Erectile Dysfunction And Yoga

Erectile dysfunction, also called impotence, means that a man's penis doesn't get hard enough to have
intercourse. The man cannot get or maintain an erection (Erectile dysfunction is not the same as
premature ejaculation, retarded ejaculation or infertility.)
The major causes of erectile dysfunction include:
Vascular (blood vessel) disease - Because erections are caused by the buildup of blood in the
shaft of the penis, poor blood flow in the penis can result in problems with erections. Damage to
blood vessels can be caused by hardening of the arteries (atherosclerosis) or damage to blood
vessels from trauma. Vascular disease is believed to be the most common medical cause of
erectile dysfunction.
Nerve damage (neuropathy) - Nerves must be working normally for a man to be able to get and
keep an erection. Nerve damage can result from diabetes, multiple sclerosis, prostate surgery or
damage to the spinal cord.
Psychological factors - Sexual problems sometimes are caused by psychological issues such as
depression, anxiety, guilt or fear. At one time, psychological factors were thought to be the
major cause of erectile dysfunction. Doctors now know that physical factors are present in most
men. However, embarrassment or "performance anxiety" can make a physical problem worse.
Erectile dysfunction caused only by psychological causes is found most commonly in young
men.
Medications - Many medications cause problems with sexual function, including drugs
prescribed for high blood pressure, depression, heart disease and prostate cancer.
Hormonal problems - Abnormal levels of certain hormones, such as testosterone, thyroid
hormone and a pituitary hormone known as prolactin, can interfere with erections and sex drive
(libido). This is an uncommon cause of erectile dysfunction.
Symptoms
A man with erectile dysfunction has either a problem getting an erection or difficulty maintaining one.
This usually interferes with sexual activity by preventing penetration during intercourse.
Erectile dysfunction can occur suddenly or gradually. Some men slowly lose the firmness of their
erections or how long the erections last. In other men, especially those whose impotence is largely
caused by psychological factors, the problem may occur unpredictably and can improve at any time.
Despite their difficulties with erections, men with impotence often continue to have normal orgasm and
ejaculation.
Your doctor will perform a general physical examination, including an examination of your penis and
testes, to look for evidence of underlying medical problems. Your blood may be tested for blood sugar
(to rule out diabetes), cholesterol and levels of certain hormones.

Occasionally, a doctor may order additional tests, such as a nocturnal penile tumescence study. This is a
way to assess how often you get erections while you sleep. A Doppler ultrasound of the blood vessels
in the penis is another test that will occasionally show a cause for poor erections.
Treatment
There are many effective treatments for erectile dysfunction. Currently, the most popular option is
sildenafil (Viagra), which is taken in pill form on an empty stomach about one hour before sexual
activity. It works in approximately 70 percent of men. (It is less effective in men with neurological
causes of erectile dysfunction such as prostate surgery, diabetes and spinal-cord injury.) Sildenafil can
cause minor side effects such as flushing and headache, but it has been shown to be safe in most men,
including those with heart disease. Psychological therapy such as counseling, behavioral therapy or
couples' therapy can be effective in men whose impotence is caused primarily by psychological factors.
Yoga considers that most diseases are due to insufficient life force, either in the body as a whole, or a
blockage of life force to one part of the body.
When the whole body has lowered life force, the result is a lowered vitality level, poor health and
susceptibility to infection
Yoga provides one of the best means of self-improvement and attaining one's full potential
KHANDASANA
Kanda means a bulbous root, a knot. The Kundalini sleeps above kanda (the place near the navel where
the nadis unite and separate). It gives Mukti (emancipation) to the yogins and bondage to the fools. He
who knows her knows yoga.
1. Sit on the floor with the legs stretched straight in front. Bend the knees, widen the thighs, bring
the feet towards the trunk until the heels are close to the perineum and keep the knees on the
floor. The position is similar to Baddhakonasana.
2. Hold the right foot with the right palm and the left foot with the left palm.
3. With the help of the hands, draw the feet up towards the trunk, invert the ankle, pull the knees
and thighs, and place the heels and the outer sides of the feet against the navel and chest. To
start with the feet are likely to slip down. Practice the pose for a few weeks, holding the feet
firmly against the chest.
4. Release the hands, and either stretch the arms straight and rest the back of the hands on the
knees or join the palms in front of the chest. Keep the back erect and stay I n the pose for about
30 seconds with deep breathing.
5. Advanced pupils may raise the hands, palms together, above the head. Then try to join the
palms behind the back and balance: this is the most difficult part of the asana.
6. Hold the feet with the hands, lower them to the floor and rest.

