Yoga Asanas for Working Women- Women are active in all aspects of life, and in today’s time, they are working in every field, whether home management, family care, social inclusion or office work. But managing everything simultaneously and multitasking takes a toll on their health.

Although self-care and self-love are vital for everyone, in such a situation, when work starts affecting your health, then yoga helps you to rejuvenate mentally and physically.

Yoga is a great practice. It has been proven to help people with various health problems, including stress, anxiety and depression. However, many women need help understanding the poses or getting into the correct posture. So, to your rescue, this post will discuss 10 specific yoga asanas that are easy for working women and benefit them in many ways.

Navasana (Boat pose)

Navasana is a classic pose well-known for its benefits for the spine and abdomen. It is also an excellent pose for working women as it can help digestion and circulation.

navasana or boat pose

  • To do navasana, in a sitting position, bend your knees and place your feet flat on the floor.
  • Now raise your legs above the floor. Keep your knees bowed and bring your shins lined up with the floor.
  • This is half boat pose. Your torso will feel like falling backwards but make sure that the spine remains straight.
  • Try to straighten your legs to 45 degrees without straining the torso, forming a V shape with the thighs and torso.
  • Roll your shoulders back and straighten your arms almost parallel to the floor with your palms facing up.
  • Hold the position for few more breaths. While exhaling, release your legs. Then take a breath and repeat.

Vasisthasana (Side Plank)

The Side Plank is a great pose for working women because it targets the obliques and core muscles. It also helps improve balance and coordination.

vasisthasana or Side Plank

  • To do the Side Plank, lie on your right side, legs extended and stacked from hip to toe.
  • Place the elbow of your right hand directly under your shoulder. Make sure to keep your head straight and in line with your spine.
  • Your left arm and hand can be aligned to the left side of your body. Engage your abdominal muscles.
  • Exhale and lift your hips and knees off the mat, keeping your torso straight.
  • Maintain the pose for a few breaths. Then inhale and return to the starting position.
  • Change to the opposite side and repeat the cycle.

Urdhva Mukha Svanasana (Upwad-Facing Dog Pose)

Urdh Mukha Svanasana is beneficial for the upper body i.e. chest and lungs. Also, it provides strength to the arms, shoulders, wrists and back. This asana counteracts the forward-bending activities of the day and increases the body’s power.

Urdhva Mukha Svanasana or Upwad-Facing Dog Pose

  • Lie on your stomach and place your hands next to your ribs, with your fingers facing forward and elbows by your side.
  • Press the toes into the floor and engage the thighs and knees. Then inhale, press on your hands and feet, lift your chest and legs off the floor, and keep your arms straight.
  • Engage your lower abs and knit your lower ribs. Draw the shoulder blades down your back and lift your chest. You can look straight or up towards the ceiling.
  • Stop for a few breaths. Return to the starting position while exhaling and lower yourself to the floor.
  • You can repeat the pose several times throughout the day for regular stretching and toning benefits.

Bhramari Pranayama (Humming Bee Breath)

Bhramari Pranayama is one of the most common and widely practiced yoga postures for women. It helps to open the throat and improve breathing. If done correctly, it can also help in weight loss and relaxation. The sound of exhalation in this pranayama is similar to the hum of a bee. That’s why it is also called Humming Bee Breathing Technique.

Bhramari Pranayama or Humming Bee Breath

  • To do Bhramari Pranayama, you will need to sit with your legs crossed in front of you.
  • Keep your back straight while your hands are resting on your knees or thighs.
  • Close your eyes and direct your attention on the flow of your breath.
  • Press your ear lobes gently with your thumbs and place both your index fingers on the forehead and the rest of the fingers on the eyelids.
  • Now start inhaling through your nose and while exhaling, make a humming sound by closing your lips and chanting “Om” every time you exhale.
  • Feel the vibration in the throat, jaw and lips. Continue the exercise for about six breaths.

