The healing powers of a physical yoga practice are well-known and yoga poses can help heal both physical and emotional ailments. While yoga is universally beneficial to both genders, there are specific poses that particularly benefit the female body and mind. A yoga retreat in Sri Lanka may be the perfect holiday for you if you are seeking for a yoga holiday that is off the beaten path and allows you to connect with likeminded people.
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The Malasana pose improves posture in general and relieves tension for those whose daily schedule involves a lot of sedentary desk work.
Instructions: Begin in a low squat with your feet as close together as possible. Spread your thighs wider than your torso so you can lean forward and bring your torso between your thighs. Exhale to deepen into the posture by pressing your elbows against your inner knees or shins. Place palms together in prayer position and create resistance between the inner legs and the elbows. Lengthen the front of your torso as you squeeze your inner thighs towards each other. Hold the posture for as long as is comfortable, a minimum of 30 seconds.
As the name suggests, the posture resembles typically a child’s natural resting pose. This posture offers a deep relaxation to your body.
Instructions: Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels. On an exhalation, bow forward, draping your torso between your thighs. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels.
Hold for up to a minute or longer, breathing softly. To release the pose, gently use your hands to walk your torso upright to sit back on your heels.
The Vriksasana pose strengthens your spine by improving your posture. It aids and improves your neuro-muscular coordination.
Instructions: Stand with 2 inches feet apart. Focus on a point in front. While exhaling, bend the right leg and place the foot on the inside of the left thigh. The heel should be touching the perineum. Inhale and extend the arms up and join the palms in Namaste. In this position continue deep breathing pulling in the tummy muscles and expanding the spine upwards with every exhalation. Slowly exhale while bringing the arms down and then the right foot down to rest. Continue this with the other foot.