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You are not getting good sleep at night. At least good sleep ( six-eight hours) is very much required. Today we will get to know how yoga improves to bring good sleep. Yoga will help to get peace and bring good relaxation and peaceful vibes within you.

Practicing yoga at any time of the day is quite fine. But you will get maximum benefits in the early morning. Yoga helps to relax your mind and body. Start yoga, yoga can enhance mental focus, decrease stress level, improve breathing and improve physical strength and flexibility. The new study has informed that yoga can help to improve sleep also.

Today we have shared simple two yoga poses which give you benefits after your daily practice.

 

 

Child Pose ( Shishuasana)

First, you sit up comfortably on your heels. Touch your big toes together and sit on your heels. Separate your knees as wide as your hips.

Lay your hands on the floor alongside your torso, palms up and release the fronts of your shoulders toward the floor. Either stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards. Do whichever feel more comfortable for you.

Breathe gradually and deeply, actively pressing the belly against the things on the inhale.

Take breathe and hold for 30 seconds breaths

benefits of child pose

The best part of child pose that it calms the body, mind, and spirit, not only this but also stimulates the third eye point.

It’s great for your digestion

Safety and Precautions

If you have a knee injury, then don’t practice child pose. If you are a pregnant lady, spread your legs wider and don’t press your stomach onto your thighs. If you have a shoulder injury, keeping your arms by your side will provide the most support.

 

Butterfly Pose (Baddha Konasana)

Sit erect. Now stretch your leg out.
Now bend your knees and you bring your feet towards the pelvis. The soles of your feet should touch each other.

You have to grab your feet tightly with your hands.

Take a deep breath in.

Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.

Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually you have to increase the speed. you keep breathing normally throughout.

Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.

Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.

Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.

Take a deep breath in and bring the torso up.

As you exhale, gently release the posture. Straighten the legs out in front of you and relax.

Benefits of Butterfly Pose

A good stretch for the inner thighs, groins, and knees, improving flexibility in the groin and hip region

Offers relief from menstrual discomfort

Helps in the bowel movement

This yoga helps to remove fatigue from long hours of standing and walking

Helps in smooth delivery if practiced regularly until late pregnancy

Safety and Precautions

Best to avoid this asana if you have a knee injury.

Do not practice this asana if you are menstruating.

If you suffer from sciatica, sit on a pillow and practice this asana.

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