Latest news with #SuptaBaddhaKonasana
Hans India
4 days ago
- Health
- Hans India
Yoga and PCOS: How women can balance hormones and reduce symptoms
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting several million women the world over. From irregular periods and weight gain to acne, mood swings, and infertility, PCOS has started touching several domains on a woman's life. Managing it can often be overwhelming. Yoga is one steady, supportive tool that can help women regain balance, relieve symptoms, and feel comfortable in their bodies. Yoga can harmonize ailing systems within the body with its gentle and safe approach. For PCOS cases, this art dating back to ancient times can offer relief in many ways. It helps in endocrine functions; improves blood circulation; decreases stress; and promotes mindfulness, all necessary for hormonal balance. Stress is a primary contributor to the worsening of PCOS symptoms. Stress leads to the secretion of cortisol in excess, which disturbs the fine hormonal rhythm of the body. Certain yoga postures, breathing techniques, and relaxation procedures assist in reducing cortisol levels and quieting the nervous system, thereby making one feel better. Over time, these women describe feeling emotionally lighter, less anxious, and more in-tune to their needs through these techniques. Asanas (postures) include Supta Baddha Konasana (Reclining Bound Angle Pose), Bhujangasana (Cobra Pose), Setu Bandhasana (Bridge Pose), and Malasana (Waste evacuation Pose) that are some of the most beneficial ones for women with PCOS. These postures give equal attention to the abdominal and pelvic regions of the body, the proper functioning of ovaries, and digestion. They also improve circulation and metabolism by stretching and toning the lower half of the body. Breathing techniques such as Anulom Vilom (alternate nostril breathing), Bhramari (humming bee), and Sheetali Pranayama help to cool the system, calm the nerves, and bring clarity to the mind. These techniques soothe the mind and nurture the hormonal balance in the hypothalamus and pituitary glands-the masters that control all hormones. A lesser-known-yet-incredible-wise aspect of yoga is mindfulness. Yoga teaches us to listen to the body and respond with kindness. Many women struggle with self-image and frustration over weight or acne. Yoga supports acceptance, patience, and self-love. The aim is not just to change the body quickly but to truly connect with it. Women who have yoga in their lives notice throughout this lifetime many changes, some big and some small, but ultimately beneficial. Some of these benefits are sleep improvement, improved menstrual cycles, diminished cravings, equilibrated mood swings, and/or establishing a great connection with one's body. When small wins occur consistently, they become a big change. It is this capacity for acceptance that may make yoga a loving option for anyone. It welcomes every body type and age group. Whether you just started moving or have some sort of movement practice in your daily life, yoga can be adapted accordingly to meet your needs. There is never any pressure to perform, but rather an open invitation to explore. Even 15-20 minutes of practice per day would make a difference. The supportiveness of the teacher and practicing under a PCOS-experienced instructor can be reassuring, and empowering, or entering into a community-led yoga class by fellow women can make all the difference. Community builds connection, and connection heals. PCOS may be a chronic condition, but that doesn't mean it should be ruling your life. A regular yoga practice will nurture the body, calm the mind, and gently focus thoughts back towards nourishment and balance. It is this quiet strength within yoga that arises from the depth of the self, putting women back in their wholeness. (The writer is an author, columnist, founder: Akshar Yoga Kendraa and spiritual leader)
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.
Time of India
28-07-2025
- Health
- Time of India
Yoga poses for digestion: Gentle asanas to ease bloating and enhance your gut health after meals
Feeling bloated or sluggish after a meal? Gentle yoga can offer natural relief. Certain calming postures, when practised 15 to 30 minutes after eating, help stimulate digestive organs, improve circulation, and support gut motility, without straining your body. Unlike intense workouts, these soothing asanas work in harmony with your digestive system, easing gas, acidity, and heaviness. They also activate the parasympathetic nervous system, helping you shift into 'rest and digest' mode. In this guide, we explore five yoga poses that not only relieve post-meal discomfort but also promote long-term digestive health and mindful relaxation. Is it safe to do yoga right after a meal? In general, yoga is best practiced on an empty stomach or after a light snack. If you've had a large or heavy meal, it's recommended to wait at least 2 to 3 hours before performing most yoga practices. This gives your body enough time to start digesting the food without discomfort. However, certain restorative and seated postures are mild enough that they can be done 15 to 30 minutes after eating. These poses help prevent sluggishness, stimulate the digestive organs, and improve blood flow to the gastrointestinal tract without putting pressure on the abdomen. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like No annual fees for life UnionBank Credit Card Apply Now Undo 5 Yoga poses for better digestion Vajrasana (Thunderbolt or Diamond Pose) Vajrasana is unique among yoga poses because it's traditionally recommended right after eating. Sitting in this kneeling position helps direct blood flow to the abdominal region, improving circulation and activating the digestive organs. It also encourages proper posture, allowing the stomach and intestines to remain in an optimal position for food to move smoothly through the digestive tract. Regular practice may help reduce symptoms like acidity and indigestion. How to practise: Kneel down with your knees together and feet slightly apart. Sit back so your buttocks rest on your heels. Keep your spine straight and place your hands on your thighs. Close your eyes and take slow, deep breaths. Remain in this posture for 5 to 10 minutes. Supta Baddha Konasana (Reclining Bound Angle Pose) This restorative reclining pose helps the abdomen relax and opens the hip region, which can ease feelings of fullness and bloating. The gentle stretch in the groin and inner thighs softens muscular tension, while the reclined posture allows gravity to aid the downward movement of food. It also calms the parasympathetic nervous system—the 'rest and digest' mode—which improves digestion and reduces post-meal stress. How to practise: Lie flat on your back. Bring the soles of your feet together and let your knees gently fall out to the sides. Use cushions under your knees or lower back if needed for support. Let your arms rest beside you with palms facing up. Stay in this pose for 1 to 2 minutes, or longer if comfortable. Seated Cat-Cow (Chair or Cross-Legged Version) The gentle spinal flexion in this movement massages the internal organs, especially the stomach and intestines. This action helps stimulate peristalsis—the wave-like muscle contractions that move food through the digestive tract. The conscious coordination of breath with movement also increases oxygen supply to the abdominal region and helps ease gas, bloating, and cramps. How to practise: Sit cross-legged or on a chair with your back straight. Place your hands on your knees or thighs. Inhale as you arch your back, lift your chest, and raise your chin. Exhale as you round your back and tuck your chin toward your chest. Repeat slowly for 5 to 10 rounds, syncing breath with movement. Gomukhasana (Cow Face Pose) Though known for its benefits in stretching the hips and shoulders, Gomukhasana also gently compresses the abdominal area, which can improve circulation and stimulate digestion. The pressure on the digestive organs from the folded leg position may help relieve tension in the stomach and aid bowel movements. Practising this pose mindfully after meals can support gentle digestive stimulation while encouraging full-body relaxation. How to practise: Sit on the floor and bend your knees, stacking one knee directly over the other. Bring your feet toward the sides of your hips. Raise one arm overhead and the other behind your back, attempting to clasp your hands or use a strap. Keep your spine tall and shoulders relaxed. Hold for 30 to 60 seconds, then switch sides. Supta Matsyendrasana (Supine Spinal Twist) This reclining twist is excellent for gently massaging the intestines and stimulating the digestive tract. Twisting motions help "wring out" the internal organs, promoting elimination and the release of trapped gas. It also stretches the lower back and abdominal muscles, providing relief from post-meal tightness or cramping. The pose encourages deep breathing, which calms the body and supports digestion. How to practise: Lie on your back with arms stretched out in a T-shape. Bend your knees and draw them toward your chest. Let your knees fall to one side while turning your head in the opposite direction. Breathe deeply and hold for 30 to 60 seconds. Return to the centre and repeat on the other side. Gentle yoga poses after meals offer more than just physical relief—they create a moment of mindful rest that supports your body's natural digestive rhythms. By incorporating these simple asanas into your routine, you can reduce bloating, prevent indigestion, and enhance post-meal relaxation. Always remember to avoid intense movements, deep twists, or inversions on a full stomach. Instead, choose calm, nurturing poses like those above, and listen to your body as you move. Over time, these practices can promote better digestion, improved gut health, and a more balanced relationship with food. Also Read: 10 Ayurvedic remedies for insomnia: Natural ways to restore peaceful sleep
Hindustan Times
23-07-2025
- Health
- Hindustan Times
Struggling to fall asleep? Try these 5 yoga poses to calm your mind before bed
Sleep is more elusive than ever in the high-octane stress of modern life, where our minds are still reeling after sprinting through the long day, from packed commutes to intense work hours. As the day winds down, sometimes one may not be able to relax and still continue to overthink. Yoga is one of the ways to calm down before your bedtime. Calm yourself down with the help of yoga so you can sleep better. (Shutterstock) ALSO READ: Stress affecting liver health? Yoga expert shares 4 breathing techniques to boost natural detox Himalayan Siddhaa Akshar, yoga expert and founder of Akshar Yoga Kendraa, shared with HT Lifestyle the role of yoga in calming the mind before 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. Doing yoga at night takes just 10 – 15 minutes, but the benefits can be long-lasting. 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 shared 5 asanas and how to do them: 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 poses help to ease tension in the hips.(Shutterstock) Bring the soles of your 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 also awhile, soaking up time to wash down all the worries from the day. 3. Legs- Up- the- Wall Pose (Viparita Karani) Legs-Up-the-Wall Pose (Viparita Karani) helps reduce fatigue.