10 Best Essential Oils for Women You Never Know

Essential oils are also known as volatile oils, ethereal oils, aetherolea, or simply as the oil of the plant from which they were extracted, such as oil of clove. An oil is "essential" in the sense that it contains the "essence of" the plant's fragrance—the characteristic fragrance of the plant from which it is derived. Essential oils are generally extracted by distillation, often by using steam. Other processes include expression, solvent extraction, absolute oil extraction, resin tapping, and cold pressing. They are used in perfumes, cosmetics, soaps and other products, for flavoring food and drink, and for adding scents to incense and household cleaning products.

Essential oils have made a difference in women’s health for centuries and, whether you realize it or not, they are all around us. They are found in plants, roots, seeds, flowers, bark and fruit.

1. Clary Sage Oil

Clary sage oil is extracted from the clary sage herb (Salvia sclarea), which in the past was found in Southern France, Italy and Syria, but today is cultivated worldwide. Clary Sage oil kills bacteria and fungi. It is also helpful for women who troubles with irregular, obstructed or painful menses, you can try clary sage oil before you spend a fortune on specialized treatment from a gynaecologist. It has no side effect so you should not be worry about it. It simply stimulates the opening of obstructed menses and makes them regular, while easing the pain.

2. Oregano (ajavaayan) Oil

Oregano oil and oregano have been used in folk medicine since ancient times, including by Hippocrates. Oregano essential oil is extracted from the leaves of the oregano plant. Oregano or its oil may be used as a dietary supplement.

This powerful oil is beneficial for regulating menstruation and delaying the onset of menopause. Those suffering from obstructed menses may also find relief by using oregano essential oil. It has a substance that stimulates or increases menstrual flow and help a woman reduce her symptoms of oncoming menopause, including mood balance and hormonal shifts.

3. Orange Oil

Orange oil is an essential oil produced by cells within the rind (outer skin of the fruit) of an orange fruit. It is a by-product of orange juice production by centrifugation, producing a cold-pressed oil. It is composed of mostly (greater than 90%) d-limonene and is often used in place of pure d-limonene. D-limonene can be extracted from the oil by distillation. The smell of orange oil is very good and soothing in nature and relaxes your mood. Because of this property, orange essential oil used in aromatherapy. Women mostly feel more depressed and problems and orange essential oil can relax their mood .

4. Bergamot Oil

Bergamot essential oil is a cold-pressed essential oil produced by cells inside the rind of a bergamot orange fruit. It is a common top note in perfumes. Bergamot essential oil is a major component of the original Eau de Cologne composed by Farina at the beginning of the 18th century. The scent of bergamot essential oil is similar to a sweet light orange peel oil with a floral note. 

This light citrus essential oil has a range of benefits for skin, body and general well being. It balances oily, acne prone skin, minimizes the look of scars and marks on the skin and tones the skin by making evening the production of melanin. Bergamot oil is beneficial for skin, it is also a relaxant that soothes nerves to help cure ailments associated with stress such as sleeplessness and depression. Its antimicrobial properties prevent the growth of germs that cause body odor. The refreshing and citrusy smell of bergamot oil is used as a natural deodorant and air freshener.

5. Lemon Oil

lemon essential oil comes from the cold-pressing the lemon peel and not the inner fruit. The peel is the most nutrient dense portion of the lemon in terms of fat soluble phytonutrients. A study was conducted for the effects of lemon essential oil on pregnant women during bouts of nausea and vomiting. Around 100 women participated in the study and results showed that the symptoms dramatically decreased just after 2 days compared to the placebo group. After 4 days the essential oil group experienced an average of 33% decrease in nausea and vomiting!

6. Chamomile Oil

Chamomile was described in ancient medical writings and was an important medicinal herb in ancient Egypt, Greece, and Rome. chamomile is used as a dietary supplement for sleeplessness, anxiety, and gastrointestinal conditions such as upset stomach, gas, and diarrhea. It is also used topically for skin conditions and for mouth sores resulting from cancer treatment. The flowering tops of the chamomile plant are used to make teas, liquid extracts, capsules, or tablets. The herb can also be applied to the skin as a cream or an ointment, or used as a mouth rinse.

