Butterfly posture / butterfly asana is especially beneficial for women. To perform butterfly posture, sit with your legs spread out in front, keep the spine straight. Bend the knees and bring both legs towards the pelvis. Hold both feet tightly with both hands. You can put your hands under your feet for support. Try to bring the heel as close to the genitals as possible. Take long, deep breaths, while exhaling, press the curves and thighs towards the ground. Start moving both legs up and down like butterfly wings. Accelerate slowly. Take a breath and leave your breath. Initially do it as much as you can. Increase practice gradually.
Dandasana is a simple asana of yoga posture. It paves the way for the energy of self-awakening. Therefore Dandasana is considered an ideal posture to promote strength and good form.
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How to do dandasana
To perform Dandasana, first of all, sit on the yoga mat and spread it on the floor.
Spread both legs in front of your body and keep both of them close together.
Both toes bend towards you and keep pulling.
Press your thighs and heels into the floor.
Keep both your hands straight and palms on the ground. The hands should remain near both the hips.
Keep your spine and neck straight.
Raise your chest up and stretch your shoulders a little to stretch your collarbone.
Look at the front and keep your breath normal.
You keep doing this dandasana for 20 seconds to one minute.
You can also do this asana according to your ability.
Benefits of Dandasana
Beneficial for shoulder strain
Makes the spine flexible and strong
Beneficial in cytica pains
Calms the brain.
To perform Vajrasana, bend both legs and sit in Vajrasana. Place both hands on the thigh and take the breath in and out. Do this 10 times. But remember that the eyes remain closed during this time.
The stage in which we sit while taking out the stool is called Malasana. This sitting position is very beneficial for the stomach and back. To do this, first bend both knees and sit in a bowel movement. Then join the right arm armpit with the right arm and the left arm armpit resting on the left knee (Namaskar Mudra). After staying for some time in the above situation, come back to normal.
Benefits of malasana
Malasan ends stress of knees, joints, back and stomach and reduces their pain. It also relieves constipation and gas problems.
Anulom vilom pranayam
First of all sit in sukhasana by beating the palathi. After this, hold your right nostril with the right thumb and breathe in with the left nostril. Now close the left nostril with the ring finger. After this, open the right nostril and exhale. Now breathe in from the right nostril and repeat the same process and exhale through the left nostril.
Benefits of anulom vilom pranayama
Lungs are strong
The body does not get sick quickly in the changing season.
Helpful in reducing weight
Makes digestive system healthy.