Pada Sanchalanasana

How to ease a cramp

Question: I am around 60 years of age and often get cramps in my calf muscles while I am asleep. Sometimes it subsides quickly, but often it persists for more than a minute. Please recommend a few exercises.

Raja Das, Calcutta

Answer: We get cramps because the affected muscles suddenly become taut and strained, causing severe pain. This usually happens because of over-exertion or dehydration. When there is a shortage of fluids in the body, there is a very high chance of our body being short of useful electrolytes such as sodium, potassium and calcium. Electrolytes help our muscles to remain supple, relaxed and function properly.

Goolf Ghoornan

Here are a few simple steps to ease a cramp. First, try and relax the affected muscles. If necessary, apply ice on the affected muscles to enable better blood circulation. Ice relieves pain and is anti-inflammatory. If a cold compress is uncomfortable, try a hot compress instead. Next, stretch the muscles gently and gradually, but without overstretching. Massage the area gently, ensuring that the movement is towards the heart.

For cramps in the calf muscles, stand about three feet away from the wall or a cupboard, with knees locked and heels firmly on the floor. Lean towards the wall or cupboard, using your hands for support. You will feel the stretch in your calf muscles, which you should hold for a while. Repeat this procedure a few times.

Keep an eye on your daily fluid and salt intake and do something to make the leg muscles work. Also, take the suggestion of a doctor or a dietician on how to ensure a perfect electrolytic balance. I am not in a position to suggest more specific practices, since you haven’t mentioned if you are in good health.

Padanguli Naman and Goolf Naman

Standing tall

Question: I am a 63-year-old woman and whenever I stand and cook in the kitchen, I experience a severe pain in my legs. Often, the joints in my legs swell up and the pain subsides much later. Please advise.

Sumana Pandey, Guwahati

Question: I am a 37-year-old woman and generally fit. I do a lot of exercises and also skate every morning. But while climbing the stairs, my legs feel stiff and there is a throbbing pain from below my knees to the calf muscles. Please suggest a few exercises.

Chaitali Ghosh, Calcutta

Goolf Chakra

Answer: Our legs support the weight of our bodies for a significant period of time every day. In some situations, we have to spend a lot of time standing, which causes strain on our legs. Even professionally, quite a few job profiles require people to stand throughout the day. Anyway, first and foremost, check with your doctor to see whether you have developed varicose veins. Try to explore alternative postures to standing while you are working. If this is not feasible, common sense will help you decide what to do in order to relieve the strain. Your legs need regular exercise and quality rest so that the muscles can work properly. Massage is an additional help, but the direction of massage should be towards the heart and with an attempt to squeeze the blood flow through the legs upwards. Evenings are better for massage, because the legs may be tired by then. Among yogasanas, practising padanguli naman (toe bending), goolf naman (ankle bending), goolf chakra (rotating one ankle), goolf ghoornan (rotating both ankles), pada hastasana (toe touching after checking with your doctor) and pada sanchalanasana (yogic cycling) regularly will help improve the pranic energy circulation in the legs. Whenever possible, lie down with both your legs up and the heels resting against a cupboard or wall. Make sure that the legs are at a 60-degree angle to your chest. This will help improve the flow of blood towards the heart from the legs. If you can get a greater angle, that’s even better.For more stamina

Pada Hastasana

Question: I am 18 and have a short memory and concentration lapses. I get a severe headache whenever I’m under stress. Can asanas be of help? Jayant Kumar, Jamshedpur

Question: I am 18. Are there any asanas that can help me improve my memory, stamina, vigour, eyesight and energy level? Asha Kapoor, Calcutta

Question: I am 17 and have to sit for long hours both in school and at home. Hence I suffer from neck, shoulder and back pain. Are there any asanas that can give me relief and reduce the strain on my eyes? Subhash Karmakar, Calcutta

Answer: Most students are victims of over exhaustion. So there is nothing wrong with you. Asanas can certainly help you, especially surya namaskar and shavasana. But yoga is not just about asanas but also an acquired skill that teaches you to live a full life. For this, you need to look after your body, your mind, your emotions and your lifestyle. All three of you seem eager to improve your memory, concentration and energy level. It is evident that studying and doing well in exams is your priority. But the real secret to a happy life is a balanced strategy. This strategy must include studies as well as leisure time. Only then can you handle the pressure with ease.