Butterfly pose

This pose opens the hips, increasing blood flow to the pelvic region. It offers deep relaxation and calms the nervous system.

To perform this pose, sit on a mat with your legs extended forward, hands placed beside your hips. Then, bring the soles of your feet together, allowing your knees to fall open, and hold your feet with two hands.

Cane pose

This standing backbend pose warms the muscles supporting the spine and opens the chest and shoulders. It promotes blood circulation and digestion, offering a sense of full-body relaxation.

To perform this pose, stand with your feet hip-width apart and bring your palms together in front of your chest. Inhale as you raise your arms overhead, then gently bend your spine backward to a comfortable extent, stretching your two arms straight up while pushing your hips slightly forward.

Bow pose

This pose benefits the digestive system, improves blood circulation to the pelvic region, strengthens abdominal muscles, and reduces stress.

To perform this pose, lie on your stomach. Bend your knees, bringing your feet up towards your buttocks. Simultaneously reach your two arms back to grasp your ankles or feet, creating a bow shape with your body.

Seated forward bend

This seated forward bend pose stretches the back, strengthens the spine, and tones abdominal muscles. It also stretches the hips and hamstrings, increasing blood flow to the pelvic region and ovaries.

To perform this pose, sit with your two legs extended straight forward. Gently hinge forward from your hips, reaching your hands towards your ankles or big toes. Bring your torso close to your legs, ideally aiming to touch your knees with your chest or forehead.

Gentle breathing

Gentle breathing is crucial for activating the energy of the body's organs. Slowly inhaling, holding, and exhaling reduces stress levels and supports the endocrine system.

Le Nguyen (According to Times of India)

Photo: AI