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5 Yoga Poses to Help Indian Women Manage Stress and Weight Gain

By PurpleGirl Editors•Updated May 2026•5 min read

Do you often find yourself staring at the mirror, feeling overwhelmed by stress and worried about weight gain? You're not alone, didi. Many Indian women face these challenges, and it's time to take control. Yoga can be a powerful tool to help you manage stress and weight gain, and we're here to guide you through it.

What You'll Need

  • a yoga mat
  • comfortable clothing
  • patience
  • a quiet space
1

Start with Mountain Pose (Tadasana)

This foundational pose helps establish good posture, balance, and calmness. Stand tall with your feet hip-width apart, arms by your sides, and engage your core. Feel the ground beneath your feet and the breath moving in and out of your body.

💡 Tip:Keep your eyes closed and focus on your breath to enhance the calming effect.
Warning:If you have any balance issues, consider using a wall for support.
2

Move into Downward-Facing Dog (Adho Mukha Svanasana)

This pose stretches the entire back side of the body, from the shoulders to the heels, and can help reduce stress and tension. Start on all fours, then lift your hips up and back, straightening your arms and legs. Keep your palms and heels grounded.

💡 Tip:Bend your knees if you feel any discomfort in your lower back.
Warning:Avoid this pose if you have any shoulder or wrist injuries.

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3

Practice Cobra Pose (Bhujangasana)

This pose strengthens the back muscles, opens the chest, and can help improve your mood. Lie on your stomach with your hands under your shoulders, then press your palms into the ground and lift your chest and head off the mat. Keep your shoulders down and away from your ears.

💡 Tip:Take deep breaths and feel the opening in your chest.
Warning:If you have any neck or back injuries, modify the pose or avoid it altogether.
4

Try Seated Forward Fold (Paschimottanasana)

This pose stretches the entire front side of the body, from the shoulders to the toes, and can help calm the mind and reduce stress. Sit on the ground with your legs extended in front of you, then reach forward and try to touch your toes. Keep your knees slightly bent if necessary.

💡 Tip:Use a strap or towel to deepen the stretch if you can't reach your toes.
Warning:Avoid this pose if you have any back or hip injuries.
5

End with Child's Pose (Balasana)

This pose is a gentle stretch for the back and can help you relax and unwind. Kneel on the ground, then sit back onto your heels and stretch your arms out in front of you. Lower your forehead to the ground and breathe deeply.

💡 Tip:Stay in this pose for as long as you need to feel calm and centered.
Warning:If you have any knee injuries, modify the pose or avoid it altogether.
PurpleGirl Insight

"Remember, yoga is not just about the poses, it's about listening to your body and honoring its needs, so start slow and be patient with yourself."

Frequently Asked Questions

What if I'm a beginner and have never done yoga before?
That's perfectly fine, didi! Start slow and listen to your body. You can begin with short practices and gradually increase the duration and intensity as you become more comfortable with the poses.
Can I do yoga during my period?
Yes, didi, yoga can be beneficial during your period. However, it's recommended to avoid inverted poses and focus on gentle, restorative poses that can help alleviate cramps and discomfort.
How often should I practice yoga to see results?
Aim to practice yoga at least 2-3 times a week, didi, and ideally every day if possible. Consistency is key to seeing results and experiencing the full benefits of yoga.