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News18
6 days ago
- Health
- News18
Yoga For The First Trimester: From Balasana To Viparita Karani, 5 Poses To Try
Practicing yoga during pregnancy, especially in the first trimester, can enhance well-being. Key poses include Balasana, Viparita Karani, Malasana, Marjaryasana, and Vrksasana. Practicing yoga during pregnancy can be beneficial for both physical and emotional well-being. It is highly beneficial for pregnant women, offering a range of advantages, including improved flexibility, relaxation and reduced discomfort. The first trimester of pregnancy is a crucial period of growth and development for both mother and baby. Practicing yoga during this time can be incredibly beneficial, offering a holistic approach to supporting physical and emotional well-being. The First Trimester The first trimester lasts from conception to roughly 13 weeks and is a period of substantial change. During the first trimester, the embryo develops rapidly. It begins with a single cell and grows to produce major organ systems and body structures. By the end of the first trimester, the embryo is known as a fetus. Hormones play an important role in pregnancy, particularly during the first trimester. This hormonal shift in women can cause a variety of physical and emotional sensations, including breast tenderness, morning sickness (nausea and vomiting), exhaustion, frequent urination, anxiety and mood swings. Certain yoga poses are designed specifically for this period that will help you manage these changes successfully. Child's Pose (Balasana) is known for its stress-relieving and relaxation-promoting qualities. Incorporating it into your daily yoga schedule will boost your emotional and physical well-being. This pose involves starting in a tabletop position (hands and knees), then sitting back on the heels while extending the arms forward and resting the forehead on the floor. The knees should be wide enough to make room for the belly, and relax in this resting pose. Viparita Karani (Legs Up the Wall Pose) Viparita Karani, also known as the Legs-up-the-Wall pose, can help reduce swelling in the legs and promote relaxation. For this inversion yoga pose, sit on your side against a wall, your legs stretched out in front of you. Lie on your back and swing your legs up the wall until your hips are touching or close to it. Place your hands loosely on either side of your body and stay in this position for 2-20 minutes. Malasana (Garland Pose or Squat) Malasana or Garland Pose, is a yoga posture that provides several benefits, including strengthening and stretching the hips and pelvic floor muscles, elongating the spine and improving digestion. To begin Malasana, stand with your feet slightly wider than hip-width apart. Lower your hips into a deep squat, then bring your palms together at your heart center and push your elbows into your knees. Stay in this pose for up to 1 minute. Marjaryasana-Bitilasana (Cat-Cow Pose) This pose is known to help relieve back tension and promote spinal flexibility. Start the posture on the yoga mat in a tabletop position with your wrists under your shoulders and your knees under your hips. Inhale into Cow Pose (arch back, lift head and tailbone) and exhale into Cat Pose (round back, tuck chin and tailbone). Repeat this easy flow in a set of five. Vrksasana (Tree Pose) Vrksasana, also known as Tree Pose, is a yoga posture that effectively improves balance, alignment and posture while also building strength in the legs, back and core. To perform it, stand with your feet together, shift your weight to one leg, bend the other knee, and place the foot against the inner thigh of the standing leg. Raise your arms overhead in a prayer position or straight up, maintaining balance while breathing deeply. Stay in this position for up to 1 minute. view comments First Published: July 18, 2025, 12:52 IST Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Hindustan Times
27-06-2025
- Health
- Hindustan Times
Mentally and physically exhausted after childbirth? 5 beginner-friendly postnatal yoga asanas to feel calm and energised
For new mothers, childbirth marks a profound mental and physical shift. While the physiological system is reeling from the nine months of pregnancy and the final moments of labour, the psychological state is bracing for the new wave of changes motherhood typically brings. All this can feel incredibly overstimulating, which is why postnatal yoga can be such a grounding and restorative practice to calm down. Yoga helps to ground emotional turmoil after childbirth.