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Hindustan Times
5 days ago
- Health
- Hindustan Times
Mind still buzzing late at night and can't sleep? Try these 5 yoga poses to help you unwind and relax before bed
After a long day, a healthy bedtime routine helps ease into sleep better, even falling asleep faster. But if you don't have any wind-down ritual in place, then your mind may keep buzzing, often finding it harder to sleep and ending up tossing and turning the entire night. This is where a calming bedtime ritual comes in handy, helping to align your body and mind and signal that it's time to unplug. Calm yourself down with the help of yoga so you can sleep better. (Shutterstock) ALSO READ: Planning a yoga retreat? 4 destinations you need to have on your itinerary for a transformative experience Himalayan Siddhaa Akshar, yoga expert and founder of Akshar Yoga Kendra, told HT Lifestyle that yoga helps calm down the body and mind, bringing a sense of peaceful balance before bedtime. Moreover, it is also easier to fall asleep when you include yoga in your night routine, as the body starts associating gentle stretches with sleep. He said, 'Yoga trains us for strength and discipline our body, but it is also a way of calming the mind. Ten to fifteen beats of gentle movements with deep breaths will help release pressure accumulated during the day. In the longer view, this soft practice sets a precedent for your body, training it to relax and get ready to enjoy a peaceful sleep. Over time, the body will connect the signs of stretching with preparing and going to bed, so falling asleep becomes a breeze." The yoga expert listed out 5 poses that you can do before sleep: 1. Balasana (Child's Pose) Certain stretches, like balasana, help in easing the pelvic pain.(Shutterstock) On your mat, touch your toes together, kneel, and sit back on your heels while stretching your arm forward, with your forehead resting on the mat. Breathe slowly and deeply. Stay for 1- 2 beats and let yourself relax. 2. Reclining Butterfly Pose (Supta Baddha Konasana) Reclining butterfly pose helps in stretching the back well, (Shutterstock) Bring the soles of the feet together and let the knees fall out toward the bottom. Let your hands rest on your belly or beside you. This disguise opens up the hips and lends itself to decelerate and steady breathing. Stay a while, soaking up time to wash down all the worries from the day. 3. Cat-cow pose (Marjaryasana-Bitilasana) This pose eases tension and improves flexibility through slow, mindful movement.(Shutterstock) Come onto all fours. Inhale, lifting the chest and the tailbone (Cow position). Exhale, round the back and tuck the chin (Cat position). Repeat slowly for 1 to 2 beats. This sequence unknots built-up tension. 4. Legs- Up- the- Wall Pose (Viparita Karani) This pose relieves tired legs.(Shutterstock) A pose well-suited for deep relaxation of tired legs and feet. Lie on your back with your legs resting up against a wall. Let your arms relax by your sides, eyes closed. Take slow breaths as you stay in this position for 5 to 10 minutes. 5. Corpse Pose (Savasana) The Corpse Pose helps the body fully relax. (Shutterstock) This final pose seals your practice: lie flat on your back with arms relaxed by your sides, palms facing up. Close your eyes and relax. 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.
India.com
21-06-2025
- Health
- India.com
International Yoga Day 2025: Discover 5 Gentle Yoga Poses For Mothers To Recharge, Relax And Rejuvenate At Home
Motherhood is a beautiful journey, but it often comes with stress, sleepless nights, and a packed schedule that leaves little room for self-care. Amidst the hustle, even 15–20 minutes of yoga can provide a much-needed mental reset and physical release. 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.
