Master these yoga asanas and pranayama, like a boss


Are you heading an organisation, or even a team, and being weighed down by all the stress that comes with the job? Try these simple asanas and breathing exercises to melt the stress away.

The title “boss” comes with a lot of responsibility. Being a boss is like being an exceptional pearl necklace. Instead of pearls, it strings characteristics together. A dynamic personality, inspiring, courageous and packed with beautiful rock-your-world-ideas, seamlessly held together with a thread woven by wisdom. That is definitely something.

A lot of leaders or bosses have taken a mindful path of living to decrease stress and increase productivity. Yoga and meditation are easy and simple methods of relaxation. And the exercises mentioned below is the best from the lot to de-stress. This is not just for the bosses but for all those facing work stress.


Bhastrika Pranayama

  1. Sit in Padmasana (Lotus pose).
  2. Take a deep breath and fill your lungs with air.
  3. Release the breath after counting till five.
  4. Now begin practising the method by inhaling and exhaling with force and mimicking the panting activity


  1. Cleanses the entire body and releases toxins
  2. Expansion of the upper chest
  3. Reduces excess fat in body
  4. Enhances digestion
  5. Regulates the nervous system
  6. Purifies blood
  7. Activates body by reducing laziness/yawning

Anuloma Vilom pranayama

  1. Anulom Vilom Pranayama is very easy to do: close your eyes and sit in Padmasana and lay your hands on your knees.
  2. Close the left nostril with the big thumb. Inhale gradually through the right nostril, breath in the oxygen as much as you can; this will fill your lungs with air.
  3. Remove your thumb from your left nostril, and as you do that simply breathe out.
  4. When you breathe out utilise your middle finger to close your right nostril while you breathe in with your left nostril


  1. Balances the body temperature
  2. Cleanses the nadis in your body
  3. Relieves stress
  4. Improves blood circulation and removes toxins from body
  5. Cures sinus problems and allergy problems

 Brahmari pranayama

  1. Sit in comfortable pose-sukhasan/ardhapadmasan/poornapadmasan
  2. Spine erect, head straight
  3. Hold prapthi mudra on knees (gupta nadis)
  4. Plug both ears with the thumb, index finger on forehead, middle two fingers on eyes, gently pressurising the right (surya nadi) and left (chandra nadi) sides and the little finger at the bottom of each nostril. Elbow raised to shoulder level.
  5. Inhale deeply and exhale with ‘omkar;’ slowly making a buzzing sound like that of a bee while keeping mouth slightly opened (mouth movement like bee wings) and tongue slightly touching the palate.


  1. Helps in transformation and creating special energies for body to calm the body
  2. Increases sensitivity in tastes and fragrances
  3. Relieves stress/anger/anxiety
  4. Powerful in creating our own nature

These pranayamas should help relax the mind immediately.


Warm up asanas

  1. Move your head from right to left, left to right, up and down and in circular movement. Helps relaxing the muscles connecting shoulder to head (repeat thrice).
  2. Shoulder movement in circular motion (three times).
  3. Interlocking finger and stretch up above the head and bring down in pranaam aasana. Repeat it 3-5 times
  4. Hand on waist and bend it right to left and otherwise repeat three times.
  5. Then go for circular movement.
  6. Come on your toes and lift your body up three times
  7. Go for circular movement of your heels clockwise and anti-clockwise three repetition each side.

Padahastasana - standing forward bend

Time: 3-5 times

Formation of the posture

  1. Begin with Samasthithi, press your feet down into the floor and ground yourself strongly.
  2. Now exhale and gently bend down from the hips (not the waist) and place your chest and stomach on your thighs.
  3. Place palms on either side of feet
  4. As a beginner, you may have to bend your knees slightly to accomplish this.
  5. If your knees are bent, ensure that they are straight over your toes and not opening out inwards or outwards.
  6. Slowly start to straighten out your legs but make sure that your chest and stomach never leave your thighs.
  7. Lift your hips as you straighten through your hamstring muscles all the while pressing your heels into the floor.
  8. Begin by holding this pose for 30 seconds and gradually work your way to one minute at a time.

Breathing methodology

As you move forward exhale deeply to touch the floor with palms


  1. Padahastasana makes the body very flexible. It stretches the back and leg muscles.
  2. It helps to eliminate excess belly fat.
  3. It improves digestion and reduces constipation. It eliminates many stomach ailments.
  4. It makes the spine flexible and strengthens the nerves.

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)


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