(Shutterstock) Dr Anshika Kashyap, Associate Professor, Department of Obstetrics and Gynaecology, K J. Somaiya Medical College and Research Centre, shared with HT Lifestyle how postnatal yoga helps in supporting new mothers. She said, 'After delivery, new mothers often move through exhaustion, hormonal upheaval and a body that feels unfamiliar. Amidst all this, postnatal yoga offers a moment to pause, breathe and begin healing slowly and gently. Also known as postpartum yoga, this practice blends movement, breathwork, and deep rest. It helps rebuild what pregnancy and delivery often strain, core stability, pelvic strength, and emotional balance.' ALSO READ: Yoga for high-risk pregnancy: Doctor shares what to practise and what to avoid Moreover, postnatal yoga is not only beneficial for mental wellness but also for physical health, especially for new moms. Dr Kashyap weighed in on this and said, 'Physiologically, postnatal yoga is also helpful in restoring core and pelvic floor muscles, which are usually compromised throughout pregnancy and childbirth. Mild asanas also relieve the back and shoulder soreness resulting from numerous hours of feeding and having to carry the baby, while breathing exercises engage the parasympathetic nervous system, leading to deep rest and balance of emotions.' Here are five beginner-friendly postnatal yoga poses, as shared by Dr Anshika Kashyap, that can be safely performed at home with your doctor's permission: 1. Cat-Cow Pose (Marjaryasana-Bitilasana) How to do: Hands on knees, switch between arching and rounding the spine with each breath in and breath out. Hands on knees, switch between arching and rounding the spine with each breath in and breath out. Benefits: It will relax the stiffness of the spine, improve posture, and gently mobilise the core. 2. Legs-Up-the-Wall (Viparita Karani) How to do: Lie on your back and stretch your legs up against a wall. Lie on your back and stretch your legs up against a wall. Benefits: It helps in decreasing swelling in the legs, improves circulation, and soothes the nervous system. 3. Bridge Pose (Setu Bandhasana) How to do: Lie on your back with knees bent, feet hip-width apart. Press your feet into the ground to raise your hips. Lie on your back with knees bent, feet hip-width apart. Press your feet into the ground to raise your hips. Benefits: It will tone your glutes, lower back, and pelvic floor. 4. Child's Pose (Balasana) How to do: Sit on your heels, fold forward, arms extended. Sit on your heels, fold forward, arms extended. Benefits: It relaxes tension in the lower back, inspires deep breathing and a calm mind. 5. Alternate nostril breathing (Anuloma Viloma) How to do: Inhale through one nostril, exhale through the other, alternating sides. Inhale through one nostril, exhale through the other, alternating sides. Benefits: It helps in balancing mood, improves focus, and reduces anxiety. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
India.com
21-06-2025
- Health
- India.com
International Yoga Day 2025: Discover 5 Gentle Yoga Poses For Mothers To Recharge, Relax And Rejuvenate At Home
Motherhood is a beautiful journey, but it often comes with stress, sleepless nights, and a packed schedule that leaves little room for self-care. Amidst the hustle, even 15–20 minutes of yoga can provide a much-needed mental reset and physical release. Here are five calming yoga poses that help mothers recharge their energy, reduce anxiety, and find peace in the present moment:- 1. Child's Pose (Balasana) The ultimate rest and release pose. How to do it: Kneel on the floor, big toes touching, and knees spread wide. Sit back on your heels and extend your arms forward on the mat. Let your forehead rest on the floor. Breathe deeply and stay here for 1–3 minutes. Benefits: This pose gently stretches the back, hips, and thighs, while calming the mind and relieving fatigue and tension. 2. Cat-Cow Pose (Marjaryasana-Bitilasana) Move with your breath to release tension and stiffness. How to do it: Start on all fours with your wrists under your shoulders and knees under your hips. Inhale, drop your belly, lift your chest and tailbone (Cow Pose). Exhale, round your spine, tuck your chin and tailbone (Cat Pose). Repeat this flow for 8–10 breaths. Benefits: This gentle movement improves spinal flexibility, eases lower back pain, and helps sync breath with movement—a great way to ground yourself. 3. Legs-Up-the-Wall Pose (Viparita Karani) Perfect for tired legs and drained energy. How to do it: Sit sideways next to a wall. Lie back and swing your legs up the wall, forming an L shape. Place a folded blanket under your hips for support if needed. Close your eyes and stay here for 5–10 minutes. Benefits: This restorative pose improves blood circulation, reduces swelling in feet and legs, and triggers the parasympathetic nervous system for deep relaxation. 4. Reclining Butterfly Pose (Supta Baddha Konasana) A heart-opening posture to nurture and unwind. How to do it: Lie on your back. Bring the soles of your feet together and let your knees fall out to the sides. Place cushions under your knees if needed for support. Rest your hands on your belly or heart. Breathe slowly for 3–5 minutes. Benefits: This pose gently opens the hips and chest, helping to ease emotional stress and physical fatigue—especially healing for postpartum mothers. 5. Seated Forward Fold (Paschimottanasana) A grounding stretch for the body and mind. How to do it: Sit with legs extended straight in front of you. Inhale, lengthen your spine. Exhale, fold forward from your hips, reaching toward your feet. Keep your back straight and hold for 1–2 minutes. Benefits: It calms the nervous system, stretches the spine and hamstrings, and offers a deep sense of inward focus and calm. Being a mom is a full-time role, but so is taking care of your well-being. Incorporating even a few of these poses into your daily or weekly routine can make a big difference in your physical energy and emotional balance. Roll out your mat, breathe deeply, and remember—taking care of yourself is one of the best gifts you can give your family.
