Suffering from Insomnia ( Sleep disorder) –  Try YOGA NIDRA  ! 

by with One Comment Ayurveda

Suffering from Insomnia ( Sleep disorder) –  Try YOGA NIDRA  ! 

Yoga Nidra is a kind of yogic sleep , it is a state of deep sleep. During Yoga nidra you are physically, mentally and emotionally relaxed . As you know that there is a relation between your body and mind. Our brain has many centres which perform various physical work , for eg, cerebrum controls the emotions , helps you to think and remember, Cerebellum helps in the movement of your body and maintain balance , Medulla is responsible for controlling involuntary movements like breathing and heartbeat. It has been observed in various studies that stimulation of brain centres strengthens the sensory and motor nerve response . 

In Yoga Nidra brain centres are activated in a specific sequence . Whatever affects the body must influence the mind and vice-versa. 

In Yoga Nidra one has to place awareness on various body parts in a specific sequence , along with focussing on breathing and relaxation. By doing Yoga Nidra one can recondition the mind and make it more powerful.Sometimes doing simple things makes a lot of difference in your life . 

Two aspects of Yoga Nidra 

1. When you move awareness on different parts of the body ,it not only relaxes the body and mind but also clears the nerve pathway in the brain.

2. It also alternates the opposite awareness of sensation like cold and heat .

How to do Yoga Nidra 

Visualization stimulates the reaction in the unconscious mind . Practice of Yoga Nidra for 10-15 min is very much beneficial for the people suffering from insomnia and anxiety .

First lie down comfortably on your back with eyes closed .Keep your feet apart and palms up.In the next step start bringing your focus on each area of your body starting from feet and legs .

For details – Watch this videos

Yoga Nidra Video 

Learn Art of sleeping

This practice not only helps you to bring self-awareness but it also improves your concentration. In various studies we have seen that people can manage their physical ailment by relaxing their mind . People who are suffering from Insomnia also suffer from various health issues like constipation, anxiety , digestion issues , raise in blood sugar levels and many others. Yoga Nidra is helpful for the individual suffering from insomnia .

Simple hacks to follow at bed time 

  • Stop watching any gadget 1 hr. prior to your bedtime 
  • Make sure room is dark while you are sleeping
  • Make sure your bed sheet and pillow covers are neat and clean 
  • Declutter your bedroom so that there is flow of energy 
  • Avoid using chemical spray in your bedroom , you can use natural aromatic oil for fragrance.
  • Take a light foot massage at bed time 
  • Take light and early dinner 

Herbs 

Certain herbs are very much beneficial for Insomnia such as Brahmi, Ashwagandha and Shankhpushpi .

Theory of Tridosha as per Ayurveda

by with No Comment Ayurveda

Theory of Tridosha 

As per Ayurveda the entire cosmos is made up of five basic elements ( Pancha Mahabhutas) – Ether , Air, Fire , Water , Earth .  Tridosha ( Three Bio energies) are also made up of these five basic elements .Tridosha are Vata, Pitta and Kapha . Dosha is a specific word used in ancient texts,  Balance of Tridosha means health and imbalance means illness . Once these doshas get imbalanced they vitiate the Dhatus (tissues) such as plasma, blood, muscles, Adipose fat , bone, bone marrow and reproductive fluids , which results in diseased condition. In Ayurveda physiology Vata, Pitta and Kapha play an important role and perform various functions in the body . 

Every dosha is composed of all five elements.

Vata – Air + Ether 

Pitta – Fire + Water 

Kapha – Water + Earth 

Vata 

Vata (Air) is the energy of movement . It is responsible for all sorts of movement in the body such as movement of limbs , blinking of eyes , peristalsis movements etc.  Vata is responsible for all voluntary and involuntary  movements of the body . It is responsible for functions such as breathing and pumping of the heart . It provides flexibility and creativity . When Vata gets imbalanced it leads to  anxiety , fear, joint pain , insomnia and excessive movement in the body .

