Yoga and its benefits during Ramadan

Yoga And Its Benefits During Ramadan

Ramzaan is considered as the holy month with happiness ,devotion and fasting. The aim of fasting is not only devotion but also weight management, cell regeneration and detoxification of the body. The motive of fasting is to stay young and healthy. Along with fasting yoga practice also helps to keep healthy during the ramzaan days. Mild asanas , pranayama like breathing exercises help in to detoxify the body.

Types of yoga and its uses

  1. Yoga for mindfulness

Mindful Yoga or Mindfulness Yoga combines Buddhist-style mindfulness practice with yoga as exercise to provide a means of exercise that is also meditative and useful for reducing stress during these times.


  • Improves physical health.
  • Improves mental health.
  • Gain insight into our own feelings and thoughts.
  • Have greater clarity in decision making as well as productivity and results in improved creativity.
  • Have more gratitude and spontaneity in life.
  1. Yoga for detoxification

Detoxification is process in which toxins expelled or removed from the body. Fasting during ramzan days plays a significant role in removing the toxins and impurities from the body. In the same way yoga also have a role to remove the toxins through various techniques like breathing exercises, asanas etc.


  • Cleanse the body and mind
  • Relax mentally and physically
  • Maintains a balanced metabolism
  • Improves sleep quality and quality of life
  1. Yoga for sleep

Yoga may help to put your body in a calm state, known as the relaxation response. This is the opposite of the fight-or-flight response. Doing calming yoga poses may help you to relax and enter a lower state of arousal. This may cause you to have lower blood pressure and lower amounts of the stress hormone cortisol. A routine may help to alleviate stress-related concerns such as weight gain, anxiety, and insomnia.


  • Alleviates insomnia
  • Improves sleep quality and quality of life
  • Promotes relaxation
  • Reduce stress and anxiety
  1. Yoga for weight management

Yoga is the art of taming your mind and controlling your conscious senses to be active all day long. Practicing yoga makes you more conscious to the whispers of your body. As you become more conscious you become more aware of the food you intake, the calories, the diet you follow etc. along with exercises. it is also important to keep a track on your calorie intake and food habits, for proper weight loss. Thus yoga contributes a major part to your endeavour of weight loss.


Yoga is a promising way to help with behavioral change, weight loss, and maintenance by burning calories, heightening mindfulness, and reducing stress. These factors may help you to reduce food intake and become aware of the effects of overeating.

Types of asanas and its benefits during ramzan

The asanas or postures which helps to maintain weight , cell regeneration and detoxification of the body.

  • Dhanurasana

Dhanurasana also known as bow pose. It helps in strengthening the spine and helps to improve our metabolism. Relax mentally and physically.

  1. Lie flat on your stomach with your arms by your sides.
  2. Bend your knees and bring your heels as close as you can to your buttocks.
  3. Reach back with your hands and grab your ankles. Keep your palms facing upward.
  4. Inhale deeply and lift your chest off the ground. Simultaneously, kick your legs back and up, lifting your thighs away from the floor.
  5. Your body weight should be resting on your abdomen.
  6. Keep your gaze forward and hold the posture for 15-30 seconds, breathing deeply.
  7. To release, exhale and gently lower your chest and legs back to the floor. Release your ankles and relax.

Remember to practice within your limits, and if you have any back or neck injuries, it’s best to consult a yoga instructor before attempting this pose. Additionally, pregnant women and individuals with high blood pressure should avoid this pose.

  • Bujangasana


Bujangasana also known as cobra pose. It gives a nice streching to the spine and will help to get good sleep. This asana also helps in relieving headache and migraine. Here’s how to practice Bhujangasana:

  1. Start by lying flat on your stomach with your legs together and your feet tops pressing against the floor.
  2. Place your hands on the ground underneath your shoulders, with your fingers pointing forward and your elbows close to your body.
  3. Inhale deeply and slowly begin to straighten your arms, lifting your chest off the ground. Keep your elbows slightly bent.
  4. Press the tops of your feet, thighs, and pelvis firmly into the floor.
  5. Keep your shoulders relaxed and away from your ears. Open your chest and lift through the sternum, lengthening the front of your body.
  6. Hold the pose for 15-30 seconds, breathing deeply.
  7. To release, exhale as you slowly lower your chest back to the ground, and then rest your forehead on the mat.
  8. Repeat the pose for a few rounds if desired.