Hans India
21-06-2025
- Health
- Hans India
International Yoga Day : The transformative benefits of yoga
In the increasingly competitive and fast-paced world of education, students are under immense pressure—academic expectations, peer competition, digital distractions, and emotional stress can take a toll on both mental and physical health. Amidst this whirlwind, one ancient practice stands out as a powerful tool for balance and well-being: yoga. With its blend of physical postures, breathing techniques, and mindfulness, yoga offers a holistic approach to managing stress, improving focus, and enhancing overall performance in student life. 1. Stress reduction and mental clarity One of the most well-known benefits of yoga is its ability to reduce stress. For students juggling exams, assignments, and social pressures, yoga provides a healthy way to unwind. Deep breathing exercises (pranayama) and meditation calm the nervous system and lower cortisol levels—the hormone responsible for stress. Practicing yoga regularly helps students develop greater mental clarity, emotional stability, and resilience in the face of academic challenges. Even short yoga sessions can lead to noticeable improvements in mood and attention. A 15-minute breathing or stretching routine before study time can increase alertness and prepare the mind to absorb information more effectively. 2. Improved concentration and memory Yoga helps improve concentration and cognitive function through techniques that train the mind to focus on the present. Asanas (yoga poses) such as Tree Pose (Vrikshasana) or Eagle Pose (Garudasana) improve balance and focus, while breathing exercises enhance oxygen supply to the brain. This supports better memory retention and mental agility—both crucial for academic performance. Mindfulness practices within yoga teach students how to direct their attention, avoid distractions, and remain engaged in tasks for longer durations. Over time, this focus spills into classroom participation, test-taking, and homework completion. 3. Physical fitness and posture correction Sitting for long hours in classrooms or in front of screens often leads to poor posture, fatigue, and physical discomfort. Yoga strengthens core muscles, improves flexibility, and corrects postural imbalances. Poses like Cobra (Bhujangasana) and Child's Pose (Balasana) relieve tension in the back and neck, while improving circulation and energy levels. A physically healthy body contributes to a more energized and productive student. Regular movement also prevents common problems such as headaches, eye strain, and sedentary-related issues. 4. Better sleep and relaxation Sleep is essential for memory consolidation and cognitive performance. Many students suffer from irregular sleep patterns due to late-night study sessions, social media use, or anxiety. Yoga encourages better sleep by relaxing the mind and body before bedtime. Restorative poses and calming practices like Yoga Nidra and gentle stretching can improve sleep quality and duration, leading to better focus and mood the next day. When students sleep well, they wake up more refreshed, ready to absorb information and participate actively in their academic and social lives. 5. Emotional regulation and confidence The teenage and early adult years are filled with emotional ups and downs. Yoga helps students manage their emotions by promoting self-awareness and inner calm. Mindfulness meditation encourages observing one's thoughts and feelings without judgment, which helps in recognizing stress triggers and developing healthier responses. Over time, yoga builds emotional resilience and self-confidence. It instills a sense of self-control, purpose, and optimism—qualities that contribute not only to academic success but also to personal development. 6. Community and social connection Group yoga sessions create a sense of community and shared experience. Practicing yoga in schools or colleges fosters peer bonding and a supportive atmosphere. It encourages cooperation rather than competition and can be a platform for emotional support and collective well-being. In a time when many students feel isolated due to digital overuse or academic rivalry, yoga offers a non-judgmental, inclusive space to reconnect with others. 7. Easily accessible and cost-effective One of the most appealing aspects of yoga is its accessibility. It doesn't require expensive equipment or a gym membership. With just a mat and a quiet space, students can practice yoga anytime, anywhere. Online tutorials, school yoga sessions, and mobile apps make it easy to learn and incorporate into daily routines. For students navigating the many demands of modern education, yoga is more than just a physical activity—it's a life skill. It enhances academic performance, supports mental and emotional health, and fosters a deep sense of inner balance. Schools and colleges across the globe are increasingly recognizing the value of integrating yoga into their wellness programs. By adopting yoga early, students can equip themselves with tools for focus, calmness, and long-term well-being. In a world full of noise and pressure, yoga helps them find their center—and from that centered space, they can truly thrive.
