- Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
- Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
- Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.
- Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
- Take a deep breath in and bring the torso up.
- As you exhale, gently release the posture. Straighten the legs out in front of you and relax.
Legs-up-the-wall Pose (ViparitaKarani): Lie down straight on your back. Now lift one leg up, followed by the next, and let your feet rest on the wall.
Extend the arms along the sides, palms facing up.
Now close your eyes and keep taking deep breaths as you relax into the pose. You may use an eye cushion over your eyes to block the light and completely relax. Stay in the pose for as long as you comfortably can and then slowly come out, bringing the legs down.
An excellent pose to relieve tired legs and feet, helps increase blood supply to the brain and relieve mild headache, and calms the mind.
Besides the above, lying down in Shavasana (Corpse Pose) and Yoga Nidra after meals helps relax the entire system.
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