Yoga for Older Women: 10 Easy Yoga Poses for Women over 60

Yoga for Older Women: 10 Easy Yoga Poses for Women over 60

The idea of toning up your body is restricted to only a young age group; is this what you think in your golden years?

You need to rethink and take our words seriously that you are never too old for getting fit mentally and physically.

Life brings us several chances to start new and physical fitness also falls into this directory. No matter how rigid your bones have become or how much disfigured your body is, you can start relying on exclusive yoga for older women.

It can be a little hard in the beginning but once you get the peace and relief in your soul and body respectively, I’m sure you’d be unstoppable!

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Yoga for Senior Women

Yoga is not just an exercise, it’s an Indian traditional Vedic practice that focuses on the nourishment of your mind, body, and soul.

At the latter period of life, it’s no surprise that your joints and your thoughts get stringent.

Yoga acts as a lubricant and makes everything flow and work naturally. It eases your pains and traumas of this age and improves overall strength and flexibility.

Listen up all the grannies to get your dose of yoga for older women and have happy aging!

1. Tadasana (Palm Tree Pose):

This yoga poses especially known as “height growth” asana.

Mountain pose or Pam tree pose tones and strengthens arms, abs, thighs, and ankle. It also improves digestion, circulation, breathing and energy level.

Here is how to do Tadasana:

  • Stand tall with feet at hip-width apart, straighten your back and raise your arms straight above your head.
  • Repeat it 5 times without interruption.

You might also like: Do you sit a lot? These 8 Yoga Poses will help you relieve back & shoulder pain

2. Marjaryasana (Cat-Cow Pose):

Cat cow pose targets core areas to strengthen; abs, neck, wrist, arms, and back. It also increases balance and stability.

Here is how to do Cat cow pose:

  • Start from a tabletop position, raise your left arm and right leg making them parallel to the ground and stretch right foot outwards.
  • This is how you’ll make a straight line from your hand to toes. Hold it for 30 seconds.

You might also like: Do You Know What is the Best Pose Based on Your Zodiac Sign?

3. Uttanasana (Standing Forward Bend):

Uttanasana seems easy yet highly effective in stretching hamstring and hip to relieve stress. It is helpful to combat osteoporosis and menopause.

Here is how to practice Standing Forward Bend:

  • Stand straight, start bending your upper torso forward until your face reaches near the knees.
  • Try to reach to the ground with your hands and gently place there.
  • Make sure your legs are straight to get the better result.
  • Hold to 5 breaths.

You might also like: 20 Minute Powerful Yoga Workout to Lose Weight in 10 Days

4. Adho Mukha Svanasana (Downward-Facing Dog Pose):

Downward-Facing Dog Pose’s benefits go a long way from easing the back pain to elongating the spine, boosting your memory and stretching the arms and hamstring to give a better posture.

Here is how to practice Downward-Facing Dog Pose:

  • Just try to be on your four limbs while pointing your hip to the ceiling.
  • Make it look like an inverted ‘V’.

5. Virabhadrasana (Warrior I Pose):

It won’t be wrong to call it ‘an energizer’ as it braces your legs, arms, shoulders, hips, and back. Opens up lungs, chest, and hips and increases flexibility and movability.

Here is how to practice Warrior I Pose:

  • Stand tall, bend your left knee as half squat and move your right leg back as far as you can.
  • Make sure both feet are pointed forward.
  • Raise your arms above your head and breathe deeply.
  • Repeat by changing sides.

You might also like: New to Yoga? Try to start with this 15 Minute Home Yoga Workout

6. Ardha Pavanamuktasana (Wind-Relieving Pose):

Wind-Relieving Pose stretches the neck and back, massages pelvic muscles and melts fats from thighs, butts, and abs.
It helps in relieving gases in the abdomen and constipation.

Here is how to practice Wind-Relieving Pose:

  • Lie down straight on your back.
  • Pull back your one leg to your stomach until your knee is right above your chest.
  • Support it with your arms and hold for a few seconds.

7. Bhujangasana (Cobra Pose):

Cobra pose tones and firms the butts, spine and back muscles. It eases sciatica, improves flexibility and mood.