Hindustan Times
21-06-2025
- Health
- Hindustan Times
International Yoga Day 2025: 10 asanas children can practice with parents at home
International Yoga Day 2025: On the occasion of Yoga Day on June 21, let's take this moment to pause from the daily hustle, breathe, and reflect on how to bring mental clarity and balance into our lives, especially for the youngest members of our families. Children are growing up in a world where screens take up a lion's share of their routine. Add to that the pressure of school, tuition, and packed schedules. Even kids find themselves ensnared in the clutches of stress. This is where yoga steps in, one of the holistic ways to manage day-to-day stress. This International Yoga Day, let it be the start of a new routine where yoga is introduced to children. Making yoga an integral part of children's routine will help improve their physical flexibility and mental focus.(Shutterstock) Dr Narendra K Shetty, chief wellness officer, Kshemavana Naturopathy and Yoga Centre, Bangalore, shared with HT Lifestyle the benefits of starting yoga early in life. He said, 'In today's automatic and AI world, our kids are more digitalised than we were, and that's where the problem starts. This is a serious issue for our kids' health, and it has to be addressed as a priority. And yoga is the best option for it. Starting yoga at an early age helps children grow up more aware of their body, breath, and emotions. Teaching yoga early in life equips children with tools to handle stress naturally, improves immunity, and supports hormonal balance during their growth years. It nurtures a sattvic (balanced) lifestyle, helping children stay connected to nature, breath, and self-awareness in a playful way. It is important to encourage kids to practice with family, in parks, or in community spaces.' ALSO READ: Yoga Day 2025: 5 desk yoga stretches for busy professionals to focus better and beat work stress Dr Narendra K Shetty shared a detailed guide with us, covering 10 yoga asanas parents can do with their kids and decoded the best time for yoga practice: 10 gentle yoga asanas that kids can do with their parents 1. Tadasana (Mountain Pose) How to do: Stand tall with feet together, arms by the side. Inhale and raise your hands above your head, interlace fingers, and stretch upward. Hold for 5–8 breaths. Stand tall with feet together, arms by the side. Inhale and raise your hands above your head, interlace fingers, and stretch upward. Hold for 5–8 breaths. Benefits: Improves posture, strengthens legs, and enhances concentration. 2. Vrikshasana (Tree Pose) How to do: Stand on one foot, place the other foot on the inner thigh, palms joined in Namaste. Hold for 5 breaths and switch sides. Stand on one foot, place the other foot on the inner thigh, palms joined in Namaste. Hold for 5 breaths and switch sides. Benefits: Builds balance, body awareness, and self-confidence. 3. Balasana (Child's Pose) How to do: Kneel on the floor, sit back on the heels, and stretch arms forward on the mat. Rest forehead down. Kneel on the floor, sit back on the heels, and stretch arms forward on the mat. Rest forehead down. Benefits: Calms the mind, improves digestion, and relaxes the nervous system. 4. Bhujangasana (Cobra Pose) How to do: Lie on the stomach, place hands under shoulders, and gently lift the chest while keeping elbows bent. Lie on the stomach, place hands under shoulders, and gently lift the chest while keeping elbows bent. Benefits: Strengthens the spine, opens the chest, and relieves fatigue. 5. Setu Bandhasana (Bridge Pose) How to do: Lie on the back, bend knees, feet hip-width apart. Press into feet and lift hips upward. Lie on the back, bend knees, feet hip-width apart. Press into feet and lift hips upward. Benefits: Strengthens back and legs, stimulates digestion, and improves mood. 6. Marjaryasana-Bitilasana (Cat-Cow Pose) How to do: Get on hands and knees. Inhale, arch back (cow); exhale, round spine (cat). Repeat for 5 cycles. Get on hands and knees. Inhale, arch back (cow); exhale, round spine (cat). Repeat for 5 cycles. Benefits: Increases flexibility of the spine, improves coordination and focus. 7. Paschimottanasana (Seated Forward Bend) How to do: Sit with legs extended, inhale arms up, exhale, fold forward from the hips. Sit with legs extended, inhale arms up, exhale, fold forward from the hips. Benefits: Calms the mind, stretches the spine and hamstrings, and enhances digestion. 8. Baddha Konasana (Butterfly Pose) How to do: Sit with the soles of feet together, gently flap knees up and down. Sit with the soles of feet together, gently flap knees up and down. Benefits: Opens the hips, improves blood circulation, and calms hyperactivity. 9. Ananda Balasana (Happy Baby Pose) How to do: Lie on the back, hold feet with hands, and gently rock side to side. Lie on the back, hold feet with hands, and gently rock side to side. Benefits: Releases tension in the lower back, improves sleep, and soothes anxiety. 10. Shavasana (Corpse Pose) How to do: Lie flat on the back with arms and legs comfortably apart, eyes closed. Focus on natural breathing for 3–5 minutes. Lie flat on the back with arms and legs comfortably apart, eyes closed. Focus on natural breathing for 3–5 minutes. Benefits: Deeply relaxes body and mind, resets the nervous system, and improves emotional regulation. When is the best time for Kids to do yoga? Morning time, ideally before breakfast, is the most beneficial. Consistency is more important, which helps create a fun, light-hearted environment. Even 15–20 minutes daily can make a big difference. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
