Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Exercises to relax the neck and head region

More and more people are either wearing glasses or contact lenses to rectify their eye problems.  The eyes are like any other muscle in the human body or rather, the lens of the eye is a muscle which needs to be exercised and kept flexible in order to perform its function properly throughout your life

All nerves connecting different parts of the body have to go through the neck to reach the brain. So, today, we will start with some simple neck exercises to relax and exercise the entire neck and head region. These will tone vital nerves, loosen the cervical vertebrae, neck and shoulders, improve blood flow to the brain and therefore, help reduce tension and calm the mind. The eye exercises that follow improve the focusing power of the eye muscles and help develop concentration

Caution: For exercises one to three, move your head very gently and only as far as it is comfortable.  Those with very high or very low blood pressure or with extreme cervical spondylosis should not do these. Those with moderate cervical spondylosis should avoid bending the neck forward.

Exercise 1

• Sit in padmasan (or any comfortable position) with your back straight and the body relaxed

• Slowly move the head as far back as comfortable. Do not strain

• Slowly bring head up and move it forward so that the chin touches the chest.

Exercise 2

Exercise 2

• 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 it is comfortable.

Exercise 3

• Raise your arm keeping the fist clenched and the thumb at eye level

• Focus on the tip of the thumb without blinking

• Now, keeping the eyes focused on the top of the thumb, move the arm to one side as shown

• Now move to the other side

• Repeat three to five times.

Exercise 4

• Rub the palms of both hands together till they feel warm

• Place the palms over both eyes and feel the warmth spread from the palms to the eyes

• Feel the eyes relaxing and focus for a minute on the soothing darkness

• Hold the position until the warmth of the palms has been transferred to the eyes

• Repeat three times.

We use our eyes every day and yet, unless we develop an eye problem, infection or disease, we rarely consciously take care of them or exercise them. The eyes are no different from any other part of the body. To stay healthy, they also need to be exercised and relaxed. Common eye problems like short and long sightedness can be triggered by mental and emotional tension, the weakening of muscles due to prolonged TV and computer screen use.

Eye diseases on the other hand are due to changes in the eye itself and can be affected by toxin build-up in the body and a poor diet. Whichever you are suffering from, yogic exercises and practices can help detoxify and relax the mind and body and counteract the effects of eyestrain.We will start by washing the eyes and performing jalaneti to stimulate the nerves of the eyes and then two exercises to help relax the mind and body. If you are relaxed, the eyes will not get as strained.

EXERCISE 1

•  Fill a small bowl with clean, lukewarm water

•  Cup your hand, fill it with water and wash the right eye

•   Repeat with the other eye

•  This can be done several times a day or when your eyes are feeling tired.

EXERCISE 2

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

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

•  Place the 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 other nostril

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

•  Repeat with the other side.

EXERCISE 3

•  Sit in padmasan. Sit with your legs stretched out, your back straight. Bend one leg, place the 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

•  Close your eyes and relax. Gently insert your thumbs in your ears and place the fingers on the head, as shown

•  Inhale deeply as you count one to five

•  Chant ‘hun’ as you slowly exhale through the mouth. Listen to the sound vibrations in your body and feel the head, eyes and face relax

•  Repeat three times.

EXERCISE 4

•  Rub the palms of both hands together till they feel warm

•  Place the palms over both eyes and feel the warmth spread from the palms to the eyes

•  Feel the eyes relaxing and focus for a minute on the soothing darkness

•  Hold the position until the warmth of the palms has been transferred to the eyes

•  Repeat three times.

Chants to help you relax

The most obvious evidence of life in an individual is his or her heartbeat and breathing. The ancient yogis devised a simple but amazing method of using these two things as a means of calming the mind and raising an individual’s level of awareness and understanding. They realised that chanting a mantra brings about an incredible focus for the mind that changes an individual’s vibration level and helps to expand his or her awareness, soothe the mind and calm and relax the person.

Both exercises may be difficult at first but stay with them. If both are difficult, then select one and do it every day.

Remember, change is required and it only comes with commitment and regular practice. A few minutes practice every day can make a big difference to your physical, mental, emotional and spiritual well-being.

Exercise 1

EXERCISE 1

•  Sit with the left leg stretched out

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

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

•  Press the right thigh to ground

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

•  Keep the back straight and breathe normally.