Bhujangasana strengthens the spine, opens the chest and heart, stretches the shoulders, abdomen, and lungs, and can help relieve stress and fatigue. As with any yoga pose, it’s essential to listen to your body and not force yourself into any uncomfortable or painful positions. If you have any back injuries or medical conditions, consult with a qualified yoga instructor or healthcare provider before practicing Bhujangasana.

  • Sethubandasana

Sethubandasana also known as bridge pose which helps to relieve from back ache and body pain.

Here’s how to practice Sethu Bandhasana:

  1. Start by lying flat on your back with your knees bent and your feet hip-width apart, flat on the floor. Your arms should be resting alongside your body with your palms facing down.
  2. As you inhale, press your feet firmly into the ground and slowly lift your hips upward toward the ceiling.
  3. Keep your thighs parallel to each other and engage your glutes and core muscles to support your lower back.
  4. You can either interlace your fingers underneath your back and press your arms into the ground for support, or you can keep your hands flat on the ground beside your body.
  5. Roll your shoulders back and down, opening up your chest.
  6. Hold the pose for 15-30 seconds, breathing deeply and evenly.
  7. To release, exhale as you slowly lower your hips back down to the ground, one vertebra at a time.
  8. Rest for a moment before repeating the pose if desired.

Sethu Bandhasana stretches the chest, neck, and spine, while also strengthening the back, buttocks, and hamstrings. It can help improve posture, alleviate stress, and stimulate abdominal organs. As with any yoga pose, listen to your body, and if you have any injuries or medical conditions, consult with a qualified yoga instructor or healthcare provider before practicing Sethu Bandhasana.

  • Pranayama or breathing exercises

Pranayama is a Sanskrit term that refers to the practice of breath control in yoga. It consists of various techniques to regulate and control the breath, which in turn influences the flow of vital energy (prana) in the body. Pranayama exercises are an integral part of yoga practice and can have profound effects on both physical and mental well-being. Here are a few common pranayama techniques:

  1. Deep Breathing (Dirga Pranayama): This involves deep inhalation and exhalation, filling the lungs completely with each breath. It helps to increase lung capacity, relax the body, and calm the mind.
  2. Ujjayi Pranayama: Also known as “Ocean Breath” or “Victorious Breath,” Ujjayi Pranayama involves constricting the back of the throat slightly while breathing, creating a soft whispering sound. It helps to regulate the breath, build internal heat, and increase concentration.
  3. Nadi Shodhana (Alternate Nostril Breathing): Nadi Shodhana involves alternating the breath between the left and right nostrils using the fingers to block one nostril at a time. This technique helps to balance the flow of energy in the body, calm the mind, and reduce stress.
  4. Kapalabhati Pranayama (Skull Shining Breath): Kapalabhati involves rapid, forceful exhalations followed by passive inhalations. It helps to purify the respiratory system, increase oxygen supply to the brain, and energize the body.
  5. Bhramari Pranayama (Bee Breath): Bhramari involves making a gentle humming sound while exhaling, similar to the buzzing of a bee. It has a soothing effect on the nervous system, reduces anxiety, and promotes relaxation.
  6. Sitali Pranayama (Cooling Breath): Sitali involves inhaling through a rolled tongue or pursed lips, creating a cooling sensation in the body. It helps to reduce body heat, calm the mind, and alleviate thirst.