Anulom-Vilom Pranayama (Alternate Nostril Breathing)

Anulom-Vilom Pranayam is one of the significant Pranayamas of Hatha Yoga which is especially beneficial for women. It is also known as Nadi-Shodhan Pranayama. This breathing exercise helps to calm the mind and body and is especially helpful for people who are stressed or prone to anxiety. The technique involves inhaling deeply and exhaling slowly through alternate nostrils. It can be practiced at any time and used with other yoga postures to create a complete yoga routine.

Anulom-Vilom Pranayama

  • To do Anulom-Vilom, sit comfortably; if possible, sit cross-legged and keep the spine straight.
  • Close your eyes and place your hands on the knees keeping the palms facing upwards.
  • Then place the thumb of the right hand on the right nostril and take a deep breath slowly through the left nostril.
  • Now press the left nostril gently with the ring finger.
  • Then open the right nostril and breathe out of it.
  • Follow the same activity from the other side as well. You can start with at least 10 repetitions of the exercise on each side and gradually increase the count.

Ujjayi Pranayama (Ocean Breathing Technique)

This is a powerful breath control pose that is great for calming your mind, lowering blood pressure and maintaining thyroid function.

Ujjayi Pranayama

  • To do ujjayi pranayama, sit in a comfortable position with straight spine and open chest.
  • Take deep breaths slowly through your nose.
  • Then exhale all the air from your lungs in a controlled manner like fogging out in the rhythm of “haaaaa”, sound.
  • Repeat few more times for atleast 5 minutes in the beginning and then increase the time gradually.

Ardha Chandrasana (Half-Moon pose)

This standing pose is great for strengthening the muscles of the thighs and hamstrings. Also, it improves your balance and core strength.

Ardha Chandrasana

  • To do the half-moon pose, start with the triangle pose.
  • Bring both hands near the waist. Step your right leg forward.
  • Bend your knees and lean forward, placing your right arm wide on the floor in front of your right foot.
  • Extend your back leg upwards.
  • Keeping your gaze down or ahead, raise your left arm to the sky and spread your arms wide.

Chakravakasan (Cat/Cow pose)

This asana is excellent for increasing the flexibility of the upper body, such as the spine, neck and shoulders. And it also stretches the muscles of the hips, back, abdomen and chest.


  • Place your hands shoulder-width apart and keep your knees directly under your hips.
  • Inhale as you arch your lower back and bring your head up, tilting your pelvis like a “cow.”
  • Exhale deeply, pull your belly in, arch your spine, and lower your head and pelvis into a “cat” pose. Repeat several times.

Kapalbhati Pranayama

Kapalbhati Pranayama is a powerful form of pranic breathing that helps to calm the mind and body. It is particularly beneficial for working women who are constantly on the go, as it helps to reduce stress and anxiety. Kapalbhati can also help improve your concentration and focus.

kapalbhati pranayama

  • To perform Kapalbhati, start by sitting with your spine straight and your hands resting in your lap.
  • Close your eyes and take a few deep breaths through your nose, filling your lungs fully.
  • Once you’ve reached full breath, slowly exhale through your mouth, pulling your stomach inward closer to the spine.
  • Make sure to hold your breath for as long as possible before letting it out.
  • Try to keep your breath steady and even throughout the entire exercise.
  • If you find Kapalbhati problematic initially, start by doing shorter sessions several times a day until you become more accustomed to the practice.

Vrikshasana (Tree Pose)

Tree pose is a classic standing posture that helps strengthen the back, legs, glutes and core.

Vrikshasana or tree pose

  • Practice tree pose by standing straight on the mat in mountain pose with the palms of your hands pressed firmly into each other.
  • Now raise your left leg, bend the knee and place the sole of your feet on the inner side of the right thigh.
  • To maintain balance, keep your gaze straight.
  • Follow the regular breathing pattern for a few breaths and repeat on the other side.

Final Words

By starting with small but essential self-care activities like yoga, all women can reclaim some of their healthy and rejuvenating ‘me time for self-care. So take care and stay fit.

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Bhavika Panesar

bhavika panesar author for fit chapter

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