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Hindustan Times
5 days ago
- 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.
Economic Times
21-06-2025
- Business
- Economic Times
Shark Tank India's Namita Thapar says ‘70-hour workweek gives no wealth'. Urges professionals to invest in these 6 things instead
Namita Thapar, Shark Tank India judge, encourages professionals to prioritize health. She suggests rethinking investments in wellness. Thapar highlights the importance of yoga for physical and mental well-being. She emphasizes that long work hours can lead to health problems. Yoga can build a stronger body and calmer mind. She recommends yoga poses like Mountain Pose and Downward Dog. Tired of too many ads? Remove Ads Tired of too many ads? Remove Ads A foundational standing pose that improves posture and balance while grounding your body and mind. It helps activate core muscles and encourages mindful breathing. Downward Dog Pose (Adho Mukha Svanasana) Dog pose (Pic courtesy: Istock. Images used for representative purpose only) A rejuvenating full-body stretch that strengthens the arms and legs while relieving tension in the spine and hamstrings. Boat Pose (Pic courtesy: Istock. Images used for representative purpose only) This core-strengthening pose tones the abdominal muscles and improves focus and balance. It also aids digestion and builds stamina. Bridge Pose (Setu Bandhasana) Warrior Pose (Virabhadrasana) Warrior Pose (Pic courtesy: Istock. Images used for representative purpose only) A powerful standing posture that builds strength in the legs and arms while boosting confidence and endurance. Cobra Pose (Pic courtesy: Istock. Image used for representative purpose only) A heart-opening backbend that strengthens the spine and soothes lower back pain. It also stimulates abdominal organs and boosts energy levels. In a world obsessed with hustle culture, where longer hours are often equated with success, Shark Tank India judge and Emcure Pharmaceuticals executive director Namita Thapar is urging professionals to rethink what they're really investing in. On the occasion of International Yoga Day, Thapar took to LinkedIn to share a refreshingly honest take on wellness and productivity—and it's striking a chord with pointed out how much time we spend trying to get better at work: 'updating skills, reading books, and listening to podcasts.' While she acknowledged the value in that, she stressed that these aren't enough. According to her, the real game-changer is something most of us overlook—investing in our health through wrote, 'That 70-hour work week gives you no wealth, just bad health & a body full of pains & aches.' Instead, Thapar emphasised that yoga helps you build a stronger body and a stiller, calmer mind—both of which are essential for not just work productivity but also happiness in personal her own experience, she called yoga the 'easiest to implement' wellness practice—you only need a mat and a little space at home. She encouraged people to let go of excuses and begin right away, assuring them that the practice has the power to transform their lives. Her message closed with a strong note of positivity and self-compassion, urging everyone to prioritise their the video, she suggested a few yoga poses to fix the slouch and get rid of neck, shoulder and back pain.A gentle backbend that opens up the chest and stretches the spine. It helps relieve stress and improves circulation.
Time of India
21-06-2025
- Lifestyle
- Time of India
Shark Tank India's Namita Thapar says ‘70-hour workweek gives no wealth'. Urges professionals to invest in these 6 things instead
In a world obsessed with hustle culture, where longer hours are often equated with success, Shark Tank India judge and Emcure Pharmaceuticals executive director Namita Thapar is urging professionals to rethink what they're really investing in. On the occasion of International Yoga Day, Thapar took to LinkedIn to share a refreshingly honest take on wellness and productivity—and it's striking a chord with thousands. Thapar pointed out how much time we spend trying to get better at work: 'updating skills, reading books, and listening to podcasts.' While she acknowledged the value in that, she stressed that these aren't enough. According to her, the real game-changer is something most of us overlook—investing in our health through yoga. She wrote, 'That 70-hour work week gives you no wealth, just bad health & a body full of pains & aches.' Instead, Thapar emphasised that yoga helps you build a stronger body and a stiller, calmer mind—both of which are essential for not just work productivity but also happiness in personal life. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like New 3BHK Flats In Langgam:(Take A Look At Prices) Apartments | Search Ads Search Now Undo Citing her own experience, she called yoga the 'easiest to implement' wellness practice—you only need a mat and a little space at home. She encouraged people to let go of excuses and begin right away, assuring them that the practice has the power to transform their lives. Her message closed with a strong note of positivity and self-compassion, urging everyone to prioritise their well-being. In the video, she suggested a few yoga poses to fix the slouch and get rid of neck, shoulder and back pain. Mountain Pose (Tadasana) A foundational standing pose that improves posture and balance while grounding your body and mind. It helps activate core muscles and encourages mindful breathing. Downward Dog Pose (Adho Mukha Svanasana) Dog pose (Pic courtesy: Istock. Images used for representative purpose only) A rejuvenating full-body stretch that strengthens the arms and legs while relieving tension in the spine and hamstrings. Boat Pose (Navasana) Boat Pose (Pic courtesy: Istock. Images used for representative purpose only) This core-strengthening pose tones the abdominal muscles and improves focus and balance. It also aids digestion and builds stamina. Bridge Pose (Setu Bandhasana) A gentle backbend that opens up the chest and stretches the spine. It helps relieve stress and improves circulation. Warrior Pose (Virabhadrasana) Warrior Pose (Pic courtesy: Istock. Images used for representative purpose only) A powerful standing posture that builds strength in the legs and arms while boosting confidence and endurance. Cobra Pose (Bhujangasana) Cobra Pose (Pic courtesy: Istock. Image used for representative purpose only) A heart-opening backbend that strengthens the spine and soothes lower back pain. It also stimulates abdominal organs and boosts energy levels.