7. As the pelvic and other joints of the legs are rotated it takes a long time to master the pose.
Effect
Every muscle below the navel is exercised. The pose cures stiffness in the hip, knee and ankle joints. It
restores sexual energy and controls sexual desires.
The asana also exercises the Svadhisthana Chakra (the hypo gastric plexus) and the Manipuraka Chakra
(the solar plexus), thus helping proper digestion.

Erection Yoga
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Yogas health benefits are undisputed. Improved physical strength, flexibility, circulation, massaging of
the intestines, breathing, oxygenation all do wonders to our health both to keep us healthy, to restore
health when we are unwell, or indeed to keep us young as we naturally age. Ultimately any type of
yoga is beneficial to our body. In this short article we will be exploring a few erection yoga concepts,
ideas and poses.

simple pigeon pose

How Yoga Can Improve Your Erection

This article is not just aimed at men with potency issues (like I used to have them), but indeed men
from all age groups.
The reasons that Yoga will benefit your erectile functions are that
1. Yoga will stimulate blood flow around your pelvic area. This will benefit your erectile function
as well as your testicles, which in turn will help them produce testosterone (T). T is extremely
important or male health and youthfulness. Read my article here.
2. Yoga will make your hips more flexible and stronger, giving you a boost in the bedroom.
Whether or not you believe in energy flows around your body, this is the theory in brief. Yoga will
activate your second chakra (Sakral Chakra), which is located at the third and fourth vertebrae and just
above the pubic bone. It governs sex and reproduction, emotions and creativity by helping us seek
pleasure and enjoyment.

A person whose second chakra is in balance is creative, imaginative, adaptable and has a healthy sex
life. If your second chakra is out of balance, you are likely experiencing self-criticism, guilt and have a
compromised sex life.

Erecton-Yoga Poses

Suggested Yoga poses which are likely to help your erectile function are:
1.
2.
3.
4.

The Pigeon pose click here to learn more.

Dancers Pose click here to learn more.
Twisting Triangle click here to learn more.
Sacral Chakra Sun Salutation This is a very famous and powerful sequence of poses, which
are all relatively easy to perform. The fluidity of sun salutations is particularly effective in
stimulating the second chakra click here to learn more.

Here is a video of a well-known yogi Baba Ramdev discussing sexual disorders and how they are
treated with yogic poses.

Music
There is also music which you can listen to whilst you perform the yoga poses
Keep in mind that yoga is a life long learning process. Start slowly perhaps learning just one or two
simple stretches like the childs pose, then the more advanced pigeon pose and then move on to
learning sun salutations. Personally, I love those and try to do them every day, because they make me
feel great naturally, just through stretching and letting energy flow.

Conclusion
Yoga, which stimulates the second chakra helps us experience our lives more through feelings and
sensations. It helps us improve our awareness of feelings, emotions, pleasure, sensuality, intimacy and
connection.
As with any type of exercise, before you begin to practice yoga, check with your GP/physician/doctor.
Some poses can be challenging for the body and ultimately it is best to practice with a qualified yoga
teacher.
I am positive that practicing yoga will benefit not just your erection, but your health as a whole. I
would love to hear back in your comments how you are getting on.
Yoga is perfectly complimentary to taking Arginine and Pine Bark Extract to boost your circulation
naturally.
I have been doing both and it has been working a treat for me its gotten to the point where my
girlfriend is struggling to keep up. No joke, I just want sex all the time. A very naughty part of me has
to admit too, that the view in the yoga studio helps too!