7. Basil (Tulsi) Oil

The various basils have such different scents because the herb has a number of different essential oils that come together in different proportions for various breeds. The strong clove scent of sweet basil is derived from eugenol, the same chemical as actual cloves. Studies of the Basil essential oil showed that it has the antifungal and insect-repelling properties. A natural healing and immunity-building ingredient. 

Basil has been used in traditional Ayurvedic medicine since time ancient times. When used topically and massaged into skin, it adds luster to dull-looking skin. Basil oil also used to treat the symptoms of acne and other skin infections. It's oil-absorbing properties strip away excess scalp grease or product buildup in hair while adding shine. Basil oil is widely used in aromatherapy for to treat respiratory issues as well as tension, mental fatigue, migraines and melancholy. When diffused, Basil helps promote mental clarity for a stress-relieving experience.

8. Geranium Oil

Geranium oil prevents hair loss and makes the hair strong. It is perfectly suited for oily hair and is also effective at controlling dandruff. Geranium oil removes fatigue & tiredness off the body from a hard day at work and fights off anxiety & depression making you calm and relaxed. This Oil is a deodorant and can be used to help with body odour. It can keep you fresh with a clean aroma all day long. Geranium oil is effective in treating rough, dry and dehydrated skin and is used to treat acne, eczema and other fungal infections. It stimulates the growth of new skin cells. This oil not only promotes faster healing of the wounds, but also helps to prevent ugly scarring when the wound heals.

9. Frankincense (Loban) Oil

Frankincense is an aromatic resin used in incense and perfumes, obtained from trees of the genus Boswellia in the family Burseraceae. Frankincense is one of the oils that can really calm and soothe the whole body and mind. It eases all aches and pains, clears the lungs and acts as a skin tonic. Sprinkle 4-8 drops of essential oil on to the water’s surface after the bath has been drawn. Agitate the water to disperse the oil. The effect of such baths is to reduce tension in body and mind. To enhance the therapeutic effect of your favorite cream or shampoo add a drop of suitable essential oil and feel the difference.

10. Lavender Oil

Lavender oil is an essential oil obtained by distillation from the flower spikes of certain species of lavender. It has amazing aroma and myriad benefits for beauty and wellness. Lavender's calming and relaxing qualities make it a unique essential oil. When applied on skin, it cools and soothes skin irritation, redness and swelling. It soothes the after effects of hair removal methods like tweezing, threadng or waxing. As a scalp toner, it calms itchy scalp as well as undoes damage caused by extreme weather or pollution. Adding this oil to bath water helps soak away stress and when applied apply to the temples and the back of the neck, it relieves tension and aids in a restful night’s sleep. As a diffuser oil, it has a cooling energy and helps to soothe nerves, calm the spirit and relieve irritability.

Resources:-

1. National Center for Biotechnology Information
2. National Center for complementary and integrative health
3. Wikipedia
4. Google

Awsome Benefits Of Laughter Therapy

Hello, friends! this post is all about health benefits of laughing. I bet you know all about its benefits already, here i am introducing it to you. Scientists already accepted laughter as a therapy. Laughter therapy (Hasyayoga) is a practice involving prolonged voluntary laughter. Laughter therapy is based on the belief that voluntary laughter provides the same physiological and psychological benefits as spontaneous laughter. Laughter therapy is done in groups, with eye contact and playfulness between participants.

Laughter therapy was made popular as an exercise routine developed by Indian physician

Anyone can laugh without needing to rely on humor, jokes or comedy. Laughter is initially simulated as a physical exercise while maintaining eye contact with others in the group and promoting childlike playfulness.

Benefits of laughter Therapy

Helps You Lose Weight-

The laughter therapy is very good for our weight loose. Loosing our weight is the big problem of today's generation.

Protects the Heart-

Laughter therapy protect your heart for damage and boost your daily energy. So add the laughter therapy in your daily routine exercise.

Improves Your Breathing

Laughter therapy can help to improve your breathing processes and make your life comfortable.