Pitta 

Pitta(Fire)  is the energy of transformation which includes digestion and metabolism . It includes digestive fire ( jathar-agni) and  fire associated with different tissues, Dhatwagni . It is responsible for understanding and intelligence . Imbalance of Pitta leads to anger, inflammatory disorders , greying of hairs and indigestion .

Kapha 

Kapha ( Water) is the energy of lubrication and structure . It provides strength to the body and helps in building immunity and stamina . It is the cohesive energy of the body . All the fluid present in our body represents kapha. It is responsible for the lubrication of joints , moistens the skin and scalp . It also helps in improving immunity .It represents calmness and love . When Kapha gets imbalances it leads to obesity , Dyslipidemia (high cholesterol) and sluggish metabolism .

Remedies To Relieve Constipation 

by with 2 Comments Ayurveda


Constipation , a problem due to which children , adults and old age people suffer . Chronic constipation leads to physical and psychological disorders. Moreover if you are not clearing bowel everyday it leads to accumulations of toxins in your body. In this article the first thing that we are going to discuss is why it happens ? Once you know the cause then it really becomes easy to manage this problem .

Here are some reasons which causes constipation:

1. Less water intake during the day 

2. Not having fibre in diet 

3. Overconsumption of food made up of refined flour , like junk food .

4. Excessive fasting 

5. Late night dinner 

6. Not taking 7-8 hrs sleep

7. Lack of physical activity 

If you feel that you are not following any of the above points then start incorporating the same in your daily routine .

In ayurveda, constipation is named as “Vibhandh” , it occurs due to excessive aggravation of Vata dosha (air) , it leads to dryness in the colon which disturbs the functioning of the gut .

Ayurveda suggest the following ways to manage Constipation :

  • Vata Dosha Pacifying Diet- Staying away from cold foods and drinks, dried fruit, salads and most beans and having warm foods, warm drinks and well-cooked vegetables and drink enough amount of water (2.5 -3 litres )
  • Psyllium husk – It serves as a bulking agent in the colon.
  • Triphala – Triphala has glycoside that has laxative properties, taking 1 tsp ( 5gms) triphala 1 hour before dinner with lukewarm water.
  • Cow’s Milk and Ghee- Taking one teaspoon of ghee in a cup of hot milk at bedtime helps to relieve constipation .
  • Flaxseeds – take about 1sp ( 5 gms) of seeds once a day with lukewarm water .
  • Castor Oil – In case your stool becomes very hard then try this remedy . Take 1 tablespoons (10 ml) of castor oil preferably at bedtime with warm milk

Yoga Asanas for Constipation 
Everyday in the morning drink 1 glass of lukewarm water and do these 5 Asanas , it immediately helps you to pass the motions . 
1.  Tadasana

2. Tiryaka tadasana

3. Katichakrasana

4. Tiryaka bhujangasana

5. Udarakarshan

How To Delay Ageing  

by with One Comment Ayurveda

Aging is a series of processes which includes progressive physiological changes in an organism due to direct damage, accumulation of a wide variety of molecular and cellular waste, imperfect repairs as well as the responses to them or a decline of biological functions and of the organism’s ability to adapt to metabolic stress. This leads to a gradual decrease in physical and mental capacity of a person due to which he/she may suffer from diseases, unhealthy skin and hair condition as well can lead to untimely death.

The most common effect of aging can be seen in circulation is the changes that occur within our arteries and veins. They lose their natural strength and softness creating increased pressure within the vessels increasing the risk for stroke and coronary artery disease.

As per Ayurveda after 40 years Vata dosha starts aggravating which leads to a lot of dryness in the body . After 40 degenerative changes start in the body.

Symptoms are- skin dryness, dry eyes, eroded cartilage, vertebral disks, loss of fluids from our joints or depleted bones.The movement of food through the digestive system becomes slower leading to bloating, constipation or heartburn.Within our mind, Vata imbalance creates worry and anxiety.

