Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

In today’s fast-paced world, concentration on a single thing for long is quite difficult. This is because the mind is never free of thoughts and worries, making it impossible to focus on one thing. The balancing postures of yoga focus on clearing the mind of all thoughts for a while, helping you relax. When you try to maintain your balance in these postures, your mind automatically stops wandering, thus helping you concentrate.

Caution: Those with weak knees should do Exercise 1 and 2 for short periods and gradually increase the time. Those with back pain, with heart problems and high blood pressure should not do exercise 4. Those with severe arthritis of the knee joints or those who have had knee surgery, should consult their doctor before doing Exercise 4.

Exercise 1 & 2

EXERCISE 1,2

EXERCISE1:
• Stand straight with your legs together
• Bend one leg and bring the foot to rest on the inner thigh, close to the groin
• Maintain balance by focusing on a point in front of you and raise your arms to the sides
• Raise your arms, keep them straight, and your palms joined
• Hold for 10-30 seconds
• Repeat with the other leg.

EXERCISE 2:

• In the standing position, slightly bend the left knee, take your right leg and twist it around the left leg, as shown
• Bend the elbows, twist your right forearm around your left arm and bring your palms together, as shown
• Keep your eyes focused on a fixed point and slowly bend the left knee a little more
• Hold for 10 - 30 seconds
• Repeat with the opposite arm and leg

Exercise 3

EXERCISE 3

• Stand with your feet together, inhale and raise both your arms above your head, your palms together
• Exhale and bend forward from your hips. Simultaneously lift one leg up, keep your head, your arms, your trunk and your leg in one straight, horizontal line. Focus on the hands or on a point in front of the body
• Hold for10-30 seconds
• Repeat with the other leg

Exercise 4

EXERCISE 4

• Stand straight with your legs wide apart and hands on your hips
• Turn one of your legs and your upper body to one side and go down on your front knee
• Raise your arms straight up over the head, with your palms together
• Lower the hips and bend backwards as much as you are comfortable with. Look up
• Hold for 10-30 seconds
• Repeat with the other leg.

In these modern times, women are expected to look after both their homes and work hard at the office, often without a single break. This of course is not possible as every human being requires time and space for themselves. The following re-energising techniques should help.

Exercise 1

Exercise 1

• Sit with the left leg stretched out

• Bend the right leg and place your foot between the left thigh and calf muscles.

• Bend the left leg and place the left foot under the right thigh

• Press the right thigh to the ground

• Place the hands on the knees, with the palms up, and place the tip of the forefinger on the centre of the thumb

• Keep the back straight and breathe normally.

Exercise 2

Exercise 2

• Sitting in padmasana, close your eyes and inhale deeply as you count 1-5

• Hold your breath; press the chin down on the jugular notch (mid-point of the two collar bones under the chin)

• Raise the chin up four fingers above the jugular notch and make a humming sound like a bee. Slowly exhale as you hum

• Listen to the sound vibrations as they travel up and spread through the head

• Repeat three times

• Gradually lower your back and legs without strain or jerky movements.

Exercise 3A, B

Exercise 3A

• Sit in padmasanas for Exercise 1

• Roll your tongue, as shown

• Slowly inhale to a count of five through this passage made by the tongue

• Exhale through the nostrils to the count of ten. Repeat 10-15 times.

Exercise 3B

• Make a square shape with your lips, showing your teeth

• Slowly inhale to a count of five through your mouth with your teeth closed

• Exhale slowly through your nose. Repeat 10-15 times.

Exercise 4

Exercise 4

• Sit as in padmasan, with your eyes close, and body relaxed

• Inhale. As you exhale, chant 'Om' emphasising the 'M' sound for as long as you can draw the breath out.  Listen to the vibration of 'Om' sound in the body as you chant.

Exercises to help manage mood swings

There is a reason why women are considered to be more emotional and temperamental than men. A woman's system is very different from a man's as the hormone levels are constantly fluctuating. And mood swings are a result of this imbalance in hormonal levels. These techniques will take the edge out of your mood swings and strong emotions. They will help you cope with your mood swings with awareness and detachment.

Caution: Those suffering from high blood pressure should not hold their breath in Exercise 1.  Those with cervical spondylosis, high blood pressure, vertigo and heart problems should avoid Exercise 3.

