Yoga Poses for Busy Women

Women are super busy these days. They multi-task. From cooking healthy food for the family to managing her office, you just breeze through the tasks. In this hectic schedule, you forget to take care of yourself. But, now, there is a solution. Practice yoga. Oh, yes, there may not be enough time for you to hit a studio. Don’t worry, here are nine handpicked yoga poses for busy women.  Read on to know more.

  1. Samasthithi – Equilibrium

Multitasking needs a strong base. And, regular practice of this posture helps you bring back to the present moment in no time. You can practice this whenever you feel overwhelmed.

Stand erect with your feet separated hip-width apart. Press the feet firmly into the mat. Let your arms rest on either side of your body, palms facing the ceiling. Roll your shoulders down and away from your ears, allowing the shoulder blades to touch each other.

Close your eyes; relax your face. Observe the sensations in your body and mind. Hold for 1 minute with conscious abdominal breathing.

  1. Utkatasana – Chair Pose

It strengthens your thighs, abdomen, and gluteus. Also, it stimulates your abdominal organs and opens your heart. This posture is also beneficial to reduce menstrual cramps.

Join your feet and rest your palms on your waist, thumbs in contact with each other. Bend your knees, push your hips back, and bring your thighs parallel to the floor. Make sure that your knees are above your ankles, and not your toes. Inhale and swing your arms up and join the palms. Lean forward a little to stretch and lengthen your spine.

Engage your abdominal and gluteus muscles. Breathing in deeply, hold the posture for 3 minutes.

  1. Virabhadrasana II – Warrior II

Give your confidence levels a boost with Warrior II. Additionally, it will gift you a pain-free back, stronger legs, and toned arms and core.

Straighten your legs after completing Utkatasana. Inhale and stretch your left leg back. Let the right foot face to the front. Turn your left foot slightly forward, toes pointing to the front, and heels to the back. Bend your right knee at 90 degrees, stacking it over your right ankle. Bring your right thigh parallel to the floor.

Let your both hips face to the left side. Inhale and stretch your arms out at shoulder level, palms facing the floor. As you exhale, sink your hips lower and look towards your right fingertips.

Reduce the arch on your back and keep your spine erect. Hold the posture for 90 seconds. Inhale, release your arms and straighten the right leg. Repeat on the left side.

  1. Kaliasana/Utkata Konasana – Goddess Pose

Kali is a Hindu Goddess who is famous for her wild energy. Ideally seen, all women have Kali inside her. But she takes that form only when prompted by certain circumstances. If you look at Kali from another angle, you will realize that Kali is the strength. She is an embodiment of courage. Give yourself a chance to boost the confidence while opening up your chest and hips with this beautiful pose.

Turn both your feet outside, heels facing each other. Lower your hips so that thighs are parallel to the floor. Inhale and swing your arms over your head. Lengthen your spine and lower your hips. Join the palms over your head. Engage your core and roll back your shoulders. Hold the posture for 3 minutes. Do not forget to breathe.

  1. Malasana – Garland Pose

Squat entirely to tone and strengthen your pelvis and open your hips. This posture is also beneficial for your digestive system.

Straighten your legs from Goddess Pose and rest your palms on your waist. Inhale and as you exhale, squat completely. Bring your arms in between your legs. Push your knees away from your body using your elbows. Join your palms at heart center. Lean your torso slightly forward, engage the core, lift your chest up, and hold the posture for 3 minutes.

  1. Navasana – Boat Pose

This pose keeps your digestion in place. It helps when you become a mother. It has a positive impact on your menstruation. Last, but not the least, a flat midriff fetches you compliments.

From Malasana, sit on your sitting bones and stretch your legs out. Keep your legs together. Balancing on the bones, inhale and lift your legs up. Engaging your core, stretch your arms parallel to the floor. Do not lean backward. The final posture should look like a V.

You can keep your knees bent if you are not able to keep your legs straight. But, ensure that you are engaging your core muscles. Hold for one minute. Repeat two more times, taking a break for a couple of breaths between repetitions.

  1. Setu Bhandasana – Bridge Pose

Women, in general, have a problem with their lower back. This posture strengthens your lower back. It is good for the entire reproductive system also. Bridge Pose, being an inversion, boosts the health of your brain and thyroid also.


Lie down on your back after you complete Boat Pose. Bend your knees and keep your feet firmly on the floor. Let the feet and knees be as wide as your hips. Rest your heels close to your buttocks. Rest the arms on either side of your body, palms facing the floor.

Inhale, press the palms into the floor and lift your hips away from the floor. Exhale, contract your gluteus and thigh muscles and deepen your backbend. In the final posture, your chest should rest close to your chin. Do not tuck your chin. Instead, aim to bring the chest close to it.

Hold the posture, engaging the core, for 3 minutes.

  1. Jathara Parivartanasana – Reclining Spinal Twist

Relax your spine and detoxify your body and mind with this gentle twist. The posture stretches and twists the lower back muscles, preventing and easing lower back pain.

Once you complete the Bridge Pose, exhale and lower your hips gently to the floor. Stretch your legs out. Bend your knees and hug them to your chest. Stretch your arms out at shoulder level, palms facing the floor. Inhale and as you exhale, rest your knees to the right and twist your torso to the left. Look to your left.

Keep your shoulders on the floor. You can use a bolster to support your knees. Take a short inhalation and exhale completely. Suspend your breath and hold the pose for 90 seconds. Inhale and come back to the center. Exhale and repeat on your other side for 90 seconds.

  1. Supta Baddha Konasana – Reclining Butterfly Pose

It is a classic hip opener. It also serves as a wonderful way to wind up a yoga session as it is a restorative and rejuvenating posture.

Once you complete the Reclining Spinal Twist on both sides, rest the feet on the floor. Join the soles of your feet while pushing the knees away from your body. Swing your arms over your head and rest them on the floor, palms facing the ceiling. Close your eyes and relax.

Breathe deeply in and out of your abdomen and allow your body and mind to relax. Just let go and enjoy the moment.

After 3 minutes, stretch your legs. Keep your eyes closed. Interlace your fingers, palms facing away from you, and extend your toes. Take a deep inhalation, retain your breath, and stretch your entire body. Relax the body and turn to your right. Place your left palm on your right side and sit up in any comfortable seated posture.

Let the eyes remain closed. Rub your palms to generate heat. Place them on your eyes. Open your eyes slowly and look at your palms. Join your palms at heart center and bow forward to express gratitude to Mother Earth and the time for helping you with this practice.

Yoga is not just an exercise. When you do each posture mindfully, you reap its physical, emotional, and spiritual benefits. So, when are you going to try the aforementioned yoga poses for busy women? The best thing is you can either do the entire routine or choose the poses according to your time. Are you ready?