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Part of yoga’s power to heal and transform comes from its ability to slow us down, relax our minds, and connect us more intimately with our bodies.

And that’s particularly true for busy women who often feel like we’re running with the whole world strapped to our backs.

We’ve come to accept this frantic pace as normal, but most of us aren’t aware of the stress and chronic fatigue we’ve accepted in the bargain.

Stress can make us feel like we’re running around in circles without making any headway. But relief may be as close as our yoga mats. The practice can de-stress our bodies and minds, and help us stay calm and focused during the workday chaos.

Here are five simple yet effective yoga poses to improve circulation, breathing, strength, flexibility, balance, posture, and more.

1. Seated Wide-legged Straddle (Upavistha Konasana):

There are endless benefits to this simple yet profound pose, which is not only beneficial physically but also mentally. One of the many benefits includes increased flexibility of the hips and hamstrings, improved circulation in the pelvis, thighs, and knees, relief of lower back pain, increased balance, and a sense of stability.

Do the pose at sunrise or six hours after a meal in the evening.

2. Head to knee pose (Janu Sirsasana):

The head-to-knee pose is a doorway into tons of other great stretches. I do this one because it’s so relaxing but also strengthens the spine and ankles. This pose can also help you balance out an imbalanced work-life.

Practice this pose for three-five minutes for a calming effect.

3. Cat-Cow Pose (Manjiri asana):

Performing Cat-Cow strengthens the back muscles and stretches the spine, allowing you to carry heavy laptop bags that put pressure on the spine. It is supposed to bring about better balance and stability as it also helps in toning the core muscles of your abs and your stomach. It aids in the circulation of blood and relieves stress and fatigue.

Perform 10 rounds. Hold each pose for about 15 seconds.

4. Bow Pose (Dhanurasana):

Bow pose is a beautiful addition to any yoga routine. This pose will tone your arms and take the weight off of your neck. It also builds your back muscles which makes it easier to sit straight for long periods. It releases tension from the shoulders and the chest. It massages the stomach organs, liver, spleen, and gallbladder. It relieves mild depression, low self-esteem, and fatigue.

It’s best to practice this pose for a minute. The longer you hold, the better it is for your body.

5. Fish Pose (Matsyasana):

It is an excellent way to build up a stress tolerance, that can lead to reduced anxiety and better decision making with less risk of overthinking. It is a classic chest opener and clears pressure in the head, neck, shoulders, and back. While doing this pose, visualize yourself as clean and open to the world, ready for action.

Repeat 10 times to relax tense muscles in the neck.

You can make a difference in your wellness and your world.

Through yoga, you can get stronger.