4 Yoga Poses for Curing Erectile Dysfunction

Home Benefits of Yoga 4 Yoga Poses for Curing Erectile Dysfunction

Our reproductive organs are one of the most important and sensitive organs of the body and must be
taken proper care of for proper functioning.
There are many factors which can affect the health of the male reproductive organ and some of these
factors include stress, poor diet, deficiency of certain nutrients, high blood pressure, some chronic
condition and even age.
To cure any kind of an erectile dysfunction, yoga has proved to be very effective. The following are the
4 most effective yoga poses for treating this problem:
1. Ardha Ushtrasana

Photo Credit By:

satyaliveyoga.com.au
This pose is also called the half camel pose and is useful for toning the entire body and has positive
effects on the urogenital system of a male. To do this, you first have to sit on your knees, tilt the back
and lift the hips up in this position. Hold this position and adjust yourself in such a way that hips are
lifted high. Continue with normal breathing.
2. Udarakarshanasana

Photo Credit By:

satyaliveyoga.com.au
This is a pose which releases all the tension in the pelvic region and waistline it helps in treating
erectile dysfunction because it promotes the overall uro-genital health.
To do this pose, you will first have to sit on your knees and draw the higher right knee towards yourself
while the left one remains slightly lower. Now inhale and then exhale, and twist deep on the right side.
Hold this position for about 10 seconds and then switch legs.
3. Hasta Pada Uttanasana

Photo Credit By:

brigette108.blogspot.in
This pose is considered great for treating erectile dysfunction because it improves the blood circulation
near the pelvic area and makes the urogenital area more efficient. To do this, you will have to first stand

straight with feet 2 feet apart, pointed straight.

Now bend and hold the toe of both the feet with your hands and inhale and exhale in the process.
Complete 10 rounds of the same exercise everyday for maximum benefit.
4. Ardhachandrasana

Photo Credit By:

samanthagalloyoga.com
This is a superb pose as it helps in toning the pelvic region and boosts the health of the urogenital area
of a male. Moreover, this pose also improves stamina which too helps to eliminate the erectile
dysfunction.
To do this, you will first have to kneel, keeping the right foot ahead of you and bending your leg at the
knee. Now inhale and raise your hands overhead so that palms are kept together and arms are close to
your ears. Maintain normal breathing.

How To Treat Impotence With Yoga

Impotence is one of the major and most common causes of sexual unhappiness amongst couples. This
is typically characterized by the male sexual partners inability to sustain an erection or achieve
ejaculation. To a milder extent, this condition results in inconsistent or brief achievement of erection
and ejaculation.
Thankfully, certain yoga exercises come to your rescue if you are experiencing symptoms of
impotence. Alcoholism, depression, stress, diabetes, kidney failure, multiple sclerosis and prostate
cancer, have been identified as some of the causes of the occurrence of this condition in men. These
exercises, along with medical treatment, will surely restore your sexual happiness, if you follow them
for the time periods suggested by your yoga coach and physician.
- See more at: http://www.findhomeremedy.com/how-to-treat-impotence-withyoga/#sthash.ehHbtYuw.dpuf

Yoga Exercises For Impotence

Pranayama (Yoga Breathing)
Pranayama or Yoga Breathing Exercises are one of the most effective breathing exercises to eliminate
toxins from your body and enrich it with fresh oxygen. Pranayama consists of a set of rhythmic
breathing exercises that are known to be effective in treating even lethal diseases such as cancer.

- See more at: http://www.findhomeremedy.com/how-to-treat-impotence-withyoga/#sthash.ehHbtYuw.dpuf

A simple pranayama exercise that you could practice, for relieving stress, is to simply breathe in
and breathe out with full awareness and in a timed manner. This exercise is aimed at relieving
stress, which is one of the major causes of impotence, in the present times. Take a deep breath, slowly,
focusing on it. Hold it for a couple of seconds. Release it, slowly, while focusing on the process
completely. This exercise should be practiced as the first yoga exercise for approximately 9 minutes.

