Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Yoga helps one maintain a fit body as well as a beautiful look. From sparkling eyes to good hair to a glowing skin, yoga benefits the inner health as well as the outward appearance of a person. This new series of articles focuses on cosmetic beauty, which includes removal of dark circles and glowing of skin.

To start with, we will work on inverted postures, which are the simplest and easiest way to increase blood circulation to the head region.

Caution: Those suffering from sciatica or slipped disc should avoid these. Those with cervical spondylitis, high blood pressure and heart problems should avoid exercise three and women should avoid the same while menstruating.

Exercise 1

Exercise 1

• Sit with your back straight and legs stretched out
• Inhale and raise your arms upwards
• Exhale and stretch forward
• Hold your ankles or the big toe, pull your body down and rest your forehead on the knees, as shown
• Hold the position for 10-30 seconds, breathing normally.

Exercise 2

Exercise 2

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

Exercise 3

Exercise 3

• Lie flat on your back with your arms by your side. Slowly raise both your legs at a 90-degree angle to your body
• Lift your hips and back off the floor, lower your legs towards your head and support your hips with your hands
• Slowly lower your hands and bring your legs to 90-degree angle, again. Support the whole body from shoulders so that your body and legs are in a straight line. Keep your chin pressed against your chest and hold the position for 30-60 seconds, breathing normally
• Gradually lower your back and legs without straining or jerking it.

Exercise 4

Exercise 4

• Sit with your legs stretched out and back straight
• Bend one leg, place the ankle on the opposite thigh, close to your groin. Bend the other leg and place the ankle on the thigh of bent leg, close to the groin
• Lean back on elbows and slowly lower your head
• Bend your elbows behind your head, place both palms on the floor with fingers pointing towards your feet. Put your weight on the palms, raise your head and shoulders to rest on the crown of your head.
• Hold your toes with your fingers and stay in this position for 10-30 seconds
• Release toes, press down on elbows and raise your head and shoulders.
• Prop yourself up on the elbows, then straighten them one at a
time. Come back to the starting position.

This is the last article focusing on the upper body. By now you should be feeling the difference and feeling your muscles more toned than when you started. Today's asana's strengthen the arms, wrists and upper body and leg muscles. They also help develop a sense of physical balance and nervous control. Remember, to see the difference, you need to practice regularly.

Caution: Those with high blood pressure, cerebral thrombosis, heart problems and weak wrists should not attempt these asanas.

Exercise 1

Exercise 1

• Squat on floor, feet apart
• Come up on toes, place palms flat on floor in front of feet, fingers pointing forward, and keep elbows bent
• Lean forward, so that outer upper arms touch inner knees
• Lean forward shifting body weight to arms, keep feet together and, balancing on hands, lift them off floor
• Focus on tip of nose or point in front of you and hold as long as you can or 10-30 seconds
• Slowly lower feet and resume start position.

Exercise 2

Exercise 2

• Stand with feet apart and bend knees
• Place right palm on floor between the feet, left palm in front of left foot
• Place right leg above right arm, resting thigh on back of upper right arm, just above elbow. Bring left foot forward between the arms close to right foot
• Press down on arms and lift both legs off the floor, place left foot on right ankle and interlock legs. Right arm should be between thighs, left arm straight
• Bend elbows, lower upper body and head until parallel to floor
• Hold for as long as comfortable, breathing normal
• Straighten arms, raise upper body. Release legs, lower them and return start position
• Repeat with other leg.

We continue with asanas that strengthen the arms, wrists, shoulders and shape the upper body. They also strengthen the back muscles, especially the lower back.

Caution: Those with high blood pressure, heart problems should not do these asanas.  Those with Tennis Elbow and wrist and elbow problems should also avoid them. Those with frozen shoulder should take care while doing this.

Exercise 1

Exercise 1

•  Lie flat on back, feet together, arms by side, make fists with your hands
•  Push down on elbow, lift head, shoulders and chest. Slide elbows back so they are level with shoulders. Pushing down on elbows and arms, lift hips and body up as shown, feet flat on floor
•  Hold 10-30 seconds, breathe normally
•  Lower hips, return to starting position.

Exercise 2

Exercise 2

•  Sit with back straight, legs stretched out
•  Bend one leg and place your ankle on opposite thigh, close to groin
•  Bend other leg, place over thigh of bent leg, close to groin, keep back straight (padmasana)
•  Place your hands beside your hips with palms down, fingers pointing forward
•  Press down on your palms, lift the body off the floor as shown
•  Hold for 10-30 seconds
•  Gently lower body and resume start position.

Today's asanas focus not only on strengthening and toning the arms, shoulders, and chest, but also strengthen the lumbar region of the spine and Achilles tendons. Practised regularly, these exercises will strengthen and improve the overall shape of your upper body and give you a good posture.

