Yoga Asanas

10 Yoga Asanas For Irregular Periods

Irregular periods could be a sign of an underlying medical condition. But it will be too early to make an opinion on the irregularity of your periods before you see a doctor. There are many reasons for your periods becoming irregular & somehow can be cured by yoga.

What Are Irregular Periods?

Typically menstrual periods last four to seven days and occur every 28 days. If your periods come before 21 days or later than 35 days, your periods are irregular. While a slight delay of a couple of days is acceptable, it could be a cause of concern if the irregularity becomes more intense and frequent.

Here’re The Reasons That Cause Irregularity In Periods

Periods remain irregular in the first year or two of puberty
Periods become irregular during early pregnancy
Excessive stress or extreme weight loss or weight gain can cause irregular periods
Irregular periods could be the start of menopause
Certain medical conditions like thyroid function can cause irregular periods

When To See A Doctor?

There is little to worry about a short delay of a few days in your periods because it is normal. But you shouldn’t ignore irregular periods if they are frequent. You need to discuss irregular periods with your doctor in the following conditions:

You are under 45 years of age and your periods suddenly become irregular. It shows that there is an underlying condition affecting your menstrual cycle.
You experience periods more often than every 21 days or less often than every 35 days. It could be due to a medical condition.
Your periods last more than 7 days. It is abnormal and you must see a doctor to stop blood loss and regularize your periods.
If the difference between your periods is 20 days or longer, you should see a doctor to find the reason behind your irregular periods.
If you are unable to achieve pregnancy due to irregular periods, you should take the help of a doctor.

Could Irregular Periods Be Controlled?

Yes, irregular periods can be controlled with lifestyle changes, taking healthy food, and medicines, if you are diagnosed with a medical condition that is affecting your menstrual cycle.

Irregularity of the menstrual cycle isn’t always a problem. It could be due to stress and anxiety. Or it could be due to your weight loss exercises. You should first investigate the change that is affecting your menstrual cycle. Also, you can try some home remedies to regularize your menstrual cycle.

What Is The Best Home Remedy For Irregular Periods?

You can try maintaining an ideal weight according to your height and age. Also, you can take a balanced diet. Or you can try yoga. Some asanas can help regularize your menstrual cycle and reduce suffering as well. These asanas can even fix some common ailments like reducing the levels of testosterone and massaging your reproductive organs.

Yoga is quite helpful for women who … Find more

Pain Relieving Yoga For Back Pain

If, your are also suffering from back pain and your pain is increasing day by day, with increasing minutes, for that pain relief you have to do something with the help of yoga for back pain.

For relief, you can do yoga daily if you’d like, but if you’re doing yoga for back pain, start with just a couple times per week. Also, many suffered people find it useful to throw this back pain from their daily life.

You can start your pain relieving journey with the help of this yoga for back pain and work all day.

Child’s Pose

“Child’s pose takes the pressure off your lower back by protracting and aligning the spine, which decompresses it and gives you a nice stretch.

How to

Kneel on your mat with your knees hip width and your feet together behind you. Take a deep breath in, and as you exhale laid your torso over your thigh.
Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your forepart on the ground, with your arms extended out in front of you.
Hold it for 1 – 2 minutes.

Cat/Cow Pose Yoga For Back Pain

“This is presumably everyone favorite Yoga for back Pain. It allows for a nice flexion and extension of the spine, promotes mobility, and” it also helps to just relieve any pressure in the back side area.” Cat/ cow also help you get familiar with what your neutral spine is not too arched and not too rounded which can help to maintain the posture.

How to

Start with all fours and your shoulders over your wrists and hips over knees.
Take a slow inhale, and on the exhale, round your spine and drop your head toward the bottom( this is the cat posture yoga).
Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for cow.
Do this every single day for 1 – 3 minutes.

Sphinx Pose

“Sphinx yoga pose creates a nice natural curve of the lower area of the body, It also engages your abs a little, which is helpful for supporting the lower area of your body.

How to

Lie down with the help of your stomach, legs together and straight out behind you.
Place your elbows under your shoulders and your forearms on the bottom as you lift your chest up off the bottom.
Press your hips and thighs into the bottom, and suppose about dragging your spine while keeping your shoulders relaxed.
Sit up just enough to feel a nice stretch in your lower area of body. Do not hyperextend, and stop incontinently if you start to feel any discomfort or pain.
Hold this position only for 30 – 60 seconds.