Bhujangasana (Snake Or Cobra Pose)

Bhujangasana makes you assume a snake-like pose, while performing it. Lie down on the floor on your
abdomen with your entire body in contact with the floor (you should be resting on a yoga mat) with
your mid-foot in total contact with the floor, on the other side of your sole. Place your hands by your
side and lift your body from the head to the abdomen regions, above the ground.
- See more at: http://www.findhomeremedy.com/how-to-treat-impotence-withyoga/#sthash.ehHbtYuw.dpuf

Turn your face upwards and point your gaze towards the top. Remain in this position for 30-60 seconds
and return back to the resting pose. Repeat this exercise 3-5 times every day. You can do more if you
want. This improves sexual health by relieving stress, by strengthening the reproductive organs and by
awakening kundalini.
Pawanmuktasana (Wind Relieving Pose)
Pawanmuktasana is beneficial in treating impotence, amongst other benefits, by stimulating the
reproductive organs. To perform this asana, lie down flat on your back on a yoga mat. Bend your
knees and bring them together to your chest.
- See more at: http://www.findhomeremedy.com/how-to-treat-impotence-withyoga/#sthash.ehHbtYuw.dpuf

Raise your head and neck, hug your knees with your arms and try to touch your knees with your nose.
Stay in that position for 30-60 seconds and return to resting position. Repeat this exercise 3-5 times.

Also Read
Effective Yoga Poses For Shoulder Releasing
How To Lose Belly Fat With Yoga
Highly Effective Yoga Exercises For Diabetes
Kandasana (The Knotted Root Pose)
Kandasana is specially dedicated to improve sexual health by addressing all kinds of sexual ailments. It
stimulates the reproductive organs of males.

To perform this asana, squat on the floor, bend your legs at your knees and pull them towards
your chest, with your soles touching your chest. Remain in this position for 30-60 secs, return to
resting position and repeat this exercise.
Surya namaskara (Sun Salutation Pose)
The Suryanamaskara comprises 12 poses which make the performer assume the different poses of
saluting the Sun. The Surya Namasara poses have a wide range of benefits, including the
improvement of sexual health. They should be performed early in the morning, preferably, during
sunrise.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you
are following any advice at your own risk and will properly research or consult healthcare
professional. - See more at: http://www.findhomeremedy.com/how-to-treat-impotence-withyoga/#sthash.ehHbtYuw.dpuf

Yoga: A Remedy for your Thyroid

Home Yoga Poses for Relaxation Yoga: A Remedy for your Thyroid

Thyroid disorders have become common these days and can strike anyone from any walk of life or any
age group though the prevalence is common in women. It is a health condition caused by the lack of
production of Thyroid hormones due to the dysfunction of thyroid gland.
Many people, with hypothyroidism experience muscle and joints pain as well as increased feeling of
tiredness and fatigue among other symptoms. Since thyroid gland is an endocrine gland that controls
the bodys metabolism, this disorder needs to be treated medically without delay. In addition to the
medical treatments, you can also do regular yoga practice which helps managing many of its
symptoms.
As yoga is incorporated with several components like asanas, breathing, pranayama, meditation and
devotional sessions, it can help relieve the symptoms. However it is advisable to do so in tandem with
your doctors advice.

Following is a
list of yoga postures and breathing exercises to help you get relief of thyroid:

Shoulder Stand (Sarvangasana) with Support

Sarvangasana affects the thyroid and parathyroid glands directly which are located in the neck region.
Due to the firm chin block in this posture, blood supply to these glands is increased and thus the
efficiency too. This asana is done by balancing the entire body on the shoulder.

Plow Pose (Halahasana)

This is another inverted asana which helps stretching all the muscles, while stimulating thyroid,
parathyroid and abdominal organs. This restorative pose improves blood circulation, is therapeutic for
headache and migraine and also helps relieve fatigue.

Fish Pose (Matysasana)

This asana can be performed while keeping your legs in padmasana or kept straight. It is an excellent
asana for stretching and toning the front of your neck and abdominals. It relieves tension in the neck
and tones the parathyroid and thyroid glands.

Kapalbhati (Skull shining)

Kapalbhati pranayama is good for treating hypothyroidism. It is a kind of breathing exercise that helps
in improving blood circulation, makes more oxygen available to the body and thus body becomes more
active and can fight the lethargy most thyroid patients confront.