Remedies to Delay Ageing

Following a diet pattern that is appropriate for your mind-body constitution is the first step in reducing ageing.  

Avoid the provocative causes of Kshaya (degeneration) and Vata imbalance like excessive physical and mental work

Regular cleansing procedures like Panchkarma and regular fasting routine in Ayurveda are also one of the popular detoxification processes.

Adapting yoga and pranayam can serve the purpose by serving as an excellent preventive measure.

Some rasayana herbs can be implemented in regular use for rejuvenation, the aim of these Rasayana herbs is to improve the body’s own mechanism of repair and detoxification thereby maintaining body’s immunity, circulation, mobility along with balanced cognitive functions.

Herbs delay ageing process :

Guduchi (Giloy) – 1 Tab after lunch and 1 tab after dinner with lukewarm water .

Triphala – Take 5 gms Triphala at night with warm water

Brahmi – Tame 2 cap / tab at bed time with lukewarm water

Amalaki – Take 5 gms of Amla powder once in a day

Ashwagandha – Take 5 gms Ashwagandha Powder with lukewarm water/milk once a day

All these rasayan’s can reduce the symptoms of ageing by regenerating body cells as they are full of antioxidants which inhibit the growth of free radicals in the body which damages cells thus helping in reduction in the signs of ageing.

Concept of Fasting in Ayurveda

by with No Comment Ayurveda

Concept of Fasting In Ayurveda

In Ayurveda fasting is defined as “Upavasa ” .

It is not necessary to do fasting without consuming any food throughout the day .We should not deprive ourselves from food as it leads to hunger pangs and craving . Ayurveda fasting is all about removing toxins , improving digestive fire and cleanse your body . To achieve this goal we need special food and herbs during fasting .A light and clean diet helps to improve your current health status . It not only gives you physical strength but also improve psychological and spiritual strength.

IMPORTANCE OF FASTING

When we consume more processed foods, food containing pesticides, fungicides, artificial sweeteners, preservatives, and chemical additives than ever before, it can lead to disease in the body .Additionally, when we overeat and choose poor quality foods, digestion suffers.

If you dump too much fuel on the digestive fire all at once, you will simply put out the fire. Fasting is a powerful approach to ignite the digestive fire which leads to burning away  all  accumulated toxins which are stored in  the  body and mind.

Due to weak digestive fire person is not able to digest food properly which lead to the accumulation of toxins or “ama” (undigested food) in the body . According to Ayurveda “Ama” is the cause of all diseases in the body . That is the reason why complete fasting (no having anything entire day) is not recommended in Ayurveda

How to do fasting as per Ayurveda

Start your day with vegetable juice (chose any seasonal vegetable) , in the mid morning have some fruit or coconut water , in lunch have vegetable soup/ Salad / Rice + dal Khichdi with black pepper and ginger . In the evening take 1 bowl of vegetable soup . Avoid meat , egg , fish and dairy product during fasting as it leads to inflammation in the body . Light food and spices like black pepper and ginger improves the digestion .

Ayurvedic food supplements such as Triphala, Trikatu, Amla, Aloevera juice can also support the digestive process.

Best season to do fasting

Ayurveda also states that spring (Shishira  Ritu)  is  the best  time for  fasting, according  to which  the cold and  moist period  from the finish  of February  onwards is exceptionally  appropriate for fasting. Self-cleansing  forces are aroused in the body when the force of the sun begins to boost.

In the present worldwide situation, individuals are continually presented to various poisonous substances through water, air, nourishment, and medicine alongside expanding way of life issues which leads to higher collection of different toxins in the body. Due to  which,  the  regular procedures of the body to remove unhealthy things and purifying remains inadequate so at that time fasting can serve all the purpose in precautionary and remedial contexts too.