Practicing pranayama regularly can bring about numerous benefits, including improved respiratory function, increased oxygenation, reduced stress, enhanced mental clarity, and heightened self-awareness. It’s essential to learn pranayama techniques from a qualified yoga instructor and practice them mindfully, paying attention to your breath and its effects on the body and mind.

How yoga helps in detox during Ramzan

Yoga can be a beneficial complement to the detoxification process during Ramadan, the holy month of fasting observed by Muslims. While fasting during Ramadan primarily focuses on spiritual purification and discipline, incorporating yoga practices can enhance physical detoxification, promote mental clarity, and support overall well-being. Here’s how yoga can help during Ramadan:

  1. Stress Reduction: Fasting during Ramadan can sometimes be accompanied by increased stress due to changes in routine, hunger, and thirst. Yoga, with its emphasis on breath control, mindfulness, and relaxation techniques, can help reduce stress levels, promote relaxation, and cultivate a sense of inner peace.
  2. Improved Digestion: During Ramadan, the digestive system undergoes significant changes due to altered eating patterns. Certain yoga poses, such as gentle twists, forward bends, and abdominal compressions, can stimulate digestion, improve bowel movement, and alleviate discomfort associated with fasting.
  3. Enhanced Circulation: Yoga asanas (poses) help improve blood circulation throughout the body, which can aid in the removal of toxins and waste products from tissues and organs. Poses that involve inversions, such as downward-facing dog or legs-up-the-wall pose, promote venous return and lymphatic drainage, supporting the body’s detoxification processes.
  4. Lymphatic Drainage: Yoga movements, particularly flowing sequences and dynamic movements, stimulate the lymphatic system, which plays a crucial role in removing toxins and waste from the body. Practices like Sun Salutations (Surya Namaskar) can help facilitate lymphatic drainage and promote detoxification.
  5. Hydration and Flexibility: Maintaining hydration and flexibility is essential during Ramadan. While practicing yoga, practitioners are encouraged to focus on maintaining adequate hydration before and after fasting hours. Yoga poses that stretch and lengthen the muscles can help improve flexibility and prevent stiffness that may occur during periods of fasting.
  6. Mind-Body Connection: Yoga practice fosters a deeper connection between the mind and body, promoting self-awareness and mindfulness. This heightened awareness can help individuals become more attuned to their body’s needs, including hunger, thirst, and fatigue, during fasting.
  7. Better Sleep: Yoga promotes relaxation and can help regulate sleep patterns, which may become disrupted during Ramadan due to changes in meal times and sleep schedules.

It’s important to note that individuals observing Ramadan should approach physical activity, including yoga, with mindfulness and moderation, particularly during fasting hours. It’s advisable to practice yoga during non-fasting hours or choose gentle, restorative practices during fasting periods. Additionally, staying hydrated and listening to one’s body are essential considerations when practicing yoga during Ramadan. Consulting with a qualified yoga instructor or healthcare provider before starting a yoga practice during Ramadan is recommended, especially for individuals with underlying health conditions.

Can yoga for mindfulness balance mind and body during ramzan.

Yes, practicing yoga for mindfulness can indeed help balance the mind and body during Ramadan. Here’s how:

