praba

Yoga Squat Pose (Malasana): Strengthens the Lower Back If you’ve ever been to East Asia, you may recognize what’s known as the “Asian squat”. Yoga also incorporates this pose which has loads of health benefits. You can enter malasana by standing with feet parallel, slightly wider than the hips. Then bend knees and slowly lower down the pelvis until the hips go lower than the knees. Keep the back straight and take arms in front in a prayer position. The malasana pose helps stretch the groin and lower back, tones the belly, and also releases tension in the hips and knees. 2. Cat Cow Pose (Marjaiasana/Bitilasana): Improves Posture Start by positioning the body on all fours on the mat with knees aligned underneath the hips and hands below the shoulders. Next, arch the back with the head and tailbone lifted upwards and chest open. On the next breath, flow into the cow pose by arching the back upwards and lowering the head. This pose will not only improve posture and balance, but also strengthen and stretch the neck, arms, abdomen, and back. 3. Downward Facing Dog (Adho Mukha Svanasana): A Full-Body Rejuvenation Quite possibly the most well-known of all the yoga poses, downward facing dog gives a full-body stretch and awakening. Enter the pose from the plank position with palms spread. Next, lift the hips and lengthen the tailbone. Keep arms and legs firm with the head between the upper arms. This widely-recognized pose benefits the entire body by building stronger hands and wrists and relieving lower back pain. It also helps reduce symptoms of menstruation and menopause as well as helping prevent osteoporosis.