These 5 yoga asanas will provide relief from migration!

Yoga is a great way to relieve stress and anxiety, both of which are common symptoms of migration. These 5 yoga asanas are specifically designed to help migrants feel more relaxed and centered.

Cat-Cow Pose

This gentle pose helps to stretch the spine and neck, and can relieve tension in the shoulders. To do Cat-Cow Pose, start on your hands and knees with your back flat and your core engaged. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 5-10 times.

Child's Pose

Child's Pose is a calming pose that can help to relieve stress and anxiety. To do Child's Pose, kneel on the floor with your knees hip-width apart. Sit back on your heels and fold forward, resting your forehead on the mat. Extend your arms out in front of you, palms down. Hold for 5-10 minutes.

Bridge Pose

Bridge Pose helps to strengthen the back and hamstrings, and can also help to improve digestion. To do Bridge Pose, lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 5-10 breaths, then slowly lower your hips back down.

Legs-Up-the-Wall Pose

Legs-Up-the-Wall Pose is a restorative pose that can help to reduce stress and improve circulation. To do Legs-Up-the-Wall Pose, lie on your back with your legs up the wall, forming a 90-degree angle at your hips. Relax your arms and legs, and close your eyes. Hold for 5-10 minutes.

Savasana (Corpse Pose)

Savasana is a deep relaxation pose that is often done at the end of a yoga practice. To do Savasana, lie on your back with your arms and legs extended. Close your eyes and relax your entire body. Hold for 5-10 minutes.

How often to practice

It is recommended to practice these yoga asanas for at least 30 minutes, 3-4 times per week. However, you can adjust the frequency and duration of your practice to fit your individual needs.

Tips for beginners

If you are new to yoga, it is important to start slowly and gradually increase the intensity and duration of your practice. It is also a good idea to take a yoga class from a qualified instructor to learn the proper form for each pose.


If you have any injuries or limitations, you can modify these yoga poses to make them more comfortable and accessible. For example, if you have tight hamstrings, you can bend your knees in Bridge Pose.

Listen to your body

A woman smiling and doing a yoga pose Text: It is important to listen to your body and not push yourself too hard. If you experience any pain, stop the pose and consult with a doctor.