  1. Mindful Awareness: Yoga encourages mindfulness, which involves being fully present and aware of your thoughts, emotions, and sensations in the present moment. Mindfulness practices, such as mindful breathing and mindful movement in yoga, can help individuals develop greater self-awareness and conscious attention to their experiences during Ramadan, including sensations of hunger, thirst, and fatigue.
  2. Stress Reduction: Mindfulness-based yoga practices, such as gentle yoga sequences, breathing exercises, and meditation, have been shown to reduce stress levels and promote relaxation. This can be particularly beneficial during Ramadan when individuals may experience increased stress due to fasting, changes in routine, and other factors.
  3. Emotional Balance: Yoga for mindfulness cultivates emotional resilience and balance by fostering acceptance, compassion, and equanimity towards oneself and others. This can be valuable during Ramadan, as individuals may encounter various emotions, including patience, gratitude, and self-reflection, while fasting and engaging in spiritual practices.
  4. Physical Well-being: Yoga promotes physical well-being by stretching and strengthening the body, improving circulation, and enhancing flexibility and balance. Practicing yoga during Ramadan can help maintain overall health and vitality, support the body’s detoxification processes, and alleviate any discomfort or stiffness that may arise from fasting.
  5. Connection to Spirituality: Yoga and mindfulness practices can deepen one’s connection to spirituality and inner peace, complementing the spiritual aspects of Ramadan. Through yoga, individuals can explore their inner landscape, connect with their deeper selves, and cultivate a sense of spiritual fulfillment and alignment with their values and intentions during the holy month.
  6. Gratitude and Contentment: Mindfulness-based yoga practices encourage gratitude, contentment, and acceptance of the present moment, fostering a positive mindset and outlook. This can help individuals appreciate the blessings of Ramadan, focus on what truly matters, and cultivate a sense of inner peace and fulfillment despite the challenges of fasting.

By incorporating yoga for mindfulness into their Ramadan routine, individuals can nurture their mind-body connection, enhance their spiritual practice, and cultivate greater well-being, balance, and resilience throughout the holy month. It’s essential to approach yoga practice with gentleness, compassion, and self-awareness, honoring the body’s needs and limitations, especially during fasting hours. Consulting with a qualified yoga instructor or healthcare provider can provide guidance on suitable yoga practices during Ramadan and ensure a safe and beneficial experience.


Precautions while doing yoga during Ramzan

Practicing yoga during Ramadan requires some precautions to ensure safety, respect spiritual practices, and maintain overall well-being. Here are some precautions to consider:

  1. Timing: Plan your yoga practice during non-fasting hours, preferably before suhoor (pre-dawn meal) or after iftar (breaking of fast). Avoid vigorous physical activity, including intense yoga practice, during fasting hours to prevent dehydration and exhaustion.
  2. Hydration: Stay well-hydrated by drinking plenty of water during non-fasting hours to compensate for fluid loss during fasting. It’s essential to replenish fluids before and after yoga practice to prevent dehydration, especially in hot climates or during intense workouts.
  3. Moderation: Practice yoga mindfully and with moderation, especially if you’re fasting. Choose gentle, restorative yoga practices that honor your body’s energy levels and avoid strenuous or challenging poses that may lead to fatigue or injury.
  4. Nutrition: Be mindful of your nutritional needs and ensure a balanced diet during non-fasting hours. Consume nourishing foods that provide sustained energy and support your yoga practice, including fruits, vegetables, whole grains, and lean proteins.
  5. Rest and Recovery: Allow time for rest and recovery between yoga sessions, especially during Ramadan when energy levels may fluctuate due to fasting. Listen to your body’s signals and prioritize adequate rest to prevent fatigue and burnout.
  6. Respectful Practice: Respect the spiritual significance of Ramadan and adjust your yoga practice accordingly. Maintain a reverent attitude, avoid excessive exertion, and focus on cultivating inner peace, mindfulness, and gratitude in alignment with the spirit of Ramadan.
  7. Consultation: If you have any underlying health conditions or concerns, consult with a qualified healthcare provider or yoga instructor before starting a yoga practice during Ramadan. They can provide personalized guidance and recommendations tailored to your individual needs and circumstances.
  8. Adaptation: Modify your yoga practice as needed to accommodate changes in energy levels, hydration status, and physical comfort during fasting. Consider practicing seated or reclined poses, gentle stretches, and relaxation techniques to support your well-being during Ramadan.

By taking these precautions, you can enjoy the benefits of yoga while respecting the traditions and practices of Ramadan, promoting holistic health, and fostering spiritual growth and mindfulness throughout the holy month


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Yogic Management of Stress

“Stress, Anxiety, Worry”

These words are very common to people now a days. When your job demands an overtime hectic works or scheduled high pressured targets or deadlines: all these causes unwanted stress in a man’s life. When we are busy making money, we forgets or want fully rejects the impacts that these pressure makes on our mental and physical health.