Plank Is Universal Yoga For Back Pain

Although this is not exactly a stretch… Find more

7 Types Of Yoga For Building Focus And Attention

If you have difficulty in developing concentration and focus, you should try yogasana. There are 7 asanas that can help in improving your focus and attention. Also, they will strengthen your muscles and joints.

The advantage of yoga is that it can be practiced without any additional accessories. Also, you can practice these asanas at home. A little training is needed for these asanas. You will feel amazing benefits in your focus and attention by practicing these asanas.

Tadasana (Mountain Pose)

Tadasana improves posture by relaxing muscles and strengthening them over time. It improves flexibility by strengthening the leg and abs muscles. It works on the abdomen to boost the digestive tract function and system in the long run. It develops balance and offers a beginner-friendly yoga pose. Since it is a super accessible asana with multiple benefits, anyone can practice it.

How To:

• Stand straight with your feet hip-width apart and flat on the floor
• Press your heels and toes on the floor
• Lift your knees upward and turn the thighs slightly inward
• Take a deep breath and roll your shoulders up and back
• Release your shoulders and come in Tadasana position
• Let your arms hang naturally with palms facing forward
• Hold this position for as long as you can

Vrikshasana (Tree Pose)

Concentration improves with the time span of the asana. Also, it stretches legs, back, and arms. According to research, it is also helpful in controlling sciatica pain. In addition to these benefits, it also strengthens leg and back muscles.

How To:

• Stand erect with your feet hip-width apart and feet flat on the floor
• Slowly lift your right leg and place your right foot on the root of the left thigh
• Balance your body on the left leg before raising your hands above your head
• Spread your hands and raise them in a circular motion and join your palms over your head
• Look straight and relax your muscles while maintaining the pose
• Release your hands and right leg in the similar motion

Garudasana (Eagle Pose)

A great strength-building exercise, Garudasana stretches the hip muscles, thighs, lower and upper back, and shoulders. As you stand in a difficult pose with your hands and legs locked together, you learn to maintain balance. This asana loosens legs and hip muscles to give relief from sciatica and rheumatism.

How To:

• Come in Tadasana pose to start
• Carefully lift your right foot and slowly wrap it around your left thigh
• Curl your right foot behind your left calf and lock it there
• Reach your arms in front of your chest and wrap your left hand over the right
• Cross your left elbow over the upper right upper arm
• Cross your forearms, slide your right hand towards yourself, and join the palms
• Raise your elbows to your shoulder height to come in Garudasana pose
• Release the pose in a similar … Find more

12 Yoga Asanas To Bring Your Hips And Thighs In Good Shape

If you are dreaming of improved buttocks and fuller thighs then yoga can help. Stretching exercises can strengthen your hips and thigh muscles. Also, they will make your body more flexible. The advantage of yogic exercises is that they require no weight training or additional accessories. Also, the results achieved through yoga asanas are always exciting and long-lasting to reduce fat from thighs.

There are 12 yogic exercises that you can practice at home and get stunning results. Also, you need little training for doing the exercises.

Here’re the yoga asanas for improving your buttocks and thighs

Utkatasana

It stimulates and strengthens muscles in the legs, hips, and thighs. The pressure exerted on the muscles tones the hips and thighs.

How To:

• Stand straight with your feet hip-width apart and hands by your side
• Bend your knees to come in a half-sitting position to start
• Stretch your arms over your head
• Hold the position for as long as you can

Virabhadrasana II

The biggest advantage of this exercise is it works both legs at the same time. Also, it strengthens the muscles that are often left by other exercises.

How To:

• Stand straight with your feet wider than your shoulder-length
• Open your arms and turn to your right without bending your knees
• Bend your right knee and stretch your left leg
• Stretch your left leg as much as you can and put pressure on the right knee
• Balance your body with arms and keep your back straight
• Maintain the pose for as long as you can

Natarajasana

It stimulates hip flexors and stretches the inner and outer thigh muscles. It will tone all your muscles from your pelvis to your feet.

How To:

• Stand straight with your feet hip-width apart and hands by your sides
• Stretch your right leg behind and fold the knee
• Reach your right hand to the toe of the right foot and hold it
• Stretch your left arm forward and make a Gyan Mudra
• Maintain the pose according to your endurance

Ustrasana

It works on the pectoral muscles the hip flexors. It tones the thighs, especially the front part. You will find your hips and frontal thighs strengthened and toned after exercising.