Caution: n Those with high blood pressure and heart problems should not try these asanas n Those suffering from tennis elbow or other wrist and elbow problems should not attempt these asanas n Those with a frozen shoulder should take care while performing these.

Exercise 1

Exercise 1

• Sit with your legs stretched out and feet together
• Place your palms on either side of body behind you with your fingers pointing away from the body
• Lift your hips and your body up, keeping your legs and arms straight, soles flat on the floor, chin up and the head as shown in the picture
• Hold the position for 10-30 seconds, breathing normally
• Lower your hips, resume the starting position.

Exercise 2

Exercise 2

• Lie flat on your stomach with your feet together and soles facing up. Interlock your palms in front and bring the elbows in level with the shoulders
• Inhale and raise your head, shoulders and upper back, keeping your elbows bent, as shown
• Hold the position for 10-30 seconds, breathing normally
• Exhale and lower your body to resume the starting position.

Exercise 3

Exercise 3

• Lie on your stomach with elbows bent and placed close to the body. Place your hands beside the chest with toes tucked in
• Raise the entire body by straightening your arms and do a push-up
• Keep the body straight; bend one knee sideways, as shown, place one foot on the side of the other knee
• Hold the position for 10-30 seconds, breathing normally
• Lower the raised leg and both your knees to the floor. Relax your hands and sit back on your heels
• Repeat with the other side.

Today, we continue with asanas that focus on working the upper body. These asanas strengthen, tone and shape the upper body, the arm muscles - biceps and triceps, and shoulders and improve strength of the wrists.
Caution: Those with tennis elbow or other wrist and elbow problems should not attempt these asanas.

Exercise 1

EXERCISE 1

•  Sit with your knees bent, feet together and soles flat on floor
•  Place your hands approximately one foot behind you with the fingers pointed towards the body
•  Keep your arms straight, lean back, and lift the body up so that it is in a straight line from the head to the knees, as shown.
•  Hold the position for 10-30 seconds, breathing normally
•  Lower your hips and resume the starting position.

Exercise 2

EXERCISE 2

•  Repeat steps 1-3 of Exercise 1
•  Lift one leg so that it is parallel to the floor and the toes are pointed forward. Pull the chin up and position your head as shown
•  Hold the position for 10-30 seconds, breathing normally
•  Lower your hips and resume the starting position
•  Repeat with the other leg.

Exercise 3

EXERCISE 3

•  Repeat steps 1-3 of Exercise 1
•  Keep your body in a straight line and raise one arm, as shown
•  Hold the position for 10-30 seconds, breathing normally
•  Lower your hips and resume the starting position
•  Repeat with the other leg.

Today's asanas strengthen and shape the upper body, improve wrist strength and tone the muscles of the arms, biceps and triceps.

Caution: Those with Tennis Elbow and wrist and elbow problems should not do these asanas.

Exercise 1

Exercise 1

• Lie flat on stomach, toes tucked in
• Raise head and upper back, bend elbows and place level with shoulders, interlock hands and place below face
• Looking down, lift entire body off ground, as shown. Make sure body is straight
• Hold for 10-30 seconds and resume start position.

Exercise 2

Exercise 2

• Go down on hands and knees, palms below shoulders, back parallel to floor, feet tucked in.
• Exhale, lift knees off the ground, push back on arms and raise hips, straighten legs, look inwards as shown.
• Hold for 10-30 seconds and resume start position.

Exercise 3

Exercise 3

• Lie flat on stomach, chin on floor, elbows bent and close to the body, hands level with shoulders
• Push up, straightening arms and raising full body, keeping it straight
• Place left knee on floor, raise right leg up
• Bend elbows, lower chest to floor without touching it
• Bend raised leg back, as shown
• Hold for 10-30 seconds, breathing normal
• Lower leg, place chest on floor, relax
• Repeat with other side.

We continue today with asanas that particularly strengthen and tone the arms, shoulders and upper body. Those of you who have not worked much on this area before may feel a little muscle soreness. This is natural and will go in a few days. Regular practice will strengthen this area.

Caution: Those with tennis elbow and wrist and elbow problems should not do these asanas. Those with frozen shoulder should take care while doing theses exercises. Exercise three should not be done on a hard surface as this can hurt the knee joint. Please use a mat. Those suffering from knee pain should use a cushion.

Exercise 1

Exercise 1

• Lie on stomach, elbows bent and close to body, hands beside chest, toes tucked in, chin on ground
• Push body up lifting hips, chest, shoulders and chin off ground as shown
• Hold 10-30 seconds, breathing normal
• Come back to start position.