Here is how to practice Cobra Pose:

  • Lie down on your stomach. Start lifting your body with the support of your hands on the ground.
  • Come to the position where your arms are straight and your back is arched inside.
  • Move your shoulders and head backward.

You might also like: Improve Posture with these 6 easy Yoga poses & Exercises

8. Balasana (Child’s Pose):

The child’s pose is to bring calmness and relaxation of a child in you. It eases fatigue and improves your vital organs.

Here is how to practice Child’s Pose:

  • Sit with your bended knees beneath you.
  • Bend your upper body forward and place our head on the floor.
  • You can place your arms either above your head or by the side of your body on the ground.
  • Both ways hands should be open and relaxed.

9. Paschimottanasana (Seated Forward Bend):

Seated forward bend pose focuses on fighting depression and stress. It also stimulates the functions of kidneys, liver, ovaries, and uterus. Prepares to get over menopause issues in a better way.

Here is how to practice Seated Forward Bend:

  • Sit with extended legs in front of you and bend forward to reach your toes with your hands.

10. Savasana (Corpse Pose):

Corpse pose allows to engage with your inner self in a calming way and reconnects you with the soul. It awakens your awareness of yourself.

Here is how to practice Corpse Pose:

  • Simply lie down with feet at slightly wider than hips-width, relaxed arms on the floor and with closed eyes.
Dinacharya: 9 Ayurvedic Evening Rituals for Happiness & Good Sleep

Dinacharya: 9 Ayurvedic Evening Rituals for Happiness & Good Sleep

Tired, frustrated and scattered!

Do you feel like this at the end of the day?

This is no surprise that after going through a lot of mayhem during the day, your energy is drained.

And what’s even more surprising that you are unable to wind up your day in a constructive manner and don’t provide your body the much-needed care to rejuvenate for the next day.

Well, Ayurvedic Evening Rituals has come to your rescue and will make you sign off your day with an exclamation of delight. It would help you to boost your productivity, health, and mood.

What is another plus point about this evening routine is that it doesn’t involve a set of difficult steps. All you need a little perseverance as practice makes anything perfect and easy.

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Ayurvedic Evening Rituals for Abundant, Restful Sleep

Ayurveda is a Vedic culture of India that focuses on the development nourishment of your mind, body, and soul.

These Ayurvedic Evening Rituals let you unwind and derive positive and restorative energy that is badly impacted by the usage of machines which left us distracted and unfocused.

So are you ready to supercharge your evening routine that set the tone for the next day?

Here, let’s get down to the business!

1. Say NO to Caffeine:

Follow this rule and keep your caffeine intake limited to mornings only as this is better placed there rather than in the evenings.

Caffeine activates you for the next 6 hours. It’s advisable to drink warm milk with nutmeg to calm your nerves or any herbal tea such as hydrate blend tea; chamomile, lemon balm, and passionflower are all for bringing relaxation.

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2. Have an early and light dinner:

According to Ayurveda, the Kapha energy of water and earth are activated between 6 p.m. and 10 p.m. that would slack the digestive system.

It’s better to take a meal before this time to make your digestion to run smoothly before sleep. That will also help in the stimulation of sleep-inducing hormones timely.

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3. Don’t drink water with and immediately after meals:

It is recommended to keep a 30-minute window after the meal as water dilutes the digestive juices, tampers your digestive system and disturbs insulin level.

So try not to drink water with and right after the meal.

Read more: 12 Simple Bedtime Habits worth Adopting for a Healthy Lifestyle

4. Chew some fennel seeds after dinner:

Fennel seeds are taken for their anti-microbial properties as well as richness in fiber in many parts of the world. Fiber helps to bulk up in watery diarrhea, also eases constipation and prevents gas.

Take a tablespoon of fennel seeds after dinner to make your stomach happy and healthy.

5. After dinner, go for a walk:

Stick to this one habit as it saves you from many diseases caused by lying on the couch right after dinner. Go for a walk to smoothing your digestion even for 15 minutes.

I bet you’ll feel light and less bloated even after your first walk.

Read more: 151 Healthy Habits That Will Transform Your Life

6. Decrease Stimulation:

Blue light from the screens disrupts your sleep and leaves your eyes strained as these stimulants are preventing your mind to switch off.

Turn off your TV, computer, and phone 1 hour before your bedtime and dim the lights of your sleeping area.