How To:

• Come down on your knees with your back straight and hands by your sides
• Stretch your chest and reach your hands to your feet at your back
• Try placing your palms over your feet by stretching your chest and neck
• Maintain the position according to your endurance

Upavistha Konasana

Give the posterior part of your legs a good stretch with this exercise. Also, it works on inner thighs making them beautiful. It builds strength and enhances flexibility as well.

How To:

• Sit with your legs stretched as wide apart as you can
• Now try stretching your upper body to the ground
• Or you can simply … Find more

6 Yoga Asanas To Relax Your Body And Mind

How do you relax and de-stress your body and mind at the end of a long day?

When you come back home, you first go to the shower to have a relaxing bath and then grab your cup of coffee to feel energized. But drinking coffee could provide little help in boosting your energy level. You should do yoga to feel relaxed.

The advantage of yoga asanas is that they work for the whole body and can be practiced at home. Also, it won’t take you much time in performing an asana after which you will feel recharged and rejuvenated. Also, every asana has its specific advantages.

Check the six relaxing asanas and practice them to relax your body and mind

Balasana (Child Pose)

Balasana is the fetal position of a baby. Also, it is a resting pose that can provide you a great sense of mental, physical, and emotional solace. And you can practice it whenever you want to relax, but you need to be an empty stomach.

Steps:

• Sit down your heels with your back straight and your knees hip-width apart. Inhale

• Bend forward raising your tailbone a little so your torso rests on your thighs and head reaches the floor. Exhale

• Release your shoulders to the floor and stretch your arms with your palms lying flat on the floor

• Maintain the pose for at least 30 seconds

Benefits:

• Helps stretch and lengthen the spine
• Help de-stress chest, back, and shoulders
• Helps stretch ankles, hips, and thighs
• Promotes blood circulation
• Helps in keeping the internal organs active and supple

Viparita Karani (Legs-Up-The-Wall Pose)

Viparita Karani, a mild inversion pose, has solutions to many problems. For example, it has amazing anti-aging effects on the body.

Steps:

• Sit down close to a wall with your knees bent and feet flat on the floor

• Lie down on your back with your head and spine in a straight line and hands extended to sides

• Raise your legs on the wall while keeping your hips close to the wall

• Bring your legs to the 90-degree position on the wall, but back straight, and head neutral on the floor

• Raise your buttocks a little to make a curve with your lower back. Here you can use a prop to support your back

• Take a deep breath and close your eyes. Hold this position for five minutes and then come back

Benefits:

• Helps relax legs and feet
• Relieves back pain
• Calms mind
• Has therapeutic benefits for insomnia, migraine, menstrual cramps, and menopause

Makarasana (Crocodile Pose)

Makarasana is the crocodile pose with head above the water. It is a perfect asana for shoulder and back problems.

Steps:

• Lie down on your stomach with your head, spine, hips, and legs in a straight line

• Bring your arms forward and fold your elbows while keeping them shoulder-width apart

• Now raise your head above your palms … Find more

5 Yoga Asanas Good For Your Back And Spine

If you work on a computer and have to sit for a long time then you could face back problem. But never worry as you can relax your back by doing the following yoga asanas. The good thing is that these asanas can be practiced while sitting on a chair.

Majariasana

It is a cat and cow pose you can make while sitting on a chair. Inhale and arch your back by taking your hands back. It will open your chest and lift the chin. Exhale and round the back while drawing the chin towards the chest. Also, bring your hands to the front.

Matsyasana

It is a seated fish post that you can make by taking your hands overhead. Stretch your hands while making an arch. Hold the pose for a couple of seconds before relaxing.

Prasarita Padottanasana

Stand at a safe distance from your chair. Widen your feet more than the shoulder length. Bend forward and place your elbows on the chair. Now join your palms over your head and stretch your neck. Also, move your torso from one side to the other. Do it a couple of times and come back to the first position.

Uttanasana

Sit on the chair with your feet apart and stretch your hands overhead. Now bring the hands down and upper half towards the thighs. Let your chest rest on your thighs while you stretch your hands to ankles and head further downwards. Stop for a few seconds and then come back.

Bharadvaja twist

Rest your hands on your thighs while sitting on a chair. Twist your torso towards the right side with your right hand firmly placed on the top of the chair. Now turn your torso towards the left side using the same technique. Repeat this asana a couple of times before relaxing.

Disclaimer: Take necessary precautions while doing yoga asanas.… Find more