Top 3 Yoga Asanas for Busy People

by Allayurveda
Published on In HealthLeave a Comment

After you’ve had a tough day at work, run your errands and completed a long to-do list, the thought of taking out time for a fitness routine seems like a bad joke. Here’s where yoga comes in.

Yoga is an integral part of fitness as there as so many advantages of yoga. It is the perfect way to strengthen weakened muscles, increase immunity, boost your digestive system and best of all: lessen the effects of stress. Not only does it keep you physically fit, you can practice yoga to soothe your nervous system. Yoga poses can relieve physical tension while giving you a fit and healthy body.

Practice these three yoga asanas that are super-easy to include in a busy schedule and will keep anxiety at bay. What’s great is that these yoga at home exercises will start to show you results in just a few days.

1. Padmasana or Lotus Pose

This pose calms the brain, helps with concentration, stretches the ankles and knees, stimulates the pelvis, spine, abdomen, and bladder, and is great for women as it eases menstrual discomfort and sciatica.

Note: Avoid this pose if you have ankle or knee injuries.

How to:

  • Sit on the floor or on a mat with your legs stretched out in front of you.

  • Bend your right knee and place it on the left thigh, keeping the heel close to your abdomen. Repeat with the left leg.

  • Place your hands over your knees.

  • Keep your head and spine as straight as possible.

  • Take deep, long breaths.

2. Nadi Shodhana Pranayama or Alternate Nostril Breathing


Yoga for body fitness also includes breathing exercises such as this to calm a too-busy mind. This works to alleviate respiratory and circulatory issues. It lowers your heart rate, which in turn effectively benefits mental health. It purifies the energy channels (nadis) of your body, allowing the life force (prana) to flow with ease. It also brings the body into balance by synchronizing the two hemispheres of the brain.

Note: Avoid this pose if you are pregnant, suffer from carpal tunnel syndrome, have any rib or wrist injuries, or if you have recently had any abdominal surgery.

How to:

  • Repeat this cycle three to five times.
  • Close your right nostril with your thumb. Take a breath through your left nostril, then close it with your ring finger. Open the right nostril and exhale.

  • Gently close your left nostril. Inhale through your right nostril, and then exhale through your left. This completes one cycle.

3. Bhujangasana or Cobra Pose


The benefits of yoga pose include tackling a stiff neck, and easing pain in your shoulders and back. It helps relieve stress and fatigue, strengthens your spine, firms the buttocks, and stimulates the abdominal organs.

How to:

  • Lie on your tummy _ÑÓ toes flat on the floor and forehead resting on the ground.

  • Place your palms down, under your shoulders, with your elbows parallel to the torso.

  • Breathe in and lift your head, chest, and abdomen.

  • Pull your torso off the floor with your hands.

  • Straighten your arms as much as possible, tilt your head and look upwards.

  • Breathe out and gently bring your abdomen, chest and head back to the floor.

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