Read more: 69 Better Sleep Tips To Help You Sleep Like A Baby

7. Massaging oil into your feet at night:

Nature has placed some crucial pressure points in your feet that can relieve your whole body pain if touched rightly.

This is why; you should pamper your feet with soothing essential oils such as Vetiver or Sandalwood to help in sleep.

8. Better sleep asanas:

Child, spinal twist or corpse pose are ideal for bringing peace to your mind and also relaxes your muscles which are engaged heavily throughout the day, especially hip area.

Practice them and you’ll feel their soothing effect.

Read more: 7 Relaxing Bedtime Yoga Poses to Help You Sleep Better

9. Sleep early:

In Ayurveda ritual, Kapha dosha is a fast sleeper and the time zone for Kapha sleep is 6 p.m.-10 p.m. that’s why it is advised to hit the bed at this time zone.

Heavy and slow energy of Kapha will make you get a deep slumber.

All’s well that ends well; this is what becomes true every day thanks to Ayurvedic Evening Rituals.

Ayurveda Lifestyle: 11 Simple Ayurvedic Self Care Ideas to Start this week

Ayurveda Lifestyle: 11 Simple Ayurvedic Self Care Ideas to Start this week

Have you ever thought about connecting your body with the mind?

I guess most of you will say no and that’s something you need to have concerns about.

You must be waking up at the sound of your alarm mindlessly and move through your day monotonously.

Caring about everyone and everything else but yourself at the cost of your peace is not advisable. You must not pour everyone else while starving your own body.

For that, giving some time to your self should be a part of your daily schedule as you must know an empty cup can’t fill another.

Self-care doesn’t ask for something extraordinary such as fancy spas, daylong massages and days of seclusion. It all needs your little attention and a few small acts throughout the day.

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11 Ayurvedic Self Care Ideas to Build a Daily Healthy Routine

Now, you must be wondering how you can simply easily care about yourself.

The answer is you can simply rely on ayurvedic self-care routine that allows you to be more connected to your inner self with simple actions and makes you more aware of your thoughts and emotions.

1. Wake up at dawn:

This is the best gift to your body at the start of the day; inhaling fresh air and giving your eyes a feast of the beautiful sunrise.

Yet, if you don’t feel like getting up early, don’t force yourself. Be mindful and thankful for another new day.

Read more: 151 Healthy Habits That Will Bring More Mindfulness in Your Routine

2. Eat fresh, & seasonal food

Ayurveda aims to maintain a healthy body that depends on several different factors. Among them, Ahara or your food is one of the important ones.

In Ayurveda, there are several specific guidelines for an ideal diet, based on your specific Dosha.

But the overlying principle is to eat food that’s plant-based or vegetarian, whole foods like fruits, vegetables, grains, and legumes.

Start from Mix it up for balance. And remember to eat as fresh, as seasonal, and as local as you can manage it.

3. Meditation:

It heals your emotional wounds and instills kindness in you.

Sit with your eyes closed, have a conversation with your inner self and seek the answers. it also decreases your blood pressure maintains better health. This is the best thing you can give to yourself.

You might also like:

15 Ways to Bring More Mindfulness Into Your Daily Life

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4. Pranayama(breathing exercise):

In Sanskrit, prana means life source + Ayama means extending. In the popular Indian traditional sciences like yoga, Ayurveda, and meditation, pranayama is also one of them.

Breathing exercises which focus on controlling your breath. Here you can find the two most important pranayama you should know.

Anuloma Viloma Pranayama

Anuloma Viloma Pranayama is a breathing practice through one nostril at a time.

You close your right nostril with thumb and breathe through the left nostril for 16 heartbeats and then change the side and hold your left nostril to inhale for the count of 8 with the right one.

It improves the cardiovascular system, aids in migraines and depression release and balances body sugar level.

Kapalbhati Pranayama

Kapalbhati means forehead shining breathing technique as it is believed through it your forehead shines and intellect gets brighten.

Simply sit crossed leg, shun all the thought and inhale well and exhale rapidly. Relax deeply and repeat this for 20 times. It strengthens your lungs, improves memory and regular practice brings the glow to your skin.