Alternate Nostrill Breathing (Nadi Shodhan)

In this technique, you inhale from one nostril and exhale from the other and vice versa. This helps to de
stress your mind and reduces tiredness and fatigue. This yoga posture is particularly advised to treat
hypothyroidism naturally.
In short, practicing yoga on a daily basis will have tremendous benefits for people suffering from a
hypothyroid condition. As stress is considered as one possible cause for this disease, Yoga helps
immensely by getting rid of physical and mental tension. Of course, like in any other disease, disorder
or ailment, you should always check with your doctor before beginning any alternative treatment. So a
healthy diet along with your medical treatment and yoga practice will definitely help you fighting your
thyroid.

Breathing Techniques in Bikram Yoga

Home Yoga Techniques and Disorders Breathing Techniques in Bikram Yoga

Bikram yoga or hot yoga is another popular form of yoga which is originated from the traditional Hatha
yoga techniques. This consists of the same series of 26 postures as well as the breathing exercises.
Bikram yoga is typically practiced under temperatures higher than normal room temperature.
Breathing have paramount importance in any yoga or meditation practice. By focusing on proper
breathing techniques in yoga you can improve your mental and physical health. In line with breathing
properly to ventilate your body, during your Bikram yoga practice, it is significant to learn the right
breathing techniques.

Following tips
will significantly help you to do proper breathing while practicing Bikram yoga:

The 80-20 Breath

The 80-20 breath is one of the two fundamental breathing techniques used in Bikram yoga. You can
practice it this way: while taking a deep breath you expand your abdomen and ribcage as much as
possible. Now while holding this posture, breath normally but remember to maintain your lungs 80
percent full at all times. You have to breath using only the upper 20 percent of the lungs. As you are
holding in the posture, exhale and inhale only into the upper portion of your lungs.
The 80-20 breath is suitable for standing poses and backbends in Bikram yoga where this technique
helps you to maintain your balance as well as increase your energy levels in the pose.

The Exhalation Breath

The exhalation breathing technique is used to move into forward bending postures. In this you have
exhale all the air in your lungs at once. This technique helps to rotate your pelvis properly into the pose
as well as stimulate your digestive organs. It also protects lumbar spine from injury and also relaxes
tension from your muscles as you start doing forward bending poses.

The Standing Deep Breathing Pose (Pranayama)

This is the beginning posture in Bikram yoga which helps filling your muscles and organs with oxygen
as well as expanding your lungs. This also calms the mind. As per your trainers instructions while

maintaining your accurate posture, do the breathing slowly and carefully.

You need to practice the Bikram yogas standing and sitting postures breathing techniques
appropriately under a professional trainers guidance. It is very important to coordinate your breath and
your movements and you have to remember to inhale as you move upward and exhale as you bend
forward.
These deep breathing techniques help ventilating your whole body while relieving muscle tension and
relax your mind. As breathing techniques play a major role in yoga, the proper way of doing it can
improve our mental and physical health.

3 Most Effective Yoga Poses for Reducing Hip

Pain
Home Yoga Postures for Reducing Pain 3 Most Effective Yoga Poses for Reducing Hip Pain
Hip pain is a common type of a pain which is often accompanied with a lot of stiffness in the area of
the lower back and the hip. Since hip supports our body, this pain can be extremely unbearable and
discomforting. But by doing a few yoga poses on a regular basis, you can reduce the hip and lower
back pain. The following are the 3 most useful and effective yoga poses for reducing hip pain:
1. Butterfly pose

This is a great pose for stretching the hips and finding relief from the pain. Heres how it is supposed to
be done:
Sit on the floor and bend both your knees in such a way that your feet are brought together.
Now by using your hands, open your feet like a book.
Draw your belly in and keep your spine tall. After this, slowly bend forwards and do this in such
a way that you draw your torso towards your legs.
Press your elbows against the inner knees while your hands are on the floor and hold this
posture for about 5 breaths.
2. Double pigeon pose

This is another superb pose for all those who wish to find relief from the hip pain. You can follow the
following steps to achieve it:
Start this pose from the butterfly pose and then bring your right shin on top of the left one so
that they are parallel to one another. Your right knee should be above the left ankle at this point.
At this point, look down and see whether your legs are making a triangle or not. If not, then you
are doing it wrong.
The next step is to stay in that pose and hold this position for about 5 breaths.
3. Seated T pose

This is an intense pose which is found to be effective for those who have hip pain. The following are
the steps to do this pose:
This pose has to be started from the double pigeon pose. After this, make use of your hands to
wiggle both your feet a little away from each other. Now keep your shins in a straight line in
such a way that a T shape is formed with your legs.

