It not only adds strength to your arms, shoulders and the core region, but also helps in the flow of blood to your brain and in de-stressing the mind.
The yogi cardio
Take one leg as high as possible and replace it with the other leg, strike a rhythm and keep repeating to the count of 50 to 100. It is like marching on the spot but with a bounce and an extra layer of a jump. Besides helping in burning calories, it boosts stamina and is great for the heart. It helps in increasing the heartbeat for a later cool down with breath maths pose.
Sit comfortably, with your back upright. Take one leg on the top of another, and your face on one side. Hold your breath for a couple of seconds and release. Now keep adding two to the hold, follow it up with breathing in for four seconds and breathing out in the same amount of time. Continue till you get to breathing in for eight seconds and out for eight seconds. Repeat in the opposite direction.
The contemplation pose
Close your eyes for a few minutes and do nothing. It is like renunciation of “trying.” Just stay there. Nothing to be done, nothing to be avoided, and nothing to accomplish. Get up, stretch your legs and arms, and you are all set for another day or evening.