5. Spices & herbs as Medicine

Ayurveda considers spices are not just to add flavor in your food rather they are the traditional medicines. These species and herbs are packed with nutrients and comes with a wide range of properties and benefits.

You can incorporate them to get relief of everyday ailments like turmeric to minimize liver problems, ginger helps to relieve common colds, cinnamon is helpful for diabetics.

You might also like:

Top 9 Health Benefits of Eating Cardamom Daily

6. Dry skin brushing:

Garshana or dry skin brushing is a regenerating food for your skin as it activates the lymphatic system, improves blood circulation and makes your skin smooth and soft.

Use non-synthetic brush (like this one); draw long strokes on arms and legs and circular on the rest of the body. Avoid dry brushing your face, neck, sensitive areas and wet skin or if you have eczema or psoriasis skin.

7. Self-massage:

Self-massage is known as “abhyanga” which comes with relaxing and soothing properties. It relaxes your muscles, relieves stress, and boost your energy.

Use jojoba oil that suits every body type. You can also choose oils depending on your doshas like…

  • Vata: Sesame oil
  • Pitta: Coconut oil
  • Kapha: Safflower oil

Start from your scalp then move-in circular motion to increase the blood flow and soothes the nervous system.

Similarly, massage your face in round motions and move to your body as it stimulates lymphatic nodes. End your massage at your feet.

The whole experience relaxes your body and activates some crucial points. After massaging, take a bath with natural products.

8. Sun salutation:

Several poses come in this category and they are called “Suriya Namaskar” in Sanskrit. It regulates your cardiovascular system and increases flexibility as well as strength of your body.

9. Buy some ghee:

Ghee is a pure but good kind of fat. It helps in reducing the inflammation, regulates eye health, boosts the immune system and keeps your heart healthy.

It is full of vitamins and omega-3 but still, it should be taken in a moderate amount daily.

10. Nap:

In the afternoon, you must have a nap to reactivate and rejuvenate your body cells to work better during the rest of the days. Have your light and healthy lunch and nap!

11. Evening routines:

You must take your last meal before sunset or 3 hours before you sleep.

Always rely on something very light in dinner or if you don’t want to eat something, simply drink night time drinks.

Hit the bed earliest to have a sound sleep of 6-8 hours.

Dinacharya: 9 Key Steps to a Soothing Ayurveda Morning Routine

Dinacharya: 9 Key Steps to a Soothing Ayurveda Morning Routine

Are you a morning person that rises from the bed with a big smile and can’t wait to start the day then the routines in this post are going to be handy for you to follow.

But if you keep pushing the snooze button until you hear shouting of your boss in your head or the yelling of the kids in case you are a mother, don’t panic.

Ayurveda Morning Routine is exclusively here for you to cope up with this habit of forcefully dragging you out of the bed and feeling sick throughout the day.

You might have heard of the phrase, “rise, and shine”, and often wondered that this is something not for you.

Now, take a deep breath and exhale out this negative thought as Ayurveda Morning Routine will punch you in the right direction and will align your body with nature. You’ll feel more connected with your inner self.

So are you ready to jumpstart your day with this 9 step simple Ayurveda Morning Routine to nourish your mind, body, and soul?

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Ayurveda Rituals: 9 Step Simple Ayurveda Morning Routine

Let me tell you one thing that once you start practicing this set of habits, I may tell you honestly it can be a little difficult in the start, you’ll feel like a Disney princess who wakes up with all the grace and beauty and never gets tired whatever the time it is.

Step forward and sneak into Ayurveda Morning Routine to make your mornings more lively and happening as every day is a new day!

1. Wake up early and set your intentions for the day:

The first golden rule is to get up at early dawn to have an exposure of pure air and the feel of soft and slightly warm sun rays at your body.

This is the best thing to give yourself at the start of the day it will clear your thoughts as this is a peaceful time where there is you with you.

With a clear mind, you can have a better to-do list for the day.

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101 Self Care Ideas to Nourish your Mind, Body & Soul
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2. Mouth cleaning:

Your mouth is a gateway to your stomach. You must clean it to have a healthy food intake.

Overnight heat gets trapped in your mouth and dries it out. Take a sip of cool water, swish it and spit it out when it gets warmer.

Repeat it 3-4 times. Start the day with hydrating your most exposed part of the body and splash some water on your face.

