International Yoga Day 2025: Discover 5 Gentle Yoga Poses For Mothers To Recharge, Relax And Rejuvenate At Home
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.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
a day ago
- Hindustan Times
Yoga expert shares 5 yoga poses to reduce bad cholesterol naturally and protect your heart health
Many people struggle with health issues like high cholesterol, which can directly affect heart health. While diet and medication are common approaches to managing bad cholesterol levels, incorporating yoga into your routine can also provide tangible benefits. Let us explore specific yoga poses that can help lower cholesterol, as well as the overall health benefits of yoga. Enhance your heart health with five powerful yoga poses to reduce cholesterol naturally(Adobe Stock) What is cholesterol? Cholesterol is a fatty substance found in your blood that is necessary for building cells. However, having high levels of low-density lipoprotein (LDL) cholesterol, often referred to as bad cholesterol, can increase the risk of heart disease. Balancing cholesterol levels involves increasing high-density lipoprotein (HDL) or good cholesterol while reducing LDL levels. While lifestyle changes such as diet and exercise play a crucial role in cholesterol management, yoga offers a unique approach by promoting relaxation, reducing stress, and enhancing overall cardiovascular health. Let's take a closer look at some beneficial yoga poses. Which yoga is best for reducing cholesterol? Yoga expert Himalayan Siddhaa Akshar shares some effective yoga poses that can help improve circulation, enhance heart health, and potentially lower cholesterol levels: 1. Downward-facing dog (Adho Mukha Svanasana) This fundamental pose helps to stretch the entire body while encouraging blood flow. How to do it: Start on your hands and knees. Tuck your toes under and lift your hips towards the ceiling. Your body should form an inverted V-shape. Keep your spine straight and press your heels towards the floor. Hold for 30 seconds, breathing deeply. 2. Cobra pose (Bhujangasana) Cobra pose opens the chest and helps promote cardiovascular function. How to do it: Lie face down on the mat with your hands under your shoulders. Press into your hands and lift your chest off the ground while keeping your pelvis down. Keep your elbows slightly bent and your shoulders relaxed away from your ears. Breathe deeply for 15-30 seconds, then release. 3. Bridge pose (Setu Bandhasana) This pose strengthens the back and may improve circulation, leading to better cholesterol levels. How to do it: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press your feet into the ground and lift your hips towards the sky. Clasp your hands under your back for support, if comfortable. Hold for 30 seconds while breathing deeply. 4. Child's pose (Balasana) A restorative pose that helps reduce stress and anxiety, which can contribute to high cholesterol. How to do it: Kneel on the mat and sit back on your heels. Bend forward, extending your arms in front of you or resting them alongside your body. Relax your forehead on the mat. Hold for at least one minute, focusing on your breath. 5. Reclining bound angle pose (Supta Baddha Konasana) This gentle pose opens the hips and promotes relaxation, which can lower stress levels. How to do it: Lie on your back and bring the soles of your feet together, letting your knees fall to the sides. Place your hands on your belly or extend them to the sides. Breathe deeply and hold for 5-10 minutes. Breathing exercises (pranayama) Breathing exercises can help reduce stress and improve cardiovascular health. Techniques like alternate nostril breathing are particularly effective: How to do it: Sit comfortably with a straight back. Close your right nostril with your right thumb. Inhale deeply through the left nostril, then close it with your ring finger. Open the right nostril and exhale through it. Inhale through the right nostril, close it, and exhale through the left. Continue for several minutes, maintaining a smooth and calm breath. Practice regularly Like any form of exercise, consistency is key. Aim for a yoga practice of at least 20-30 minutes a few times a week for the best results. As you become more comfortable with the poses, you may also explore more advanced postures that promote heart health. Can yoga reduce cholesterol levels? Performing yoga regularly may contribute towards reducing cholesterol levels because any form of physical activity matters for good health. But exercise or yoga alone cannot help holistically. It should be part of a comprehensive lifestyle plan. Himalayan Siddhaa Akshar shares the following tips:
Indian Express
2 days ago
- Indian Express
Sports physiotherapist lists things you can do for 7 days and repeat for another 6 weeks to sleep better without pills
Many of us face unexplained sleep issues. Instead of relying on melatonin pills to improve sleep quality, sports physiotherapist Dr Sudhanshu Rai, who works at BCCI Centre of Excellence Camps, suggested a few measures that can help. 'Here's what's happening: our sleep is controlled by melatonin and cortisol — both of which are highly sensitive to light, food timing, temperature, and stress. Constant screen exposure, late caffeine, and eating heavy dinners confuse your circadian rhythm, leading to delayed sleep or poor quality rest,' said Dr Rai in a post on Instagram. He suggested following a 7-day protocol: Stop coffee after 12 pm– Caffeine has a half-life of 5–6 hours. 'Even your 3 pm coffee can still disrupt melatonin production by bedtime,' said Dr Rai. No screen time after 8:30 pm – Blue light from phones suppresses melatonin release. Shutting screens early helps your brain shift into rest mode naturally. 1 banana + 1 tsp ghee at night – Bananas are rich in magnesium and tryptophan (a precursor to melatonin and serotonin), and ghee helps stabilise blood sugar — preventing night-time cortisol spikes that wake you up. Viparita Karani (legs up the wall) – This pose activates the parasympathetic nervous system, slows heart rate, and calms the mind. Clinical trials have shown it improves sleep latency and quality. White noise/ocean sounds – Studies show ambient natural sounds reduce sleep disturbances by masking environmental noise and reducing sympathetic arousal. Room temperature <24°C – Cooler environments help your body drop core temperature — a natural trigger for melatonin release and deep sleep. Dinner by 7:30 pm – Late eating disrupts insulin and melatonin timing. Early dinners align better with your circadian biology and improve both sleep onset and depth. Sleep isn't just about being tired — it affects memory, fat loss, immunity, and mood. 