Latest news with #Marjaryasana-Bitilasana
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.
Time of India
20-06-2025
- Health
- Time of India
5 yoga poses to relieve lower back pain
Prolonged sitting often leads to lower back pain, a common issue in today's sedentary lifestyles. Yoga offers a solution with poses like Child's Pose, Cat-Cow, Downward-facing dog, Cobra, and Sphinx. These poses relieve tension, improve spinal flexibility, and strengthen core muscles. In today's sedentary lifestyle, where you end up sitting for over 8 hours, your back often pays the price. If your lower back feels tight, achy, or sore after long hours at a desk or on the couch, you're not alone. Prolonged sitting can lead to back pain. The good news? Yoga can help to relieve lower back pain caused by sedentary lifestyles, poor posture, or stress. Here are five yoga poses designed to ease lower back pain and enhance mobility and relaxation. Child's Pose (Balasana) Child's pose, aka Balasana, can take off the stress from your lower back. It gently stretches the hips, thighs, and lower back to release tension. To practise this, first kneel on the floor, sit back on your heels, and then slowly lower your torso forward, resting your forehead on the ground. Now extend your arms forward or rest them alongside your body. Hold for 30 seconds to a minute, breathing deeply. Cat-Cow Pose (Marjaryasana-Bitilasana) This yoga pose improves spinal flexibility and relieves tension in the lower back. It can allow a nice flexion and extension of the spine. It is good for flexibility and is excellent for beginners. Start on all fours, hands under shoulders and knees under hips. Now inhale, arch your back, lifting your chest and tailbone (Cow). by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Investire è più facile che mai BG SAXO Scopri di più Undo Then exhale, round your spine, tucking your chin and tailbone (Cat). Repeat for 8-10 breaths. This pose also warms up the spine and improves circulation. Downward-facing dog (Adho Mukha Svanasana) Downward dog can help to stretch the hamstrings, calves, and back, and thereby reduce lower back stiffness. If you are struggling with lower back pain and neck pain, this pose can help relieve it. To practice this pose, from all fours, lift your hips toward the ceiling, forming an inverted V-shape. Then keep your hands shoulder-width apart and feet hip-width apart. Press your heels gently toward the floor and hold for 30 seconds. Cobra pose (Bhujangasana) The cobra pose, aka Bhujangasana, is a gentle yoga pose. This pose can lower back pain by strengthening and stretching the spine, core, and surrounding muscles. Lie face down, and press your palms into the mat. Now lift your chest upward while keeping your legs extended and pelvis grounded. Sphinx pose The Sphinx pose is a gentle way to strengthen your spine and buttocks. It can stretch your chest, shoulders, and abdomen, and also help relieve stress. To practice this pose, lie on your stomach, place your elbows under your shoulders, and lift your chest without straining your lower back. Hold this pose for 30 seconds to 1 minute. Best Yoga poses to ease your knee pain One step to a healthier you—join Times Health+ Yoga and feel the change
India.com
20-06-2025
- Health
- India.com
International Yoga Day 2025: 10 Gentle Morning Yoga Poses For Kids To Improve Focus, Posture, And Emotional Wellness
photoDetails english 2918849 Updated:Jun 20, 2025, 12:45 PM IST 1 / 12 Introducing yoga to kids can be a delightful way to boost their flexibility, focus, and calmness. Morning yoga helps children start the day with positivity, energy, and a clear mind. Here are 10 simple and enjoyable yoga poses perfect for kids to practice every morning. Mountain Pose (Tadasana) 2 / 12 How to Do: Stand tall with feet together, hands by the sides. Take a deep breath, raise arms overhead, and stretch upward. Benefits: Improves posture, focus, and balance. Encourages deep breathing and body awareness. Tree Pose (Vrikshasana) 3 / 12 How to Do: Stand on one leg, place the other foot on the inner thigh or calf (avoid the knee), bring palms together in prayer position. Benefits: Enhances concentration, balance, and strengthens the legs. Cat-Cow Pose (Marjaryasana-Bitilasana) 4 / 12 How to Do: Get on hands and knees. Inhale, arch the back and look up (cow). Exhale, round the back and tuck the chin (cat). Repeat. Benefits: Stimulates the spine, improves flexibility, and helps with relaxation. Cobra Pose (Bhujangasana) 5 / 12 How to Do: Lie on your belly, place hands under shoulders, press into hands and lift the chest upward. Benefits: Strengthens the spine, opens the chest, and boosts energy levels. Butterfly Pose (Baddha Konasana) 6 / 12 How to Do: Sit down, bring the soles of the feet together, and flap the knees up and down like butterfly wings. Benefits: