Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

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.

Meditation techniques to deal with anger

Yet another way to attack anger is to remain with it. The art of meditation involves being with yourself as you are, without wanting to change yourself. Strangely, you will find that the more you accept yourself in your present state of anger and frustration, the more you will distance yourself from your anger. Before you know it, you will be back to your relaxed state of being. Meditation techniques are nothing but pure observation and total acceptance of yourself. Remove the desire to be free of anger and see what happens next.

Caution: Those with cervical spondylosis should keep their chin up and not press it against the chest.

Exercise 1

EXERCISE 1

•  Sit in padmasana, back straight and palms resting on the knees
•  Close your eyes and inhale deeply as you count from one to five
•  Hold your breath and press your chin down against the jugular notch (mid-point between the two collar bones, under the chin)
•  Raise the chin four fingers above the jugular notch and make a humming sound like a bee from your throat. Slowly exhale as you hum
•  Listen to the sound vibrations as they travel up and spread through the head
•  Repeat thrice.

Exercise 2

EXERCISE 2

•  This exercise should be one smooth, flowing movement without any jerks
•  Sit in padmasana, palms resting on the knees, back straight, body relaxed and eyes closed
•  Inhale very slowly and deeply as the abdomen expands fully
•  Now expand the ribs and chest lifting them up and out. Feel the air enter and expand your lower lungs
•  Keep inhaling slowly and now feel the air enter and expand your upper lungs, so that your shoulders and collar bone rise slightly
•  Slowly and gradually exhale, relaxing your shoulders, collar bone and upper chest
•  Keep exhaling, relax your 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 for a few seconds and then start again
•  Do 5-10 rounds.

Exercise 3

EXERCISE 3

•  Sit in padmasana, back straight and eyes closed
•  Rest your hands on your knees, palms up, with the tip of the forefinger touching the middle of the thumb
•  Focus on your breathing. Relax your body and let your breathing become slower and calmer
•  Watch your breath as you exhale and inhale. Focus on your breathing for a minute
•  Now focus on the point at which you exhale
•  Observe, be aware and focus on the tiny interval between the two breaths
•  Practice this exercise for two to five minutes.

Breathing techniques to induce relaxation

The breath of an individual can be utilised in two ways, to release blocked energy or to induce a peaceful and calm state into his system. I have already given you techniques to unblock pent up energy. Today’s breathing techniques will help you in a positive way to move from agitation to stillness, from frustration to relaxation. Decide to bring relaxation into your system and then practice the following techniques.

Caution: Those with high blood pressure and respiratory illnesses should not hold their breath. Those with cervical spondylosis should keep their chin up and not press it downwards.

Exercise 1

Exercise 1

• 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 your ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees

• Keep your eyes closed and your back straight, the palms resting on your knees

• Breathe normally, allowing your breath to become relaxed, rhythmical and slow

• Gently contract the glottis and continue inhaling and exhaling slowly. There should be a soft snoring sound. Imagine you are breathing through the throat, not the nostrils

• Concentrate on the sound of the breath in the throat

• Practice this for two to five minutes.

Exercise 2

• Sit as directed in exercise one

• Bend the forefinger and the middle finger of your right hand. Close your eyes and practice deep breathing

• Close your right nostril with your thumb, place the ring finger between your eyebrows and inhale to a count of five

• Close the left nostril with the ring finger. Hold your breath for count of ten

• Raise your thumb between the eyebrows, exhale slowly through the right nostril to count of ten

• Now breathe in again through right the nostril to a count of five. Close the right nostril with your thumb and hold your breath to a count of ten. Place the ring finger between your eyebrows and exhale through the left nostril to a count of ten

• Repeat the complete cycle for two to five minutes.

Exercise 3

Exercise 3

• Sit in padmasana with your back straight

• Inhale deeply, press your chin down on your neck, and hold your breath

• Raise your chin and exhale through the mouth. Repeat this 15 times.

Bandhas are an indirect, yet the best and most powerful method of taking care of your emotional state. The following exercises will help you maintain a sense of balance and calm and prevent bouts of anger, anxiety and agitation.

Caution: Those with cervical spondylosis, vertigo, high blood pressure or heart diseases should avoid exercise one. Pregnant women and those with heart problems or high blood pressure should avoid exercise two. Those suffering from backache or severe arthritis of the knee joints should not attempt exercise three.

Exercise 1 : Step 1

EXERCISE 1

•  Sit with your legs stretched out 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 the groin. Place your hands on your knees

•  Inhale deeply, keeping the chest high, hold your breath and press your chin against the chest

•  Hold the position as long as comfortable

•  Release the chin, look up and exhale.

•  Repeat thrice.

Exercise 2

EXERCISE 2

•  Sit in padmasana, as directed in steps one and two of exercise one

•  Take your hands behind your back and grasp one wrist with the other hand

•  Close your eyes, relax the body and inhale

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

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

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

Exercise 3

EXERCISE 3

• Sit in padmasana, as directed in steps one and two of exercise one

• Exhale completely, pull up the genital space and close the anal space. Keep the abdominal muscles tight

• Relax and inhale

• Repeat only thrice.

Postures to induce a state of relaxation

Certain movements of the body combined with breath, work more effectively to change your internal state of agitation and frustration. They help to not only release pent-up energy but also to move into postures which induce a state of relaxation and a calm state of mind. As you practice these techniques, remember it is your willingness to let go of your anger which will give you the best results.

Caution: Those with back problems or severe arthritis of the knee joints should not do exercises two and three. Those with heart problems, high blood pressure and pregnant women should avoid these exercises and exercise one. Those with hernia, hyper-thyroidism should be very careful or avoid exercise three.

Exercise 1

EXERCISE 1

•  Stand straight with your feet spread apart
•  Bend the knees; place the palms on the thighs, the 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 2

EXERCISE 2

Step 1
•  Sit back on your heels, the knees together, the toes overlapping, the back straight and the palms on the knees

Step 2
•  Inhale, slowly raise both arms straight above your head.

Step 3
•  Exhale and slowly bend forward, your arms straight and in line with the ears. Rest the forehead on the floor and bring the palms together
Step 4
•  Inhale, slowly raise the upper body and both the arms straight above your head
•  Repeat steps three and four five times, paying attention to your breathing
•  Inhale, slowly raise the arms and the upper body, exhale and lower the arms to start position.

Exercise 3

EXERCISE 3

Step 1
•  Sit with one knee bent on the ground; place the other leg across it

Step 2
•  With the opposite arm, lock the knee from the outside and grasp the foot

Step 3
•  Fold the other arm behind the back, slowly inhale and twist the spine and look back

Step 4
•  Slowly exhale, relax the arms and straighten the upper body
•  Repeat steps three and four five times paying attention to your breathing
•  Repeat with the other side.