Exercises to release tension

The arms and shoulders tend to get locked up and add to your arthritic pain.  The following exercises release the tension from your shoulders and help you to breathe in a more natural way as your breathing too is altered by your mental stress.

Caution: Movements should be done slowly without any jerks.

Exercise 1

•  Interlock the hands behind the head. Supporting the neck and head, push the elbows back

•  Hold for 10 - 25 seconds

•  Lower both hands to the shoulders and bring both elbows together in front

•  Hold for 10 -25 seconds

•  Release

•  Repeat five times.

Exercise 2

•  Place both the hands on the shoulders. Bring both the elbows together in front

•  Slowly rotate the elbows and shoulders clockwise raising the elbows up over the head and down again

•  Repeat the same movement anti-clockwise

•  Repeat five times in each direction.

Exercise 3

•  Interlock the hands behind the head. Supporting the neck and head, push the elbows back

•  Hold for 10 - 25 seconds

•  Release, turn palms upwards and stretch both arms up keeping the back straight

•  Hold the posture for 10 - 25 seconds

•  Release

•  Repeat five times.

Techniques to relax under stress

Arthritis is a deadly psychosomatic disease in which a tense state of mind creates blockages in all your joints, some joints getting more affected than others. To remove arthritis, you need to learn how to relax and how to keep your body loose and relaxed even under stressful situations as it is your body which is taking up the harmful effects of your mind. Today’s techniques are about loosening up and freeing the joints.

Caution: Move the head very gently as directed but only as far as is comfortable. Do not strain. 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

• Sit with your 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. Place your hands on your knees.

Exercise 1

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

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

Exercise 2

• Gently turn the head left so chin is in line with the shoulders

• Now gently turn the head to the right as far as you are comfortable.

Exercise 3

• Slowly rotate the head clockwise down to chest, to the right, backward, to the left side in a relaxed, smooth, rhythmic and circular movement

• Now gently rotate anti-clockwise i.e. in opposite direction.

Exercise 4

• Sit with your legs stretched out in front, the feet together, the body relaxed
• Stretch both arms in front of you to shoulder level

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

• Now, slowly stretch both hands up backward from the wrist. Simultaneously stretch the toes and the feet up and towards the body. Repeat ten times.

Exercise 5

• Sit with both the 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 position 10-30 seconds.

Chanting to help you feel happy again

Sound vibrations directly affect your mental state; a sad song can easily bring tears to your eyes. Similarly, simple forms of chanting can change the emotional state of your mind and take you from tears to laughter. Practice these techniques with sincerity and most importantly do it to get out of a state of depression and find joy once again.

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 the ground
• Place the hands on the knees, the palms up, place the tip of the forefinger on the centre of the thumb
• Keep the back straight and breathe normally.

Exercise 2

• Sit as in exercise one, the eyes closed and the body relaxed
• Inhale. As you exhale, chant ‘Om’ emphasising the ‘M’ sound for as long as you can draw your breath out.  Listen to the sound vibration of ‘Om’ in the body as you chant.

Exercise 3

• Sit as in exercise one, your eyes closed and your body relaxed
• Inhale. As you exhale recite/chant the letter ‘E’ for as long as you can draw your breath out. Listen to the sound vibration in the body as you chant.

Exercises that will stimulate and energise you

Laziness and lethargy are by-products of depression.  If you give in to this by-product, you will worsen your situation.  The other option is to take action and do certain exercises which stimulate, energise and shake up every cell in your body so that you don’t become a victim of this terrible disease. Practice the following movements to shake yourself out of this low energy state.

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

Exercise 1

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

Step 2
• Inhale, keep your palms together and bend your back, stretching your arms over your head

Step 3
• Exhale, bend forward, place your palms at level with your foot, take the left leg back, and bend the other knee as shown

• Inhale, arch your back and look up

• Exhale as you bring the left leg forward

• Repeat steps two and three, ten times with the left leg forward. Then repeat steps two and three, ten times with the right leg forward.

