Diva Yoga

Asanas for those pressed on time and always on the go

Teena Hooda
January 10, 2022
Asanas for those pressed on time and always on the go

What if I tell you that you can stay fit and healthy even in your busy schedule by not spending hours working out? I know many people who are willing to take out time for themselves to stay fit but their busy sedentary lifestyle does not allow them for some ‘self-care’ time. For the busy bees who are always on the go, I have curated a few yoga poses that you can do anywhere and anytime. Be it during the short breaks that you take while working, just while getting ready before travelling, in the kitchen while cooking, during the crazy times while preparing for festive celebrations and wedding preparations or just in bed after you wake up when you are off to sleep at night.

Practise these asanas and you’ll be good to go:

1. Uttanasana (Standing Forward Fold)

You can do this posture as and when you take a short break from work, or just as when you are getting ready to go somewhere you can just do this forward fold and rejuvenate your mind and body for the day.



  1. Stand straight with your feet together.
  2. With a deep inhale raise both hands up.
  3. Both palms facing each other make sure the elbow is straight.
  4. Now slightly take hips back and exhale.
  5. Bend forward and soften your knee.
  6. Be in the pose for 15-20 seconds, then slowly inhale and come up


  • It strengthens the knees and spine.
  • It maintains the function of the liver and kidney.
  • Improves blood circulation.

2. Bhujangasana (Cobra Pose)

Considering our busy lifestyle, we hardly get time during the day to do any kind of exercise in order to look after ourselves. This particular pose can also be done before going off to sleep. As you hop onto your bed after a hectic day, stretch your body to do this pose and unwind your day feeling relaxed.

Cobra Pose (Bhujangasana)


  1. Lay down on your stomach.
  2. Place your palms under your shoulders, your arm should be close to your body.
  3. Now, deeply inhale and raise your forehead, neck, shoulder and chest toes out.
  4. Hold this pose for a few seconds and come back down on your stomach slowly.


  • Opens the lungs and heart relaxing you after a hectic day.
  • It stimulates the functioning of the abdominal organs.
  • It releases tension from the back and shoulder.

3. Adho Mukha Svanasana (Downward Facing Dog)

This asana looks like an inverted V SHAPE. It's an inversion pose that places your heart above your head, allowing gravity to increase blood flow and improve your circulation. You can take out at least 2 mins from your busy day and get into the pose for an instant energy boost.

Adho Mukha Svanasana (Downward Facing Dog)


  1. Come on all fours, knees and palms on the mat (in a tabletop position).
  2. Now slowly raise the buttocks and lower the head between the arms as shown in the image.
  3. Knees and elbows should be straight. Try to press your heels down on the floor.
  4. Maintain this pose for a few seconds and slowly release by getting back into a tabletop position or into a child’s pose.


  • Calms the mind.
  • Releases stiffness from the body.
  • Strengthens arms, shoulders and the upper body.

4. Baddha Konasana (Butterfly Pose)

This pose is also known as the butterfly pose as the posture looks like that of a butterfly. It is a gentle pose that allows to stretch the stiffness in the lower body especially in the hips due to long hours of sitting, long hours of travelling, long hours of standing, etc. You can practice this in the bed either while going off to sleep after a long day or after waking up to recharge you for the rest of the day.

Butterfly pose


  1. Sit down with both legs straight in the front.
  2. Fold your legs one by one with the toes of your feet touching each other and bending your knees.
  3. Try to pull out your heels. Work on bringing your heels closer to your body.
  4. Keep your back straight while you hold your feet with both hands.
  5. Slowly bend down towards the floor.
  6. Feel the stretch in the thighs, hips and complete lower back.
  7. Release the pose after a few seconds.


  • Releases tightness in the hips and lower back.
  • Calms the mind and the body.

These poses will give you energy when you are pressed for time and in need of a quick yoga routine.