Natural Remedies to Ease Menstrual Cramps

by with No Comment Ayurveda

As women, we all know about it and deal with it. Yes you guessed it right, we are talking about menstrual cramps. We all have experienced that constant unbearable pain that comes with it. Hormone- prostaglandin, is associated with pain and inflammation during the menstrual cycle, as higher levels of prostaglandins triggers the uterine muscle contraction which in turn leads to severe menstrual cramps. More than half women who menstruate complains about severe cramps, so let us discuss about some simple natural remedies to relieve those cramps:


1. Exercise: Exercise helps in the secretion of endorphins, a hormone that boosts mood and relieves pain naturally. Exercising at least four times a week is good for your overall health, but it is especially important if you tend to have menstrual cramps.

2. Apply Heat: Heat helps to relax contracting uterus and thus it relieves pain and inflammation. There are many ways to apply heat therapy, for example – using heating pads or patches, they could be manual or electric or one can go for thermal therapy.

3. Chamomile Tea: According to a study conducted by the Imperial College of London, the anti-inflammatory property of chamomile tea decreases the production of prostaglandins, thus relieving menstrual cramps.

4. Vitamin D: Making sure that you are having enough vitamin D is very important as it helps in preventing menstrual cramps.

Dietary modifications to ease menstrual cramps: –

1. Protein: Include more high biological value protein in your daily diet like tofu, egg, chicken breast, paneer, etc. A high protein lunch helps in maintaining the blood sugar level and limits sugar cravings, which is very common during menstrual cycle.

2.Calcium: A glass of warm milk can help in relieving pain and inflammation during menses. Calcium and vitamin D go hand in hand in reducing PMS symptoms, as it acts as a muscle relaxant and also helps in easing stomach cramps.

3. Dose of Vitamin : Vitamin B6, C and E helps in reducing symptoms like bloating and mood swings. Rich sources include-  pistachios, broccoli, corn, tomatoes, lemon oranges, sweet lime, pumpkin seeds, peanuts and sunflower seeds.

4.Magnesium and potassium: These two nutrients help in alleviating cramps and other symptoms to a great extent. Rich sources include- pumpkin seeds, beans, tofu (these are good sources of magnesium which helps in relieving bloating), banana avocado and sweet potato (these are good sources of potassium and thus help in boosting the mood and thus regulating mood swings).

Herbs to relieve Menstrual pain

1. Fenugreek Seeds : Soak 1 tsp Fenugreek seeds in a glass of water and take this water early in the morning .

2. Ashokarishta : Take 20 ml Ashokarishta with 20 ml water after lunch and dinner

Follow these tips to reduce menstrual pain and stay free and enjoy your daily life.

Natural Ways To Manage Type 2 Diabetes

by with No Comment Ayurveda

Quick Tips for you

25.2 million adults are estimated to have IGT (Impaired glucose tolerance) , which is estimated to increase to 35.7 million in the year 2045. India ranks second after China in the global diabetes epidemic with 77 million people with diabetes.Diabetes in Ayurveda is called “Madhumeha “. In Ayurveda, diabetes mellitus is described under the Prameha category. Prameha means “water that dilutes everything in the body.” It is a disease in which the Doshas are out of balance. Prameha is a collective term of 20 disorders in which the entire urinary system is involved, characterized by excessive urination with abnormal valuesDiabetes Mellitus is a metabolic disease in which the body’s ability to respond to the hormone Insulin is reduced, this causes elevation in blood glucose levels. The insulin resistance caused in the body impairs the metabolism of carbohydrates also.

Right nutrition and lifestyle helps to manage and control the blood sugar levels,

Diabetes – 2 types 

1. Type 1 DM (this type is insulin dependent diabetes mellitus)- body is deficient of insulin (Beta Cell Dysfunction)

2. Type 2 DM (this one is non insulin dependent diabetes mellitus) – the body does not use the insulin properly( Insulin resistance)

Diabetes mellitus is referred to as Vata Prameha. It occurs due to an imbalance in the Vata Dosha (one of the three bio-energies in the body). Diabetes insipidus is referred to as Kapha Prameha. This occurs because of Kapha Dosha imbalance.

