Busy moms have learned to do it all. They know how to wear many hats with grace and confidence. From meeting work deadlines to managing daily chores to preparing delicious meals for the family, they know how to keep their lives together. At times, they take on the role of breadwinners for the family, contributing to the family’s togetherness every day. In meeting these needs of the family, his own health takes a back seat. But here are some yoga asanas to help busy moms relax on stormy days!
Health Shots caught up with global leading holistic health guru and corporate life coach Dr. Mickey Mehta to learn quick yoga asanas for busy moms.
Easy and Quick Yoga Sequences for Busy Women
Our experts recommend 7 asanas that can pave the way to good health for busy women.
1. Vajrasana
“Vajrasana is excellent for those who suffer from digestive problems, lower back pain, anxiety or stress. Along with this, it also improves posture and helps in weight loss,” says the expert. This is also a meditation posture.
How to do Vajrasana?
1. Sit with your back straight and legs spread and keep hands near the hips with palms resting on the floor.
2. Bend your right leg and place it under the right buttock. Do the same with your left knee.
3. Keep them in such a way that your feet touch each other at the back.
4. Close your eyes and just focus on your breath. Imagine the stress being removed from your mind.
2. Cat-cow pose
Cat-Cow pose improves focus and emotional balance. It also helps in relieving menstrual cramps and increases the flexibility of the spine. Experts tell how to do this mudra.
How to do cat-cow pose?
1. In cat position, inhale and arch your back, lifting your face.
2. In the position of the cow, exhale and bend the back downwards. This also reduces back pain.
3. Do as many of these changes as you can in 1 minute.
3. Chosen
“This asana improves flexibility, posture, core strength, coordination and helps tone the core muscles. It also helps in reducing belly fat,” says the expert.
How to do Nakuasana?
1. Sit with your legs spread apart.
2. Exhale and lift legs up, balancing on hips, eyes focused on toes.
Also read: Heart disease affects working women the most. Control your risk factors to keep your heart healthy
4. Bridge pose
This gentle bridge pose strengthens your back muscles, hamstrings, and glutes. It also relieves any tension or fatigue in your back.
How to perform Setu Bandhasana?
1. Lie on your back on the floor.
2. Bring your feet close to the buttocks and the knees should be hip-width apart.
3. Take a deep breath and raise the hips as high as possible so that your chest comes to your chin.
4. Stay in this position as long as you can.
5. Supta Vakrasana
Experts suggest doing some twists and turns in Supta Vakrasana.
How to do Supta Vakrasana?
1. Lie on your back and bring your feet close to your hips.
2. Extend both arms to the sides at shoulder level.
3. In this position, first of all, inhale and while exhaling, move both the legs to the right and the head in the opposite direction.
4. Make sure that your left shoulder is relaxed.
6. Pavan Muktasana
Pawan Muktasana increases blood flow to the hip joints, helps in reducing weight, massages the intestines and other abdominal organs and also helps in reducing belly fat. The expert says, “Hugging yourself is another great posture to reduce the stress of the day and serves as a gentle reminder to love yourself.”
How to perform Pavan Muktasana?
1. Lie on your back.
2. Draw your knees towards the chest and keep them on the chest.
3. Now hold the lower part of the knees using your hands and keep pushing the feet towards the chest.
4. Try to bend your head towards the knees and touch the knees.
5. Exhale and release the pose.
7. Shavasana
This asana relaxes the body and is the easiest to do. To do this just lie down and relax your body.
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