 The next step is to flex your feet, bend forward and press both your palms into your ankles.
Hold this pose for 5 breaths and then release to experience relief from the pain.

4 Yoga Poses for you When you are Travelling

Home Yoga Poses for Relaxation 4 Yoga Poses for you When you are Travelling

Most regular yoga practitioners or rather an individual who is used to working out daily will miss his/
her routines on the days when they are travelling. Missing out on these routine can throw your day or
your daily life balance out for a toss and you can end up feeling low on energy when you need it the
most- i.e. when travelling. But all of you travellers neednt worry about missing out on the yoga
workout.
Though you may not be able to perform your daily yoga routine, you can still perform or practice a few
yoga poses even when you are travelling. These easy yoga poses will not only prevent you from
completely missing out on your daily regime but will also help you deal with the tensions that may

build up due to the travel.

So follow these very easy any time yoga poses for travellers:

1. Half downward- facing Dog Pose

Stand facing a wall, about three feet away from it with legs joint and directly under the hips. Bend
forward from waist and keep feet shoulder width apart. Then bend further forward bringing your torso/
back parallel to the floor and pressing your hands on the wall. This stretches out your core, back, legs
and releases any tension in the regions. All you need to perform this pose is a wall which can be found
anywhere even when you are travelling.

2. Seated Forward Bend Pose

Begin by sitting on the floor, legs joint and extended in front of you. Keep your back straight and
slowly bend forward from your waist. Reach your toes and try touching your legs/ knees with your
head. Bend as forward as you can comfortably. This pose can be modified as per travel arrangements
for example you can sit in a chair at the airport with legs hip width apart and perform the pose.

3. Sukhasana/ Shoulder Stretch Pose

Sit/ Stand
straight with spine erect and shoulder tight. Extend one of your arms across your chest in the opposite
direction bringing your upper arm close to collarbones. Clasp your arm with the other hand and stretch
the arm bringing the clasping arm closer to your body. Hold the pose and repeat it a few times.

4. Savasana/ The Corpse Pose

Lie down on
your back with arms next to your hips, legs straight and joint. Lay down while taking in relaxing
breaths. Hold this pose and repeat.
Photo Credit By: theyogasanctuary.biz

Top 5 Yoga Pose for Stress Management

Home Yoga Poses for Relaxation Top 5 Yoga Pose for Stress Management
Practicing yoga doesnt only have has a positive impact on your body but also on your mind. It is a fact
that yoga helps in relieving stress and anxiety and may also prove useful for anger management. There
are certain poses which work particularly well for stress management and the following are some of the
best of such poses:
1. Anjali Mudra

This is a posture of yoga which is known to induce a state of awareness in a person and tends to
decrease anxiety. This yoga pose helps in attaining balance of the mind and the body and its impact is
close to the impact of meditation. This pose can be achieved by sitting with crossed legs with your
eyes closed. Focus on your breath and feel a sense of calmness surrounding you.
2. Sukhasana

This is another great Yoga posture which helps in stress management and is easy to achieve. Apart from
stress management, this pose also has several other benefits as well. It reduces physical and mental
exhaustion, thereby promoting peace and calmness. To achieve this pose, you have to sit with your
spine straight and you must focus on your breath for atleast 60 seconds.
3. Marjaryasana

This is a superb pose managing stress and anxiety. Apart from this, it has many other health benefits
such as stimulating the spinal fluid and the digestive tract. To achieve this pose, you have to get down
on all your fours and then raise your back up towards the wall with your knees placed on the ground.
This is a powerful stress buster and is also known as the cat pose.
4. Bitilasana

This posture is also known as the cow posture and is a yoga practice which eases the mind and calms
the senses. This pose also massages and stimulates the belly organs and creates a certain emotional
balance as well. This is similar to the cat pose with the difference that in this pose, you need to look up
with your hip level little above your waist level.
5. Uttana Shishosana

