8. MALASANA

(gar­land pose/ yogi’s squat)

Mother & Baby - - BUMP TO BIRTH -

Squat with your feet just a lit­tle apart and fac­ing out­wards. Try to make your heels touch the floor. Sep­a­rate your thighs a lit­tle wider than your torso. Press your el­bows against your in­ner knees, bring­ing your palms to­gether in a na­maste (an­jali mu­dra). While ex­hal­ing, lean your torso for­ward and fit it snugly be­tween your thighs. Hold the po­si­tion for 30 sec­onds or so.

Ben­e­fits: This pose en­sures our breath drops down to our belly, lead­ing to fuller breaths there­after. It also helps re­lax and open the pelvis while also strength­en­ing the up­per legs.

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