Yoga is the best relaxation exercise for working women

New Delhi: Defining her needs first and taking time to relax, meditate or exercise are just a few of the simple self-care practices that can dramatically improve a professional woman’s quality of life. They communicate to the rest of the family that this is their “me” time and that they should not be disturbed by others by setting personal boundaries. Only by starting with such modest acts of self-care as yoga can women reclaim some of their time for vital self-care.

Some women have hormonal imbalances, which increase their risk of physical, psychological and emotional problems. By forming a habit that improves body strength, hormonal balance, and self-acceptance, yoga helps women manage their lives. 30-45 minutes of yoga, when combined with a breathing exercise like pranayama, can reduce stress, increase sleep quality, and regulate vital bodily processes like heart rate, breathing, and blood pressure, among others. Simply carve out some time in the morning or evening from their busy schedules.

Navasana (boat pose)

How to do:

Start by lying on the floor on your back. Keep your hands by your side and your legs together. Now slowly lift your legs without bending them. Also lift your upper body off the floor and stretch your arms towards your legs. Hold this position for about three minutes, then return to the original position.

Contraindications:

Do not practice this yoga pose if you suffer from low blood pressure, severe headaches or migraines, or if you have suffered from certain chronic diseases or spinal disorders in the recent past. Asthma and heart patients are also advised to avoid this pose.

Vasisthasana (side plank)

How to do:

Start in plank position, shift body weight to right hand, wrist under shoulder, drop heels to right side on mat, rotate body to face left side and raise left arm in look at shoulder height and turn. Raise your hips as high as possible to the ceiling.

Contraindications:

People with injuries to their wrists, elbows, shoulders, neck, hips, back, knees, or ankles should avoid practicing the side plank pose. Any injuries to the muscles of the legs, back and arms are contraindications and people should avoid the same.

Urdhva Mukha Svanasana (Upward Facing Dog)

How to do:

Start by lying on a mat with your legs extended directly behind your body, the front of your legs resting on the floor and your upper body supported in the air pressing your palms down into the mat. Extend the arms so they are straight and lift the thighs and shins off the floor.

Contraindications:

It is always prudent to practice this pose with ease if one is suffering from a herniated disc or better still with the guidance of an experienced teacher. Deep stretching of the upper back, including the neck and head, may not be suitable for people with spondyloarthritis. It is safer to go slowly or to be guided by an expert.

Bhramari Pranayama

How to do:

Do preliminary conditioning in Sukhasana or any other meditative posture. Sit in a firm chair with a straight back if you can’t sit on the floor. Keep your body straight above the waist and your spine straight. Inhale completely then exhale slowly, gently and continuously in a controlled manner through the nostrils with a little force, making a buzzing sound like the dark bee. Keep your mouth closed throughout the practice. The sound does not need to be very loud but must create vibrations. Practice 5 rounds/session, with a break between rounds.

Contraindications:

Bhramari should not be practiced by pregnant or menstruating women. It is also contraindicated for people with high blood pressure, epilepsy, chest pain, or an active ear infection.

Anulom Vilom Pranayama

How to do:

Close your eyes and sit in Padmasana. Use the right thumb to close the right nostril. Inhale slowly through the left nostril, drawing in as much air as you can to fill your lungs. Remove your thumb from your right nostril and exhale. As you exhale, use the middle finger to close the left nostril and inhale through the right nostril. Remove the thumb from the right nostril and exhale. Perform for 2-5 minutes.

Contraindications:

It should not be performed by people taking blood pressure medication. The same can be done without holding the breath inside and exhaling immediately.

Ujjayi Pranayama

How to do:

Start by inhaling and exhaling naturally. Tilt your head blocking the free flow of air and inhale as long as you can while making a noise in your throat. Hold for 2-5 seconds. Close your right nostril with your right thumb as you exhale and exhale through the left nostril. Repeat 10-12 times as needed.

Contraindications:

Do not practice this pranayama if you constantly feel tired, anxious and panicked, as exertion can be harmful to the lungs and heart. Always practice under the guidance of a professional yoga teacher. Beginners should not practice this breath for more than five minutes a day.

Kapalbhati Pranayama

How to do:

This breathing technique involves passive inhaling and active exhaling. So inhale normally, inhale as much air as possible and exhale forcefully. Try to pull your abdominal muscles as close to the spine as possible during the exhale. Perform for 2-5 minutes.

Contraindications:

People with high or low blood pressure, heart disease, hernia, gastric ulcer, epilepsy, dizziness, migraine, severe nosebleeds, retinal detachment, glaucoma, with a history of stroke should avoid this yoga pose. For anyone who has had recent abdominal surgery, it is recommended to practice this pose under the guidance of an expert.

About Shirley A. Tamayo

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