Navratri is a time of immense joy and happiness. As you keep a fast to celebrate and pay your obeisance to the feminine energy, staying away from food for a major part of the day for 9 consecutive days is bound to take a bit of a toll on you. And when you follow your daily fitness routine to pump some energy into your body, there are chances that your body may not be able to sustain the physical excursion. But, yoga has a solution for almost everything. Literally.
In collaboration with The Channel 46, Nikita Agrawal, Founder of Isira Yoga, recommends 5 yoga asanas that are safe to be practised while you fast during Navratri.
1. Bhujangasana (Cobra Pose)
Instructions to reach the pose
- Lie down on your stomach with your hands beside your ribs and toes pressed on the yoga mat.
- Inhale and lightly using your hands lift your head and chest
- Slightly bend your elbows, relax and roll your shoulders back and down
- Arch your neck and look upward gently
- Breathe normally while holding the posture.
- To release the posture gently drop your chest on the floor.
Caution
- Those with spondylitis, severe asthma or back injury should refrain from practising this yoga asana.
- Pregnant women should also not do this yoga.
2. Setu Bandhasana (Bridge Pose)
Instructions to reach the pose
- Lie down on your back, and bend both knees (knees facing the ceiling and hip-width apart).
- Move the feet closer to the buttocks and press the feet into the floor.
- Inhale and lift the hips up.
- Press down into the arms and shoulders to lift the chest up.
- For advanced practice take the hips up higher
Caution
- Avoid if you have neck, back or shoulder injury
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3. Dhanurasana (Bow Pose)
Instructions to reach the pose
- Lie on the ground (on your stomach) facing downwards.
- Bend your legs backwards and catch the ankles with the hands
- Lift your chest and thighs off the mat and come up on your navel.
- Breathe normally while holding the posture.
- To release, exhale slowly and then come back to the starting position.
Caution
- Avoid this asana if you have spondylitis, hernia, or back or neck injury
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4. Malasana (Garland Pose)
Instructions to reach the pose
- Squat with your feet close together, keeping your heels on the floor
- Keep your thighs apart, pressing your elbows against your inner thighs
- Keep the spine straight and lengthen upwards
- Gaze in front
- Breathe normally while holding the posture.
Caution
- Avoid if you have any physical injury or have recently undergone surgery (i.e knee surgery, Hip replacement surgery)
5. Sarvangasana (Shoulder Stand)
Instructions to reach the pose
- Lie on your back with hands on the side
- Draw the feet close to the hips then exhale and push your thighs to your core
- Support your back with your palms
- Lift the lower part of the body vertically, feet away from the head
- Draw your elbows towards each other
- Bring your thighs in line with your torso
- Bring chin to chest
- Breathe normally while holding the posture.
- To release the posture continue using your palms to support the back and slowly and carefully lower the hips to the mat
Caution
- People with high blood pressure, neck injury, spinal ailment or heart problems should not practice this yoga asana.
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