Improves hip flexibility and promotes calmness. Child's Pose (Balasana) 7 / 12 How to Do: Kneel on the floor, sit back on heels, stretch arms forward on the floor, and rest the forehead down. Benefits: Relieves stress, gently stretches the back, and offers a moment of stillness. Happy Baby Pose (Ananda Balasana) 8 / 12 How to Do: Lie on your back, bend the knees toward the chest, grab the outer edges of the feet, and gently rock side to side. Benefits: Stretches the lower back and hips, calms the mind, and makes kids giggle! Downward Dog (Adho Mukha Svanasana) 9 / 12 How to Do: Start on hands and knees, lift the hips to form an inverted "V" shape. Benefits: Strengthens arms and legs, stretches the whole body, and energizes the system. Candle Pose (Sarvangasana – simplified for kids) 10 / 12 How to Do: Lie on the back, lift the legs and hips upward with support from the hands. Beginners can just lift legs at a 90-degree angle. Benefits: Improves blood flow, boosts focus, and activates the core. Lion Pose (Simhasana) 11 / 12 How to Do: Sit on the knees, place hands on thighs, open the mouth wide, stick out the tongue, and roar like a lion! Benefits: Relieves tension, improves vocal clarity, and is super fun for kids. Tips for Parents 12 / 12 Keep sessions short (10–15 minutes) and light-hearted. Encourage creativity—let kids name or act out the poses. Play soft music or add a short breathing/meditation session at the end. Yoga is more than physical activity—it's a beautiful way for children to connect with their bodies and minds. These 10 easy poses are perfect for building a healthy morning routine, nurturing focus, and helping your child step into the day with joy and strength.
Jordan News
12-06-2025
- Health
- Jordan News
6 Morning Yoga Poses to Calm the Mind and Cultivate Inner Peace - Jordan News
Do you start your day with scattered thoughts and lingering anxiety? If so, it might be time to introduce a simple yet powerful routine into your morning. Practicing just a few minutes of morning yoga can significantly calm your mind, uplift your mood, and help you embrace the day with clarity and positivity. اضافة اعلان Why Practice Yoga in the Morning? Yoga is more than just physical exercise—it's a holistic practice that prepares both body and mind for the day ahead. Studies show that morning yoga helps: Reduce stress and mental fatigue Stimulate circulation Enhance focus and mental clarity Soothe the nervous system Support emotional balance Even if you're a beginner, you can start with easy poses that promote relaxation and energy without requiring equipment or prior experience. 1. Easy Pose (Sukhasana) A foundational seated posture that supports mindfulness and calm breathing. Benefits: Enhances blood circulation Clears mental fog Promotes a sense of immediate tranquility Tip: Sit in a quiet space, take deep breaths, and gently focus on your inhale and exhale to center yourself. 2. Child's Pose (Balasana) A gentle resting posture ideal for releasing tension and calming the nervous system. Benefits: Relaxes the back and shoulders Reduces mental stress Cultivates a feeling of safety and emotional ease Good for beginners—just a few minutes can significantly improve your mood. 3. Legs Up the Wall (Viparita Karani) A restorative pose that reverses blood flow and calms the mind. Benefits: Relieves anxiety and overthinking Helps manage insomnia Enhances mental energy and focus How to do it: Sit near a wall, gently lift your legs up, and allow your body to fully relax. 4. Cat-Cow Stretch (Marjaryasana-Bitilasana) A gentle spinal flow that connects movement with breath. Benefits: Awakens the spine Eases tension in the back Synchronizes breath and movement, calming the mind Move slowly between arching and rounding the spine, inhaling and exhaling deeply with each transition. 5. Standing Forward Fold (Uttanasana) A deep stretch that helps release stress and increase circulation to the brain. Benefits: Calms the nervous system Gently stretches the hamstrings and spine Promotes inner stillness and clarity Let your head hang heavy and feel the stress melt away. 6. Seated Spinal Twist (Ardha Matsyendrasana) A mild twist that detoxifies the body and refreshes the mind. Benefits: Stimulates digestion Releases spinal tension Encourages mental renewal Twist gently to each side, using your breath to deepen the stretch and refresh your internal state. Make It a Daily Ritual Incorporating just 10–15 minutes of these yoga poses into your morning routine can transform your emotional and physical well-being. Whether you're battling stress or simply seeking a peaceful start, these gentle movements will help you feel centered and grounded. Choose the poses that resonate with you and begin your day with calm, clarity, and connection to yourself. Your journey toward inner peace starts with one mindful breath.
