7. Seated Forward Bend (Paschimottanasana)
Benefits:
Pachimottanasana stretches the lower back, hamstrings, and hips. It also tones the abdominal organs, pelvic organs, and the shoulders.
How to:
Sit up with legs stretched out straight in front of you, keep the spine erect, and keep the toes flexed towards you.
Breathe in and raise both of your arms above your head.
Breathe out and bend forward from your hips while moving the chin towards the toes. Keep your spine erect and move towards the toes instead of moving towards the knees.
Try to hold your toes with your hands, and if that is not possible, place your hands wherever they can reach comfortably.
Keep your head down for 30 to 60 seconds and repeat this yoga sequence two to three times. If you experience distress or pain, come out of the posture.
Come into sitting position while inhaling and exhale, come to rest.
8. Butterfly Pose (Badhakonasana)
Benefits:
Badhakonasana stretches inner thighs and knees, while improving hip and groin flexibility. It helps in intestine and bowel movement, and ease fatigue from long hours of walking or traveling. You can also get relief from menstrual cramps and discomfort.
How To:
Sit on a yoga mat with your spine straight and legs spread straight out.
Bend your knees and bring your feet towards yourself in a way that the heels of both the feet should touch each other.
Grab your feet tightly by putting your hands under your feet.
Try and keep the feet as close to the groin as possible.
Take a deep breath in and press your thighs and knees down to the floor while breathing out.
Slowly start flapping both your legs like the wings of a butterfly and increase the speed gradually.
Flap for 15-20 times and then reduce the speed and gently stop. Take a deep breath in and while exhaling, gently bend down with the spine erect and chin up.
Try to press the knees and the thighs closer to the floor by pressing the elbows onto them. Take a deep breath and bring the torso up. Gently straighten the legs in front of you.