NDTV
21-06-2025
- Health
- NDTV
The Heart-Healthy Benefits Of Yoga: Expert Shares Insights
Rooted in ancient Indian tradition, yoga unites physical postures, breath control, and meditation to nurture both body and mind, creating a pathway toward inner peace and strength. Its benefits beyond physical fitness have gained considerable attention for good. While a cardio workout that revs up your heart rate help prevent or manage heart disease, calming yoga poses are good for the heart, too. By promoting relaxation, improving circulation, and reducing stress, regular practice of yoga can help support heart health. On International Yoga Day 2025, we explain how regular yoga practice can be an effective way to promote heart health. "Yoga integrates physical postures, breath, and awareness to promote heart health and reduce the risk of heart disease. It reduces blood pressure by relaxing the nervous system and diminishing stress hormones. Routine practice relaxes stress and anxiety, enhances heart rate variability (HRV), and promotes physical activity that aids circulation and muscle tone," said Dr. Neerav Bansal, Director - Cardio Thoracic Vascular Surgery (CTVS) at Max Hospital. Additionally, yoga helps eliminate risk factors for heart disease, particularly those associated with unhealthy lifestyles and dietary patterns. "Yoga also helps with weight control, reduces cholesterol and blood sugar levels, and facilitates improved sleep -all essential for a healthy heart. With consistent practice, yoga offers a natural, holistic approach to heart care. Always consult your doctor prior to practicing yoga, particularly with a pre-existing heart condition," Dr. Bansal added. Stress is a major contributor to heart diseases, and yoga's emphasis on mindfulness and controlled breathing helps lower stress levels. It also assists in reducing blood pressure. Certain yoga poses can be particularly beneficial for heart health: 1. Downward-facing dog (Adho Mukha Svanasana) This pose stretches the entire body while calming the mind. It also helps improve circulation and may reduce anxiety. 2. Bridge pose (Setu Bandhasana) This asana opens up the chest and encourages deep breathing, which can improve blood flow and strengthen the heart muscles. 3. Cobra pose (Bhujangasana) From your back to your heart, cobra pose is highly beneficial for overall fitness and well-being. It opens the chest and lungs, promoting deeper breathing while stretching the upper body muscles. 4. Chair pose (Utkatasana) This strengthens the legs and core, while also improving endurance and circulation. "Yoga can help maintain heart health by lowering stress and inducing relaxation. It can supplement, but not replace, medical treatment," said Dr. Bansal. For a healthy heart, it is essential to combine these yoga poses with a balanced diet, regular exercise, and other healthy lifestyle choices, such as quitting smoking. If you have a pre-existing heart condition, always consult your healthcare provider before starting any new exercise regimen. (Dr Neerav Bansal, Director - Cardio Thoracic Vascular Surgery (CTVS) at Max Super Speciality Hospital, Vaishali) Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
NDTV
21-06-2025
- Health
- NDTV
Yoga Day 2025: Get Started With These 5 Beginner-Friendly Yoga Poses
International Yoga Day is an annual event which celebrates the ancient Indian practice globally. Every year on June 21, Yoga Day aims to raise awareness about the importance of yoga in promoting overall health. Yoga for beginners: How to get started Starting yoga is just as simple as starting your daily routine. It does not require a fancy mat, a wellness retreat, or perfect poses. It requires people to be consistent. To help you get started, here are some beginner-friendly yoga poses: 1. Tadasana (Mountain pose) This pose teaches you proper body alignment and body awareness. It is also grounding and centring, making it perfect for beginning and ending the practice. 2. Vrikshasana (Tree pose) This pose balances your body and strengthens your legs. It is also necessary for your mind to calm it down. 3. Bhujangasana (Cobra pose) This pose allows your body to integrate the benefits of practice while training your mind to be still present. It opens the chest and shoulders and strengthens the back. 4. Setu Bandhasana (Bridge pose) This backbend strengthens the glutes and hamstrings while gently opening the chest and improving posture. 5. Adho Mukha Svanasana (Downward Dog) This pose strengthens arms, shoulders, and legs while stretching the entire back of the body. It energizes and appears in most yoga practices. Tips to stay consistent: You can start by committing just 10 minutes and then making it a part of your daily routine. Slowly and steadily increase the duration and track your progress. To prevent yourself from boredom, you can also check different online videos and try different styles, making it more engaging for you. Begin with a few simple movements, listen to your body, and trust the process. Yoga has something for everyone; you need to start this journey of inner exploration. This International Yoga Day begin your journey to a healthier tomorrow. (Arpan Kushwaha ia a Yoga expert at Cult) Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
