9. Mill Churning Pose (Chakki Chalanasana)
Benefits:
Chakki Chalanasana tones the back, abdomen muscles, arm muscles, and opens up the chest and the groin. It helps in the reduction of abdominal fat and preventing sciaticai. It also tones uterine muscles and helps in preventing painful menstrual cycles.
How to:
Sit on the floor with your legs spread wide apart. Clasp your hands and outstretch your arms at shoulder height in front of you.
Take a deep breath and start moving your body from the front and right as if you are forming an imaginary circle with your upper body.
Inhale as you go forward and right and exhale as you go backward and left.
Make 5-10 rounds in one direction and then repeat them in the other direction.
10. Child Pose (Balasana)
Benefits:
Balasana relaxes the back muscles, relieves constipation, and calms the nervous system.
How to:
Fold your legs and sit on your heels with your hips resting on the heels. Bend forward and lower your forehead to the floor.
Keep your arms alongside your body with your hands on the floor and palms facing up. If you do not feel comfortable, make fists with both your hands, place them on each other, and rest your head on the fist.
Gently press your chest on the thighs and hold. Stretch your upper torso.
Gently come up on your heels and relax.
If you experience distress or pain, come out of the posture.