According to Ayurveda overconsumption of following food items leads to aggravation of kapha dosha in the body and leads to Diabetes – Sugar , Sugarcane juice ,Jaggery, alcohol, curd, butter, roots and rhizome, bakery Products and freshly harvested grains.

Follow a diet which helps in balancing Kapha dosha :

  • Ear light , dry and warm food and avoid oily, cold and heavy food .
  • Avoid milk and milk products as it aggravates Kapha dosha , Organic Cow’s ghee can be used in moderation as it improves the digestive fire .
  • Include more of proteins like beans and legumes and light grains like millet ( Ragi)
  • Include more apples , papaya, berries, and pomegranates in your diet .
  • Use spices in cooking such as black pepper, cinnamon , Fenugreek seeds , Mustard seeds , garlic and ginger .
  • Avoid food causing inflammation such as red meat .
  • Consume warm water throughout the day .
  • Foods bitter in taste are good for diabetic patients such as bitter gourd(karela) , spinach and other leafy greens .
  • Avoid sweet fruits such as mango, dates and banana.

Lifestyle Modification Tips :

1. Do certain Asanas which are beneficial for diabetic patients . Try to hold the posture for 1-2 min. Do these Asanas 4-5 times in a week .

Here are few Asanas:

Paschimottanasana- Seated forward bend 

It controls diabetes, reduces blood pressure, and balances insulin levels in your blood. It also helps in weight loss. 

Process:  

  1. Sit down and extend your legs straight. 
  2. While Inhaling pull your hands up. 
  3. Now slowly bring your hands down and try to touch your toes with your hands without bending your knees. 
  4. Remain in the pose for 60 seconds with normal breathing.    

Caution : People suffering from cervical or any other spince issue must avoid this posture .

Bhujangasana (Upward Facing Dog Pose)

This asana helps to lower blood pressure and blood sugar. It also helps to improve posture .

Process: 

  1. Lie on your abdomen and keep your legs straight. 
  2. Place your arm on the floor beside your chest as shown in the picture .
  3. Now press your arms slowly  to lift your body. 
  4. Put pressure on your feet and hips 
  5. With normal breathing hold this position for 30-40 sec . You have to look straight while holding the posture .

Ardha Matsyendrasana

This asana helps to massage the kidneys, pancreas, small intestines, etc. It also stimulates digestion . 

Process 

Sit on the carpet and stretch your legs straight. 

Then, start folding the right leg and keep the right leg’s heel touching the knee of the left leg. 

Now, take your right hand to the back of the waist twisting your trunk and spread palms inside. 

Then, you may bring the left hand close to the right knee and hold the right leg’s ankle or big toe with the left hand.

 After doing so, twist the head and shoulder to the right side and look straight to the right shoulder’s side.

Kitchen herbs For Diabetes

PANEER DODA FLOWERS – Paneer doda flowers help to heal the beta cells of the pancreas for better utilisation of insulin. Soak 7-10 flowers overnight and in the morning drink this water on an empty stomach.

TURMERIC

It is the best herb for Diabetes Mellitus as written in Ayurvedic texts. It is also anti viral ,antiseptic and anti inflammatory. It is one of the most powerful anti diabetic herb. It aids in insulin resistance and thus helps in metabolism of glucose and facilitates its entry into the cell . It is most effective when combined with black pepper and aloe vera.

FENUGREEK

These seeds are one of the medicinal plants which are important in Management of diabetes mellitus.They aids in lowering fasting blood glucose levels and improve glucose tolerance.These are rich source of soluble fibers that delays the carbohydrates digestion and absorption,thus enhancing insulin action.They decreases the absorption of glucose from small intestine and delays gastric emptying.Fenugreek seeds reverse the activities of gluconeogenic,glycolytic and lipogenic enzymes in the liver and kidney,which leads to a decrease in fasting blood glucose.

