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Mothers, keep yourselves healthy with these 4 yoga asanas

Published on:9 May 2021, 10:00am IST
Mothers need to take care of their health and they can do so by regularly practising these 4 yoga poses.
Grand Master Akshar
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Mothers can improve their health by regularly practising yoga. Image courtesy: Shutterstock
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Motherhood isn’t just going to put you through emotional changes but also physical ones. From the hormones to your body, you will experience multiple changes. This is the time to take extra care of your health. You can do this by regularly practising yoga!

Yoga poses need to be done slowly and without pushing your physical boundaries. Make sure that you are completely warmed up before you begin your yoga practice for the day. This will help you avoid injuries and enhance the quality of your practise.

Here are 4 yoga asanas all mothers can do to boost their health:

1. Padahastasana
  • Begin by standing in Samasthithi.
  • Exhale and gently bend your upper body, dropping your head and keeping your shoulders and neck relaxed.
  • Bring your trunk closer to the legs. Try to touch the knees with the forehead.
  • When you are bending forward, attempt to move your torso from the hip joints, instead of the waist.
  • Place the palms on either side of feet.
  • Try to keep the legs and knees straight throughout the practice. If you are a beginner, you may have to bend your knees slightly to accomplish this.
  • With practice, slowly straighten your knees and try to touch your chest to  your thighs.
  • Hold this asana for a while.
    Padahastasana. Image courtesy: Grand Master Akshar
    2. Baddha Konasana
  • Begin by getting into the Dandasana.
  • Fold your legs and bring the soles of your feet together.
  • Pull your heels closer to your pelvis.
  • Gently push your knees down.
  • Empty all the air from your stomach, lean your upper body forward and place your forehead on the floor.
Baddha Konasana. Image courtesy: Grand Master Akshar
3. Kaliasana
  • Sit into a deep, low squat. Spread your feet wide and toes pointing at an outward angle.
  • The back should be kept straight.
  • Lift up your arms, bringing them parallel to your shoulders.
  • Bend them at the elbow and open your palms up to the sky.
4. Murcha Pranayam
  • Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana).
  • Straighten your back and close your eyes.
  • Place your palms on your knees in Prapthi Mudra.
  • Bend your head forward and reach your chin towards your chest.
  • Inhale through your nose and fill your lungs with air.
  • Lift your head, take it behind and rest your head on your shoulders.
  • Open your mouth without breathing out. 
  • Retain your breath for as long as possible.
  • After you have held the breath for a while, close your mouth, bend your head  forward, reach your chin towards your chest and breathe out.
Aarambh Dhyan. Image courtesy: Grand Master Akshar
Meditation Techniques

Practising meditation is also highly recommended as this influences the rate at which your body can heal itself. Meditation techniques can improve your mood, calm your mind and help reduce stress. Swaas Dhyan, Sthithi Dhyan, Aarambh Dhyan, and Bhavi Gatha Dhyan are excellent meditation techniques to improve your health.

A combination of yogic asanas, breathing exercises or Pranayama, and meditation balance the differenct aspects of health. Mothers can ensure they stay healthy with regular yoga practise!

Grand Master Akshar Grand Master Akshar

Grand Master Akshar is an internationally acclaimed Spiritual yogic master. He is the founder, chairman and course director of Akshar Yoga and president of World Yoga Organisation. He is also the President of the International Siddha Foundation.