Marking World Yoga Day, SHAlINI SAKSENA speaks to Manisha Kohli & Kavita Das of The Yoga Chakra on exercises that can be done daily for better mental & physical health
FOR THOSE ON THE GO
Parvatasana: (The mountain pose): In this asana, the body needs to be in V-shape, the navel pulled in, drishti towards the navel; the entire foot including the heel on the ground and palms flat on the mat. Hold this asana for eight to 10 breathes to begin with.
Advantage: Good since it takes care of the body — from the head to feet. It is excellent for the back too. It allows blood flow to the head to get the brain working. Also called the hero asana.
Caution: Those with high BP need to take care when they are doing parvatasana. They need to keep their eyes straight and take it easy depending on the condition
Bhujangasana (The Cobra): At least do 10 times three times. lie flat on the stomach, palms facing flat close to the shoulders. Using your hands lift your chest up, inhaling and look up to the ceiling or the sky and every time you come down exhale with feet flat on the ground.
Advantage: It works on lower back and the entire spine system. Also, helps lung capacity.
FOR HOMEMAKERS
SuryaNamaskar: This asana is good for everyone since it involves 12 poses — one flowing into the other. If you do this, there is no need to do anything else.
Usually one should do 30 but to begin with one can start with five. Try and hold the posture. Whenever the chin is up or chest open, breathe in, every time they are down, breathe out. Chest expands — breathe in, chest collapses — breathe out.
Advantage: Helps lose weight. It helps to remove toxins in the body. Cures any type of skin problem as well. It improves blood circulation that helps in bringing a glow on the face; prevents the onset of wrinkles, making skin look radiant.
Caution: Suryanamaskar to be done slowly. Increasing pace may lead to injuries.
Meditation: This is something that every person should do. Sit in a comfortable position, clear your mind and concentrate on one point. To begin with start with five minutes and increase as your concentration rises.
Advantage: The body will start responding to positive thinking. It reduces stress, improves concentration, encourages a healthy lifestyle, increases self-awareness and acceptance. It also slows aging.
FOR THE YOUNG
Dandasana: (The plank): Hands to be right next to the body — the entire body is in a straight line diagonally with the belly pulled in.
Advantage: Aligns everything in the body and therefore helps to play better sports. Never have back issues.
Sheershasana (Head & hand stand: Start by going into a plank pose with your feet on the floor near the wall. Place your hands directly under your shoulders, and your feet firmly on the ground. If you can hold this for 60-seconds (5-8 long breaths), then move your hands a little closer to the wall by walking them backwards, and your feet up the wall.
Advantage: Feel good hormones are released so children feel happier and charged. Helps improve memory. Helps elevate stress that kids have today.
FOR ElDERlY
Pranayam: This is the super food for the elderly due to ayama-viloma. To begin, start with 40 breathes increasing it to three times a day. Since you can do it anytime of the day, sitting in any posture, it is good for those who have a problem sitting on the floor.
Advantage: It helps purify the blood and the respiratory system. The deeper breathing enriches the blood with oxygen, Opens the nadis and benefits all those who have had surgery.
Balasana (The child pose): Be on your hands and knees, spread your knees wide apart while keeping your big toes touching, sit up straight and lengthen your spine up through the crown of your head. On an exhalation, bow forward, draping your torso between your thighs. Keep your arms long and extended, palms facing down. Stay in this position for a couple of minutes while breathing evenly to relax the muscles.
Advantages: Focus is the thighs, also useful in relieving back, shoulder, neck, and hip strain. Also known as child’s pose, is a resting pose since it is practiced in a fetal position.
FOR SUMMERS
Shitli Pranayama is highly beneficial for alleviating the effects of excess body heat. During this Yogic exercise the air entering through the moist tongue gets cooled and reduces the temperature of the blood in the lungs.
When the air is exhaled, the hot air carries away the heat bringing down body temperature.
— Ayurvedacharya Dr Partap Chauhan, Director of
Jiva Ayurveda
QUICK TAKE
First, it increases your concentration; so everything related to your brain gets better. Insomnia gets cured, it leads to positive thinking
Second, leads to over all body toning is much more in yoga
Third, while doing yoga, your lung capacity increases due to breathing exercises. There is no fitness regime where your organs get massaged. It is not just outside but inside toning also takes place
Four, doing yoga helps to tap into the chakras (energy houses in the body) provided you do the asanas properly
Finally, since yoga is very mental it makes you think good about yourself increasing your self-esteem. It has been found that people who are depressed or have anxiety issues, when they do yoga it becomes better for them