Asanas to help you relax and make you feel happy

In yoga, bandhas are neuromuscular locks that regulate and increase endocrine (glandular) secretions in the body, including the pancreas which secrete insulin. Together with other yoga practices, these will help improve hormonal balance in the body and bring down stress levels.  Stress also affects diabetes and hormonal levels in your body, determines your moods and frame of mind. So, doing these asanas can make you feel more relaxed and happy. Today we have given you two bandhas, a kriya and a breathing exercise to do. Do these regularly as part of your daily routine to feel the results.

Caution: Those with cervical spondylosis, heart problems, high blood pressure and pregnant women should avoid these exercises.

Exercise 1

• Sit in padmasana.  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

• Lean forward slightly and exhale forcefully

• Suck in your stomach to create a hollow space

• Hold your breath for as long as long as it is comfortable for you to do so

• Release contraction and breathe in

• Repeat only three times.

Exercise 2

• Stand straight with your feet spread apart

• Bend the knees, place the palms on the thighs, fingers facing in as shown

• Exhale deeply through the mouth, hold your breath and move your abdominal muscles in and out rapidly as many times (10-50) as possible

• Repeat three times.

Exercise 3

• Sit in padmasana — as instructed in exercise one. Place your hands on your knees, fingers inward

• Exhale forcefully through the mouth

• Lock your chin against your chest

• Suck in your stomach to create a hollow space

• Squeeze and contract your anal area and pull upwards. Your lower ab muscles should be tightly contracted

• Hold for as long as you are comfortable

• Release first the anal muscles, then the stomach muscles, then the chin. Look up and inhale

• Repeat three times.

Exercise 4

• Sit back on your heels as shown

• Bend your arms at the waist, your elbows close to your body and make fists

• Raise both fists up, a bit higher than the head, keep the elbows close to your body

• Exhale forcefully through the mouth (cheeks puffed out) as you pull the arms down, taking your elbows behind the waist as shown

• Repeat 20 times, exhalation should be rapid, movements smooth not jerky

• Inhale deeply and slowly

• Exhale slowly.