Practising these Yoga asanas will improve overall well-being

Yoga is a powerful practice. It improve  physical fitness and mental well-being.  It also relaxes the nervous system.

Morning yoga is a wonderful way to start a day. Also practicing yoga in night help you fall asleep quickly and feel refreshed.

Yoga asanas to perform in the morning:

1. Balasana:

Sit straight with your legs folded. At this point, your feet are supposed to be facing upwards.

Now, slowly bend your torso forward on the floor. At this point, your arms should be extending forward as well, as far as possible

Your face should also be facing the floor as well as your palms

Your calves, forehead, and palms should all be touching the ground in this position

As it only stretches your body and is a resting pose, it provides comfort and relaxation

Hold this position for 10-15 seconds and perform 4-5 sets daily.

2. Marjaryasana-bitilasana:

Get on your knees and hands (How you would imitate a four-legged animal)

Lift your back upwards, forming a mountain-like structure

While you do that, make sure you push your face inwards, looking at your own torso

Now, push your back inwards, forming a ‘U’ position with your back

While you do that, look toward the ceiling

Repeat mountain motion with face inwards and then ‘U’ structure with face upwards for a minute

Also Read: Simple things to have peaceful, loving relationships 

3. Trikonasana:

Looking straight ahead and comfortably spaced apart on a level surface

Your right foot should now be facing outside with the heel pointed inward

The heels ought to be parallel to one another

Take a deep breath in and bend your torso to the right at the hip while straightening your left arm

While you wait, you can put your right hand anywhere you feel comfortable, such as your ankle, shin, or even the mat

You can look up at your left palm if it’s comfortable for you while keeping your head in line with your torso

Allow the body to unwind a little bit more with each breath and repeat 10 times each side

Yoga asanas to perform before bed:

1. Viparita karani:

In this pose, you are required to hold your legs above your head

To do so, traditionally, you lay on your back and lift your legs above the ground at a 90-degree angle

You further, use your arms to push your legs to lift further

At this point, the only body parts touching the ground are your head, arms (from shoulder to elbows), and upper back

Your toes are supposed to be facing the sky

However, being able to do this asana comfortably takes time and practice. Hence, you can try using the support of a wall to rest your legs at a 90 degrees angle

To better perform this asana as a beginner, you can place 1-2 pillows under your lower back to further elevate the body with exterior support

2. Savasana:

Lie down on flat ground, preferably on a yoga mat

Keep your arms aside and your palms open

Your palms should be facing the sky

Your legs should be slightly farther apart than your shoulders

At this point, breathe in and out

3. Setu Bandhasana:

Put your feet firmly on the ground while lying down on your back with the knees bent

Legs should remain hip-width apart at this point

With the palms facing down, position your hands at your sides

Inhale, then gently lift your hips off the floor while rolling your spine up

Press your feet firmly into the ground

To raise your hips higher, try to tighten your hips

Return to your normal position after holding this position for 4–8 breaths

Follow these yoga morning and night routines for better overall health.