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Viparita Karani, Ashwini mudra & Ardha shalabhasana

Natural Body balance through yoga: Viparita Karani, Ashwini Mudra & Ardha Shalabhasana Yoga is not just about flexibility or strength. It is a holistic science that nurtures our internal systems, including digestion, elimination, hormones, and energy balance. In this article, we will explore three deeply beneficial yet simple yoga techniques: Viparita Karani (Legs-up-the-wall pose) Ashwini Mudra in Vajrasana Ardha Shalabhasana (Half Locust Pose) Each practice activates important energy systems in your body ( like Apana Vayu) and supports healing, detoxification, and strength from within. These are suitable for most people and can be included in daily routines. 1. Viparita Karani - The Gentle Inversion for inner healing  name meaning: Viparita = Reverse Karani = action So, it means "the act of reversing." This refers to reversing the natural flow of gravity-raising the legs up to allow reverse circulation  How to Practice: Lie flat on your back near a wall. Slowly extend y...
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Top 5 Evening Yoga asanas to Relieve Stress

Top 5 Evening yoga asanas to relieve stress and sleep better naturally

Evening yoga can help calm your body, relax your mind, and prepare you for deep, peaceful sleep.

Introduction

In today's busy lifestyle, stress, anxiety, and lack of proper sleep have become very common. After a long day, your body and mind need rest and relaxation. Evening yoga is a natural way to unwind and signal your body that it's time to slow down. Practising a few gentle yoga poses in the evening can help you release the stress of the day, reduce tension, and promote better sleep.

Benefits of Evening Yoga

  • Reduces mental Stress and anxiety 
  • Relaxes tight muscles after a long day 
  • Balances hormones and calms the nervous system
  • Improves the quality of sleep
  • Helps relieve back, neck, and shoulder tension

Top 5 Evening Yoga Asanas for Relaxation

1. Balasana ( Child's Pose)

This is a resting posture that gently stretches your back, hips, and thighs. It's perfect to calm your mind.

How to do:

  • Kneel on the floor, sit on your heels, and bend forward.
  • Keep your arms extended in front of you or rest them at your sides.
  • Breathe deeply and stay here for 1-2 minutes.

 Benefits:

  • Calms the nervous system
  • Relieves back and shoulder stress.

2. Supta Baddha Konasana (Reclining Bound Angle Pose)

A gentle hip-opener and heart-opener to relax your body and mind.

How to do:

  • Lie on your back, with your feet and knees apart and touching the floor.
  • Place cushions under the knees if needed.
  • Rest your hands on your belly or sides.

Benefits:

  • Opens the hips
  • calms the mind
  • Reduces fatigue and menstrual stress

3. Viparita Karani (Legs-up-the-wall pose)

A passive pose that drains fatigue from the legs and promotes relaxation.

How to do:

  • Lie down and place your legs up against a wall.
  • Keep your arms relaxed by your sides.
  • Close your eyes and breathe gently for 5-10 minutes.

Benefits:

  • Improve circulation
  • Relieves tired legs
  • Reduces anxiety and stress

4. Paschimottanasana (Seated Forward Bend)

A soothing pose that calms the mind and stretches the spine.

How to do:

  • Sit with your legs extended forward.
  • Inhale and raise your arms up, exhale and bend forward, arms extended.
  • Try to touch your toes, but don't push.

Benefits:

  • Relieves mild depression
  • Stretches the spine and hamstrings
  • Reduces stress and improves digestion

5. Savasana (Corpse pose)

A final resting pose to end your practice and let go of the day.

How to do:

  • You lie down and spread your arms and legs comfortably.
  • Close your eyes and focus on your breath.
  • Stay for 5-10 minutes.

Benefits:

  • Deep relaxation.
  • Helps reset your nervous system.
  • Improves overall sleep quality.

Evening Breathing practice: Nadi Shodhana

This is a simple breathing technique that helps balance the brain and promote mental calmness.

How to do:

  • Sit comfortably. Close your right nostril with your thumb. Inhale from the left.
  • Close the left nostril, and exhale through the right. Inhale from the right.
  • Switch and repeat. Do 5-10 rounds.

Benefits:

  • Clears mental clutter
  • Brings deep calmness
  • Supports deep sleep

Tips for Evening Yoga Practice

  • Practice in a quiet, dimly lit space
  • Use a yoga mat or a soft surface
  • Play calming background music if you like
  • Avoid eating just before practice

Conclusion

Evening yoga is a peaceful way to end your day with gratitude, stillness, and calm. Just 15-30 minutes of gentle breathing exercises can transform your sleep quality and reduce daily stress. Make evening yoga a regular part of your life and watch your mind and body slowly shift toward deep rest and healing.

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