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Cat-Cow Pose (Marjaryasana-Bitilasana)
This is a gentle, rhythmic flow between arching and rounding your spine that warms up your body and relieves back stiffness. Start in a tabletop position (hands under shoulders, knees under hips). Inhale, arch your back, lifting your head and tailbone (Cow Pose), then exhale, round your back, tucking your chin and pelvis (Cat Pose), and repeat slowly for 8–10 breaths. Monsoon benefits are loosening a stiff spine caused by cooler, damp weather. This improves circulation and breath flow, and it is soothing when paired with the sound of rain.
Child’s Pose (Balasana)
This deeply restorative pose invites rest and surrender, helping you relax both body and mind. Sit back on your heels, lower your forehead to the floor, and stretch arms forward or alongside the body. Breathe deeply, focusing on long exhalations. Monsoon benefits are that it releases tension from hips, back, and shoulders and reduces stress and anxiety—perfect for slow, rainy days. Also, it enhances mindfulness as you tune into the sound of falling rain.
Tree Pose (Vrikshasana)
This is symbolic of grounding and stability. this balancing pose connects you to nature’s calm energy—ideal for practicing near windows or in a garden during monsoon drizzle. Stand tall, shift weight onto one leg. Place the sole of your other foot on your inner thigh or calf (avoid the knee), then bring palms together at the chest or raise arms overhead and focus on your breath and balance for 30 seconds on each side. Monsoon Benefits are that it improves focus and inner stability, strengthens legs and core, and cultivates calmness amidst external chaos (like rainstorms).
Seated Forward Bend (Paschimottanasana)
A deeply introspective stretch that encourages you to fold inward, just like the reflective mood that often comes with rainy weather. Sit with legs extended forward. Inhale to lengthen the spine, exhale to fold forward from the hips. Rest hands on shins, feet, or the floor. Monsoon benefits are that it stretches back, hamstrings, and calves; this calms the nervous system and reduces fatigue, and deepens emotional release during introspective moments.
Cobra Pose (Bhujangasana)
This gentle backbend opens your heart and chest, countering any sluggishness or heaviness brought on by rainy weather. Lie on your stomach, place hands under shoulders, then inhale, press into your hands, and lift your chest off the floor and keeping shoulders relaxed and elbows slightly bent. The monsoon benefits are that this boosts energy and improves posture, opens the chest for deeper breathing, and also lightens mood and fights rainy-day lethargy.
Legs Up the Wall Pose (Viparita Karani)
The ultimate restorative pose—simple yet deeply soothing for the body and mind, especially during cozy, rainy evenings. Lie on your back with your hips near a wall, then extend your legs upward along the wall and relax your arms beside your body, and stay in the pose for 5–10 minutes, breathing slowly. The monsoon benefits are that it improves blood circulation and reduces leg swelling, calms anxiety and stress, and is deeply relaxing during stormy weather.
Lotus Pose with Breathwork (Padmasana + Pranayama)
A meditative seated posture paired with mindful breathing to center yourself and tune in to the soothing rhythm of rain. Sit cross-legged or in lotus pose, then rest hands on knees, palms facing up or in a mudra, and close your eyes and practice deep breathing or alternate nostril breathing (Nadi Shodhana). The monsoon benefits that it enhances mental clarity and emotional balance, strengthens the lungs and immune system, and deepens the connection with nature’s calm energy.
DISCLAIMER:- This photo gallery is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.
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