Internal Workout

Laughter therapy can gives you internal workout. It mover your all body part internally or externally.

Reduces Stress-

Stress is most common problem of today's generations. So we need to remove the stress. The laughter therapy is best for it.

Increase your energy-

Most of the time we feel very low in our body part. We need to increase our energy so the laughter therapy help to increase it.

Relief in pain-

Pain can break our body part internally or externally laughter therapy can help the reduce the pain.

Boosts Your Immune System-

We need to boost our immune system for making our life comfortable or health. Laughter therapy can help to boost it.

Make your skin healthy and glowing-

Laughter therapy is best way to increase your beauty of face and body. Its makes your skin glowing and healthy.

What Is Better For Your Pain? Ice Or Heat

Hello, friends! This post is about the treatment of muscle pain by Ice or Heat. Ice and heat are the most affordable and easily available remedies for muscle or joint pain. Ice and heat packs are also easily available. Ice or cold treatment helps to reduce sharp pain and inflammation. Heat helps to soothe stiff joints and provide relaxation to the muscles.

However, people sometimes get confused what treatment should be used for the pain. Read this article to know more about heat and ice treatment. There are so many benefits of using ice and heat packs on the body. Just remember, do not apply heat or ice directly on the body, use some protective cover.

Ice / Cold

Gout Flare Up-

Gout a disease in which defective metabolism of uric acid causes arthritis, especially in the smaller bones of the feet, deposition of chalk-stones, and episodes of acute pain. It is very difficult to stop gout attack once it started. To reduce inflammation, Apply ice to the affected area to reduce swelling. Do not apply ice directly to the skin. Use an ice pack or wrap a towel around the ice. Apply ice for about 20 minutes at a time.

Strains-

Strain can occur when we move our body suddenly or lift up heavy weight. These actions break the nerves in the affected area. Use ice packs on the muscle area (20 minutes every hour while awake). Ice is a very effective anti-inflammatory and pain-reliever.

Tendinitis-

Ice is used to get relief in tendinitis. Tendons are the band of tissues that connect muscles to bones. An ice pack compress can help reduce initial swelling and pain. Ice or cold therapy is usually most effective during the first 48 hours after overuse, injury or swelling begins.

Heat

Arthritis-

Heat treatments, such as heating pads or warm baths, tend to work best for soothing stiff joints and tired muscles. Heat enhances circulation, delivering nutrients to joints and muscles. Use a heating pad which has protected skin with a cloth buffer for up to 20 minutes at a time. You can buy an air-activated heat pack if you need one that’s portable.

Headache-

Heat treatment used in the pain which caused by nerves or blood vessels or from the neck muscles. Sufferers with tension-type or muscle contraction headaches may prefer warm packs. You should take care that the heat pad is not too hot.

Sprains-

Sprains are most likely to affect your ankles, elbows, knees, and wrists. Although sprains are generally considered a minor injury, they still cause painful bruising and swelling. A heat pack provides the flexibility and decrease pain.

Tendinitis-

Tendons are bands of tissue that connect muscles to bones and help muscles initiate and control movement in your joints. Tendinitis usually occurs when repetitive motions, stress or repeat injuries irritate a tendon over time. Heat can increase blood flow to an injury, which may help promote healing. Heat also serves as a muscle relaxer, which can help with pain relief in tendons.


Heat and ice treatments are very effective in the pain relief. These are not suitable for acute injuries and in this case just go to a doctor for better treatment. However, these are the most affordably available and works everytime.



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Top 10 Amazing Health Benefits of Indian gooseberry

Indian Gooseberry also known as Amla in hindi, Nellikani in Tamil, Aula in panjabi and many more. In Ayurveda dried and fresh fruits, seed, leaves, root, bark and flowers of the tree used for herbal medicine. Indian gooseberry or amla is a tree that grows in India, the Middle East, and some southeast Asian countries. Indian gooseberry has been used in Ayurvedic medicine for thousands of years. Today people still use the fruit of the tree to make medicine. It is used or consumed as dry powder, pickles (murabba) or juice. Here are top 10 benefits of amla.

