Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Breathing exercises to balance your nadis

Sometimes we experience anxiety for no reason at all. Nothing specific might be bothering us but still a sense of unease might take over. In this state, the only solution is to try certain subtle breathing techniques, which will help you meditate and calm down. The following techniques balance your nadis (energy circuits), lower your heart rate and soothe your system to make you feel at ease with yourself.

Exercise 1

•  Keep your eyes closed and your body relaxed. Gently insert your thumbs in your ears and place the fingers on the head, as shown
•  Inhale deeply and exhale slowly through your mouth, making a humming sound like a bee
•  Listen to the sound vibrations as they travel through the body
•  Repeat thrice.

Exercise 2

•  Sit in padmasana, with your back straight
•  Inhale deeply, press your chin against your jugular notch and hold your breath
•  Raise your chin and exhale through the mouth
•  Repeat 15 times.

EXERCISE 3

•  Sit in padmasana
Place your hands on your knees
•  Bend your forefinger and the middle finger of your right hand. Close your eyes and practice deep breathing
•  Close the right nostril with the thumb and place the ring finger between the eyebrows. Inhale to the count of five
•  Close the left nostril with the ring finger. Hold the breath to the count of 10
•  Raise thumb to between eyebrows, exhale slowly through right nostril to count of 10
•  Now, breathe in again through the right nostril to the count of five. Close the right nostril with the thumb and hold your breath to the count of 10 n Place the ring finger between the eyebrows and exhale through the left nostril to the count of 10
•  Repeat the complete cycle for two to five minutes.

Kriyas that will cleanse your mind and rejuvenate you

Any kind of kriya or purifying technique gives a shock to the system by instantly and forcibly removing the toxins in our system. To experience a 180 degree change in your mental state, practice the following kriyas which will literally cleanse your mind and body and make you feel like a fully rejuvenated and transformed human being.

Caution: Exercises one and two should be done under supervision for the first time. Exercise one should be avoided by people suffering from chronic nose-bleeds. For exercise three those with moderate to severe eyestrain, myopia, astigmatism and early symptoms of cataract, should use a big black dot instead of a candle flame.

Exercise 1

• You’ll need a special ‘neti pot’ — one side of which ends in a nozzle. The nozzle should not be too thick or pointed and should fit comfortably in the nostril.

• Add one tsp of salt to half a litre of lukewarm water and fill the neti pot

• Stand relaxed with the legs apart and bend forward and tilt your head to one side as shown. Keep breathing deeply, exhaling through the mouth

• Place nozzle of the neti pot in the nostril that is facing upwards and slowly pour water into it. The water will flow out through the other nostril

• Straighten up, blow your nose gently to remove any mucous

• Repeat with the other nostril

• Now close one nostril, and rapidly exhale 10-15 times through the other

• Repeat with the other side.

Exercise 2

• This should be done in the morning on an empty stomach and should be done once a week

• Add two teaspoons of salt to two litres lukewarm water and drink at least six glasses at one stretch

• Make sure your hands and nails are clean. Stand near a sink with your legs apart and your back bent forward. Place the index and middle fingers in your mouth and rub the back of the tongue.  This will induce the vomiting process and the water will gush out of your mouth. Ensure that all the water comes out

• Relax, you can lie down if you want, and practice deep breathing for a while.

Exercise 3

• Place a lit candle at arms length on a table in front of you at eye level

• Make sure there is no draft and the flame is steady

• Sit in any meditative asana with the back straight

• Close your eyes and relax the body

• Then open your eyes and gaze steadily at the tip of the wick

• Try not to blink or move your eyeballs

• When the eyes get tired, close them and try to visualise the after-image of the candle flame in your mind

• After a minute, open your eyes and continue to gaze at the flame

• Repeat this cycle twice or thrice

• Practice for a total of two minutes, slowly going up to 10 minutes.

• As you are finishing, close your eyes and watch the dark space in front of your eyes. Be aware of and just watch any thoughts that come up

• Then open your eyes and blow out the candle.

Exercise 3A

(For those with moderate to severe eyestrain, myopia, astigmatism and early symptoms of cataract)

• Draw a big black dot on a white sheet of paper

• Place at arms length and at eye level and repeat the steps described in exercise three.

Surya Namaskar for relaxation and to release anxiety

Surya Namaskar is considered to be the miracle drug of yoga as it solves most of the health problems that we face.  However, for different problems it is to be practiced differently. So today’s practice of Surya Namaskar will focus on a slow and relaxed movement with total awareness to the breath that changes with every posture.  Follow the instructions carefully, especially those relating to the breath.  Move gently and easily and this will help the anxiety leave your system.

