Praveen Moves

5 Yoga Poses for PCOD 🌿🧘‍♀️

PCOD can affect hormones, metabolism, stress levels, digestion, and menstrual health. A consistent yoga practice may help support overall wellbeing by combining movement, relaxation, strength, and mindful breathing. ✨

🧘‍♀️ Legs Up the Wall — Helps calm the nervous system and promote relaxation.
🏹 Dhanurasana — Strengthens the body and supports mobility around the abdomen and hips.
🦗 Shalabhasana — Builds back-body strength and encourages active movement.
🌉 Bridge Pose — Strengthens the glutes and pelvic region while opening the front body.
🌿 Malasana — Encourages hip mobility and comfortable pelvic movement.

Remember, yoga is a supportive practice—not a replacement for medical care. For PCOD, combine regular movement with adequate sleep, balanced nutrition, stress management, and appropriate professional guidance. 💚

Save this routine 📌 and share it with someone who needs a little more mindful movement in their day!

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Trikonasana — Triangle Pose 🔺🧘‍♂️

Trikonasana, or Triangle Pose, is a standing yoga posture that combines strength, balance, mobility, and spinal awareness. It creates a strong foundation through the feet while opening the hips, hamstrings, chest, and shoulders. 🌿

Start with your feet wide apart and turn one foot outward while keeping the opposite foot slightly inward. Extend both arms at shoulder height, reach forward, and then lower one hand toward the shin, ankle, or floor while the opposite arm reaches toward the ceiling. Keep the chest open and the spine long rather than collapsing into the lower side.

One of the key benefits of Trikonasana is its ability to improve hip and hamstring flexibility while encouraging better movement through the thoracic spine. It also strengthens the legs, ankles, and core, helping develop stability and body awareness. 💪

The posture can be especially useful for practitioners who spend long hours sitting, as it encourages an active lengthening of the side body and promotes more balanced movement through the torso.

✨ Key benefits:
• Improves hip & hamstring mobility
• Strengthens legs and core
• Opens the chest and shoulders
• Encourages spinal length and rotation
• Improves balance and body awareness
• Builds stability through the feet and ankles

💡 Tip: Don’t force your hand to reach the floor. Prioritize a long spine, open chest, and stable legs over depth.

Practice slowly, breathe steadily, and focus on creating space rather than forcing the posture. 🙏🧘‍♂️

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🌿 5 Yoga Poses Every Woman Should Know 🧘‍♀️✨

Yoga can be a beautiful way to improve mobility, build strength, release everyday tension, and reconnect with your body. Here are five simple yet powerful poses to include in your regular practice:

1️⃣ Baddha Konasana (Bound Angle Pose) 🦋
Helps open the hips and inner thighs while improving flexibility around the groin. It can be a gentle pose for relaxing and preparing the body for deeper hip-opening movements.

2️⃣ Malasana (Garland Pose) 🌿
A deep squat that works on hip and ankle mobility while encouraging an upright, grounded posture. It can also support comfortable digestion.

3️⃣ Happy Baby Pose (Ananda Balasana) 👶
A playful, relaxing posture that gently opens the hips and releases tension around the lower back. It can be especially calming toward the end of a practice.

4️⃣ Bridge Pose (Setu Bandhasana) 🌉
Strengthens the glutes, legs, and back while opening the front of the hips and chest. Regular practice can help develop better body awareness and postural strength.

5️⃣ Shoulder Stand (Sarvangasana) 🧘‍♀️
An advanced inversion that requires good shoulder, neck, and core control. Practice it only when you have the necessary preparation and guidance.

✨ Remember: yoga isn’t about forcing your body into a shape. Move gradually, breathe comfortably, and respect your body’s limits.

Which one is your favorite? 👇

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🐍 Bhujangasana — How Teachers Should Correct This Posture 🧘‍♀️

Bhujangasana, or Cobra Pose, is more than simply lifting the chest. For yoga teachers, the real skill lies in helping students find the right balance between strength, mobility, breath, and control. 🌿

When correcting this posture, begin by observing the student rather than immediately adjusting them. 👀 Look at the spine, shoulders, elbows, pelvis, legs, and neck.

✨ 1. Lift from the spine
Cue the student to use the back muscles to lift the chest instead of pushing strongly through the hands.

✨ 2. Open the chest
Encourage broad collarbones and a gentle forward-and-up movement of the chest.

✨ 3. Shoulders down & back
Guide the shoulders away from the ears while maintaining relaxed, controlled movement.

✨ 4. Protect the lower back
Ask the student to engage the core and lengthen the spine. Avoid forcing a deeper backbend or creating unnecessary compression.

✨ 5. Engage the legs & glutes
Keep the thighs grounded and encourage active legs to create stability throughout the pose.

✨ 6. Align the neck & gaze
The neck should remain long. Encourage a gentle upward gaze without throwing the head backward. 👌

As a teacher, remember that correction doesn’t always mean physical adjustment. Verbal cues, demonstration, visual feedback, and mindful touch can all help a student understand their body better. 🤝

The goal is not to make the pose look deeper—the goal is to make it safer, more stable, and more comfortable.

📌 Save this guide for your next teaching session and share it with another yoga teacher!

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Can you do handstand
One-arm handstand isn’t just about kicking up and hoping for balance—it’s a combination of strength, alignment, body awareness, and precise weight shifting 🤸‍♀️🔥

In this challenging skill, the supporting hand becomes your primary foundation. The fingers actively grip and press into the ground to make tiny adjustments and control your balance. The supporting arm stays strong and straight, while the shoulder remains elevated and stable 💪

The core and glutes work together to keep the body connected and controlled. Keeping the hips stacked over the supporting shoulder helps bring your center of mass closer to the base of support, making balance more efficient. The legs stay long and active, with the feet reaching upward to maintain a clean line 🧘‍♀️✨

The free arm can extend outward to help create counterbalance, while your gaze and breathing remain calm and focused. Even small changes in finger pressure, shoulder position, or hip alignment can dramatically affect your balance.

Building a one-arm handstand takes patience. Start by developing a strong two-arm handstand, wrist and shoulder strength, core control, and controlled weight shifts before progressing to one arm.

Remember: strength gives you the foundation, but control and alignment create the balance. Practice progressively, stay consistent, and respect your body’s limits. 🌿🔥

Would you try the one-arm handstand? Comment “ONE ARM” if you want a progression tutorial! 👇

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