Exercise 2

Step 1
• Stand straight, your feet together, your palms joined in front of your chest

• Breathe normally

Step 2
• Inhale, keep your palms together and bend your back, stretching your arms over your head

Step 3
• Exhale and bend forward, placing your palms on the floor. Inhale, take the left leg back and bend the other knee as shown

• Arch your back, stretch both the arms over the head, the palms together and look up

Step 4
• Exhale, bring the arms forward and rest your palms on either side of your feet, bring the left leg forward

• Inhale, straighten up and bend your back, stretching your arms over your head, your palms together

• Repeat steps two and four, ten times with the right leg forward and then repeat the same ten times with the left leg forward.

In a prolonged state of depression the body gets choked up with toxins that make you feel worse and worse day by day. The act of doing a kriya is to take a decisive action that immediately changes the chemistry of your system. It can be a great way to look at life from a fresh perspective. The following kriyas will help clean out your system and detoxify it, leaving you feeling fresh and energised.

Caution: Those with heart problems, high blood pressure and pregnant women should avoid exercise three.

Exercise 1

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

• Add two tsp of salt to two litres of 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, your back bent forward. Place the index and middle fingers in the 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 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 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 3

• Stand straight with your feet spread apart

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

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

• Repeat three times.

Spinal twists to relax the back

All the internal organs are affected when we are in a state of depression and every organ in the abdominal cavity can be rejuvenated with the help of spinal twists. Not only does the back feel relaxed and stress-free, but, the internal system which has a tendency to slow down is once again given a kick start.

Caution: These should be avoided by pregnant women and those with hernia, hyper-thyroidism and peptic ulcers. People with severe back conditions should avoid these postures.

Exercise 1

• Sit with your back straight, your legs stretched out. Bend the right knee
• Place the right palm slightly behind the level of the hips
• Bring the left hand to the outer side of the right leg and place it beside the right ankle.  Look over your shoulder
• Hold for 10-30 seconds, breathing normally
• Repeat with the other side.

Exercise 2

• Sit with one knee bent on the ground; place the other leg across it
• With the opposite arm, lock the knee from the outside and grasp the foot
• 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.

Exercise 3

• Sit with the back straight, both the knees bent
• Take one arm, lock the opposite knee from the outside and grasp the foot
• 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.

Exercise 4

• Lie flat on your back with your arms stretched out, the palms down
• Bend one leg, place the foot on the other knee
• Gently twisting the spine, drop the upright knee towards the floor. Keep both shoulders on the floor and look in opposite direction
• Hold 10-30 seconds, breathing normally
• Repeat with the other side.

Asanas to help you deal with your emotional state

Depression makes one lethargic and brings life to a halt, mentally as well as physically. Therefore, any standing posture breaks this link and forces the person to face the problems rather than being in a state of denial.

Cautions: Those with weak knees should practice Exercise 2 for short periods and gradually increase the time. Those with back pain and weak knees should avoid step 4 in Exercise 3. Those with heart problems and high blood pressure should not attempt Exercise 3. Those with severe arthritis of the knee joints or those who have had a knee surgery should consult their doctor before attempting Exercise 4.

Exercise 1

• Stand with your legs stretched apart. Stretch out your arms and raise yourself on your toes

• Inhale, raise your arms and join both the palms

• Stretch your whole body upwards

• Hold the position for 10-30 seconds.

Exercise 2

• Stand straight with your legs together

• Bend one leg and bring the foot to rest on the inner thigh, close to the groin

• Maintain balance by focusing on a point in front of you and raise your arms to the sides

• Raise your arms, keep your body straight and join your palms

• Hold the position for 10-30 seconds

• Repeat with the other leg.

Exercise 3

• Stand straight with your legs wide apart and place your hands on your hips

• Turn one leg and the upper body to one side and bend the front knee, as shown

• Raise your arms over your head and place your palms together

• Lower the hips and bend backwards as much as you can. Look up

• Hold the position for 10-30 seconds

• Repeat with the other leg.

Exercise 4

• Stand with your legs apart a little more than the shoulder width

• Place your hands on your thighs and bend your knees

• Raise your heels as much as possible and stand on your toes

• Raise your hands over your head and pull your upper body as high as possible

• Hold the position for 10-30 seconds, breathing normally

• Return to the starting position and relax.

Postures for an energetic and happy state

Depression is a state of ultimate low energy where you don’t feel like even lifting up your hand leave alone doing postures. Yet these simple backward bending postures open up the energy channels in your body so that you can move to a more energetic and happy state.

