Setting one’s needs first and making time for relaxation, meditation, or exercise are just a few of the simple self-care practices that can significantly improve the quality of life of a woman professional. By establishing personal boundaries, they communicate 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 reclaim some of their own time for important self-care.
Some women have hormonal imbalances which increase their risk for physical, psychological, and emotional problems. Yoga helps women manage their lives by forming a habit that improves body strength, hormone balance, and self-acceptance. When combined with a breathing exercise like pranayama, 30-45 minutes of yoga can reduce stress, improve sleep quality, and regulate vital bodily processes like heart rate, respiration, and blood pressure, among others. Simply take time out of their hectic schedules in the morning or evening.
Navasana (Boat pose):
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 (Side Plank):
Start in a plank position, shift body weight into the right hand, wrist under shoulder, drop heels to the right side onto the mat, rotate the body to face left side, and lift left arm into the air at shoulder height and twist. Raise hips as high to the ceiling as possible.
Urdhva Mukha Svanasana:
Begin by lying on a mat with your legs straight behind you, your front legs on the floor, and your upper body propped up in the air by pressing your palms into the mat. Straighten your arms and lift your thighs and shins off the floor.
Bhramari Pranayama:
Preparatory conditioning can be done in Sukhasana or any other meditative posture. If you can’t sit on the floor, sit on a firm chair with an erect backrest. Maintain a straight upper body and an erect spine. Inhale fully, then exhale slowly, smoothly, and continuously from the nostrils with a little force, making a humming sound like a black bee.
Throughout the practise, keep your mouth closed. The sound does not have to be very loud, but it should cause vibrations. Practice 5 rounds per session, pausing between rounds.
Anulom-Vilom Pranayama: Close your eyes and sit in Padmasana. Use the right thumb to close the right nostril. Inhale slowly through the left nostril, taking in as much air as you can to fill your lungs. Remove the thumb from your right nostril and exhale. While exhaling, use the middle finger to close your left nostril and inhale with your right nostril. Remove the thumb from the right nostril and exhale. Perform for 2-5 minutes.
Ujjayi Pranayama:
Begin by naturally inhaling and exhaling. Bend your head down, blocking 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. Repeat 10-12 times in as much time as necessary.
Kapalbhati Pranayama:
Passive inhalation and active exhalation are used in this breathing technique. So inhale normally, take in as much air as you can, and exhale forcefully. During exhalation, try to pull your stomach muscles as close to your backbone as possible. Perform the task for 2-5 minutes.
