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Women of the present day world are truly an inspiration. Juggling between home and office, they are constantly on the run, hardly ever getting the time to just sit back and relax. With so much to take care of, the daily routine at times becomes too hectic and strenuous. So, what’s the best possible to break away from this monotonousness and find the balance once again? The answer lies in Yoga. The ancient holistic science of life has all that can make life rejuvenating once more and bring back the lost spark.  


Working women especially, face the issue of burnout – stress at work, chores at home, constant traveling, etc. takes a toll on their health. It doesn’t happen over a fortnight but gradually the effects start to show up. As a result, the energy level comes down, there are mood swings and the overall sense of well-being vanishes completely. 


Through the daily practice of yoga, it is possible to keep the health in good condition and the mind at ease. Regular yoga practice proves beneficial in many ways and some of the most useful yoga poses for working women have been discussed below.



Yoga Poses for Working Women


  1. Child Pose (Balasana)

Sit over your heels, stretch your arms parallel, and slowly bend forward until you touch the ground with your forehead. Palms should be facing down.

This pose helps to stretch the hips, thighs, lower back and ankles. It tones up the abdominal organs.


  • Helps with digestion, enables Kundalini Shakti to travel from lower body to upper body. 
  • Reduces stress and fatigue.


  1. Warrior Pose (Virabhadrasana)

A must for strong, opinionated women!

Stand straight while keeping one leg forward. Bend the forward knee, and stretch your arms up over the head in an H position, as you slightly move your chest out. Keep your palms open and facing each other.

This pose stretches the hips, quadriceps, inner and outer thighs, and chest.


  • Activates sacral plexas Chakra, an energy booster.
  • Develops concentration, and balance.
  • Improves circulation, and respiration.


  1. Downward Facing Dog Pose (Adho Mukha Shvanasana)

In this asana, only your palms and feet should touch the surface of the ground. Butt is lifted up, keep your arms and legs straight, face downwards or face the belly button. Keep your feet at hip width apart with a flat back.

It stretches the back, builds upper body strength, and opens the chest.


  • Stimulates the brain and nervous system.
  • Improves memory, concentration, eyesight, and hearing.


  1. Cat and Cow Pose (Marjaryasana/Bitilasana)

Get on your hands and knees. As you inhale, arch the spine with the head looking up and exhale to arch the spine with the chin towards your chest. Hold the positions for a fair amount of time.

It stretches the spine, back torso, neck, opens the chest, and strengthens the abdominal organs.


  • Relief from menstrual cramps.
  • It keeps the Kundalini Shakti moving.
  • Gain flexibility in the neck, shoulders, and spine.


  1. Locust Pose (Salabhasana)

Lie on your belly, place your chin on the ground. Keep your hands under the thighs. Squeeze the buttocks and lift your legs towards the ceiling. To release- exhale.

It stretches thorax, thigh, shoulder, navel, and strengthens the legs, core body.


  • Helps from conditions like rheumatism, arthritis, lumbago, etc.
  • Relief from menstrual cramps, back pains, and other irregularities.
  • Tones Kidneys, stimulates reproductive and digestive systems.



The therapeutic nature of Yoga on a subliminal scale can be experienced by attending the Yoga teacher training in IndiaTake a holiday, and visit the nonchalant places of India for a change, to give yourself a push-start, for example - a perfect tourist destination like Kerala. Yoga teacher training in Kerala is highly recommendable for those who are serious about learning Yoga. For a busy woman, it's hard to take a long break from work.  

Therefore, we found a way to help you out, and deliver you a platter of easy Yoga poses right on your screen.