It is high time that we pause and look inwards to see ourselves and our inner sense for a betterment so that all our hard works for a better future are not in vein.

Yogic Management of Stress

Stress is not something which we can totally wipe out, but through proper techniques, we can progressively manage and peacefully live with it. So let’s see how we can manage stress through various techniques. Yoga and meditation is one of the best technique for managing stress. Bringing yoga and meditation to our daily life eases our mind and soul and make us free from all our trauma and anxiety. Everyday practice of yoga therapy helps to release endorphins – happy hormones from the body thereby which gives a symptomatic relief. Let’s see how we can manage stress through yogic management.

Below are some of the benefits of yogic Management:

  • Relaxation to mind and body
  • Relaxation to muscles and joints
  • Increase blood circulation
  • Improves metabolism
  • Improves sleep
  • Promotes self-esteem and self confidence
Stress-Relief Techniques Involved in Yoga

Yoga has its own ways and techniques for managing physical well-being. It include

  1. Relaxation techniques 
  2. Asanas (postures).
  3. Pranayama

Yoga Nidra

Yoga nidra defines as yogic sleep. It is a state of consciousness from waking and sleeping which is induced by a guided meditation. It is powerful meditation technique which can be well maintained and practiced under a expert guidance. It is practiced to get higher level of consciousness. It can be done from children to seniour citizen.Yoga nidra offers a space to explore what you need in the moment, as well as an opportunity to work on releasing long-held emotions.

Yoga Nidra place a very important role for stress management. They can reduce the impact of exaggerated stress responses and thereby reduce anxiety and stress.It includes 8 steps. Should do under expert guidance. 

Benefits of yoga nidra

  • Improves self esteem and self confidence
  • Relaxation to mind and body
  • Lifestyle modification
  • Improves sleep

1. Relaxation techniques

            Relaxation techniques are procedure or techniques which helps one to relax mentally and physically.

Benefits of relaxation techniques

  • Lowers blood pressure
  • Promotes good sleep
  • Reduces stress, anger and frustration
  • Facilitates a soothing effect

Relaxation techniques include:

  • Deep relaxation techniques 
  • Quick relaxation technique
  • Instant relaxation technique


Deep relaxation techniques 

   It’s a 45 mins to 1 hr practice by relaxating the entire muscles and joints. It is practiced by lying down at savasana. Should do under exepert guidance

Quick relaxation technique

  It’s a 15 mins to 30 mins relaxation technique.

Relaxation of the whole body in 15 mins .

Should do under expert guidance

Instant relaxation technique.

It’s a 5 mins practice . Relaxation done in 5 mins which is said to be instant relaxation technique .

Should do under expert guidance


2. Asanas/ postures.

 Asana is defined as steady and comfortable postures.

Benefits of asanas in stress management

  • Promotes good sleep
  • Improves blood circulation
  • Reduces stress and anxiety
  • Helps in lowering blood pressure

Asnas include :

  • Savasana

    Savasana otherwise called as corpse pose which is a relaxative asana helps in relaxation at the end of sessions.


Benefits of savasana for stress management

    • Calms central nervous system, aiding the digestive and immune systems.
    • Calms the mind and reduces stress.
    • Reduces headache, fatigue and anxiety.
    • Helps lower blood pressure.


  •     Sukhasana 

Sukhasana or simple yogic pose helps in relaxation and meditative pose.


Benefits of sukhasana for stress management

  • Being a meditative pose sukhasana helps in relaxation of body and mind
  • Builds physical and mental balance
  • Helps in reducing stress and anxiety
  • Improves blood circulation 


  •     Balasana

Balasana otherwise called as child relaxative pose.


Benefits of Balasana for stress management

  • Calms the brain and helps relieve stress and fatigue.
  • Relieves back and neck pain 
  • Promotes soothing effect to the body.


