Women today have many responsibilities, and their mind is perpetually engaged. They manage domestic affairs, while also equally contributing to work and family income. While most women make it look easy, this continuous mental movement leads to a burnout and impacts their health deeply, leading to anxiety and depression. Anxiety refers to a stress response from a person wherein the mental activity increases causing extreme restlessness.

Depression is a stress response wherein a person completely loses the will to work and becomes completely inactive, mentally as well as physically. At core, anxiety and depression are opposite expressions of stress and Yoga offers effective solutions to manage both these conditions effectively and appropriately.

Raise both arms upwards and lengthen the spine. Walk at a medium pace, preferably in natural surroundings. For deeper impact, walk barefoot on grass or earth. Practice daily for 11-21 minutes for powerful impact.

: Balances the mind and body, fosters mindful movement with awareness and intention, promoting effective blood flow in the whole body, preparing the body for stronger practices and strengthening the earth element.

Stand with 1.5-2 feet gap between the legs. Inhale and lift both arms up, hold pranam mudra, fully stretching the spine. Exhale while bending the knees and coming to a deep squat, without lifting the heels. Simultaneously bring the palms in front of the chest, elbows pushing the knees away to widen the hips. Breathe deeply.

Benefits: Rebuilds lower body strength, helps the hips and abdomen recover, stimulates blood circulation towards the reproductive organs, promotes uterine health.

Start from dandasana (seated posture with legs stretched out and together). Bend the knees and bring the base of both feet together, forming a namaste. Pull the feet close to the pelvis, while pressing the knees towards the floor. Hold both feet together with the hands, lengthen the spine and push the chest outwards, avoid leaning forward.

: Helps stimulating energy towards the ovaries for recovery, improves blood flow towards the pelvic area, energises reproductive organs, regulates menstrual cycle, relieves stress, promotes hormonal balance.

Mindful movement is the key to manage depression, Suryanamashkar is a dynamic Vinyasa flow that comprises of 8 asanas practices in a sequence, repeatedly. It energises the Sun energy in the body, activates the fire element which is the source of energy and positivity. 5 sets of Surya-namaskars daily can help generate a huge amount of positive energy and activate the nervous system, keeping physical and mental lethargy away.

Sit in a comfortable posture with the spine straight, both palms facing upwards, on the knees. With eyes closed, start focussing on the movement of the breath. Inhale for 3 seconds, hold the breath inside for 3 seconds and exhale slowly in 3 seconds. Benefits: Calms down an anxious mind, increases awareness, brings the mind to the present reducing mental clutter.

Women today are presented with multiple challenges and it is important for them to take charge and prioritise their health. Only a healthy and stable woman can carry out these numerous responsibilities effectively. Yoga helps women to become stronger, healthier and happier, capable of taking on the diverse roles of nurturers and even providers in today's society.