5. Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana)
Benefits:
There are various benefits of Utthita Hasta Padangustasana as it strengthens the legs and the ankles, stretches the back of the legs, and improves balance.
How to:
Stand in tadasana. From tadasana, lift and bring your left knee towards your belly.
Reach your left arm from inside and hold the toes. If your thigh muscles are tight and this seems difficult, hold a strap looped around the left sole.
Firm the right thigh and press it inward.
Inhale and extend the left leg forward as much as you can while keeping the knee straight. If you are ready, swing the left leg outward.
Keep breathing as it improves the focus.
Hold for 30 seconds. Bring the leg back to the center with an inhale and lower the foot to the floor with an exhale. If you experience distress or pain, come out of the posture.
Repeat with the right leg.
Maintain the balance to avoid falling and injuries.
6. Lotus Position (Padmasana)
Benefits:
Padmasana pose improves digestion, reduces muscle tension, helps bring blood pressure under control, relaxes the mind, and reduces menstrual discomfort.
How to:
Sit on a yoga mat with legs stretched out in front while keeping your spine erect.
Bend the right knee and place your right foot on the left thigh. Make sure that the soles of your feet point upwards, and the heel stays close to the abdomen.
Repeat the same with the other leg.
Place your hands on knees in mudra position. With an erect spine, closed eyes, and a straight head, inhale and exhale in the same position for a few minutes. If you experience distress or pain, come out of the posture.