Time of India
20-06-2025
- Health
- Time of India
5 yoga poses to relieve lower back pain
Prolonged sitting often leads to lower back pain, a common issue in today's sedentary lifestyles. Yoga offers a solution with poses like Child's Pose, Cat-Cow, Downward-facing dog, Cobra, and Sphinx. These poses relieve tension, improve spinal flexibility, and strengthen core muscles. In today's sedentary lifestyle, where you end up sitting for over 8 hours, your back often pays the price. If your lower back feels tight, achy, or sore after long hours at a desk or on the couch, you're not alone. Prolonged sitting can lead to back pain. The good news? Yoga can help to relieve lower back pain caused by sedentary lifestyles, poor posture, or stress. Here are five yoga poses designed to ease lower back pain and enhance mobility and relaxation. Child's Pose (Balasana) Child's pose, aka Balasana, can take off the stress from your lower back. It gently stretches the hips, thighs, and lower back to release tension. To practise this, first kneel on the floor, sit back on your heels, and then slowly lower your torso forward, resting your forehead on the ground. Now extend your arms forward or rest them alongside your body. Hold for 30 seconds to a minute, breathing deeply. Cat-Cow Pose (Marjaryasana-Bitilasana) This yoga pose improves spinal flexibility and relieves tension in the lower back. It can allow a nice flexion and extension of the spine. It is good for flexibility and is excellent for beginners. Start on all fours, hands under shoulders and knees under hips. Now inhale, arch your back, lifting your chest and tailbone (Cow). by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Investire è più facile che mai BG SAXO Scopri di più Undo Then exhale, round your spine, tucking your chin and tailbone (Cat). Repeat for 8-10 breaths. This pose also warms up the spine and improves circulation. Downward-facing dog (Adho Mukha Svanasana) Downward dog can help to stretch the hamstrings, calves, and back, and thereby reduce lower back stiffness. If you are struggling with lower back pain and neck pain, this pose can help relieve it. To practice this pose, from all fours, lift your hips toward the ceiling, forming an inverted V-shape. Then keep your hands shoulder-width apart and feet hip-width apart. Press your heels gently toward the floor and hold for 30 seconds. Cobra pose (Bhujangasana) The cobra pose, aka Bhujangasana, is a gentle yoga pose. This pose can lower back pain by strengthening and stretching the spine, core, and surrounding muscles. Lie face down, and press your palms into the mat. Now lift your chest upward while keeping your legs extended and pelvis grounded. Sphinx pose The Sphinx pose is a gentle way to strengthen your spine and buttocks. It can stretch your chest, shoulders, and abdomen, and also help relieve stress. To practice this pose, lie on your stomach, place your elbows under your shoulders, and lift your chest without straining your lower back. Hold this pose for 30 seconds to 1 minute. Best Yoga poses to ease your knee pain One step to a healthier you—join Times Health+ Yoga and feel the change
India.com
20-06-2025
- Health
- India.com
International Yoga Day 2025: 10 Gentle Morning Yoga Poses For Kids To Improve Focus, Posture, And Emotional Wellness
photoDetails english 2918849 Updated:Jun 20, 2025, 12:45 PM IST 1 / 12 Introducing yoga to kids can be a delightful way to boost their flexibility, focus, and calmness. Morning yoga helps children start the day with positivity, energy, and a clear mind. Here are 10 simple and enjoyable yoga poses perfect for kids to practice every morning. Mountain Pose (Tadasana) 2 / 12 How to Do: Stand tall with feet together, hands by the sides. Take a deep breath, raise arms overhead, and stretch upward. Benefits: Improves posture, focus, and balance. Encourages deep breathing and body awareness. Tree Pose (Vrikshasana) 3 / 12 How to Do: Stand on one leg, place the other foot on the inner thigh or calf (avoid the knee), bring palms together in prayer position. Benefits: Enhances concentration, balance, and strengthens the legs. Cat-Cow Pose (Marjaryasana-Bitilasana) 4 / 12 How to Do: Get on hands and knees. Inhale, arch the back and look up (cow). Exhale, round the back and tuck the chin (cat). Repeat. Benefits: Stimulates the spine, improves flexibility, and helps with relaxation. Cobra Pose (Bhujangasana) 5 / 12 How to Do: Lie on your belly, place hands under shoulders, press into hands and lift the chest upward. Benefits: Strengthens the spine, opens the chest, and boosts energy levels. Butterfly Pose (Baddha Konasana) 6 / 12 How to Do: Sit down, bring the soles of the feet together, and flap the knees up and down like butterfly wings. Benefits: Improves hip flexibility and promotes