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Hindustan Times
27-06-2025
- 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.
Time of India
15-06-2025
- Health
- Time of India
Breathing practices help manage heart functions: Expert
Lucknow: Breathing practices like Anulom Vilom and postures such as Setu Bandhasana (Bridge Pose) were highlighted as supportive tools in managing heart function, calming the nervous system, and addressing metabolic conditions such as diabetes and obesity. Tired of too many ads? go ad free now The scientific relevance of these techniques was discussed in detail at a workshop held at Sanjay Gandhi Postgraduate Institute of Medical Sciences . The event was organised by the department of hospital administration in collaboration with the general hospital as a lead-up to International Yoga Day on June 21. Prof VK Paliwal of neurology explained how controlled breathing affects the parasympathetic nervous system and helps reduce stress. Prof Harshit Khare from cardiology pointed out that yoga practices can improve blood circulation and reduce stress, supporting heart health. Prof Ambika Tandon of endocrinology spoke about yoga's role in managing diabetes and obesity by addressing stress, sedentary routines, and emotional eating. Dr R Harsh Vardhan, medical superintendent and head, department of hospital administration, spoke about yoga's role in modern healthcare as a preventive and complementary approach. Prof Devendra Gupta, chief medical superintendent, emphasized that yoga is a way of life. SGPGIMS director Prof R K Dhiman encouraged the application of yoga principles in daily routines for improved focus and balance. Dr Piyali Bhattacharya, senior paediatrician at SGPGIMS, was present as a special guest. All speakers were felicitated with the book 'Celebrating Life: 6 Steps to Complete the Blossoming of Your Consciousness.'
Hindustan Times
01-06-2025
- Health
- Hindustan Times
Fire up your core with these easy but effective yoga asanas
Maintaining a strong core is an often-ignored but truly essential health hack. It plays a central role in nearly every movement your body makes. It helps maintain the perfect posture, increase your balance, reduces injury risk and more. But did you know that a gym membership isn't the only way to get a strong core? Even yoga can help. Riya Vyas, founder of Unalome Yoga, shared three asanas you can try to fire up your core easily and effectively. Postures like Boat Pose (Navasana) and Bridge Pose (Setu Bandhasana), featured in this reel, engage the deep abdominal muscles, support spinal alignment, and improve posture. Variations of the boat pose further challenge the body, enhancing endurance and muscular control. Unlike high-impact workouts, yoga strengthens the core while minimising strain on the joints. Watch the video here: A post shared by Riya Vyas | Yoga & wellness expert (@riyavyasyoga) Boat Pose (Navasana): It is a core-strengthening yoga posture that builds balance and stability by engaging the abdominal muscles. It also helps improve concentration and tones the hips and spine. Bridge Pose (Setu Bandhasana): Setu Bandhasana, or Bridge Pose, strengthens the back, glutes, and hamstrings while gently opening the chest and spine. It also helps calm the mind and relieve stress and mild depression. Riya tells us that in a world increasingly dominated by sedentary routines and screen time, maintaining core strength is more important than ever. 'A strong core is not just about toned abs—it forms the foundation for overall stability, balance, and functional movement. It keeps your spine and organs protected. Yoga, with its mindful approach and holistic postures, offers a powerful and sustainable way to build core strength.' She adds, 'A strong core is key to preventing lower back pain, improving athletic performance, and enhancing daily movement—from lifting groceries to standing for long hours. It also supports better breathing and digestion, making it vital for overall well-being.'
India.com
23-05-2025
- Health
- India.com
Start Your Anti-Aging Journey With THESE 8 Simple Yoga Poses For Lasting Health And Fitness Benefits
photoDetails english 2905017 Updated:May 23, 2025, 09:15 AM IST Yoga 1 / 10 In today's fast-paced world, maintaining youthfulness and fitness can sometimes feel like an uphill battle. However, incorporating simple yoga poses into your routine can help rejuvenate your mind and body, promoting a more youthful appearance and contributing to overall health. Here are eight easy yoga poses to get you started on your journey to looking younger and feeling great. Mountain Pose (Tadasana) 2 / 10 Start by standing tall with your feet together, arms at your sides. Inhale deeply while reaching your arms overhead, focusing on elongating your body. This pose improves posture, increases your confidence, and helps you feel grounded. Downward Facing Dog (Adho Mukha Svanasana) 3 / 10 Start on your hands and knees, then lift your hips up and back. Keep your feet hip-width apart and your hands shoulder-width apart. This pose elongates the spine and strengthens the arms and legs, contributing to better circulation and a refreshed look. Cobra Pose (Bhujangasana) 4 / 10 Lie flat on your stomach, place your hands under your shoulders, and gently lift your chest while keeping your elbows slightly bent. Cobra Pose opens up the heart and chest, promoting better oxygen flow, which can brighten your complexion and enhance your vitality. Child's Pose (Balasana) 5 / 10 From a kneeling position, sit back on your heels and stretch your arms out in front of you, resting your forehead on the ground. This restorative pose calms the mind, relieves stress, and promotes relaxation, all essential for maintaining a youthful spirit. Warrior II (Virabhadrasana II) 6 / 10 Stand with your legs wide apart, turn one foot out, and bend that knee while extending your arms parallel to the ground. This pose builds strength and stability, helping to improve focus and vitality, giving you that energetic glow. Bridge Pose (Setu Bandhasana) 7 / 10 Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips toward the ceiling while squeezing your glutes. Bridge Pose opens the heart, reduces anxiety, and helps maintain hormonal balance, which can contribute to a youthful look. Cat-Cow Stretch (Marjaryasana-Bitilasana) 8 / 10 Begin on all fours, then alternate between arching your back (Cat) and letting your belly drop while lifting your head and tailbone (Cow). This dynamic movement enhances spine flexibility, alleviates tension, and encourages better overall function of the body. Seated Forward Bend (Paschimottanasana) 9 / 10 Sit with your legs extended in front of you. Inhale as you reach your arms overhead, then exhale while bending forward to grasp your feet or ankles. This pose stretches the spine and encourages relaxation, helping to relieve stress and enhance mood. 10 / 10 Incorporating these yoga poses into your daily routine can significantly contribute to not only looking younger but also feeling healthier. Yoga promotes flexibility, strength, and mindfulness, all of which are essential for maintaining a youthful appearance. Start with a few of these poses each day, and you'll likely notice a positive transformation in both your body and mind. Embrace the journey of fitness and youthfulness through the beautiful practice of yoga!