Time of India
29-05-2025
- Health
- Time of India
5 most effective stretches to tighten the belly
This one's a common memo in the fitness community! Before you hit the HITT, stretch it out! Why? Because, stretching before a workout, particularly dynamic stretching, can prepare your muscles for activity, improve range of motion, and potentially reduce the risk of injury. Stretching is also important for maintaining muscle and joint health, improving performance, and reducing the risk of injury. It not only helps increase flexibility, range of motion, and blood flow to muscles, but also contributes to stress relief and better posture. However, that's not all. Incorporating targeted stretches into your routine can significantly enhance core strength and contribute to a flatter, more toned abdomen as well. While somethinbg like a 'spot-reduction' isn't really feasible, certain stretches help strengthen and elongate the abdominal muscles, promoting overall core stability. Here are five effective stretches to tighten your belly: Cobra pose (Bhujangasana) This yoga pose stretches the abdominal muscles and helps alleviate lower back pain. How to perform: Lie face down on the floor with your legs extended and the tops of your feet pressing into the ground. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Switch to UnionBank Rewards Card UnionBank Credit Card Apply Now Undo Place your hands under your shoulders, elbows close to your body. Inhale and slowly lift your chest off the ground, extending your spine. Keep your elbows slightly bent and your shoulders relaxed away from your ears. Hold the position for 15–30 seconds, then gently lower back down. Cat-cow stretch (Marjaryasana-Bitilasana) This dynamic stretch improves spinal flexibility and engages the core muscles. How to perform: Start in a tabletop position with your wrists under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor (Cow Pose). Exhale as you round your back, tucking your chin to your chest (Cat Pose). Continue flowing between these two positions for 1–2 minutes. Seated forward bend (Paschimottanasana) This stretch targets the hamstrings and helps tone the abdominal muscles. How to perform: Sit on the floor with your legs extended straight in front of you. Inhale and lengthen your spine. Exhale as you hinge at your hips, reaching your chest towards your thighs. Hold your feet or ankles, keeping your back as straight as possible. Hold the position for 15–30 seconds, then slowly rise back up. Bridge pose (Setu Bandhasana) This pose strengthens the core, glutes, and lower back, contributing to a tighter belly. How to perform: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides, palms facing down. Inhale and lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold the position for 15–30 seconds, then slowly lower your hips back down. Wind-relieving pose (Pavanamuktasana) This pose helps relieve bloating and engages the abdominal muscles. How to perform: Lie on your back with your knees bent and feet flat on the floor. Inhale and draw your right knee towards your chest, clasping your hands around it. Exhale and gently press your knee towards your abdomen. Hold for 15–30 seconds, then switch sides. How to ace these stretches: While perfection doesn't come overnight, there are some useful tips that can help boost effectiveness, such as: Consistency: Incorporate these stretches into your daily routine for optimal results. Breathing: Maintain deep, steady breaths throughout each stretch to enhance oxygen flow and muscle relaxation. Hydration: Drink plenty of water to aid digestion and reduce bloating. Diet: Combine these stretches with a balanced diet rich in whole foods and low in processed sugars to support abdominal toning. Rest: While these stretches can help tighten and tone the abdominal muscles, overall fat loss requires a combination of regular physical activity, a healthy diet, and most impiortantly – adequate rest. 5 Indoor exercises for belly fat loss One step to a healthier you—join Times Health+ Yoga and feel the change