(Shutterstock) On your rear with your legs resting up against a wall. Let your arms be by your sides, closing your eyes. Slow breaths are taken also as you stay in this position for 5 to 10 beats and let the fluid semblance of peace engulf you. 4. Cat- Cow disguise( Marjaryasana – Bitilasana) Cat cow pose helps ease tension from the spine.(Shutterstock) The sway from back and forth gently chokes up tautness in the spine. Come onto all fours. Inhale, lifting the aspect and the tailbone (Cow pose). Exhale round the rear and tuck the chin (Cat pose). Repeat slowly for 1 to 2 beats. This sequence unknots each held-up pressure. 5. Corpse Pose( Savasana) The Corpse Pose helps the body fully relax. (Shutterstock) This last disguise provides seal to your practice. taradiddle flat on your rear with arms relaxed at the sides, the triumphs facing over. Close the eyes. Make no movement for however long you stay in this asana. 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
22-07-2025
- Health
- Time of India
Top 4 exercises to fight insomnia, including yoga and ancient Chinese practices
If sleep keeps slipping through your fingers, you're not alone. Around 16% of adults globally suffer from chronic insomnia, a condition marked by persistent trouble falling or staying asleep. But relief might be simpler than you think. A new study has identified four exercises that significantly improve sleep quality, with no pills or expensive treatments required. Among the most effective: yoga and Tai Chi, both gentle workouts that combine physical movement with mental relaxation. These time-tested practices, alongside walking and jogging, offer a natural and accessible path to better sleep and a healthier, more focused mind. Exercises that can help you sleep better and fight insomnia Yoga: Mindful movement for deep rest Yoga emerged as the most effective sleep aid in the study, helping participants gain nearly two extra hours of sleep each night. It also reduced tossing and turning by almost an hour and helped people fall asleep 30 minutes faster. Known for its combination of stretching, controlled breathing, and meditation, yoga calms the nervous system and eases mental restlessness. Some of the most effective yoga poses for better sleep include: Balasana (Child's Pose) Kneel on the floor, touch your big toes together, and sit back on your heels. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Top 15 Most Beautiful Women in the World Undo Separate your knees hip-width apart. Bend forward, resting your torso between your thighs and your forehead on the mat. Extend your arms forward or alongside your body. Breathe deeply and hold for 1–3 minutes. This pose gently stretches the lower back and promotes a sense of calm and surrender. Viparita Karani (Legs-Up-the-Wall Pose) Sit sideways next to a wall, then gently lie back and swing your legs up so they rest vertically against the wall. Keep your arms relaxed by your sides, palms facing up. Close your eyes and breathe slowly. Hold for 5–10 minutes. This pose helps reduce fatigue, calms the nervous system, and improves circulation. Supta Baddha Konasana (Reclining Bound Angle Pose) Lie on your back and bring the soles of your feet together, letting your knees fall open to the sides. You can place cushions under your knees for support. Rest your arms by your sides, palms up. Breathe deeply and stay in the pose for 5–10 minutes. This posture opens the hips and relaxes the groin and inner thighs, encouraging a meditative, restful state. Savasana (Corpse Pose) with deep breathing Lie flat on your back with your legs slightly apart and arms relaxed at your sides, palms up. Close your eyes and focus on your breath. Inhale slowly through your nose, hold briefly, and exhale gently through your mouth. Stay in this position for 5–10 minutes or longer. This final relaxation pose helps reset the nervous system and signals the body it's time for deep rest. Regular practice of these poses—ideally two to six times a week for 45 to 60 minutes—can significantly improve sleep quality, lower anxiety, and help you drift off more easily. Tai Chi: Ancient martial art with lasting effects Tai Chi, a traditional Chinese practice involving slow, controlled movements with coordinated breathing and meditation, improved total sleep time by over 50 minutes. Participants also fell asleep 25 minutes faster and spent 30 fewer minutes lying awake. The benefits began within three months and continued for at least two years. With its focus on relaxation and mental clarity, Tai Chi is especially effective for those whose sleep struggles stem from stress or an overstimulated mind. Practising two to three times a week for about an hour is recommended. Walking and jogging: Simple steps to better sleep Walking and jogging are low-cost and easy to incorporate into daily routines. These aerobic exercises were more effective than strength training or mixed aerobics in relieving insomnia. Regular walking or jogging helps reduce stress hormones like cortisol, supports emotional balance, and enhances melatonin production, which aids in regulating sleep cycles. For those experiencing fatigue, mood issues, or trouble concentrating, walking or jogging three to five times per week for 30 to 75 minutes can help restore better sleep. A natural solution with lasting impact The researchers, writing in BMJ Evidence-Based Medicine, highlight that these gentle forms of exercise offer a safe, affordable, and widely accessible approach to improving sleep. Yoga and Tai Chi encourage mindfulness and relaxation, while walking and jogging help release built-up tension and rebalance energy. With consistent practice, these methods can provide long-term improvements in both sleep and overall well-being.