CINNAMON 

It has an antihyperglycemic effect. It lowers the blood glucose levels and improves the functioning of beta cells of pancreas. It also improves the glucose tolerance. It also supports gut health. Cinnamon also regulates metabolism of fats and sugars helping with type 2 diabetes and insulin resistance. It pacifies vata dosha and kapha dosha and aggravates pitta dosha.

How To Boost Your Immunity 

by with 2 Comments Ayurveda

Quick Tips

Your immune system is the defense mechanism against various bacterial and viral infections. Due to a weak immune system people get sick and feel unhealthy. 

Managing your immunity is not rocket science, you just have to stick to the basics of ancient wisdom and follow simple rules of diet and lifestyle. In today’s world where we are surrounded with pollutants and adulteration, the only thing we can manage is our body.

In this article we are sharing some very simple and easy tricks to improve your immunity .

Maintain a Healthy Weight : Conditions like overweight and obesity makes a person more susceptible to weak immunity .

Vitamin C Rich Fruits : Citrus fruits and loaded with antioxidants and vitamin C , which boost your immunity. Vitamin C increases the production of white blood cells that aim at fighting infections . So include fruits such as amla , sweet oranges, lime,lemons , kiwi, guava in your diet .

Antioxidant rich diet: Antioxidants delay or inhibit cellular damage through their free radical scavenging property.  Vegetables such as beetroot, broccoli, cabbage, bell peppers, spinach are antioxidant rich. You can include these vegetables in your diet for boosting immunity.

Turmeric : Active ingredient curcumin found in turmeric helps to boost the body’s antioxidant capacity by fighting against free radicals and provides protection. Turmeric helps in cleansing the respiratory tract and thus provides defense against disease causing bacteria and viruses.

Ginger : An immune boosting herb with antibacterial properties and antimicrobial compound aids in fighting infections in the body.The antioxidative  and anti- inflammatory nature of ginger helps in increasing the immunity levels. 

Amla ( Indian gooseberry) : Richest source of Vitamin C , it can be  eaten raw during its season in winters or it can be taken as Amla powder or capsule .For children Amla candies and Amla Murabba is also a better option . As per Ayurveda Amla balances all three dosha Vata,Pitta and Kapha .

Giloy / Giloy Juice : Natural immune booster that also helps in making your digestive system and respiratory system stronger and keeps you refreshed and fit.It helps in purifying the blood and removes toxins , helps to fight bacteria thus boosts immunity. 

Tulsi Juice: Tulsi also known as holy basil has been known to be the best antibiotic. It is recommended to consume 3-4 Tulsi leaves on a daily basis on an empty stomach to stay away from viruses and flu. You can also Consume Tulsi water by adding a combination of fresh Tulsi leaves, ginger, black pepper, cinnamon and cardamom, boil them and strain. Consume the mixture on a daily basis.

Ayurveda and Hypothyroidism

by with No Comment Ayurveda


 

Most of the time people are not aware that they are suffering from Hypothyroidism. Do you know why it happens?  Because the signs and symptoms of Hypothyroid are like obesity. People start putting on weight, energy levels drop, Constipation, Drowsiness, tendency to feel depressed and water retention. At this point of time people start cutting down the quantity of food they are having and start doing exercises, but it doesn’t help. 
Thyroid gland is responsible for metabolism. As per Ayurveda Pitta (fire) dosha is responsible for hormone secretion and to maintain metabolism. Concept of Metabolism is related to fire (Agni).

Hypothyroidism means underactive thyroid. This condition occurs due to aggravation of Kapha (water) dosha. Due to heavy and slow qualities of Kapha thyroid gland becomes underactive. In Hypothyroid condition digestive fire becomes weak which we call Mandagni in Ayurveda.

