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Yoga Guru Paramita Singh Shares Asanas For Postnatal Strength & Flexibility

1. Balasana (Child Pose)

Benefits: – Releases tension in the back, shoulders and chest – Stimulates the abdominal organs Steps: 1. Kneel on the floor. Touch your big toes together and sit on your heels. 2. With Exhalation bend forward and touch your head to the floor. 3. Stretch your arms towards the front of the yoga mat, palms placed facing down on the mat.

2. Setu Bandhasana (Bridge Pose)

Benefits: – The shoulder supported or simply bridge, also called Setu Bandhāsana, is an inverted back-bending asana in modern yoga and hatha yoga as an exercise – It helps in alleviating stress and improves blood circulation

3. Marjariasana (Cat Stretch)

Benefits: – This pose helps relieve stress, increase spinal flexibility and mobility and create emotional balance – Cat Pose mostly focuses on stretching the lower back, but the movement also stretches the muscles of the hips, upper back, and lungs

4. Gomukhasana (Cow Face Pose)

Benefits: – Strengthens muscles of ankles, hips, thighs, shoulders, triceps, inner armpits and chest – Strengthens back muscles

5. Viparita Karani (Legs-Up-the-Wall Pose)

Benefits: – Stretches the back of the neck, front torso, and back of the legs – Regulates blood flow – Relieves swollen ankles and varicose veins

6. Virabhadrasana II (Warrior II Pose)

Benefits: – Builds stamina and concentration – Energizes tired limbs – Stimulates your abdominal organs

7. Baddakonasan (Butterfly Pose)

Benefits: – This pose helps to calm the mind and improve blood circulation. Steps: 1. Sit on a mat and stretch out your legs. 2. Fold your knees and bring your feet to the centre. Then straighten your back. 3. Using your palms hold your feet for a few seconds. Release. 4. Repeat this about 4 times.

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