| Based on the traditions of the Bihar School of Yoga (BSY), we bring you four new practices which will take just 12 minutes to do ? six minutes at home and six minutes at work. (Of course there is no reason why you cannot do them all at home too.) Doing the asanas slowly, with awareness, makes all the difference. As you do each practice, notice which part of you is stretching and which part is relaxing. Time the movement with your breath, without hurrying . Close your eyes as you move. An asana ends not when the movement ends, but after you observe its effects on you. | |
| Practice at home | |
| Asana 1:Gatyatmak Meru Vakrasana | |
The name may sound formidable, but the practice is actually great fun. Sit comfortably on your yoga mat with the legs outstretched and about two feet apart for balance. Lock the knees. Raise the arms to shoulder level, twist the torso to the left and try to touch the left big toe with the right hand. Turn the head to the left and look at the left thumb. Hold. Then turn slowly and smoothly to the opposite side till you can touch the right big toe with your left hand. Look at your right thumb by turning your head. Hold. This is one round. Feel the twist of the spine. As you do the practice, imagine the way you wring a wet towel. By turning the head to one side and the torso to the other simultaneously, you are doing something similar to your spine. | |
| This asana is as potent as its name. If you want to reduce, then breathe in when you twist and release the breath when you return to the centre. If you are happy with your waistline and simply want a good spinal stretch, then exhale and do the twist, inhale as you return to the centre. Do this for a month and your lower backache will be gone. | |
| Asana 2: MAKARASANA | |
At the BSY, we call this the ?TV asana?, because children love to watch TV in this position. It is a relaxation practice which works wonders on the spine and lower back. | |
| Lie down flat on your stomach, raise the head and shoulders and place the chin on the palms, with the elbows on the floor. Close your eyes and relax the body. Notice the pressure in two places ? the neck and the lower back. If you move the elbows forward, the pressure on the neck increases. If you bring them closer to the body, the pressure moves towards the lower back. Experiment and come to that position of the elbows where the pressure on the neck and lower back feels more or less the same. This is your position. You can remain in this position for as long as you wish. You could do it with your eyes open while you read a book, watch TV or talk to someone. With eyes closed, it is a good posture to be in while you introspect. | |
| It is a boon for those with back conditions like slipped disc, sciatica and lower back pain. It improves posture, so those who have to spend hours in front of the computer or at the study table or sitting on the ground will really benefit from doing it. If you have asthma or lung problems, you must do it every day. The Puja holidays are nearly here. Come into Makarasana, close your eyes and plan your holidays. | |
| While at work | |
| Asana 3: Mani Bandha Chakra | |
As you sit erect or stand, raise the right arm forward to shoulder level. Make a fist, with the right thumb inside. Place a coin on the upper part of the wrist, where you would put on a wristwatch. Now rotate the fist and try to get a bigger and bigger circle with each rotation. Make sure that the coin does not drop off. If it does, try again. Do 10 rounds clockwise and then 10 more anti-clockwise. Repeat this with the left hand. It is a good idea to do it with others. You are spending so much time together anyway, why not spend a little time having fun together doing yoga? See who drops the coin first and who drops it last. After you become familiar with one hand at a time, graduate to doing the practice with both wrists. | |
| Wonderful for ?keyboarditis?, aching fingers, tired hands and wrists. Also helps to relieve tension, manages anger and improves mind-body co-ordination. | |
| Asana 4: Tiryak Tadasana | |
Drink a glass of water. Stand with feet about a foot apart, interlock the fingers and raise the arms above the head. Distribute the weight of your body evenly on both feet and as you exhale, tilt the torso to the left keeping the elbows locked. Hold the final position for a few seconds and enjoy the stretch. As you inhale in a relaxed way, return to the starting position momentarily and then, as you exhale, tilt to the right and hold the final position for a few seconds. Inhaling, return to the starting position. This is one round. Do five more, encouraging yourself to stretch a little further to the side each time. Feel the effects on the side of the body, thighs and the spine. | |
| This asana helps to remove lethargy, trims excess fat on the hips and makes the spine supple. | |
| A few suggestions about making yoga a part of your life : | |
| • Give yoga 12 minutes every day ? holiday, working day, rainy day or any other day. | |
| • Do the practices at the same time every day. The body and mind will look forward to them. | |
| • Do asanas and pranayama with the bladder and stomach empty. You can eat straightaway after your practices. | |
| • Never eat a full meal. Fill half the stomach with solids, one-fourth liquids and keep one-fourth empty. Don?t snack between meals, your stomach needs rest too. | |
| Illustrations: Suman Choudhury |
Sunday, 06 July 2025