calmness. Child's Pose (Balasana) 7 / 12 How to Do: Kneel on the floor, sit back on heels, stretch arms forward on the floor, and rest the forehead down. Benefits: Relieves stress, gently stretches the back, and offers a moment of stillness. Happy Baby Pose (Ananda Balasana) 8 / 12 How to Do: Lie on your back, bend the knees toward the chest, grab the outer edges of the feet, and gently rock side to side. Benefits: Stretches the lower back and hips, calms the mind, and makes kids giggle! Downward Dog (Adho Mukha Svanasana) 9 / 12 How to Do: Start on hands and knees, lift the hips to form an inverted "V" shape. Benefits: Strengthens arms and legs, stretches the whole body, and energizes the system. Candle Pose (Sarvangasana – simplified for kids) 10 / 12 How to Do: Lie on the back, lift the legs and hips upward with support from the hands. Beginners can just lift legs at a 90-degree angle. Benefits: Improves blood flow, boosts focus, and activates the core. Lion Pose (Simhasana) 11 / 12 How to Do: Sit on the knees, place hands on thighs, open the mouth wide, stick out the tongue, and roar like a lion! Benefits: Relieves tension, improves vocal clarity, and is super fun for kids. Tips for Parents 12 / 12 Keep sessions short (10–15 minutes) and light-hearted. Encourage creativity—let kids name or act out the poses. Play soft music or add a short breathing/meditation session at the end. Yoga is more than physical activity—it's a beautiful way for children to connect with their bodies and minds. These 10 easy poses are perfect for building a healthy morning routine, nurturing focus, and helping your child step into the day with joy and strength.
Jordan News
12-06-2025
- Health
- Jordan News
6 Morning Yoga Poses to Calm the Mind and Cultivate Inner Peace - Jordan News
Do you start your day with scattered thoughts and lingering anxiety? If so, it might be time to introduce a simple yet powerful routine into your morning. Practicing just a few minutes of morning yoga can significantly calm your mind, uplift your mood, and help you embrace the day with clarity and positivity. اضافة اعلان Why Practice Yoga in the Morning? Yoga is more than just physical exercise—it's a holistic practice that prepares both body and mind for the day ahead. Studies show that morning yoga helps: Reduce stress and mental fatigue Stimulate circulation Enhance focus and mental clarity Soothe the nervous system Support emotional balance Even if you're a beginner, you can start with easy poses that promote relaxation and energy without requiring equipment or prior experience. 1. Easy Pose (Sukhasana) A foundational seated posture that supports mindfulness and calm breathing. Benefits: Enhances blood circulation Clears mental fog Promotes a sense of immediate tranquility Tip: Sit in a quiet space, take deep breaths, and gently focus on your inhale and exhale to center yourself. 2. Child's Pose (Balasana) A gentle resting posture ideal for releasing tension and calming the nervous system. Benefits: Relaxes the back and shoulders Reduces mental stress Cultivates a feeling of safety and emotional ease Good for beginners—just a few minutes can significantly improve your mood. 3. Legs Up the Wall (Viparita Karani) A restorative pose that reverses blood flow and calms the mind. Benefits: Relieves anxiety and overthinking Helps manage insomnia Enhances mental energy and focus How to do it: Sit near a wall, gently lift your legs up, and allow your body to fully relax. 4. Cat-Cow Stretch (Marjaryasana-Bitilasana) A gentle spinal flow that connects movement with breath. Benefits: Awakens the spine Eases tension in the back Synchronizes breath and movement, calming the mind Move slowly between arching and rounding the spine, inhaling and exhaling deeply with each transition. 5. Standing Forward Fold (Uttanasana) A deep stretch that helps release stress and increase circulation to the brain. Benefits: Calms the nervous system Gently stretches the hamstrings and spine Promotes inner stillness and clarity Let your head hang heavy and feel the stress melt away. 6. Seated Spinal Twist (Ardha Matsyendrasana) A mild twist that detoxifies the body and refreshes the mind. Benefits: Stimulates digestion Releases spinal tension Encourages mental renewal Twist gently to each side, using your breath to deepen the stretch and refresh your internal state. Make It a Daily Ritual Incorporating just 10–15 minutes of these yoga poses into your morning routine can transform your emotional and physical well-being. Whether you're battling stress or simply seeking a peaceful start, these gentle movements will help you feel centered and grounded. Choose the poses that resonate with you and begin your day with calm, clarity, and connection to yourself. Your journey toward inner peace starts with one mindful breath.
