15 Must-do Yoga Poses For Busy Women's Healthy Life

Yoga is a spiritual discipline science that focuses to bring proper coordination of mind and regularises the basic system of the body. Regular yoga practices help you to attain various physical and mental health benefits. An asana or pose is a body posture used for yoga meditation. 

Throughout the generations, the yogic science has served people from all age groups and every gender. But there are few exercises that have more benefits to females particularly. A woman undergoes many phases and changes in her life from childhood to puberty, puberty to motherhood, motherhood to menopause, and so-on. It does not matter which age group and which phase of woman life you belong to, you must practice yoga daily. Female yoga helps you to live the moment, healthy life, and find the proper balance in your life.

In Bhagavad Gita, it is mentioned that “Yoga is a journey of the self, through the self, to the self.” 

Learn about the Yoga Poses here:

1. Setubandhasana Or Bridge Pose 

Setubandhasana Or Bridge Pose

Setu Bandhasana is the yoga pose for working women who don’t have much time for themselves. This yoga asana helps them to build core and lower body strength and gives relief from the back pain.

Steps to do -
i- Lie down on your back, keep feet on the floor away from the hip, fold your knee and hand palm, hand touching on floor.
ii- Inhale and press the feet, lift your hip and chest up and keep your arms to the side touching the mat.
iii- Hold the breath for 4-8 sec. Now slowly exhale and return to 1st position.

2. Matsyasana or Fish pose.

Matsyasana or Fish pose

Matsyasana is yoga which helps to cure many kinds of diseases. This asana brings balance to your body, good for chest, spine, and muscles. This is best for working women and yoga will help to deal with stress.

Steps to do -
i - Sit in a padmasana or lotus pose.
ii- Relax and take a long deep breath.
iii- Slowly go backward and take the help of your arm.
iv- Put your head slowly down, make arch without straining your back, a reminder to hold feet.

3. Balasana or Child pose.

Balasana or Child pose

Balasana is best-sitting for old women yoga as mentioned in the name this is child pose helps in lower back and digestion.

Steps to do -
i- Sit on your knees hip touching your heels and put your hand on thighs.
ii- Sit straight now go forward and put your chest on your thighs.
iii- Slowly breathe and be in the position for 10-20 sec then go back.

4. Virabhadrasana I

Virabhadrasana I

Virabhadrasana strengthens the lower back, arms, and legs. It builds stamina.

Steps to do -
i - Stand in your feet legs apart 3-4 feet right leg should be in front of the left leg.
ii- Breathe and Raise your arms perpendicular to the floor.
iii- Put right foot outwards by 90 degrees and the left by 15 degrees,
iv- Wait for 10-20 sec and come back. 

There is always room for change, but you have to be open to that change-    Kathryn Budig

5. Marichyasana III

Marichyasana III

Marichyasana yoga massages abdominal organs, including the liver and kidneys.

Steps to do -
i- Sit with straight legs and bend your right knee and put your feet down and breathe.
ii- Exhale and rotate your body toward the right and wrap your left hand to your right thigh. 
iii- Back to the normal position and repeat on the opposite side.

6. Salamba Sarvangasana

Salamba Sarvangasana

Salamba Sarvangasana is the advanced yoga for daily practice that helps to maintain strength and balance. Improve metabolism and digestion and stretch the neck and shoulder.

Steps to do
i- Lie down on back legs and hand straight. 
ii- Left your legs back up and give support from your hand and elbow. Your weight should be in your shoulder. 
iii- Inhale for 10-20 sec and rest by bringing down your knees first. 

7. Paschimottanasana

Paschimottanasana

Paschimottanasana provides flexibility and strength to the legs. This can be done by the old women also as it's easy and can be done by anyone. And this balances the menstrual cycle as well.

Steps to do -
i- Sit down with legs stretched out forward and straight.
ii- Inhale and bend your head and trunk towards touching your toes or feet without bending your knees.

8. Bhujangasana (Cobra pose)

Bhujangasana (Cobra pose)

Bhujangasana is for old women which Stimulates abdominal organs and helps relieve stress and fatigue. Every female can perform this yoga.

