|
Being content with simple things and exercising fewer choices makes life more satisfying. This is hard to accept but it’s true. The way we live and think determines the way we feel. Our bodies, minds and emotions are intimately connected and when our lifestyle and thoughts are not harmonious, we no longer feel at ease and this is the state of ‘dis-ease’ ? popularly known as disease.
|
| |
| The manifestation of any disease warns us that we are going wrong somewhere and that we should do something about it. Isn’t this the role we expect our friends to play? If we welcome friendly advice, then we must also introspect why we are not feeling at ease and learn from what our bodies and minds are telling us. The combined effect of our work, diet, rest, interactions with others, expectations, attitudes, etc. make us what we are and how we feel. |
| There is no right or wrong, good or bad in yoga. It is what is appropriate to your unique set of circumstances. Adopting a simple yogic lifestyle helps us in gaining a better understanding of this appropriateness, which in turn transforms the way we think, work and feel. We try to accept and appreciate ourselves as we are, with our successes and failures, and work forward from that point, maintaining awareness of everything, not only a few asanas and pranayama. |
| |
| Pada Sanchalanasana (Cycling) |
|
Lie down with arms beside the torso, palms facing down, and relax. Bend the right knee and bring it towards the chest, raise and straighten the leg upwards towards the ceiling and then straighten the leg by moving it forward but don’t let the heel touch the floor. Repeat this 10 times in the forward circular movement and 10 times in reverse. Rest for a while. Then repeat with the left leg. Keep the movements slow and try to get as big a circle as possible.
|
| |
| Practise with one leg at a time for about two weeks, then raise both legs and try alternating the legs as though you are pedalling a cycle. Breathing should be normal throughout. The head and the rest of the body should remain on the floor. Don’t strain yourself. If you feel out of breath, then do a lesser number of rounds and rest in the base position till the breath returns to normal. This practice is good for the knees, hip, abdominal and lower-back muscles and will help you to improve circulation in the lower body. |
| Q: I am 18 and wanted to join the Air Force but was declared medically unfit since I have varicose veins affecting my hands, legs and forehead. Can you suggest asanas to solve this problem ? |
|
Rajesh Dutta, Calcutta
|
| |
| A: Like you, President Abdul Kalam also did not get into the Air Force when he applied. You are young, and with determination like him, there is nothing which you cannot achieve. |
| Varicose veins normally affect the legs and are caused by inefficient circulation. This can be hereditary. Consult a good doctor to know why your forehead and hands have been affected, follow his advice and make yoga a part of your life. |
| Do Vipareet Karani Asana and Pada Sanchalanasana every day. To improve circulation of pranic energy in the legs, do Padanguli Naman, Goolf Naman, Goolf Chakra, Goolf Ghoornan, Janu Naman and Tadasana. |
| Q: I am 68 and on medication for osteoporosis. Please suggest a few asanas to prevent weight gain. |
|
Jali Chakraborty, Calcutta
|
| |
| A: At your age, simple yoga practices featured earlier for the joints (except the hip joints) will help you, but do them very gently. Osteoporosis is caused by calcium deficiency. Though the decay of bones cannot be reversed unless detected early, you can control the loss of calcium during urination. Research shows that vegetarians lose much less calcium with urine. Along with medicines, watch what you eat. You will manage to keep osteoporosis at bay and also reduce, by increasing the intake of vegetables, fruits, salads, sprouted moong dal, dahlia and reducing the intake of starch, sweets and oily foods. You must go for walks regularly and do Shavasana.Q: I am 43 and work in shifts. Kindly suggest some yoga practices and food habits particularly when doing night shifts, to maintain good health. I have borderline BP and diabetes. |
|
R. Kumar, Calcutta
|
| |
| A: Don’t let your ailments go beyond the borderline. The BP and sugar levels are your body’s early warning system, telling you to take care of yourself. Working in shifts involves changes in the body clock every week and adjusting the mind to the change in waking and sleeping hours. Only yoga can help you attain this harmony. |
| The Pavanmuktasana series of the Bihar School of Yoga for beginners, most of which have been featured here earlier, will help you. Do them and also Trikonasana regularly. |
| Before a night shift, do some of these asanas on an empty stomach prior to dinner. Make the dinner light and wholesome, have it in a relaxed way and then sit in Vajrasana for three minutes. Drink plenty of water, have fruits, sprouted chana or moong, cucumber and tomatoes when you feel like having a snack. Cut down on starchy foods, sweets, oily and fried foods. If you like tea, have it without milk. During a break from work, go out in the open for a short walk and give yourself a few good stretches. Fresh air is the best medicine for most health problems. Try to fix a specific time for yoga sadhana according to the shift you are in, and do your sadhana regularly. |
|
|
| |
| |
| Trikonasana |
| Don’t try this practice if you have back problems, high BP or vertigo. |
|
Stand erect, feet wider than hip-width apart. As you inhale, raise the arms to shoulder height. This is the starting position. Bend forward as you exhale, twisting the trunk to the left and bring the right hand to the left foot. Your left arm should stretch vertically upwards so that both arms are in a straight line. Look up at the left hand. Notice the picture carefully. Hold this position and feel the effects on the back. Raise the body back to the starting position as you inhale, keeping the arms outstretched. Breathe out and do the practice on the opposite side, to complete one round. Do four more rounds.
|
| |
| This variation of Trikonasana helps to tone up the sides of the torso, waist and legs. Digestion will improve, constipation will be eliminated and the nervous system will be stimulated. |
| If you have any queries for this section, send them to Fitness (Yoga), Features Section, The Telegraph, 6, Prafulla Sarkar Street, Calcutta 700001. You may also e-mail them to themes@abpmail.com with ‘Yoga’ in the subject line or fax them to 033 22253142 /22361208. Gautam Sen, of the Bihar School of Yoga, will reply to your queries. |