Exercise 2

EXERCISE 2

•  Sit in padmasan, keep your back straight, close your eyes and relax the whole body

•  Focus on your breath. Be aware of every incoming and outgoing breath

•  Let your breathing gradually become slower, rhythmical and deeper

•  Imagine a passage between your navel and the front of your throat

•  Imagine you are breathing in through the navel and the breath rises from the navel to the throat. As you exhale, the breath goes from the throat to the navel. Practice this for a while

•  Now as you inhale, chant ‘so’ as the breath goes from the navel to the throat

•  As you exhale, chant ‘ham’ as the breath goes from the throat to the navel

•  If your mind wanders, be aware that it is wandering but maintain the mantra for the time of your practice.

Exercise 3

EXERCISE 3

•  Keep your eyes closed, your body relaxed. Gently insert your thumbs in your ears and place the fingers on the head as shown

•  Sit and listen to the silence in your body. Just be aware of any thoughts and continue to listen to the silence.

 

Yoga nidra to help you relax

To help your high blood pressure, you have to learn to relax completely. You must realise that this involves an attitude change in relation to yourself and external factors.

A relaxed man is able to view life from a different perspective to a man that is tense and stressed out.  I have already given you many exercises that will help you calm your mind and today I give you one more.

Yoga offers one of the most potent forms of stress-relief in yoga nidra or awareness sleep. Recent research has shown that it can help relax you and lower blood pressure. Build it into your daily life or when you are starting to feel stressed or anxious. Start by having someone read out the exercise to you and then begin to practice it on your own.

Caution: Avoid falling asleep while doing this.

Exercise 1

Exercise 1

• Lie on your back on a mat or on a hard mattress

• Concentrate on your breath. Breathe deeply from the abdomen and just be aware of yourself inhaling and exhaling

• There are sixteen vital points in your body which can relax you totally if you concentrate on them. Start concentrating on the forehead, move progressively to the nostrils, lips, chin, neck, shoulders, elbows, wrists, fingertips, chest, abdomen, thighs, knees, calves, ankles and toes. Repeat this cycle two to three times

• Now imagine your limbs are detached from your body. Only the head, chest and abdominal area exist now. As you breathe in, feel the air entering your spine and cleansing it

• Concentrate on the different vital nerve plexus or nerve junctions called chakras and breathe in and out five to ten times while concentrating on each point

• Start with the root plexus or mooladhara in the space between your anus and your genitals

• Move to the solar plexus or swadhisthan, four fingers above the navel

• Then to the midpoint of the chest, anahat

• Move to the throat, to visudhi

• Move to the point between the eyebrows, ajna

• Finally move to the crown, the suryachakra

• Imagine your limbs are once again attached to your body.  Be aware of your whole body as one unit for about two minutes

• Slowly open your eyes, stretch and get up.

Exercises that will help you relax

Today’s asanas contract the abdominal region and stimulate the digestive, circulatory, nervous and hormonal systems. They also strengthen the abdominal muscles and help you to relax. Once again I have to remind you that you need to be diligent, committed and regular in your practice to really see and maintain a change.

Caution: Those with neck or lower back problems should consult their doctor or do these very gently. Remember, do not hold your breath in any of these positions but keep your breathing normal.

Exercise 1

Exercise 1

• Lie on your back, feet together and palms on floor
• Inhale and raise the right leg as high as possible, keeping it straight, the foot relaxed
• Hold for five seconds breathing normally
• Exhale and slowly lower the leg
• Repeat with the left leg and then with both legs as shown
• Repeat three to five times.

Exercise 2

Exercise 2

• Lie flat on your back, your arms beside you
• Bend your right knee to the chest, the foot pointing forward
• Interlock the fingers below the knee and bring the knee close to the chest
• Hold the position for a few seconds and relax the back
• Go back to the start position
• Repeat with your left leg and then go back to the start position
• Now draw both your knees to your chest
• Hold the position, breathing normally. Try and relax the back
• Come back to the start position
• Repeat three times.

Exercise 3

Exercise 3

• Lie flat on your back, the legs together, the arms stretched out
• Bend one leg and place it on the other knee
• Gently twist the spine and lower the knee to the floor
• Look in the opposite direction
• Hold for 10-30 seconds
• Repeat with the other side
• Repeat three times.

Exercise 4

Exercise 4

• Lie flat on the back, the arms on the thighs and inhale
• Exhale and raise your legs and upper body 45 degrees above the ground
• Stretch your arms straight out towards your toes making a ‘boat’ shape
• Hold for 10-30 seconds, breathing normally
• Slowly lower the legs and the upper body to start position.

