Some useful tips

• Don't spend long hours sitting or standing. Change posture to avoid muscle stiffness.
• Mix 50 gms haldi powder and 50 gms methi powder and take ½ teaspoon of the mixture with lukewarm milk at night.
• Take 2 walnuts early morning empty stomach.
• At night soak 1 teaspoon of methi seeds and consume the water on empty stomach.
• Massage your feet regularly.

Ankle stretches in lying position

Lie down and bend your left leg at the knee. Raise your right leg and stretch your foot forward and backward at the ankle. Repeat 6-8 times than rotate it clockwise direction, making a circle with your toes. Repeat 4-6 times. Repeat the same for the left leg.

Single leg cycling

Lie down and bend your left leg at the knee. Cycle with your right leg in a forward and backward motion. Repeat each step 8-10 times. Repeat the same for the left leg while the right leg stays bent at the knee.

Ek Pad Uttanasana

Lie on your back, arms at your sides, palms facing downwards. Now bend both your knees and raise the left leg straight up to 60º off the ground. Stretch the left toe towards the front and hold, then stretch back, breathing normally. Hold the posture for some time, and then lower the leg. Repeat for the right leg. Do this asana three times.

Paschimottasana

Sit and stretch your legs out, toes together. Inhale and raise your hands. Exhale and bend forward, bringing your hands down to hold your toes with your thumbs and index fingers. Try to touch your head with your knees. Your knees and legs should stay on the ground. Hold this position for as long as you can, breathing normally. Return to base position while exhaling. Repeat three times.

Benefits: Strengthens back, abdomen and thigh muscles; stimulates height gain; boosts the spine's elasticity

Caution: Avoid this asana if you have back pain.

Pic: Alex Bramwell, yogapilates.co.uk