10 Best Yoga Poses for Busy Women

Discover the ten most influential yoga poses for busy women.

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The present century is surely going to be the era of women. More and more women have come forward as leaders of this world in all fields, whether it’s business, politics, education or arts. Participation of women on such a large scale in the global stage requires them to remain fit all the time. They have to maintain an ideal relation between personal and professional life as well. Yoga helps in attaining all such goals. The following Yoga poses should be practiced by working women in order to retain their fitness amidst a hectic work schedule.

Shavasana (Corpse Pose)

After hours of workload, you feel dead inside. The body needs rest and the mind requires peace. Savasana provides a much-needed relaxation to the mind and body so that one feels rejuvenated all day long. The asana resembles the position of a corpse and is practiced in still motion, lying flat on the ground with free hands and legs. During the exercise, keep your eyes closed to feel the flow of serenity in the body.

Utkata Konasana (Goddess Pose)

One of the best exercises for women, Utkata Konasana is all about being energetic. It is known as the Goddess Pose, for its practice mirrors the Hindu Goddess of power, Durga. Stand erect on the mat to widen your feet and bent the knees till it makes a right angle. Close your eyes and join your palms in prayer near the chest. In addition to offering immense inner strength, the pose is helpful in giving relief from constipation and a backache.

Navasana (Boat Pose)

Navasana is one of the most effective balancing Yoga poses. As a sailor maintains the balance of a boat in a river, Navasana nurtures the body and mind in such a way that one feels extreme stability in life. During the pose, the upper and lower halves of the body remain in the air and only the buttocks on the ground, balancing the body weight. Also, hands should be parallel to the ground. This pose is beneficial for strengthening the thighs, arms and abdomen. It also sponsors proper digestion.

Vriksasana (Tree Pose)

Tree stands for stability and stability is what a working woman needs the most in her life. Vrksasana teaches one to face difficulties with vigor and conquer every situation. This is a standing pose, which is performed on one leg. During the practice, the hands should be in the air, in Namaskar pose to enjoy the spiritual elements of Yoga. The exercise nourishes the mind in a constructive way and gives strength to arms and legs.

Trikonasana (Triangle Pose)

Those women, who work in front of the computer and have a sitting job, should consider practicing this pose on regular basis. Trikonasana is all about motion and verve. Stand with your feet placed apart. Bend forward to touch the left toe with the right hand and vice-versa. Almost all muscles of the body come into movement and smooth circulation of blood takes place. The body enjoys liveliness and immense rejuvenation after only 10-15 minutes of Triangle pose exercise.

Bhujangasana (Cobra Pose)

Back pain is a major problem among busy women and Bhujangasana is the cure of all such issues. It is a great exercise to bring vigor to one’s life by giving a reason to stretch the spine. The practice opens up the chest and allows the heart to pump more blood. If you are looking for a pose that enhances focus, Cobra Pose can be the best exercise.

Baddha Konasana (Cobbler’s Pose)

Baddha Konasana is a seated Yoga pose that gives strength to the hips, abdomen, thighs and lower back. Stretch your legs out to bend the knees and join the soles together. Keeping your heels as close to the pelvis as possible. Keep the spine erect and concentrate on any object that is in line of your sight.

Phalakasana (Plank Pose)

There is probably no better Yoga exercise than Phalakasana when it comes to strengthening the abdomen muscles. It takes a good amount of toll to hold the body on the toes and palms. The body should be in a straight line during the practice of Phalakasana. The exercise also stretches the thighs and arms, along with offering flexibility to the wrist. Plank Yoga is an awesome practice to improve the ability of your digestive system.

Virabhadrasana (Warrior Pose)

The name, Warrior Pose itself describes the whole lot of amazing goodness this asana carries. It is practiced in three forms — I, II, and III. All three poses are great for stretching the muscles of the body. Regular exercise of Virabhadrasana helps one challenge oneself more in life. The Yoga poses provide stamina to busy women, who spend most of their time in the workplace.

Pranayama (Breathing Yoga)

Pranayama is the solution to almost all types of problems in the body. The exercise is related to life since it is the inhalation and exhalation of air. Working women, who want to remain active, should do Pranayama every morning for at least 10 minutes. Regular breathing warms the blood and purifies it. The exercise is also effective in flowing vibrant energy in the body and mind.


Bipin Baloni is a passionate Yogi, Yoga Teacher, and Traveller in India. He organizes 200 hrs Yoga Teacher training in Nepal. Bipin Baloni conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, health, nature, and the Himalayas.

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