§ The
legs-up-the-wall pose is the one that’ll calm down your anxiety (if you are
under its influence), relieve mild backache, regulate your blood flow, and improve
digestion. So, it actually performs every task that your body demands for a
sound sleep. All you need is a high pillow/blanket to comfort your back and a
cushion to keep under your head. Here is how you should go for it-
Steps:
1. Keep the
pillow 5 inches away from the wall and the cushion according to distance that
it comes under your head after you lie down.
2. Sit on your
yoga mat, next to the pillow in sukhasana or easy pose and adjust the distance
of props.
3. Now put
your feet on the pillow and lie down. Adjust your hips on the pillow, till then
keep your knees bend.
4. Once you
settle down, stretch your legs upward and rest them against the wall.
5. Keep your
arms on the side of your body and relax till you are comfortable. We suggest
you to maintain the pose for 5-10 minutes.
6. Now first
bring your legs down gradually and then shift your body to one side. After that
you can get up.
§ The asana stimulates abdominal organs, stretches
the inner thighs, groins, and knees which will help you get a relaxing sleep.
Here’s how to do this pose-
Steps:
1. Sit flat on
the floor with your legs stretched out.
2. Now bend
your knees (one by one) sideways and try to bring your feet closer to your
pelvis with soles of feet touching each other.
3. Hold the
big toes of each foot using your index, middle finger and thumb.
4. Now try to
stretch your thighs and drop your knees towards the floor.
5. DO NOT
overdo it as you might hurt your thigh or groins or end up with extreme pain.
Do it until you can easily maintain and after that gradually come back to the
normal pose.
§ Also known
as the cat pose, Marjariasana is highly recommended for backache patients.
Anyone who misses out on sleep because of back related problems should do this.
The pose messages your spine and makes it flexible. Below are the very easy
steps for you.
Steps:
1. Kneel down
on the floor, lean forward putting your palms on the floor pointing forward.
2. Keep your
legs slightly apart and palms at shoulder length.
3. Let your spine
be parallel to the ground with thighs vertical and straight and the lower leg
and feet flat on the floor.
4. Now exhale
completely and bring your belly inwards moving your head inwards between your
shoulders. While doing this your back will bend and arch upwards.
5. Now inhale
and arch your back in the opposite direction. The spine will bend slightly
downwards. The head, neck and shoulders should be arched backwards, as if you
are looking up.
6. Repeat this
process, as many times as you are comfortable. Do this asana with slow and deep
breathing and feel the stretch it gives to your back, neck and shoulders.
§ Parivrtta
Sukhasana or Easy pose bend is one of the most comforting yet effective poses
in the series. The pose stretches your hips, knees, and ankles, increases
flexibility throughout the spine, shoulders, and chest and also helps you reduce
stress and anxiety.
Steps:
1. Sit in the
easy pose or sukhasana with your
spine straight and palms resting on the knees.
2. Evenly
balance your body weight on the hip bone.
3. Now place
the right hand behind you and left hand on the right knee. Bend towards right
and try to look behind you with your spine remaining straight.
4. Maintain
the position for a few seconds and repeat the same with left hand.
§ The asana stretches the hips, relieves
anxiety and also calms the mind.
Steps:
1. Lie on your
back with your knees bent and sole of the feet on the floor.
2. Hold your
left knee close to your chest using both your hand with interlocked fingers.
3. Bring the
left ankle up and rest it on the right thigh.
4. Let the
left knee relax away from your torso.
5. Now lift
the left foot off the floor and close to your chest while inhaling and while
exhaling, bring it back. This will cause your left hip to open.
6. Practice
5-10 cycles from one foot and repeat the same with right foot.
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