For Cholesterol Control:- 

Amla is full of vitamins and it is considered to be very effective for cholesterol control. Indian gooseberry (amla) seems to work by reducing total cholesterol levels in 4 weeks if taken regularly, including the fatty acids called triglycerides, without affecting levels of the good cholesterol called high-density lipoprotein (HDL).

For Diabetes Control:- 

Diabetes is a very rapidly growing diseases among people because of bad diet practices. Blood glucose levels are particularly important for diabetics to keep under control. About 208,000 Americans under age 20 are estimated to have diagnosed diabetes, approximately 0.25% of that population. Researches shows that Indian Gooseberry is quite useful to prevent Diabetes.

For Cancer:- 

Cancer has a major impact on every society in the world. As per statistics, In 2016, an estimated 1,685,210 new cases of cancer will be diagnosed in the United States and 595,690 people will die from the disease. 
Cancer is among the leading causes of death worldwide. In 2012, there were 14 million new cases and 8.2 million cancer-related deaths worldwide. Amla has the strong antioxidant effect and helps in the treatment for cancer. Studies also suggest that amla or Indian gooseberry  can protect your DNA being damaged by cancer cells.

For Eye Problem:- 

The Indian gooseberry, known as amla, is exceptional in treating ocular or eye related problems. It can bring relief in both conjunctivitis and glaucoma. Its juice is taken with honey for better effects.

For  diarrhea:- 

Due to its strong, cooling and laxative properties Indian gooseberry is useful for remedies for diarrhea and dysentery. It is a great relief for gastric syndrome and hyperchlorhydria (burning sensation in abdomen).

Reduce Pain & Swelling:- 

Full of vitamins, Indian gooseberry is very effective to reduce pain and swelling caused by inflammation in the body. 

For Osteoarthritis:- 

Knee pain is quite common for older people.  Amla helps in reducing inflammation around knee joints and they also heel wear and tear of joint because of arthritis.

For Indigestion:- 

Amla is very beneficial for Indigestion problem. Dry powder of amla is used to treat indigestion.

Burns Fat:- 

Amla juice is used as a fat burner. Drink amla juice once or twice daily and exercise regularly.

Strengthen Hair:- 

Amla extracts or oil is widely used for hair care. There are so many Amla herbal hair oil available in the market. Amla provides strength to the hair by strengthening the hair roots. for better result use amla hair oil once daily.

Indian Gooseberry has so many health benefits. The above are the top 10 health benefits of using amla or Indian gooseberry as a food supplement with your food. Amla juice or dry powder are the most commonly used variant of amla. 

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Simple and Easy Way To Reduce Back Pain

 

Back pain is the most common problem of every person. Back pain reduces our performance in work. There are so many reasons behind back pain. Bad body posture while doing work on computer, bad sleeping position posture, not good quality mattress etc. are the main reasons behind back pain. Nutrition deficiency to our body also makes bones weak and leads to back pain. We need to solve our back pain problem. 

Here some easy step to reduce back pain:-

Take a good sleep at night

Sleep disturbances are common among back pain sufferers, but peaceful slumber helps to repair strained muscles and soothe inflamed joints. For a better night's sleep experiment with different sleeping positions. Try sleeping on your side — and on a firm surface — to prevent any curvature of the spine that could lead to or worsen back pain. some people find that sleeping with a pillow between their knees helps them sleep more comfortably. So you need proper sleep and take good position

Proper and gentle exercise

When back pain begins, it's not always the best idea to simply rest and wait for the pain to subside. Resting can cause certain types of back pain to worsen and decrease muscle strength. Instead of lying down, start with gentle stretch and try experimenting to see in what ways you can move without pain. 

Try going out for a slow, easy walk, and pick up the pace if it feels good. Regular exercise is also a smart idea — strengthening and stretching the muscles can reduce or eliminate many types of back pain. However, it's best to discuss your current routine and any changes to it with your doctor to avoid aggravating your condition.

