Yoga Poses for People with Hectic lifestyles

Yoga Poses for People with Hectic lifestyles

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Most of us who live in the 21st century are experienced multi-taskers.  We work full-time jobs while raising a young family, or we often study as well while holding down a job. We entertain a circle of friends and travel the world for work and pleasure. But YOGA can help.

Later in life, we may find ourselves in the classic “sandwich” situation, caring for teenage children and elderly parents at the same, all the while holding down a demanding job.

It’s easy to see how we can get frazzled and anxious and tired! In many ways, yoga is the ideal antidote to all this busyness: your daily 30-minute practice grounds you in yourself, reminding you that you still exist as an individual beyond all the roles you play.

It gives you some quality time alone and helps relieve stress while improving your physical health and making you look and feel more attractive.

So, in this article, we will be discussing the top five yoga poses to help you relax while improving your physical and mental health.

(Also read: Suffering from Insomnia? Follow These Yoga Poses for Better Sleep and relaxation)

Yoga Poses for People with Hectic Lifestyle

Pose #1: side bend

This side bend yoga pose is often considered great for warm-up sessions and exercises. So with the help of this article, try to increase your side stretch or bend to each side just a little more than you did in the previous article.


  • This yoga pose strengthens the spine
  • It focuses and targets the “love handles”
  • This pose helps in toning one’s arms


  1. Start by standing in the Mountain Pose, then accordingly place both of your hands by your sides. Jump, or step, your feet to about two feet apart from each other, and then inhale as you gracefully raise both of your arms.
  2. Then clasp both of your hands above your head, hugging your head with your biceps. Make sure to keep your index fingers straight in a ‘steeple’ pose.
  3. Then slowly exhale and bend slowly to the left side, ensuring you don’t lean forwards or back.
  4. Then accordingly, hold this position for a count of 10, breathing in the same position, then exhale to the center.
  5. Repeat the same process on the other side as well.

Pose #2: Standing bow pose

The Standing Bow or also known as the Dandayamana Dhanurasana, requires deep focus, strength, and unwavering balance. So to start with this pose, kick both of your feet back gently, and bring back your focus on keeping your balance.


  • This standing bow pose helps in improving the circulation to one’s heart & lungs
  • It helps to increase the elasticity of one’s spine
  • The standing bow pose helps in activating the digestive system
  • It improves the overall balance & focus


  1. To start with this pose, stand in the Mountain Pose, both hands by your sides. Then slowly raise your right foot behind you and accordingly catch the top in the palm of your right hand.
  2. Then accordingly, continue to inhale and raise your left arm straight up, palm facing forwards.
  3. As you exhale, slowly push your back foot into the palm of your hand. 
  4. And as you begin to kick your foot up, your body will naturally fold forwards. Make sure to keep kicking back until your body becomes parallel or one with the floor, and your leg is kicked up as far as you can manage, always remember not to put too much pressure.
  5. Hold and remain still in the same position for the count of 10, breathing in and out. Then accordingly, repeat the same process on the other side as well.

Note: If can’t properly keep your balance, begin by standing next to a wall or make sure to take some support.

Pose #3: Warrior II

The warrior II yoga pose is a gentle lunge that is known for opening the chest, shoulders, and hips, and it also helps in toning one’s legs.


  • This helps in strengthening the hips
  • It helps in toning one’s legs
  • The Warrior I pose help to pens & strengthens one’s chest & shoulders
  • It also tones one’s abs


  1. Start this position by sanding in the Mountain Pose both of your palms pressed together in front of your chest.
  2. Step both of your feet widely apart. Then place both of your hands on your hips.
  3. Then accordingly turn your left foot out for about 90 degrees. And the heel of your left foot should always line up with the arch of your right foot.
  4. Extend both of your arms out parallel to the floor and bend your left knee. Ideally, your thigh should be parallel to the floor, and accordingly your left knee should be stacked over the left ankle.
  5. Then accordingly, hold the same position for the count of ten while breathing in and out, in the same position.

Pose #4: standing forward bend

Again with this article, we return to this intensive standing forward bend stretch. Today we will discuss the full position, with both legs straight and both of your hands on the floor beside your feet.


  • This pose helps in strengthening the back muscles
  • It also stretches the hamstrings
  • This pose tones one’s digestive organs
  • It can also help relieve headaches


  1. Start this yoga pose by standing in the Mountain Pose, with both of your feet just slightly apart.
  2. Then slowly start to inhale as you raise both of your arms to parallel above your head, both palms facing inwards.
  3. Then exhale as you fold forward from the hips. Keep both of the legs straight, and then run your hands down your legs as far as they will go, not putting too much pressure.  If you can reach the floor, place both of the palms down by your feet. If you can’t reach the floor, grasp your shins with your arms, ankles, or feet, and then gently bring your nose as close to your knees as is comfortable to you.
  4. Hold this position for a count of 10, then breathe in the same position. And to release or exit from this yoga pose, place both of your hands on your hips, and then slowly raise your upper body to the standing position as you begin to exhale.

Pose #5: bound angle pose

To start with this pose, press both of your knees down slightly further today than before, without straining too much.


  • This pose benefits the urinary and reproductive organs
  • It also relieves menstrual discomfort
  • This pose stretches the thigh muscles
  • It also relieves the mild depression


  1. Start this yoga pose by sitting with both of your legs extended in front of you, and your hands resting on the floor behind.
  2. Then start by gently bending both of your knees and then accordingly press the soles of your feet together.
  3. Bring both of your hands to the front and then slowly clasp your feet.
  4. Exhale and gently ease both of your knees down towards the floor. Hold this most extreme bound angle position for a count of 20, while still breathing in the position.
  5. To release from this yoga pose start raising your knees to your chest and then carefully sliding both of your hands up to the knees.  


After practicing all the above-mentioned yoga poses, repeat today’s poses in a flowing dance-like sequence continuously to get the desired results. 

  • SIDE BEND: Repeat 3 times
  • STANDING BOW POSE: Repeat three times
  • WARRIOR II: Repeat 3 times
  • STANDING FORWARD BEND: Repeat three times
  • BOUND ANGLE POSE: Repeat 3 times

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  1. Pingback: Eating well: Yoga Poses for Mindful Eating - ProKensho

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