Lady Bosses travel for work, but that is no excuse for neglecting your workout. Here are 5 yoga poses that require little space but still effectively maintains your fitness levels.
Yoga is a fitness workout that busy travelling Lady Bosses in Asia can take along, no matter where we go. Yoga poses not only build fitness, they also work out the body in building flexibility, and strength. This keeps the body well, so that we can keep up with building our businesses. The best thing is that these yoga poses require little space—you could even get into them on the plane!
The Chair Pose or Utkatasana tones the leg muscles, and strengthens hip flexors, calves, and the back. It also helps reduce symptoms of flat feet. This yoga pose effectively stimulates the heart, diaphragm, and abdominal organs.
- Start from a standing position.
- Inhale as you raise your hands perpendicular to the floor.
- Keep both hands fully stretched and parallel to one another.
- Next, bend both knees, until your thighs are parallel to the floor while keeping the position of the hands.
- Hold the position for five breaths.
The Standing Pigeon is an intense stretch that mainly targets the hips. This yoga pose also helps strengthen knee and ankle joints, and improves your balance. Regularly doing this pose will enable you to sit and walk for longer periods without experiencing discomfort.
- Begin by crossing and placing your right ankle over your left knee, and flex your right foot.
- Slowly bend your left knee until your thigh is parallel to the floor.
- You may extend your arms in front of you to aid your balance.
- Repeat the movement on the other side of your body.
The Standing Backbend or Anuvittasana helps to open up the chest and improve posture. It helps to release tension on the back, neck and shoulders, and you will welcome getting into it especially after long hours of sitting. Doing this pose will help you feel refreshed and energised.
- Stand with both feet together.
- With both hands supporting your lower back, bend as far back as possible. Be careful not to force yourself too much backwards, as you may end up hurting your back instead.
The Eagle Pose or Garudasana helps stretch the upper back and shoulders, and challenging your balance. This yoga pose increases the strength in you arms, legs, ankles, and knees. All it takes is continuous practice.
- In a standing position, cross your right leg over your left, and tuck your right ankle across your left calve. You will form a twist with your legs.
- Then cross your right hand over your left, and put your palms together.
- Raise your arms up as high as possible.
- Repeat with your left limbs crossed over the right.
The Forward Bend or Uttanasana helps to calm nerves, and relieve stress. It also stretches the hips, calves and hamstrings. This yoga pose is known to be therapeutic and relieves symptoms of asthma, high blood pressure and sinusitis.
- Stand with your feet together.
- Slowly bend down until your palms or fingertips touch the floor.
- For the less flexible, you may choose to hold your ankles or calves instead.
So the next time you are on the move, you can bust out these yoga poses as you wait or travel. Get strong with yoga, so that you can do more!