This pose is also referred to as the extended puppy pose and in this, you need to get a balance between
the downward facing dog pose and the child pose. This pose lengthens your spine and calms the mind
a great deal. This pose is often used to decrease or relieve the symptoms of tension, insomnia and
chronic stress.
Photo Credits By: care2.com

Stay Fit and Healthy With These 5 Easy to

Perform Yoga Poses at Office
Home Yoga Poses for Relaxation Stay Fit and Healthy With These 5 Easy to Perform Yoga Poses at
Office
A lot of people complain about not getting enough time to do yoga or to include yoga exercises in their
busy schedules. Who said yoga was only possible at home or at open spaces or surroundings? Well
there are many yoga poses that you can do even while you are at work or office. So if you are feeling
stressed or stiff sitting at that desk for hours together, you can try out the following given yoga poses:
1. Mountain pose

Mountain pose is one of the easiest poses that you can do while sitting on your office chair. For this,
first sit in an erect position, clasp together your hands and then extend your arms in the forward
direction. Now the next step is to turn your arms away from you and raise them in such a way that

your palms extend towards the ceiling. Stretch yourself and feel that you are growing taller. This is a
great pose for stretching your neck, arms and spine.
2. Eagle arms and legs

Another pose you can try sitting in your office is the eagle arms and legs pose. To do this one, sit erect
on your office chair and place your arms at an angle of 90 degrees in front of you. Now cross your
arms such that your right one is above the left arm. Now you have to interlock both your arms and put
your palms together with the tip of your finger. This pose is helpful for strengthening back muscles
and shoulders.
3. Twist

Twisting is also one of the easy exercises that has many benefits and can be done at your workplace.
To do this, place one of your arms on the chair and then twist/turn your abdomen and chest to the right
side. At this point, your right shoulder should be moved back and your left shoulder should move
forwards.
4. Thread the needle

This is a superb pose for those who wish to relieve stiffness of lower back. For this, sit erect and cross
your right leg over the left knee. Now flex both your feet and lift them up. Now clasp your hands
under the knee. Now reverse sides and do again.
5. Lotus preparation

This is a meditation pose in which you need to sit comfortably in your chair and focus on your
breathing. It helps you to calm yourself and reduce stress levels.
Photo Credits By: fitsugar.com

5 Yoga Poses for Sound Sleep

Home Yoga Poses for Relaxation 5 Yoga Poses for Sound Sleep
Yoga is surely known for its many physical benefits such as decreasing muscle soreness, removing
stiffness, improving flexibility and making one more active and energized. But one benefit of yoga
which a few are aware of is that Yoga can help in sound sleep. The following are the 5 Yoga poses
which will promote sound sleep:
1. Supported Inversion

This is a pose in which you need to lie down in such a way that you are perpendicular to an empty
wall. This can be achieved by placing your legs on a wall and bringing your hips to where the
floor/carpet and the wall meet. You must place your arms on your side and take long breaths.
2. Reclined Butterfly
This is another pose which helps in sound sleep. In this, you need to first lie down on your back, put a
pillow under your spine, bring the feet soles together and then let both the knees drop on the sides. The
pillow will decrease the stretch in your hips which must be off the pillow.
3. Pigeon Pose

To achieve this pose, you need to first be on all the fours and then place the knee of your right leg
behind the wrist of your right hand. Now the left leg has to slide back and after placing a pillow
lengthwise, lay down your belly onto the pillow. Even your chest must be down on the pillow and your
arms must be on the sides. This pose can be repeated on the opposite side.
4. Reclined Spinal Twist

This is a superb pose which has proved effective for many people as far as sound sleeping is concerned.
In this pose, you first need to lie down flat on your back and then bend the knee of your right leg in the
direction of your chest. Now cross the right knee over the left side of the body and feel the stretch in
your spine. You can also use a pillow to make this pose comfortable.
5. Plow Pose

This is another effective pose for promoting sound sleep. In this, first you have to lie on your back and
then with the help of your abdominal muscles, lift your legs over your head till the point your toes
touch the floor area which is behind your head. You can also do this pose against a wall so that your
toes touch the wall on the back rather than the floor.
Photo Credit By: care2.com