Exercise 2

Exercise 2
• Lie on stomach, elbows bent and close to body, hands beside chest, soles facing up, chin on ground
• Keep knees on ground, push upper body up lifting hips, chest, shoulders and chin off the ground
• Hold 10-30 seconds, breathing normal
• Come back to start position.

Exercise 3

Exercise 3
• Go down on hands and knees, palms a little ahead of shoulders, body parallel to floor. Cross your feet
• Exhale and push body forward, keeping shoulders and chest off the floor and lifting feet up as shown
• Hold 10-30 seconds, breathing normal
• Come back to start position.

In today's workout, the first two asanas strengthen and tone the arms, upper body and back. They also help improve balance, concentration and will power. The third exercise stretches and relaxes the arms, upper body and the abdominal area.
Caution: n Those with a frozen shoulder should be careful when practicing these asanas. n Those with tennis elbow and wrist or other elbow problems should not attempt Exercises 1 and 2. n Those with peptic ulcers and hernia should not attempt Exercise 3.

Exercise 1

Exercise 1

•  Lie down on your stomach with elbows bent and placed close to the body, and both your hands beside the chest
•  Raise the entire body by straightening your arms and do a push-up
•  Raise one leg with the foot pointing up
•  Hold the position for 10-30 seconds, breathing normally
•  Place both your knees on the floor, relax your hands and sit back on your heels
•  Repeat with other side.

Exercise 2

Exercise 2
•  Repeat Step 1 and 2 of Exercise 1
•  Raise one leg and the opposite arm, as shown
•  Hold the position for 10-30 seconds, breathing normally
•  Lower the leg and the arm. Then lower the knees on to the floor. Relax your hands and sit back on the heels
•  Repeat with other side.

Exercise 3

Exercise 3

•  Lie flat on your stomach with your palms on the floor just beside shoulders
•  Inhale, raise your head, shoulders and upper back
•  Straighten out your arms, arch your back while keeping the shoulders straight. Look up.
•  Hold the position for 10-30 seconds, breathing normally
•  Exhale and slowly resume the starting position.

Today, we begin working on the upper body. This is an area that we all (especially women) need to strengthen and develop. For the next nine days we will focus on asanas that work on the arms, chest, shoulders, upper side muscles and neck. Practiced regularly, these asanas will help strengthen and improve the shape of your upper body and give you a good posture.

Today's asanas strengthen and tone the arms, the back and the neck, and increase the flexibility of the shoulder joints.

Caution:  Those with tennis elbow or wrist or other elbow problems should not try these asanas. Those with a frozen shoulder should take care while practicing the asanas.

Exercise 1

Exercise 1

• Lie on your stomach with elbows bent and placed close to the body. Place your hands beside the chest
• Raise the entire body by straightening the arms and do a push-up
• Keeping the body straight, move it forward and shift the weight to the upper body. Keep your toes in a fixed position
• Hold the position for 10-30 seconds, breathing normally
• Place your knees on the floor, relax both hands and sit back on the heels.

Exercise 2

Exercise 2

• Repeat the first two steps from Exercise 1
• Keeping the body straight, raise one arm with your palm facing down, as shown
• Hold the position for 10-30 seconds, breathing normally
• Place your knees on the floor,relax both hands and sit back on the heels
• Repeat with the other arm.

Exercise 3

Exercise 3

• Repeat the first two steps of Exercises 1 and 2
• Turn the entire body to one side with one palm placed on the floor
• Extend the upper arm above your head so that both the arms are in a straight line
• Hold this position for 10-30 seconds, breathing normally
• Straighten the body, placing both knees on the floor. Relax your hands and sit back on the heels
• Repeat with the other side.

This is the last article focusing on the hips and by now you should be feeling the difference. Today’s asanas particularly stretch and tone the hips and legs. They also strengthen the back muscles, help re-align the spine, strengthen the abdominal muscles and stimulate the digestive process.

Caution: Those with high blood pressure, heart problems, slipped disc or sciatica should not do these exercises.

Exercise 1

Exercise 1

• Sit on floor legs stretched out. Bend one leg, place foot on top of opposite thigh
• Draw other leg to chest, foot flat on floor. Grip big toe with both hands and straighten leg as shown. Keep back straight
• Hold 10-30 seconds, breathing normal
• Repeat other side.

Exercise 2

Exercise 2

• Sit with legs stretched out. Bend knees; bring feet close to body, two-three feet apart
• Grip big toes, lean slightly back and, keeping your balance, straighten legs and arms
• Focus on a point at eye level
• Hold 10-30 seconds, breathing normal.

Exercise 3

Exercise 3

• Sit with legs stretched out. Bend knees, bring feet close to body, and keep legs together
• Grip big toes, lean slightly back and, keeping your balance, straighten legs and arms
• Hold 10-30 seconds, breathing normal.