In Yoga, mudras are a combination of physical movements, attitudes or gestures that focus on changing the homeostasis (internal environment) of the body. I have given you two asanas and two mudras to do today that will affect and improve the working of the endocrine system and the glands in your body.  They will also help to de-stress you and shift your mood to a more relaxed state. Keep the body relaxed and do each exercise slowly, focusing on your movement and the final position.

Caution: Those with backache or severe arthritis of the knee joints should not do exercises one and two.

Exercise 1

Exercise 1

• Sit with both legs stretched straight in front

• Bend the right leg and bring the foot back under the hip

• Place the other foot under the other hip and sit on your heels

• Toes should touch each other and the heels should be turned out making a ‘V’

• Keep the back straight, breathe normally and hold the position for10-30 seconds.

Exercise 2

Exercise 2

• Sit back on your heels, the knees together, the toes overlapping, the back straight and the palms on knees

• Inhale, slowly raise both arms straight above your head

• Exhale and slowly bend forward, the arms straight and in line with the ears. Rest the forehead on the floor, bring the palms together

• Hold 30 seconds, the body relaxed, breathing normally

• Inhale, slowly raise the arms and the upper body, exhale and lower the arms to start position.

Exercise 3

Exercise 3

• Sit in padmasan. Sit with the legs stretched out, the back straight. Bend one leg; place the 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

• Take the hands behind the back, with one hand catch hold of the other wrist

• Close your eyes, relax the body and inhale

• Exhale as you bend forward and rest the forehead on the floor

• Hold for 10-30 seconds, breathe normally

• Inhale as you raise the body back to start position.

Exercise 4

Exercise 4

• 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 the 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; place the palms on the floor, fingers pointing to the feet. Press down on the palms; raise your head and shoulders to rest on the crown of the head. Hold toes with fingers

• Hold for 10-30 seconds

• Release the toes, press down on the elbows and raise the head and shoulders. Prop yourself up on the elbows, then straighten the elbows one at a time and come back to the start position.

Exercises that will help loosen up and stretch the body

Factors like a sedentary life styles and lack of exercise influence high blood pressure. With the daily pressures of today’s lifestyle, it’s easy to get stressed or simply think you do not have time for exercise but if you do not give yourself enough importance to take time out to care for yourself, you cannot help your condition. I am giving you some simple exercises to start with that will help loosen up and stretch the body. Relax as you are doing them and take note that with high BP, it is important that you do not hold your breath in any of the exercises given.

Caution: Do not hold your breath in any posture. Those with knee problems should avoid or take care while doing exercise three. Those with severe back problems should avoid or take care while doing exercise four.

Exercise 1

• Sit with the legs stretched out in front, the feet together and the body relaxed

• Stretch both arms in front of you to shoulder level

• Keeping the arms straight, slowly stretch both the hands down from the wrist so that the fingers point to the floor.  Simultaneously, move the toes forward and stretch the feet

• Now, slowly stretch both hands up backward from the wrist. At the same time stretch the toes and feet up and towards the body

• Repeat ten times.

Exercise 2

Exercise 2

• Sit with your back straight and legs stretched out

• Bend one leg and place it so that the heel touches the groin area

• Inhale and raise arms up straight

• Exhale and bend forward to grasp the ankle or foot and bring the forehead down to touch the knee

• Hold 10-30 seconds

• Repeat with the other leg.

Exercise 3

Exercise 3

• Sit with your legs straight out and keep the back straight

• Bend your knees, bring the heels together and pull the feet towards the groin

• Inhale slowly and raise both arms, exhale and bend the body forward as shown

• Hold for 10-30 seconds, breathing normally

• Inhale slowly as you raise your body up.

Exercise 4

Exercise 4

• Sit with the legs stretched out in front of you, the feet together

• Draw both knees, bent towards you

• With one arm, lock the knee from the outside and grasp the feet

• 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.

Yoga places great importance on breath.  Apart from the physical benefits of slow and deep breath, correct breathing has the fastest effect on the mind.  If we can change our breathing pattern by practicing some simple techniques, we immediately bring about a relaxed state of mind. Unlike asanas or postures which take time to affect the mind, pranayama or breathing techniques, directly change a stressed and contracted state of the body to a relaxed state, where the mind is free from worry and tension. Make an effort to practice breathing techniques every day and see the difference it makes.

Caution: Make sure you do not hold your breath in any of these exercises.