Caution: Should not be practiced by those with acute high blood pressure, heart diseases, hernia. Those with acute back conditions should be cautious and discontinue if the condition is aggravated.

Step 1
•  Stand straight, the feet together, the palms joined in front of your chest
•  Breathe normally.

Step 2
•  Slowly inhale, keep the palms together and bend the back, stretching your arms over your head.

Step 3
•  Exhale and bend forward from the hip
•  Place your palms on the floor and your head on your knees
•  Keep your knees straight.

Step 4
•  Inhale, take the right leg back and bend the other knee as shown
•  Arch your back and look up.

Step 5
•  Exhale, take the left leg back
•  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.

Step 6
•  Hold your breath, drop your knees, then your chest and chin to the floor. Keep your hips raised as shown.

Step 7
•  Inhale and stretch the body upwards
•  Straighten the elbows, arch your back and look up.

Step 8
•  Exhale, push back on your arms and raise your hips up
•  Tuck your chin towards the chest and look at the navel
•  Keep the heels flat on the floor.

Step 9
•  Inhale and bring the right leg forward, arch your back and look up
•  In subsequent rounds, alternate between the left and the right leg as in step four and nine.

Step 10
•  Bring the left leg forward, stand upright, exhale and bend forward, place the palms on the floor as in step three.

Step 11
•  Inhale, keep the palms together and bend the back, stretching your arms over your head as in step two.

Step 12
•  Exhale and come back to position one.

Exercises that will relax your system

One of the major effects of anxiety is headache. This happens due to lack of blood supply to the head, caused by vaso-constriction of the blood vessels. The following postures will increase blood flow to the head and cure or prevent a headache. However, if it is a migraine attack that you're having, it is best to avoid these exercises.

Caution: People suffering from hernia, high blood pressure, heart conditions, severe back problems, severe eye ailments or enlarged thyroid should not try these exercises. They should be avoided during migraines, pregnancy and menstruation. Those with cervical spondylitis or slipped discs should be careful or should avoid Exercise 2 altogether.

Exercise 1

•  Lie flat on the back, with arms by your side
•  Slowly raise the legs to 90-degree position
•  Lift your hips and support them with your hands, as shown
•  Hold the position for 10-30 seconds
•  Breathe normally
•  Slowly return to the starting position.

Exercise 2

•  Lie flat on the back, with arms by your side. Slowly raise both the legs to 90-degree position
•  Lift your hips and back off the floor. Lower the legs towards your head and support the hips with your hands
•  Slowly bring your hands towards the shoulders and bring the legs back to 90-degree position. Support the whole body from the shoulders such that the body and the legs are in a straight line. Keep the chin pressed against the chest
n Hold the position for 30-60 seconds, breathing normally
•  Gradually lower your back and legs without any jerky movements.

Exercise 3

•  Sit with the legs stretched out and the back straight
•  Bend one leg, place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin
•  Lean back on the elbows and slowly lower the head and back to the floor
•  Bend the elbows behind the head, placing the palms on the floor, with fingers pointing towards the feet. Apply pressure on your palms, raise your head and shoulders to rest the crown of the head on the floor. Hold the toes with your fingers
•  Hold the position for 10-30 seconds
•  Release the toes and raise the head and shoulders by balancing the body on the elbows
•  Prop yourself up on the elbows, straighten both the arms and return to the starting position.

Exercise 4

•  Lie flat on the back, with your arms by your side and palms on the floor
•  Raise both legs, keeping them straight
•  Lift the back off the floor, bringing both legs towards the head
•  Slowly lower both legs behind the head and touch the toes to the floor. Keep your knees straight
•  Hold the position for 10-30 seconds, breathing normally.

•  Sit with your legs stretched and back straight

•  Bend one leg, place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees.

Exercise 1 A

•  Slowly move the head back, as far as comfortable. Do not strain it
•  Slowly bring the head up and move it forward so that the chin touches the chest.

Exercise 1B

•  Gently turn the head left so that the chin is in line with the shoulders
•  Now, gently turn the head to the right, as far as comfortable.

Exercise 1C

•  Slowly rotate the head clockwise down to chest, to the right, backward and to the left in a relaxed, smooth, rhythmic, circular movement
•  Now gently rotate the neck anti-clockwise that is, in the opposite direction.

