Best yoga poses for busy women

Anything worth doing requires a certain level of commitment from us. Self-care in the form of yoga is one such activity. Generally, spending a minimum of 30-45 minutes on the mat for at least thrice a week will give you the results that you want.

However, if you are a super busy professional juggling many things at once, then scheduling practice sessions for shorter durations and more frequently could be your mantra. Try to find 10-15 minutes a few times through the day, and no matter where you are, you can indulge in some stretches.

These little bursts of exercise can be done anywhere, at home, office, or even outside. You caneven use everyday objects that you see around you to assist you in your stretching.

But ensure that you use the stipulated time slot for concentrated practice to go 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.

Santolanasana

Formation of the posture

• Lie on your stomach

• Place your palms under your shoulders and lift your upper body, pelvis and knees up

• Grip the floor with your toes

• Straighten the knees

• Ensure that your knees, pelvis and spine are aligned

• Your wrists must be exactly below your shoulders with your arms straight

• Hold the final posture for a while

Adomukhi Svanasana

Formation of the posture

• Start on your fours, ensuring palms are under the shoulders and knees below hips

• Lift the hips up, straighten the knees and elbows, and form an inverted 'V' shape

• Now keep the hands shoulders width apart. Fingers point ahead

• Put pressure on your palms and open your shoulder blades

• Try to push your heels to the floor

• Keep your eye focused on your big toes

• Hold for eight to ten breaths

Paschimottanasana - Seated forward bend

Formation of the Posture

• Begin with Dandasana

• Ensure that your knees are slightly bent while your legs are stretched out forward

• Extend your arms upward and keep your spine erect

• Exhale and empty your stomach of air

• With the exhale, bend forward at the hip and place your upper body on your lower body

• Lower your arms and grip your big toes with your fingers

• Try to touch your knees with your nose

Baddha Konasana

Formation of the posture

• Begin by assuming Dandasana

• Fold your legs and bring the soles of your feet together

• Pull your heels closer to your pelvis

• Gently push your knees down

• Empty air from your stomach, lean your upper body forward and place your forehead on the floor

Breathing Methodology Exhale as you push your knees down. Inhale as you release from the posture.

Halasana

Formation of the posture

• Lie down on your back

• Place your palms on the floor beside your body

• Using your abdominal muscles, lift your legs up 90 degrees

• Press your palms firmly onto the floor and allow your legs to fall back behind your head

• Allow your middle and lower back to lift off the floor to enable your toes to touch the floor behind

• The palms can remain flat on the floor but one may bend the arms at the elbow and support the back with the palms as per their level of comfort

• Hold the asana for a while

Best yoga poses for busy women