December 15, 2006
Anxiety - day two
When the mind is in a state of anxiety, the first areas in the body to accumulate blockages are the joints. They are the first areas where different kinds of vayus get trapped to make the whole body stiff and tense. Today's techniques focus on releasing these vayus from the various joints so that the immediate effect of anxiety is alleviated. The following techniques will immediately relieve you from the vicious cycle of anxiety.
Caution: Move the head very gently as directed, but only till it is comfortable. Do not strain it. Keep the shoulders and leg muscles loose. These exercises should not be done by those with very high or very low blood pressure or with extreme cervical spondylosis. Those with mild to moderate cervical spondylosis should avoid bending the neck forward.
Step 1
STEP 1
• 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
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
EXERCISE 1 B
• 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
EXERCISE 1 C
• 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
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
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
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.