Exercise 1a, b

Exercise 1c, d

Exercise 1

• Sit with your legs stretched and back straight

• Sit in padmasana. Place the left hand on the knee

• Bend the forefinger and the middle finger of your right hand

• Place your thumb between the eyebrows and press the ring finger on the left nostril. Breathe in through the right nostril and hold your breath

• Reverse the positions. Place the ring finger between both eyebrows and press the right nostril with the thumb. Exhale through the left nostril

• Now inhale through the left nostril, holding your breath

• Reverse the position of the fingers, as in step 3. Exhale through the right nostril

• Repeat 10 -12 times.

Exercise 2

Exercise 2

• Sit in padmasana. Place your palms on your knees, as shown, with the index finger touching the root of the thumb

• Close your eyes and relax

• Focus on your breath - let your breathing become rhythmic and relaxed

• Now contract the glottis in the throat so that a soft snoring sound is produced in the throat

• Let each breath become slower and longer, and concentrate on the sound being in the throat

• Practice for five minutes.

Exercise 3a, b

Exercise 3

• Sit in padmasana

• Inhale deeply. Keeping your chest high, hold your breath and press your chin against the chest

• Hold the position for as long as comfortable

• Ease the chin, look up and exhale

• Repeat thrice.

Exercise 4

Exercise 4

• Sit with your legs stretched out

• Place your palms behind you, as shown, with fingers pointing away from the body

• Try to hold your weight on your palms and slowly push your chest forward, arching the back and dropping the head back, as shown

• Hold the position, breathing normally

• Slowly return to the starting position.

Exercises for reproductive health

Every organ in the body is a muscle performing a specific function; be it digestion or secretion of hormones or detoxification of the body.  The reproductive organs are muscles that need some form of massage.  These exercises do just that.  It works your reproductive organs so that they function smoothly and optimally.

CAUTION:  Those with heart disease or high blood pressure and  pregnant women should avoid Exercise 1. People with severe lower back conditions and stiff knee-joints should do Exercise 2 - 4 with care which will stabilise the breath.

Exercise 1

EXERCISE 1

*  Sit with your legs stretched out, and your back straight
*  Bend one leg; place your ankle on the opposite thigh, close to the groin
*  Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees
*  Exhale completely, pull up the genital space and close the anal space. Keep abdominal muscles tight
*  Relax the lock and inhale
*  Repeat thrice.

Exercise 2

EXERCISE 2

*  Sit with your legs stretched out, and your back straight
*  Place your palms slightly behind you
*  Bend one knee and place below your other knee
*  Lower your bent knee to the floor as shown
*  Look in the opposite direction
*  Hold for 10-30 seconds
*  Repeat with the other leg.

Exercise 3

EXERCISE 3

*  Lie flat on your back with arms stretched out and palms down
*  Bend one leg, place foot on your other knee
*  Gently twisting the spine, drop upright knee towards the floor Keep both your shoulders on the floor and look in the opposite direction
*  Hold for 10-30 seconds, breathing normally
*  Repeat for the other side.

Exercise 4

EXERCISE 4

*  Bend your right leg to bring your knee in front of the body and stretch the other behind
*  Place your palms in front, place your front heel away from the groin
*  Inhale slowly, cup your fingers and stretch your upper body backwards and look at the sky
*  Hold for 10-30 seconds. Repeat.

Tackling varicose veins

Inverted postures mean that you reverse the blood flow towards your heart and head by placing your body in a position which allows gravity to pull your blood in the opposite direction.  When you practise the following postures, you are relaxing your veins and allowing them to get back to their normal position because the pressure of blood on the veins will be much lower by performing an inverted posture.

Caution: Those with severe back pain should take care or avoid exercise one. Those with high blood pressure, heart disease and enlarged thyroid should avoid exercises two and three.  Those with cervical spondylitis, weak blood vessels in the eyes and thrombosis should also take care or avoid exercise three.

Exercise 1

Exercise 1

• Come down on your hands and knees, keeping your hands placed below your shoulders, your fingers pointing forwards, the thighs horizontal to the ground, the feet tucked in. Inhale

• Exhale as you push the upper body inwards, the head down, looking at the navel

• Keep the body in a straight line from the head to toe, the toes tucked in, the fingers pointing forward. Body weight is balanced on your toes and palms

• Hold for 10-30 seconds, breathing normally

• Place your knees down and come back to the start position.

Exercise 2

Exercise 2

• Lie flat on your back, your arms by your side

• Slowly raise the legs to a 90 degree position

• Lift the hips and support them with the hands as shown

• Hold for 10-30 seconds

• Breathing normally

• Slowly come back to the start position.