Caution: Exercise one should not be done by those with high blood pressure or with heart problems. Exercise two should be avoided by those with peptic ulcers, hernia and hyper thyroidism. Those with severe back problems should avoid exercise three.

Exercise 1

• Stand straight, the feet together, the palms joined in front of your chest

• Inhale, keep the palms together and bend the back, stretching your arms over your head

• Exhale and come back to the start position

• Repeat ten times.

Exercise 2

• Lie on your stomach, the legs straight, the feet together, the soles upward and the forehead on the floor

• Place the palms below and to the side of the shoulders, the elbows tucked in close to the body

• Inhale, slowly raise the head and upper body, straighten the arms and curve the back backward to the maximum as shown

• Hold, breathing normally

• Exhale as you slowly come down to start position.

Exercise 3

• Stand on the knees, the knees a little apart, the feet stretched out

• Lean back; catch hold of the right heel with the right hand and then the left heel with the left hand

• Push the abdomen forward, drop the head back and arch backward as far as you can

• Hold as long as comfortable, breathing normally

• Slowly release one hand, then the other and come back to start position.

Exercise 4

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

• Hold for 30 seconds, the body relaxed, breathing normally

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

Asanas that will help you deal with depression

Depression is one of the worst diseases that humans can ever suffer from. In this state everything seems bad and life does not seem worth living. It is the most unnatural state, yet everyone goes through it at some point or another.

This week, these techniques may not cure your depression but may help you face this mental state. To start with, always remember the simple saying - 'this too shall pass'.

Caution: Those who've had a surgery recently, or those with high blood pressure, gynaecological problems or stomach ailments should consult their doctor before attempting Exercise 1 and 2.

Exercise 1

• Sit back on your heels, as shown

• Bend your arms at the waist, with elbows close to the body

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

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

• Repeat 20 times. Exhalation should be rapid and the movements should be smooth and not jerky

• Inhale deeply and slowly

• Exhale slowly.

EXERCISE-2

• Sit back on your heels as shown, placing your palms on the knees, as shown. Keep your back straight and close your eyes

• Exhale forcefully and rapidly through the nose in quick successions, 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 thrice.

EXERCISE-3

• This exercise should be one smooth, flowing movement without any jerks

• Sit in padmasana

• Inhale very slowly and deeply as the abdomen expands fully and completely

• Now expand the ribs and chest, lifting them up and out. Feel the air enter and expand your lower lungs

• Keep inhaling slowly and feel the air enter and expand your upper lungs so that your shoulders and collar bone rise slightly

• Slowly and gradually exhale, relaxing the shoulders, collar bone and upper chest

• Keep exhaling. Relax the chest and gently pull the diaphragm up and the abdomen in, towards the spine so that you empty the lungs as much as you can

• Hold the breath out and then start again

• Do 5-10 rounds.

Meditation techniques to disconnect you from negative thoughts

Any practice of meditation is hardest to do when an individual is in a state of anxiety, as meditation is the opposite of anxiety.  Anxiety is the movement of too many thoughts and meditation is a stillness of no thought.  If you have the will power to sit down for five minutes and practice these meditation techniques, they will change the vibration of your system and disconnect you from your negative thought patterns which are eating up  your brain.

Exercise 1

•  Sit with the left leg stretched out
•  Bend the right leg and place the foot between the left thigh and calf muscles
•  Bend the left leg and place the left foot underneath the right thigh
•  Press the right thigh to the ground
•  Place the hands on the knees, the palms up, place the tip of the forefinger on the centre of the thumb
•  Keep the back straight and breathe normally.

Exercise 2

•  Keep your eyes closed and 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. Do this for three to five minutes and gradually increase the time.

Exercise 3

•  Sit as in exercise one, the eyes closed, the body relaxed
•  Inhale. As you exhale, chant ‘Om’ emphasising the 'M' sound for as long as you can draw the breath out.  Listen to the sound vibration of ‘Om’ in the body as you chant.

Exercise 4

•  Sit as in exercise one, the eyes closed and the body relaxed
•  Inhale. As you  exhale recite/chant the letter ‘E’ for as long as you can draw the breath out. Listen to the sound vibration in the body as you chant.