Heat and cold therapy

Heat and cold therapy helps to reduce swelling, while heat (via a hot water bottle or heating pad) is ideal for reducing cramping and muscle spasms. "Often moist heat is better; but be careful of dry heat, because it can actually dehydrate the tissue and prevent healing. It is a one of the best way to reduce back pain.

These are some home remedies to remove back pain:

Goji Berries

Eat Goji berries can enhance your energy, immunity and mood.

Turmeric 

Turmeric spice is a natural painkiller for aches and pains, but can also be used for a full body detox. You can use turmeric with milk.

Massage Creams


Keep your creams naturals. Opt for oils or lotions with analgesic ingredients for quick pain relief. Regular massage can also very benefit for back pain.

Bath Crystals 


Use mineral bath crystals or powdered kelp seaweed for a relaxing bath.

Best Home remedies For Kill The Headaches Pain

Work stress, family demands, skimpy sleep schedules—everyday stresses can give us all a headache every now and then.

In a world of traffic jams, tight schedules, and high-speed everything, it’s no wonder we find ourselves popping an occasional pain reliever. For a bad headache, choose one that contains a combination of aspirin, acetaminophen, and caffeine. But painkillers are only part of the solution. There’s much more you can do for kill your headaches pain.

Rest, ice packs or a long, hot shower may be all you need to relieve a tension headache. A variety of strategies can help reduce the severity and frequency of chronic tension headaches without using medicine.

Try these home remedies of the following:

Manage your stress level 

One way to help reduce stress is by planning ahead and organizing your day. Another way is to allow more time to relax. And if you're caught in a stressful situation, consider stepping back.

Give some good press

With a firm, circular motion, massage the web of skin between the base of your thumb and your forefinger. Continue massaging for several minutes, then switch hands and repeat until the pain resolves. Acupressure experts call this fleshy area trigger point and maintain that it is linked to areas of the brain where headaches originate.

Put your feet in hot water

• Believe it or not, soaking your feet in hot water will help your head feel better. By drawing blood to your feet, the hot-water footbath will ease pressure on the blood vessels in your head. For a really bad headache, add a bit of hot mustard powder to the water.

• For a tension headache, place a hot compress on your forehead or the back on your neck. The heat will help relax knotted-up muscles in this area.

• It might sound contradictory, but you can follow up the heat treatment (or substitute it) by applying a cold compress to your forehead. (Put a couple of ice cubes in a washcloth or use a bag of frozen vegetables.) Cold constricts blood vessels, and when they shrink, they stop pressing on sensitive nerves. Since headache pain sometimes originates in nerves in back of your neck, try moving the compress to the muscles at the base of your skull.

An alternative cold compress

Soak your hands in ice water for as long as you can stand it. While your hands are submerged, repeatedly open and close your fists. This works on the same principle as an ice pack on your head—the cold narrows your dilated blood vessels.

Try a cup of coffee

• Have a cup of strong coffee. Caffeine reduces blood-vessel swelling, and thus can help relieve a headache. This is  why caffeine is an ingredient in some extra-strength painkillers like Excedrin. However, if you are already a heavy coffee drinker, skip this. Caffeine withdrawal can cause headaches, creating a vicious cycle.

Try something diffrent 

• Tie a scarf, or necktie around your forehead, then tighten it just to the point where you can feel pressure all around your head. By reducing the flow of blood to your scalp, this can help relieve the pain caused by swollen blood vessels. You might try soaking the scarf in vinegar, a traditional headache remedy.

Soothe with scent 

• Certain essential oils—especially lavender—can help ease tension and relieve the pain of a headache. Gently massage a bit of lavender oil onto your forehead and temples, then lie back and enjoy the relaxing scent. For maximum relief, slip away to a room that’s cool, dark, and quiet. The longer you can lie there quietly breathing in the aroma, the better.

• In addition to lavender oil—or instead of it—use peppermint oil. The menthol it contains can help dissolve away a headache. Its fragrance at first stimulates, then relaxes, the nerves that cause headache pain.

• If you have a vaporizer, add seven drops lavender oil and three drops peppermint oil, then breathe in the relief. If you don’t, try sprinkling a few drops of peppermint oil on a tissue. Inhale deeply several times.