3. Tongue scraping:

You must buy a tongue scrapper as the tongue gets the white thick coating named as “ama” (toxins).

These need to be scraped thoroughly because your clean tongue lets you know the tastes better and get rid of the odor.

4. Brush your teeth:

Tapping the teeth together for a few times will stir some energy receptors that lie in your mouth.

Brush your teeth with nylon or natural soft bristle brush (I use this bamboo brush) with Ayurvedic toothpaste that contains herbs such as neem, clove to keep your gums healthy and protect enamel.

5. Oil pulling:

Use organic sesame oil and swish it around your mouth until it becomes liquid. It cleanses and protects your gums, removes bacteria, whitens your teeth and also improves your voice.

Gently massage the gums with remaining oil using the index finger. It will stimulate gum tissues and cleanses digestive fire.

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6. Ease your breathing:

To have clean nostrils that help you to have a better voice, vision and mental clarity you must put 3-4 drops of sesame oil into your nose.

It clears the sinus and helps you develop your prana and increases your intelligence.

7. Clean yourself (bathe):

Your body also needs to get off the heat or fatigue accumulated overnight. Plunge into rightly temperate water according to your dosha.

Let me give a simple clue:

  • cool water for Pittas
  • lukewarm for Vatas
  • warmer for Kaphas.

8. Morning tea:

It is not some regular tea; it is ginger lemon honey tea, also known as “Easy Detox”.

Here is a quick set of steps to make it.


1 cup water, 1 tablespoon lemon juice, 1-inch fresh ginger root (peeled and thinly sliced), 1 tablespoon honey


  1. Pour 1 cup boiling water in the teapot, add ginger in it and let it steep for 3 minutes.
  2. Now put lemon juice and honey in your favorite cup.
  3. Strain the ginger tea into the cup.
  4. Stir in honey/lemon juice as desired.
  5. Enjoy!

Take this tea before anything else as it cleanses any toxins from last night and regulates your digestive system.

Read more: Cumin Tea for Weight Loss; lose 15 lbs in 2 Weeks

9. Eat breakfast in silence:

You better eat a healthy breakfast and keeping silent while having your breakfast.

Be present and know what you’re eating. Mindful eating helps you to eat less and to not fill your stomach haphazardly that can cause digestion problems.

The Best Yoga Poses for Your Zodiac Sign

The Best Yoga Poses for Your Zodiac Sign

Where is the page of daily horoscope, what does your star sign say about you, how would your week be like?

If this is your highly anticipated and search-at-the-foremost area in any of the magazines or on the internet then this post is for you.

Even if you aren’t an astrology freak, you will be amazed at finding how yoga poses are remarkably linked with the zodiac signs.

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The Best Yoga Poses for Your Sign

Each zodiac sign possesses unique characteristics and different elements that have a strong impact on the future as well as the personalities of each individual.

Similarly, each yoga pose serves varied purposes to the yogi and that makes it important to know which yoga pose can work best when aligned with a specific sign.

Which yoga pose can suit your sign and stabilize your physical and emotional health is going to be discussed here, now! So are you ready?

1. Aries:

Aries, a fire sign, has “headstrong” energy as ruled by Mars, governs head and the brain and makes you a warrior.

Your ideal pose: Warrior (I, II, III) poses, balances the fiery energy and builds stamina and strength to calm you internally.

The Best Yoga Poses for Your Zodiac Sign - ARIES - Warrior II

Here are a few simple steps to do Warrior (I, II, III) poses.

  • Extend your left leg ahead of the right. Bend the extended leg and the right leg should make a 60-degree angle with the ground.
  • Turn your right foot out and outstretch your arms in the direction of the respective legs. Deep breaths, hold for 2-3 minutes and then switch the side.

2. Taurus:

Bull and Earth energy make you steady, patient and a workaholic or sometimes stuck in a situation.

Your ideal pose:  Goddess pose, de-stresses your stuck mind and improves awareness, stability, and focus.

The Best Yoga Poses for Your Zodiac Sign - TAURUS - goddess

Here are a few simple steps to do Goddess pose.

  • Stand with 3-4feet width apart feet, do a half squat. Lift your arms as your triceps are parallel to the ground and hands in the air.