  •     Makrasana

Makrasana is otherwise called as crocodile pose which is the relaxative pose at the end of each session.


Benefits of makarasna for stress management

  • Reduces anger and tension
  • Calms the body and mind
  • Rejuvenate the whole body and mind
  • Improves sleep
  1. Pranayama

Pranayama is defined as prana means breath ayama means to control . Controlling of breath is pranayama. 

  • Nadishuddhi paranayam
  • Seetkari
  • Brahmari
  • Hand in and out streching exercise
  • Hand up and down streching exercise


APMB book


Pre-natal Yoga and Pregnancy


Pregnancy is the period in which a woman experiences a psychological & physiological change in the body. Every woman will experience this. Some will face some emotional distress during this period. It’s very important to make sure that the mother is relaxed and happy, only then the growing fetus inside the womb will be happy. The future depends on what we do today!!!

As we all know physiological and psychological changes will be there for every pregnant woman during each trimester. Yoga intervention during pregnancy is more beneficial than another physical exercise. Yoga gives both physical and mental relaxation for the mother and growing child.

Yoga can safely be done for pregnant ladies who are at high risk and prenatal issues like preeclampsia, gestational diabetes, thyroid problems, depression, lumbopelvic pain, etc and thereby providing a healthy pregnancy.


What are the benefits of prenatal yoga?
Prenatal yoga is an exercise that encourages stretching, mental centering, and focused breathing.

Prenatal yoga can:
• Improve sleep
• Reduce stress and anxiety
• Increase the strength, flexibility of muscles needed for childbirth
• Decrease lower back pain, nausea, headaches, and shortness of breath
• Relaxes physically and mentally
• Enhances mental stability for the baby
• Improves the lung capacity of both mother & baby
• Improve blood circulation

Prenatal yoga should be handled carefully and be practiced only under the guidance of an expert. The yogic techniques need to be practiced according to the trimester.
• First trimester (First three months)
• Second trimester (Mid three months)
• Third trimester (Last three months)

Yoga at First trimester
The first trimester is mentioned as the first three months of pregnancy. It is considered a very crucial period. So, doctors recommend avoiding sudden jerky movements and heavy exercises. It is very important to take a rest during this period and relax mentally and physically. Let’s see some basic yogic techniques during the first trimester.
• Sukshma Vayama (Loosening Exercise)
• Pranayama (Breathing exercise)
• Relaxation techniques like DRT, QRT, IRT

Yoga at second trimester
The second trimester is defined as the mid-month ie 4th, 5th & 6th month of maternity. This period is considered the relaxation period for all pregnant women. In the first trimester, they will be facing morning sickness, mood fluctuations, etc. This period is for relaxation for all pregnant moms. Now they feel there is someone living inside them. Now it’s time for some mild yogic techniques. Let’s see some
• Mild side ward stretching without any pressure to the abdomen and back.
• Pranayama
• Some basic asanas

Yoga at third trimester
It’s the last three months of maternity i.e the 7th, 8th & 9th month. During this period the body is preparing for the labour and due to uterus expansion, there will be muscle pain in the thighs and back. Let’s see some yogic techniques.
• Pranayama
• Relaxation techniques
• Yoga Nidra
• Asanas including mild stretching

Precautions while doing Yogic Asanas

Remember to take medical consultation before starting yoga. Try only those asanas prescribed by the practitioner. Remember these points below and avoid the following while doing yoga during pregnancy.

  • Avoid strenuous exercises & stretching
  • Avoid a long time lying down in the supine position because it will cause a lack of oxygen supply and will result in shortness of breath.
  • Avoid sudden jerky movements and asanas
  • Avoid some breathing techniques like Kabalabhati and breathing retention or holding the breath.
  • Avoid all advanced asanas like head standing, shoulder standing, inverted postures
  • Do all the asanas under the guidance of doctors or any health experts.
  • Twisting asanas also should be avoided


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