Motherhood is challenging. Raising a child is no joke, irrespective of how old that child becomes. Mothers are the most selfless beings who spend day and night to care for their family, letting their health for a toss. Most moms don’t get enough sleep. It can be because they’re up all night nursing a baby, have pregnancy-induced insomnia, or just because they stay up late as it’s the only time they get to relax and enjoy the simple pleasures that they missed while working towards giving the best for their loved ones.
In the constant run towards making life comfortable, self-care always takes a backseat. The greatest gift a mother can give her family is to take magnificent care of her body, mind and spirit. Let us take a look at a few asanas that will help you regain your powerful and eccentric self; which in turn gives you all the strength to be the superwoman!
1. Marjari Asana ( Cat Pose)
Marjari asana is one of the most widely practised for stress relief. It is excellent for improving flexibility and helps in strengthening the female reproductive organs. It tones the abdomen while helping get rid of unnecessary pockets of fat, slowly but surely and activates the process of digestion. Additively, being on your fours also improves the circulation of both blood and oxygen in your body.
Steps to do it:
- Get on your fours, with your knees and palms touching the floor.
- Make your spine parallel to the ground and look ahead.
- As you breathe in, raise your head upwards (facing the ceiling), broaden your shoulders and push your spine and abdomen towards the ground.
- As you breathe out, bend your head downwards, contract your abdomen and push (arch) your spine towards the roof.
- You can repeat this practice for five to seven times or more based on your strength.
- Remember not to move your hands and legs while practising.
- People with head or neck or knee injury should avoid this practice.
Dhanurasana (bow pose) enhances the flexibility of the spine, strengthens the ankles, thighs, groins, chest and abdominal organs. It improves the function of the pancreas and is beneficial in diabetes. It helps to reduce belly fat fast. Women suffering from menstrual irregularity can practice this asana to relieve themselves of this disorder. The bow pose is also beneficial in reducing belly fat at a faster pace and is highly recommended in weight loss programs.
Steps to do it:
- Lie on your stomach with your feet, hip-width apart and your arms by the side of your body.
- Fold your knees, take your hands towards the back and hold your ankles.
- Inhaling, lift your chest off the ground and pull your legs upwards, bending it at your knees and your toes pointing upwards.
- Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
- After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
3. Dhandayamna Bharmanasana (Tabletop Pose)
The table top pose improves balance, memory, focus, and coordination. By practising this, you can strengthen and tone your core. It lengthens the spine and improves your posture while stabilizing and warming your body.
Steps to do it:
- Get on your fours in the tabletop pose. Ensure your shoulders, elbows, and wrists are in one line and that your hips are right above your knees.
- Inhale. While inhaling, lift your right leg up and bring it parallel to the floor.
- On your next inhale, lift your left arm up to bring it in line with your lifted leg. Stretch your fingers out in front of you.
- Hold for at least 30 seconds then come back into Table Top pose and repeat on the other side.
4. Virabhadrasana (Warrior Pose)
The warrior pose stretches the whole front side of the body while strengthening the thighs, ankles, and back. This is a powerful standing pose that develops stamina, balance, and coordination. It tones the abdomen, ankles, and arches of the feet. This pose also stretches the chest and lungs, improving breathing capacity and invigorating the body.
Steps to do it:
- Exhale as you step your feet wide apart, about 4 to 5 feet.
- Turn your right foot out at 90 degrees.
- Pivot your left foot inwards at a 45-degree angle.
- Align your front heel with the arch of your back foot. Keep your pelvis turned toward the front of your mat.
- Press your weight through your left heel. Then, exhale as you bend your right knee over your right ankle.
- Reach up strongly through your arms. Broaden across your belly, lengthen the sides of your waist, and lift through your chest.
- You can keep your arms parallel, or press your palms together.
- Gently tilt your head back and gaze up at your thumbs. Keep your shoulders dropped away from your ears. Feel your shoulder blades pressing firmly inward.
- Press down through the outer edge of your back foot, keeping your back leg straight.
- Hold for up to a minute.
5. Pigeon Pose (Eka PadaRajkapotasana )
Pigeon Pose can also be helpful in finding relief from sciatica and back pain as well as relieving stress, trauma, fear, and anxiety. It helps cure the urinary disorder, stimulates the internal organs, and diminishes lower back pain and stiffness.
Steps to do it:
- Begin by getting into Marjariasana (Cat stretch).
- Breathe out and bring your right knee forward to touch the right wrist.
- Bending the knee, bring your ankle near the groin region. Now slide the right foot towards the left hand, till the toes touch the left wrist.
- Slide the left leg back so that it touches the floor. Keeping the knee straight, ensure that the front of the foot is touching the ground, while the sole faces the ceiling.
- Lower your right buttock to the floor and press your tailbone forward to lengthen your lower back.
- You may strengthen the lower back further by pushing your fingertips firmly to the floor.
- Take a few deep breaths in this position.
- Taking support of your hands, slide your left knee forward while exhaling and get back into the Cat stretch.
- Stay in Cat stretch and take a couple of deep breaths and repeat the process with the other leg.