Exercise 3

Exercise 3

• Lie flat on the back, the arms by your side. Slowly raise both your legs to a 90 degree position

• Lift hips and back off the floor, lower the legs towards your head, support the hips with the hands

• Slowly bring the hands lower down the back towards the shoulders and bring the legs to 90 degrees. Support the whole body from the shoulders so that the body and legs are in a straight line. Keep the chin pressed against the chest

• Hold for 30 - 60 seconds, breathing normally

• Gradually lower your back and legs without strain or jerky movements.

Exercise 4

Exercise 4

• Lie flat on your back, your head and body in a straight line, your legs a little apart, your arms by your side a little away from your body, the palms facing up, the fingers relaxed

• Close your eyes relax the body and focus on your breathing

• Let your breathing become slower, deeper and more rhythmic

• Each time you exhale, let the whole body relax

• Practise this for five minutes.

Tackling your varicose veins

Before we can solve the problem of varicose veins, the aches and pains in your legs that normally occur need to be alleviated so that you feel healthy and fit.  By stretching the leg muscles, we increase the blood flow to your legs and this instantly functions as a painkiller, bringing back lightness and energy to your feet and legs.  Hold these postures for as long as possible and you will get better results.

Cautions: Those with slipped discs or sciatica should avoid Exercise 1 and 2. Those with severe lower back problems should avoid Exercise 3.

Exercise 1

Exercise 1

*  Stand with your feet wide apart and keep your back straight
*  Exhale and bend forward from the hips. Catch hold of the ankles, as shown and rest the head on the floor
*  Hold for 10-30 seconds, breathing normally
*  Inhale and slowly come back to the start position.

Exercise 2

Exercise 2

*  Sit with your back straight and your legs stretched out
*  Bend one leg and place it so that the heel touches the groin area
*  Inhale and raise your arms up straight
*  Exhale and bend forward to grasp the ankle or foot and bring the forehead down to touch the knee
*  Hold for 10-30 seconds
*  Repeat with the other leg.

Exercise 3

Exercise 3

*  Stand straight with your feet together and your palms joined in front of your chest
*  Breathe normally
*  Inhale, keep your palms together and bend your back, stretching your arms over your head
*  Exhale and bend forward from your hip
*  Place your palms on the floor and your head on the knees
*  Keep your knees straight.

Tackling menstrual problems

As you enter into your periods, the hip and groin region are most affected because tremendous changes occur in your body.  You may feel bloated, sore and slightly weak with low energy.  These exercises are designed to loosen up your groin area and re-vitalise the internal organs which take a beating because the blood is moving towards your genital and reproductive organs.

Caution: Exercises one and two should be performed slowly. Those with backache should not overstretch. Those with hernia, hyper-thyroid and peptic ulcers should avoid this posture. Those with enlarged thyroid should avoid exercise three. Those suffering from sciatica, slipped discs and serious back conditions, should avoid exercise four.

Exercise 1

Exercise 1

• Sit with the legs straight out and the back straight

• Spread your legs apart, bend your knees and bring the heels together. Pull the heels towards the groin

• Inhale as you raise your arms up, exhale and stretch forward as shown

• Hold for 10-30 seconds, breathing normally

• Inhale as you slowly raise your arms and come back to the start position.

Exercise 2

Exercise 2

• Sit with one knee bent on the ground; place the other leg across it

• With the opposite arm, lock the knee from the outside and grasp the foot

• Fold the other arm behind the back, twist the spine and look back

• Hold for 10-30 seconds, breathing normally

• Repeat with the other side.

Exercise 3a

Exercise 3b

Exercise 3

• Lie on the stomach with the chin on the floor and the palms under the thighs

• Inhale and raise the right leg as high as you can

• Hold for a few seconds, breathing normally

• Exhale and lower the leg

• Repeat with the other side.

A woman’s body is completely different from a man’s as it moves in a cyclical pattern. The energy blockages and nerve imbalances that occur due to the menstrual cycle in a woman’s body need to be removed.  The following exercises are intense postures that free your system from harmful and stagnant energy that keeps your body stiff and dull.  These postures will bring life back into your system and make you feel fresh once again.

Caution:  Those suffering from weak hearts, high blood pressure, hernia, colitis, peptic or duodenal ulcers, should avoid exercise one. Those with slipped discs or sciatica should avoid exercise two. Exercise three should be avoided by people with weak wrists and should not be practised during any illness or pregnancy or when feeling tired.

Exercise 1

Exercise 1

• Lie flat on the stomach, the legs together, the arms beside the body, the chin on the floor
• Bend both knees
• Reach for your toes or ankles and grip them firmly
• Inhale and raise your upper body while tensing the leg muscles and pushing your feet backwards
• Hold for 10-20 seconds
• Exhale and slowly release the legs and come down

Exercise 2

Exercise 2

• Sit with your back straight and the legs stretched out
• Inhale and raise your arms upward
• Exhale and stretch forward. Hold your ankles or the big toe, pull your body down and rest the forehead on the knees as shown.

