The Impressive TimesMay 22: In today’s fast-paced world, stress and burnout have become increasingly common—especially among women juggling multiple roles in their personal and professional lives. The growing mental and emotional fatigue calls for a holistic, sustainable approach to wellness. Yoga, an ancient Indian practice known for its mind-body benefits, is gaining renewed importance in helping women reclaim calm and balance.
Speaking to health experts on the occasion of International Yoga Day preparations, wellness coach and yoga therapist Dr. Shalini Mehra shared four yoga asanas that are especially effective for women battling chronic stress, anxiety, and emotional fatigue. These poses, she explains, are beginner-friendly and can be practiced at home without the need for fancy equipment.
This deeply restful posture is ideal for relieving tension in the back, shoulders, and chest—areas where stress often accumulates. Balasana encourages slow, deep breathing, which calms the nervous system and promotes a sense of security and comfort. “Just five minutes a day in Child’s Pose can work wonders,” says Dr. Mehra.
Often called an “anti-gravity” pose, this asana allows blood circulation to reverse gently, aiding in relaxation and reducing fatigue. It also helps in easing menstrual cramps and calming the mind. “It’s particularly beneficial for women with sedentary jobs or those on their feet all day,” notes Dr. Mehra.
This heart-opening pose improves spinal flexibility while also reducing symptoms of anxiety and mild depression. It stimulates the thyroid gland and promotes better digestion. “The Bridge Pose helps release endorphins and relaxes the pelvic region, which is essential for women under stress,” Dr. Mehra explains.
Known for its restorative qualities, this pose gently opens the hips and chest, while promoting relaxation. It is particularly helpful for emotional release and can be held for extended periods during deep breathing. “It’s a great way to wind down at the end of the day,” she adds.
Dr. Mehra emphasizes the importance of consistency and intentional breathing in each pose. “Yoga isn’t just about flexibility—it’s about creating space for stillness and self-awareness,” she says. “Even if you dedicate just 15–20 minutes daily, you’ll notice significant changes in your energy levels and emotional state.”
Women experiencing signs of burnout—such as fatigue, irritability, sleeplessness, or loss of motivation—are encouraged to incorporate these asanas into their daily routine. Practicing them early in the morning or before bedtime can help establish a calming rhythm to the day.
Experts also recommend complementing yoga with mindful practices like journaling, digital detoxing, and staying hydrated. With increasing awareness around mental health, women are gradually turning toward yoga as a natural, side-effect-free path to healing.
As stress continues to be a modern epidemic, ancient solutions like yoga are proving to be more relevant than ever.
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