'Fix the inputs. Your body already knows how to sleep — just give it the right conditions,' said Dr Rai, adding that if it helps, repeat for six weeks. You are not insomniac. You are overstimulated. Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital, Parel, Mumbai, concurred that good sleep doesn't always need pills; it needs a dedicated sleep routine. 'For 7 days, follow these simple steps and then keep repeating them for another 6 weeks to train your body clock. Go to bed and wake up at the same time daily, even on weekends. No binge-watching at night. Avoid caffeine, heavy meals, and screen time at least two hours before sleeping,' said Dr Agarwal. Spend 15–20 minutes in relaxing activities like reading, listening to soft music, or deep breathing before bed. Keep your bedroom cool, dark, and quiet. Dr Agarwal also advocated for morning sunlight and light exercise during the day to help establish your sleep rhythm. A post shared by Dr. Sudhanshu Rai (@dr_sudhanshu_rai) 'If you wake up at night, don't reach for your phone; instead, do slow breathing until you feel sleepy again,' said Dr. Agarwal. These habits, when done consistently, signal your body to rest naturally, helping you sleep deeply and wake up refreshed. It is the need of the hour to regulate your sleep habits and improve your overall well-being. Make sure to get at least 7-8 hours of sleep per day, and you will surely feel better. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Time of India
5 days ago
- Time of India
Yoga and Anxiety: Finding Calm Through Ancient Wisdom
In a world racing with deadlines, social pressures, and a constant buzz of technology, anxiety has become an unwelcome companion for many. Yet, as countless people search for relief from worry and restlessness, a growing number are finding refuge in the ancient Indian science of yoga—a practice woven with wisdom, breath, and movement. The Ancient Roots of Modern Calm Yoga is much more than a series of physical postures. Rooted in centuries-old teachings, it brings together mind, body, and breath, creating a holistic approach to health. Pranayama (breathwork), meditation, and asanas (postures) are central to yoga's power in calming anxious minds. Real-life Transformations Consider the story of Sakshi Sharma, a young marketing executive in Delhi, overwhelmed by job stress and social anxiety. After repeated bouts of insomnia and panic attacks, she started attending local yoga classes focused on breath control and gentle postures. Simple practices like Anulom Vilom (alternate nostril breathing) and Child's Pose (Balasana) became part of her morning routine. Within weeks, she noticed a significant shift—her sleep improved, she began managing workplace stress better, and the haze of anxiety slowly lifted. Similar experiences have been reported in Mumbai's business hubs, where pressure is relentless. Kuber Tomar, an IT manager, struggled with anxiety-induced migraines. Turning to yoga, he practiced daily Kapalbhati (skull-shining breath) and Bhujangasana (Cobra Pose) after reading about their benefits for stress relief. 'Yoga taught me not just postures, but how to slow my breath and calm my mind,' he shares. 'Now, the migraines are rare, and anxiety doesn't control my workday.' Why Does Yoga Help? Yoga works at multiple levels: Physical: It helps release tension stored in muscles, especially those tightened by stress—the neck, shoulders, and lower back. Mental: The focus on breath and movement acts as a meditative anchor, drawing attention away from racing thoughts and grounding the mind Emotional: Regular practice cultivates a sense of empowerment, self-awareness, and acceptance. Baba Ramdev , a leading proponent of modern yoga, prescribes specific pranayamas—like Anulom Vilom, Bhastrika, and Kapalbhati—to alleviate anxiety, recommending just five minutes a day to begin seeing results. He explains, 'By doing these pranayams, the mind becomes calm, irritability gradually reduces, and the body feels relaxed'. Practical Steps: Poses and Pranayama Some effective starting points for tackling anxiety include: Child's Pose (Balasana): Restores emotional balance by promoting introspection and gentle stretching. Cat-Cow Pose (Marjaryasana-Bitilasana): Harmonizes breath with movement and eases tension. Tree Pose (Vrksasana): Enhances focus and inner calm, reducing anxious thoughts. Pranayama: Anulom Vilom and Kapalbhati boost oxygen supply and clear mental fog. Ancient wisdom and modern advice Acharya Balkrishna , an authority on Ayurveda and yoga, frames yoga's gifts beautifully: 'Who will not be delighted to behold the exotic scenery and flora of the barren lands of the Himalayas? Similar is the power of Yoga which beautifies the deserted life and fructifies hope in the shattered hearts. By taking refuge in Yog, the fallow mind will blossom into flowers indeed'. Another insightful quote from Acharya Balkrishna underscores the journey: 'The benefits of Yog or Pranayam constitute a fact that can be established only from personal experience and regular practice'. Anxiety is a complex, deeply personal experience, but the ancient wisdom of yoga offers a gentle, proven path to calm. Whether you are a busy professional, student, or homemaker, integrating yoga into your day can gradually transform anxiety into resilience and restlessness into peace. The journey begins with a single breath, and as the sages remind us, blossoms with regular practice and self-discovery. For people struggling with anxiety, this philosophy offers a practical and sustainable approach. Instead of only treating symptoms, yoga works to address the root cause, which is often a restless and overactive mind. Through breathwork (pranayama), mindful postures (asanas), and meditation, practitioners learn to slow down their thoughts, creating mental space and emotional resilience.
