Yoga for Healing
Gentle movements to restore the body, calm the mind, and support your journey through recovery.
1. Bridge Pose (Setu Bandhasana)
How to do it:
- Lie on your back with knees bent, feet hip-width apart.
- Place arms alongside your body, palms down.
- Press through your feet and lift your hips up toward the ceiling.
- Keep knees aligned over ankles.
- Hold for 5–8 breaths, then slowly lower down.
Benefits:
- Strengthens glutes, hamstrings & back
- Opens chest and hips
- Improves posture
- Reduces stress and fatigue
2. Child's Pose (Balasana)
How to do it:
- Kneel on the mat, big toes touching, knees apart.
- Sit back on your heels and fold forward.
- Extend your arms in front of you or alongside your body.
- Rest your forehead on the mat and relax.
- Hold for 5–10 deep breaths.
Benefits:
- Stretches the back, hips & thighs
- Calms the mind
- Relieves stress and anxiety
- Promotes relaxation and restful sleep
3. Legs Up The Wall (Viparita Karani)
How to do it:
- Sit next to a wall and swing your legs up as you lie back.
- Scoot your hips close to the wall and extend your legs up.
- Relax your arms by your sides, palms up.
- Close your eyes and breathe.
- Stay for 5–15 minutes.
Benefits:
- Improves circulation
- Reduces swelling in legs
- Relieves tired legs
- Calms the nervous system
4. Plow Pose (Halasana)
How to do it:
- Lie on your back with legs extended.
- Inhale and lift your legs up, then over your head.
- Lower your toes toward the floor behind you.
- Keep your back supported and neck relaxed.
- Hold for 5–8 breaths, then slowly roll down.
Benefits:
- Stretches spine, shoulders & hamstrings
- Improves digestion
- Stimulates thyroid function
- Calms the mind
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