Steps to do -
i- Lie down on the floor facing down, leg straight.
ii- Hand on the floor near the shoulder.
iii- Inhale and press the feet and lift your chest off the floor for 20- 30 sec, come down slowly.

9. Shavasana 

Shavasana

Savasana helps women to fight from stress, tension, or depression. Rejuvenates the body, mind, and spirits. This can be done at last after performing your exercise. 

Steps to do -
i- Lie on your back let your arms and legs free open.
ii- Close your eyes, breathe slowly, keep yourself warm comfortable, and relax.
iii-  Do it for 5 to 15 minutes.

10. Utthita Chakravakasana

Utthita Chakravakasana

Utthita Chakravakasana is yoga for a beginner which will help to strengthen your hands-legs and firm your body and help in any kind of body pain.

Steps to do -
i- Bend and Come close to your hand and knee. The knee should be below your hip and hand below your shoulder.
ii- Lift one leg up and extend straight back and the opposite arm forward straight. Remain for 10-20 sec relax and change the hand and legs.

11. Vrikshasana

 Vrikshasana

Vrikshasana asana helps in improving concentration and helps those who are suffering from sciatica. This is a very good yoga for working women.

Steps to do - 
i- Stand straight on your feet and arm by your side.
ii- Bend your right knees and place high on your left straight leg and balance yourself.
iii- Inhale then raise your hand high in namaste mudra stay for 30- 40 sec then relax.

12. Virabhadrasana II

Virabhadrasana II

Virabhadrasana II is good for strengthening the legs and toning buttocks. It helps to relieve backaches, especially those experienced during pregnancy. It helps to build stamina and improves blood circulation and respiration cycle which in a way energizes our whole body. Always remember, to do this exercise in an empty stomach.

Steps to do - 
i- Stand straight with your legs hip-distance apart and turn your right feet towards the right direction and feet face towards right too. Keep in mind that the right leg makes a 45-degree angle with the left leg.
ii- Do not twist your body, go forward, and make a 90-degree angle from your right knee with your right leg. Do not cross the ankle of your right leg.
iii- As you inhale, raise your arms parallel to the floor and stretch arm and leg, keeping your shoulders down and your neck long.
iv- Hold position for 10 sec, exhale and return to the first position. Repeat for the left leg.

13. Parsva Sukhasana

 Parsva Sukhasana


This yoga asana is a stretch pose which is of beginners level. stretches the body from the hip up to the neck and fingertips, including parts of the lower back. This pose allows fresh nutrients and oxygen to reach our internal organs which in a way help to relax and relieve stress and anxiety. This is a very good yoga for an old woman.

Steps to do - 
i- Sit in a comfortable easy position with a leg crossed. Place your left hand on the floor with a slightly bent elbow.
ii- Inhale and lift right arm up and overhead and bend towards left.
iii- Stretch and hold the position for 4-10 sec. Exhale and slowly return to the first position. Repeat with right arm 

14. Paripurna Navasana 

 Paripurna Navasana


Navasana, also called boat pose, is done while seated. It helps to strengthen core muscles, inner thigh, and other muscles around our lower body. It cleanses the kidney and improves concentration.
Steps to do - 
i- Sit and stretch leg flat on the mat. Lean back and lift the shins of the feet so that they are parallel with the floor.
ii- Lift your arms parallel with the floor but palms must face in. You can bend the knee if you want but remember your posture should make v shape.

15. Chaturanga Dandasana

 Chaturanga Dandasana

Chaturanga Dandasana is also known as a low plank. It is modern yoga in the form of sun salutation. The pose strengthens the arms and wrists, works with core muscles, tones the abdominal muscles, and makes the lower back healthy. It is a very good yoga pose for overall body health. This prepares the body for advanced power yoga.

Steps to do - 
i- lie down facing downward directly to the mat and align your shoulders slightly ahead of the wrists.
ii- Breathe in and keep your arms fully extended like you are pushing the floor and keep your spine completely erect. Keep the elbow next to the body and body parallel to the ground but do not bend your knee. Hold the posture for 5 - 10 sec.
iii- Exhale and slowly lower your body and lie down on the mat like a log of wood. Repeat the steps.