Exercise 2

•  Sit with your legs stretched out in front, with your feet together and body relaxed
•  Stretch both the arms in front of you at shoulder level
•  Keeping your arms straight, slowly stretch both hands down from the wrist so that the fingers point to the floor. Simultaneously, move toes forward and stretch the feet
•  Now, slowly stretch both hands up and move them backwards. Simultaneously, stretch the toes and feet up and towards the body
•  Repeat 10 times.

Exercise 3

•  Kneel down, with your toes overlapping, back straight and palms on the knees
•  Inhale, slowly raising both arms straight above your head
•  Exhale and slowly bring your arms in front and straight in line with your ears. Rest your forehead on the floor, bringing the palms together
•  Hold the position for 30 seconds, relax and breathe normally
•  Inhale, slowly raising your arms and upper body. Exhale and lower the arms to the starting position.

Exercise 4

•  Lie on your back with your arms by your side
•  Inhale and raise your right leg
•  Bend your right leg, hold the right knee with your hands and exhale as you bring the knee towards the chin
•  Hold the position for 10-30 seconds, breathing normally
•  Repeat with the left leg
•  Now, inhale and raise both your legs
•  Bend both knees, clasp them with your hands, as shown, and exhale as you bring the knees towards the chin
•  Hold the position for 10-30 seconds, breathing normally
•  Straighten the legs and slowly resume the starting position.

Exercises that will relax your system

There is no human being on this planet who does not suffer from some form of anxiety. When things go out of a individual’s control, he or she feels that their world is collapsing around them. It could be something as simple as a lost mobile or being late to work but the physical imbalance that these situations can cause are in the long run harmful and toxic for the system. The simplest way to remove anxiety is by taking one or two deep breaths, but, modern life style has created so many sources of anxiety that sometimes this simple technique may not work. To tackle this problem from all angles we start this series with some simple techniques that relax and cool down your system. While practicing these techniques try to forget the source of your anxiety and simply be with your breath.

Caution: Those with high blood pressure, gynaecological problems, stomach ailments or who’ve had recent surgery, should consult their doctor before doing exercise two.

Exercise 1, 1B

• Sit in padmasan
• Roll your tongue as shown
• Slowly inhale to a count of five through the passage made by the tongue
• Exhale through the nostrils to a count of ten
• Repeat 10-15 times.

Exercise 1b
(For those who may find exercise two difficult)
• Make a square shape with your lips, showing your teeth
• Slowly inhale to a count of five through your mouth with teeth clenched
• Exhale slowly through your nose
• Repeat 10-15 times.

Exercise 2

• Sit back on your heels as shown, place your palms on your knees as shown, keep your back straight and close your eyes
• Exhale forcefully and rapidly through the nose in quick succession, pulling the stomach in towards the spine as you exhale. Inhalation will be automatic and passive between every two exhalations
• Practice 50 exhalations at a stretch
• Repeat three times.

Exercise 3
• Stand straight your feet together, your palms joined in front of your chest
• Breathe normally
• Slowly inhale, keep your palms together and slowly 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 your knees
• Keep your knees straight
• Slowly inhale, keep your palms together and slowly bend your back, stretching your arms over your head
• Repeat this cycle 10 times.

Exercises to revitalise you

This is the last article on low blood pressure and today we will focus on the headstand. Headstands, though difficult, increase the blood circulation and blood flow to the brain like no other asana. Practice the following steps with care and caution and you will see tremendous results in no time.

Caution: This should not be practiced alone until it has been mastered. Have someone stand behind you until you learn to maintain your balance. Do not get up too abruptly. Slowly resume start position. Women should avoid this during menstruation.

Exercise 1

Step 1, 2

Step 1
• Sit back on your heels, interlock your hands and place them in front of you on the floor
• Keep your elbows close to the knees
• Rest the crown of your head in the hollow of your palms.

Step 2
• Curl your toes in, shift your weight and your body forward so the crown of your head is in the hollow of your palms and the top of the forehead rests on the floor.

Step 3, 4

Step 3
• Raise your hips by straightening your legs and move your feet towards the head until the torso is vertical.

Step 4
• Shift your weight onto the elbows and the head, lift both your feet off the ground, your knees bent.

Step 5, 6

Step 5
• When you maintain your balance, slowly extend both legs straight into the air

• Hold for 10-30 seconds, breathing normally.

Step 6
• Bend the knees, lower your legs and feet to the ground and sit back on your heels and slowly resume starting position. Do not get up too abruptly.