I have seen many people who like coffee to get rid of laziness. Yes, it’s completely right, but do you know the bad consequences of excessive caffeine consumption? Well, let’s take a look at its side effects.
- Causes insomnia
- Nervousness
- Restlessness
- Headache
- Worry
- Ringing in the ears
- Irregular heartbeat
- Nausea and vomiting
You will see that coffee has many side effects, so what is the alternative? You can do 15 minutes of yoga to avoid lethargy (it’s better than coffee). Let’s take a look at them…
This yoga pose is best for achieving focus and clarity. All you need to learn is to balance on one leg.
Steps to do it:
Place your feet together and place your right foot on your inner left upper thigh.
Press your hands together in prayer and find a place in front of you. Continue this for 8-10 breaths then switch sides.
Avoid leaning on the standing leg.
Benefits:
- Builds strength in the ankles
- Tones the abdominal muscles
- Best for flat feet
- Baby pose
This is one of the best resting poses after the corpse poses. You can do this even if you are a yoga practitioner of all levels.
Steps to do this:
Bring your knees and feet together.
Sit back on your heels and extend your arms forward.
Lower your forehead to the floor (you can use a pillow or blanket) and release your body.
Benefits:
- Good for thighs and hips
- Gets rid of stress and fatigue
- Relaxes the muscles
- Pelvic tilts
Steps to do this:
Lie on your back with your knees bent and your feet on the floor. In this neutral position, the natural curve of your lumbar spine will lift the lower back slightly off the floor.
Exhale and gently rock your hips toward your head. As you do this, you will feel your lower back pressing into the floor.
Stay here for a few breaths. When you are ready, inhale and return to your neutral position.
Repeat 5 to 10 times.
Benefits:
- Relief from back pain
- Gains flexibility and concentration
- Cat-Cow (Betilson)
Steps to do this:
Point your fingertips at the top of your mat. Keep your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
Inhale as you lower your stomach to the mat. Lift your chin and chest and look at the ceiling.
Stretch across your shoulder blades and draw your shoulders away from your ears.
Next, move into cat pose: As you exhale, draw your belly into your spine and round your back toward the ceiling.
Drop the crown of your head toward the floor, but don’t force your chin into your chest.
Inhale, return to cow pose and then exhale as you return to cat pose.
Repeat 5 to 10 times.
Benefits:
Relieves stress from menstrual cramps, lower back pain, and sciatica.
The cat stretch is held at the top to release tension in the upper back and neck.
Downward-facing dog
Steps to do this:
Start on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips.
Extend your elbows and relax your upper back.
Spread your fingers wide and press firmly with your palms.
Exhale as you pull your toes up and lift your knees off the floor. Bring your body into an “A” shape.
Press the floor away from you as you lift through your pelvis. Lift your sit bones toward the ceiling as you lengthen your spine.
Rotate your arms outward so that your elbows face your thumbs.
Engage your quadriceps. You continue to rotate your thighs inward to lift your sit bones. Sink your heels toward the floor.
Align your ears with your upper arms. Relax your head, but don’t let it hang. Look between your legs or at your navel.
Hold for 5-100 breaths.
To release, exhale as you bend the knees and return to your hands