Exercise 1

Exercise 1

• Sit in padmasan. Sit with legs stretched out, the back straight. Bend one leg, place the 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

• Close your eyes and relax. Gently insert your thumbs into your ears and place the fingers on the head as shown

• Inhale deeply as you count one to five

• Chant ‘hun’ as you slowly exhale slowly through the mouth. Listen to the sound vibrations in your body

• Repeat three times.

Exercise 2

Exercise 2

• Sit in padmasan like exercise one

• 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 2b

For those who find it hard to do exercise 2A.

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

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

• Exhale slowly through your nose

• Repeat 10-15 times.

Exercise 3

Exercise 3

• Sit in padmasan like exercise one. Place the palms on the knees, facing up with the index finger folded to touch the root of the thumb

• Close your eyes and relax the body

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

• Let your breathing become slower and 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 listening to the sound being made by breathing through the throat

• Practice for five minutes.

High blood pressure is yet another lifestyle disease. Factors like excess weight, sedentary lifestyle and a high degree of social or occupational stress affect the blood pressure. If you don’t tackle this problem, you run many health risks like stroke, cardiac problems and kidney damage.

Yoga can help you minimise the symptoms and tackle these problems at physical, mental and spiritual levels. Over the next seven days, we will practice a program that will benefit you if you are regular in your practice. Today, we start with breathing exercises that will help strengthen your lungs, nervous system, and calm both body and mind.

Caution: Make sure you do not hold your breath in Ex 1.

Exercise 1

Exercise 1

• Sit in padmasana

• Bend the forefinger and 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

• Now place the ring finger between the eyebrows and press the right nostril with the thumb. Exhale through the left nostril

• Now inhale through left nostril

• Reverse the position of fingers (as in step 3) and exhale through the right nostril. Repeat 10 times.

Exercise 2

Exercise 2

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

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

• Let your breathing become slower and more rhythmic

• Just watch and observe your natural breathing process

• Inhale slowly as you let the stomach expand fully

• Exhale gradually – gently contracting and pulling in your abdominal muscles

• Try not to move your shoulders and chest, but keep them relaxed

• Inhalations and exhalations should be smooth and flowing movements

• If you find this difficult, place your right hand on the stomach and the left one on the centre of the chest. With each inhalation, feel your right hand move up and with each exhalation, feel it move down. The left hand should not move

• Practice this for 3-5 minutes.

Exercise 3

Exercise 3

• Sit back on your heels as shown, with your back straight

• Rest your palms on your knees or place them on your heels, with fingers pointing in

• Close your eyes and relax

• Slow down your breathing and focus on it

• Imagine you are inhaling through the eyebrow centre, Bhrumadhya and that the breath is moving from Bhrumadhya to the Ajna chakra, which lies behind the eyebrow centre. Exhale from the Ajna chakra to Bhrumadhya, the eyebrow centre

• Practice this for two to five minutes.

Yoga Nidra for relaxation and peace

Sometimes a change of mental state can be brought about in a quantum leap with a simple word called surrender. Yoga Nidra or sleep with awareness is the art of total surrender to the unknown and a total let go of your conscious state moving towards the superconscious state, which is totally silent. In a second, you can transform yourself into the most relaxed and peaceful person if you decide to take a leap into your true nature, which is always peaceful.

Caution: Avoid falling asleep while doing this.

Exercise 1

Exercise 1

• Lie on your back on a mat or on a hard mattress

• Concentrate on your breath. Breathe deeply from the abdomen and only be aware of yourself inhaling and exhaling

• There are sixteen vital points in your body which can relax you totally if you concentrate on them. Start concentrating on the forehead, move progressively to the nostrils, lips, chin, neck, shoulders, elbows, wrists, fingertips, chest, abdomen, thighs, knees, calves, ankles and toes. Repeat this cycle twice or thrice

• Now imagine your limbs are detached from your body. Only the head, chest and abdominal area exist now. As you breathe in, feel the air entering your spine and cleansing it

• Concentrate on the different vital nerve plexus or nerve junctions called chakras and breathe in and out five to ten times while concentrating on each point

• Start with the root plexus or mooladhara in the space between your anus and your genitals

• Move to the solar plexus or swadhisthan, four fingers above the navel

• Then to the midpoint of the chest, anahat

• Move to the throat, to visudhi

• Move to the point between the eyebrows, ajna

• Finally move to the crown, the suryachakra

• Imagine your limbs are once again attached to your body.  Be aware of your whole body as one unit for about two minutes

• Slowly open your eyes, stretch and get up.