• Try wringing out two wet peppermint tea bags and place them on your closed eyelids or forehead for five minutes.

• An anti-inflammatory, ginger was traditionally used to treat headaches, and it seems to work.

Eat nuts

Instead of popping a pill when you get a headache, toss back some almonds. For everyday tension-type headaches, almonds can be a natural remedy and a healthier alternative to other medicine. It acts as a pain reliever because it contains something called salicin, which is also an agent in popular over the counter killers. Try eating a handful or two of these wholesome nuts when you feel the ache start to set in.

People who suffer from migraines may find that almonds are a trigger food.

Get moving 

An aching head does not inspire one to get active, but getting up and moving-outside in fresh air if possible- can help loosen up tight muscles causing a headache. It also gives you something to focus on to take your mind off the pain. Good exercise also releases endorphins, which can dull the uncomfortable sensation caused by a headache. To get the most out of your activity, keep in mind the following tips.

Stay regularly 

Exercising only when you feel like it is less likely to prevent headaches then exercising on a regular basis. Routine also gives your body just that-routine. Routine helps us function, at least physically, better than we might if we didn’t have any.

Warm up and cool down

Take your time getting yourself warmed up and properly cooled down. Jumping into strenuous activities and then abruptly stopping is more likely to cause a headache then stop it.

Enjoy the outdoor with family

If possible, exercise outside. The invigorating fresh air and change in scenery does something that just makes our bodies and minds feel good.

Improve your posture

Improving your posture can make all the difference in the world when it comes to tension-type headaches. Many of us spend our days working in an office or sitting down at a computer with little to no movement, and many of us are guilty of poor posture. We slouch, slump, and hunch forward, which strains our muscles and creates nasty headaches. Try using an ergonomic chair if you’re sitting down a lot, and make a conscious effort to sit up tall but relaxed, with your shoulders back, your chest open, and your neck not sticking too far forward. Working on strengthening core muscles helps a lot with posture, since balance and the strength to support ourselves properly comes from mostly from our center.

Use your imagination

Mental imagery has been shown to reduce headaches, whether mild or severe, by helping people relax and loosen up the knots that may be causing the pain. There are guided imagery coaches, but you can also do this on your own. Imagery exercises create a “mental scape” that is calm, peaceful, and pain free-your happy place, if you will. To work on your ‘scape, try the following.

The followng tip are....
Find a quiet place to close your eyes and use your mind to fill your head with something other than pain. Picture rolling hills or waves lapping over sand, even just creating a landscape of soothing colors can be helpful. Try adding a quiet soundtrack to this exercise; be it sounds of nature or just a soft song that calms you down. Breathe and be patient. Also, be patient. And then be a little more patient. Don’t get worked up because your headache isn’t gone after you spent 30 seconds impatiently picturing a tree, this stuff takes practice and some dedication (and patience) but it’s worth it

Best Yoga For Relief Lower Back Pain

Back pain is a common complaint among people of all ages. Poor or bad posture (especially, a forward slouch), wrong sleeping positions, stress and restless lifestyles play an important role in giving you backache. The lack of flexibility of the back which contributes to the lower back ailments increases as the body ages. To alleviate these problems one should practice yoga regularly.

For the sedentary nine-to-five worker exercise is key for relieving lower back pain as well as reducing the risk of heart disease and diabetes. If you are, then add some cardiovascular exercises along with the stretches suggested below.

If you have a slipped disc in the lower back or sciatica, please avoid all deep forward bends as these can make your condition worse.


For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.

Supine Hamstring Stretch

Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.

Two knee stretch

Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.

Child pose

It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.

Try it: Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes (butt muscles) come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.

Sphinx 

Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.

Pigeon 

From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.

Thread the needle 

Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.

Legs up the wall 

Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.

Triangle pose

Triangle pose is great for strengthening the back and legs and can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip.

Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so don’t over-stretch — only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

Downward facing dog 

This classic yoga pose is a great total body stretch that targets back extensors, or the large muscles that help form your lower back, support your spine, and help you stand and lift objects.

Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.