3. Gemini:

Gemini, the air sign, rules over the nervous system. Gemini loves to be a chatterbox and also seeks challenges and change.

Your ideal pose: Cobra pose, lets them meditate in silence, relieve tension in the shoulders and bringing toes to the head offers a challenge to Gemini.

Here are a few simple steps to do Cobra pose.

  • Lie down on the stomach, raise your upper body with the help of your hands and arms.
  • Then try to bring your head and toes in contact while folding your legs.

4. Cancer:

Cancer, a water sign, governs chest and digestion and this sign searches for the warmth of safety and comfort.

Your ideal pose: Forward fold, circulates the energy to the stomach and helps indigestion. Plus, all the love, gratitude, compassion and protection are provided with this pose.

Here are a few simple steps to do Forward fold pose.

  • Stand straight, bend forward from hips and hug your thighs with your upper body while gently placing your hands on the ground.

5. Leo:

Leos are regal and stunning and ruled by the fire element. This sign governs heart, back, and forearms.

Your ideal pose: Roar like a lion, it is simply going to ease tension in your upper back and open your heart. Sticking out your tongue and making a sound of “haa” will tap into the childlike nature of your determined and fiery personality.

Here are a few simple steps to do this pose.

  • Be on your knees and hands, arch your back inward, open your eyes and mouth wide and pop out your tongue.
  • Voila! You’re a lion.

6. Virgo:

Virgo, earth element, is too conscious about perfection and focuses on clean living and better health. It rules over the nervous system and intestines and to maintain balance in the system restorative yoga poses are needed.

Your ideal pose: Boat pose, empowers your abdomen and restores a balance and simply brings the energy of virtuous Virgo into you.

Here are a few simple steps to do Boat pose.

  • Sit and try to lift your legs, bring your thighs close to the stomach and make your shins parallel to the ground.
  • Slightly tilt back to balance the body and raise your hands as your legs.

7. Libra:

This, air element, sign yearns to have balance and support and can be helped by yoga pose. Libra rules over kidneys and lowers back.

Your ideal pose: Dancer’s pose brings poise, strength, and elegance that you’re looking for. It strengthens the lower body.

Here are a few simple steps to do the Dancer’s pose.

  • Stand tall and start lifting your left leg backward until you can hold it with your left hand up in the air.
  • Stretch the other arm forward and balance your body on the right leg.

8. Scorpio:

Scorpio, a water sign, a dangerously passionate and sometimes develop pent-up negative feelings. It rules over the pelvic area and tensions from there need to go somewhere.

Your ideal pose: Locust pose, a hip-opener that releases stagnant emotions in the hip area.

Here are a few simple steps to do Locust pose.

  • Lie down on your stomach, start lifting your feet, arms, head, and shoulders off the ground.

9. Sagittarius:

Sagittarius, a fire sign, governs over thigh and hips and is a more energetic sign.

Your ideal pose: The happy baby pose opens the hip area and stretches it properly as Sagittarius is prone to develop hip or thigh ailments.

The Best Yoga Poses for Your Zodiac Sign - SAGITTARIUS - happy baby (1)

Here are a few simple steps to do the happy baby pose.

  • Lie on your back, pull thighs up to the stomach and grab your feet with your hands between the legs.

10. Capricorn:

Earth element, strong, independent and the most reliable sign yet find it difficult to open up their emotional side. It rules knees, bones, and teeth.

Your ideal pose: Mountain pose, root you to the ground and bring openness and gratitude to inner self and heart.

Here are a few simple steps to do Mountain pose.

  • Stand tall and bring your hands near your chest while touching the palms.

11. Aquarius:

Moves like its element, air, and thrives to travel from old to new. It oversees the circulatory system.

Your ideal pose: Half lotus brings unity and stability to mind, body, and soul and clears the path.

Here are a few simple steps to do half lotus pose.

  • Sit with crossed legs, one foot under the opposite knee and hands-on both knees. Breathe deeply with closed eyes.

12. Pisces:

An emotional, water element, rules feet and liver and is compassionate.

Your ideal pose: Fish pose calms your heart and brings tranquility and bliss of a fish.

Here are a few simple steps to do the fish pose.

  • Lay down straight, raise your chest while curving out your upper body. Head, hands, hips, and legs should be on the ground.