Best yoga asanas: The Cat-Cow pose will get your spine moving, relieve back pain, and improve flexibility (Image: Canva)
If there’s one festival that demands more energy than any other, it’s Navratri. This is the time when your days start with fasting, managing work, and preparing for the celebrations, and by night, you are dancing away to garba like there’s no tomorrow. Nine days of happiness and pushing your energy to the maximum.
It is important for you to keep that energy flowing without burning out, says Saurabh Bothra, CEO, Habuild, online yoga. Bothra shares a few simple yoga poses that can help you recharge and stay active, so you can enjoy Navaratri and dance away your blues:
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Best yoga pose: The Pigeon Pose opens up tight hips, releases built-up tension, and improves flexibility (Image: Canva)
- Pigeon pose: This pose is a savior for your hips and lower back, especially after all the dancing. It opens up tight hips, releases built-up tension, and improves flexibility.
How to perform: Start in a plank position, bring your right knee forward towards your right wrist, and extend your left leg back. Keep your hips squared and your torso upright or lean forward over your right leg for a deeper stretch. Trust me, this one will keep you light on your feet and ready for another round of garba!
- Cat cow pose: This stretch will get your spine moving, relieve back pain, and improve flexibility.
How to perform: Begin on your hands and knees in a tabletop position. Inhale as you arch your back (cow pose), lifting your head and tailbone. Exhale as you round your spine (cat pose), tucking your chin and pelvis. It’s a gentle way to boost your energy in the mornings.
- Dynamic stretch (Downward Dog to Child’s pose): Think of this flow as a reset button for your body.
How to perform: Start in downward dog with your hips raised and heels pressing towards the floor. From there, shift your weight back to your heels as you lower into child’s pose, resting your forehead on the mat. Alternate between these two poses for a gentle stretch. Moving between downward dog and child’s pose stretches the entire back, strengthens the arms, and gives your body a much-needed reset.
- Threading the needle: This asana will open up your shoulders and upper back, relieving tightness and tension.
How to perform: Start on your hands and knees in a tabletop position. Slide your right arm under your left arm, resting your right shoulder and ear on the floor. Keep your left arm extended or bend it to rest on your lower back. Remember to breathe deeply into the stretch to release more tension with each breath.
- Bird dog pose: Navratri requires balance, both mentally and physically. Bird dog pose will help you achieve this by improving core strength, stability, and coordination; keys to staying active and energised.
How to perform: Begin in a tabletop position on your hands and knees. Extend your right arm forward and your left leg back, keeping your hips level. Hold for a moment before switching sides.
Best yoga pose: Surya Namaskar is the perfect way to build heat, energise the body, and improve flexibility (Image: Canva)
- Surya Namaskar (5-6 rounds): It’s the perfect way to build heat, energise the body, and improve flexibility.
How to perform: Start standing tall, inhale as you reach your arms overhead, exhale as you fold forward. Step back into a plank, lower down, then inhale into upward dog or cobra. Exhale back to downward dog and hold for a few breaths. Step or jump forward to return to standing. Start your mornings with a few rounds to feel fresh and ready for the day’s festivities. If you're fasting, take it slow and steady.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