Now we are sharing the signs of Hypothyroidism:

  • Weakness, feeling of depression….
  • Weight gain and difficult to lose to lose weight.
  • Constipation
  • Vertigo (It is a condition in which the person feel everything is moving or spinning)
  • Not able to tolerate cold.
  • Hair- dry, brittle
  • Water retention – swelling around eyes, puffy face.

What are the causes of Hypothyroidism?

Stress is one of the main causes for Hypothyroidism, as per Ayurveda Vata (air) dosha is responsible for vitiating Pitta (water) and Kapha (fire) dosha. It impacts on Ojas or immunity. In Hypothyroidism all Tridisha’s are involved but primarily it’s Kapha (water) dosha. As we have seen, the symptoms of Hypothyroid resembles Kapha aggravation. Due to excessive meda dhatu (fat tissue) and Kapha dosha, cellular function gets impaired the Agni (fire- metabolism) at cellular level.

How to Manage Hypothyroidism?

Firstly, remove the cause (dietary and psychological) of Hypothyroidism and then balance kapha and vata doshas. It is very crucial to improve Agni, digestive fire. Managing stress is the key to managing Hypothyroidism.

Here are some foods which helps you to balance Kapha dosha:

  • Include more whole grains, proteins, vegetable soup, Sate vegetables, Salad, Fruits in your diet.
  • Cut down the intake of excessive salt, avoid using table salt..
  • Drink 10-12 glasses of lukewarm water every day.
  • In dinner eat vegetables and salad.

Some kitchen herbs to boost Metabolism.

  • Black pepper
  • Cinnamon
  • Fenugreek Seeds

How to manage Stress:

  • Do deep breathing exercises.
  • Yog Nidra

Ayurveda Preparations:

  • Kanchnaar Guggul
  • Triphala Guggul
  • Dashmool Kwath
  • Tripahala Churna
  • Brahmi Vati

Notes: Always consult an ayurveda physician for Ayurveda preparations.

5 Yoga Asanas to Reduce Belly Fat 

by with 18 Comments Ayurveda

Sometimes it happens that your extremities (limbs) are slim but there is fat accumulation around the abdomen, which we call belly fat. Healthy diet helps you to lose weight but to reduce belly fat you need to focus on that particular area. So here is the solution to this problem! Do these 5 Yoga Asanas at least 4 times a week to get the result. Try to hold the position for at least 1-2 min to get better results.

1. Dhanurasana (Bow pose)

  • Take a deep breath and raise your arms and legs while lying on your stomach.
  • Look up and try to lift your arms and legs as high as you can.
  • For a period of 15 to 20 seconds, hold the position.
Young happy smiling attractive woman practicing yoga, stretching in Bow exercise, Dhanurasana pose, working out, wearing sportswear, indoor full length, home interior background, near fireplace

2. Ustrasana (Camel pose)

  • Kneel on the yoga mat and stretch your arms up.
  • Arch your back and place your palms on your feet.
  • Inhale and bend back.
Camel Pose

3. Eka padasana (One foot pose)

  • Stand straight, as you extend your arms and join your palms in the Pranam salutation, keep your back straight.
  • Slant your upper body forward until it is parallel to the ground as you exhale.
  • Maintain your arms close to your ears.
  • Slowly raise your right leg up behind you while maintaining its straightness.
  • Your arms, upper part of the body, right leg, and lower part of the body should all be in a straight line.
one Foot Pose

4. Padahastasana (Standing forward bend pose)

  • From a standing position, bend forward.
  • Try to place your palms down.
  • You can bend your knees to make this easier.
Padahastasana

Hastha uttanasana (Raised-arms pose)

  • Lift your both hands upward and stretch.
  • Tilt your head, neck, and upper back slightly to create an arch.
  • Make sure you must keep your arms next to your ears as you tilt your upper body back.
  • Focus your gaze up.