Exercise 3

Exercise 3

• Lie flat on your back, bend your knees, place the feet near the hips
• Place your palms underneath your shoulders with your fingers pointing towards your feet
• Raise your hips; arch your back, shifting your weight onto your hands
• Pushing up, raise your head and upper body as far as you can
• Hold for 10-30 seconds breathing normally
• Slowly lower the hips, straighten the legs, bring the arms down by the side.

Tackling menstrual problems

The menstrual cycle not only signifies physical changes in a woman but emotional and mental changes as well. Irregular or painful periods can result in fatigue, depression and extreme mood swings.  Yogic postures are the best way to move through your cycles with minimum amount of pain, keeping your body fit and your mental state calm and relaxed.  Today’s postures help you to clear the blockages in your pelvic region.

Caution:  Practise these gently, slowly and avoid jerks. Those with severe back and shoulder conditions should seek expert guidance or do these with care and avoid the final step in exercise one. Those with enlarged thyroids should seek expert advice before doing exercise three. Those with back and neck problems or with stiff ankle and knee joints, should avoid exercise four.

Exercise 1

Exercise 1

• Lie on the stomach, the legs straight and the feet together, the soles pointing upward, the forehead on the floor

• Place the palms below and to the side of the shoulders, the elbows tucked in close to the body

• Inhale, slowly raise the head and the upper body, straighten the arms and curve the back backward to a maximum as shown. Only the palms and the toes should be in contact with the floor

• Hold, breathing normally

• Exhale as you slowly come down to the start position.

Exercise 2

Exercise 2

• Get down on all fours, the arms straight, the palms under your shoulders, the fingers facing forward, the knees in line with your hips

• Inhale and raise the head and look up as you create an intense dip in your back

• Exhale and drop the head down and arch the back as shown

• Hold for 10-30 seconds, breathing normally

• Resume starting position

• Do about 10 - 15 rounds.

Exercise 3

Exercise 3

• Stand on the knees, the knees a little apart, the feet stretched out

• Lean back and catch hold of the right heel with the right hand and then the left heel with the left hand

• Push the abdomen forward, drop the head back and arch backward as far as you can

• Hold as long as comfortable, breathing normally

• Slowly release one hand, then the other and come back to the start position

Exercise 4

Exercise 4

• Sit as shown in a kneeling position with your buttocks on your heels

• Slowly lean back taking the support of first one elbow and then the other

• Hold your ankles with your hands and arch your head back

• Slowly lower your back and head to the ground as you hold your ankles with your hands. Try to keep your knees on the ground.

• Now fold your hands and place them behind your head

• Close your eyes breathing normally

• Relax in this posture for about 10-30 seconds.

Techniques for improving your health

Yoga has many ways of tackling a problem — via hormones, via pressure changes, via breath, via postures, via meditation and via chanting. They’re all different ways to bring about a transformation in the functioning of the whole system. As you practise these different techniques you will see that all aspects of your health begin to improve and you will find your self feeling reborn.

Caution: Those with cervical spondylosis, high blood pressure, vertigo and heart problems should avoid exercises two and three.

Exercise 1

•  EXERCISE 1

*  Close your eyes and inhale deeply as you count from one to five
*  Hold your breath; press the chin down on the jugular notch (mid-point of the two collar bones under the chin)
*  Raise the chin up four fingers above the jugular notch and make a humming sound like that of a bee from your throat. Slowly exhale as you hum
*  Listen to the sound vibrations as they travel up and spread through your head
*  Repeat three times.

Exercise 2 : a

Exercise 2 : b

•  EXERCISE 2

*  Sit back on your heels as shown
*  Bend your arms at the waist, the elbows close to the body and make fists
*  Raise both the fists up, a bit higher than the head; keep the elbows close to the body
*  Exhale forcefully through the mouth (cheeks puffed out) as you pull the arms down, taking the elbows behind the waist as shown
*  Repeat 20 times, exhalation should be rapid, movements smooth not jerky
*  Inhale deeply and slowly
*  Exhale slowly.

Exercise 3

•  EXERCISE 3

*  Sit as directed in steps one and two of exercise one
*  Inhale deeply.  Keeping the chest high, hold your breath and lock the chin against the chest
*  Hold for as long as comfortable
*  Release the chin, look up and exhale
*  Repeat only three times.