| When we have a rush-rush day ahead, there are too many things to do and no time to do them in (or that’s what we like to believe). Unexpected deadlines, friends or relatives who have come to stay over, examinations or a wedding in the family can throw schedules awry. In all likelihood, daily exercise is far from our thoughts on such occasions ? a product of the I’ll-do-it-tomorrow-syndrome ? with few of us realising that these are the very days during which a bit of a workout would help in conserving vital energy. | |
| If you have been doing the yoga practices that we have been advocating in these columns, you will have experienced that they do not require much time ? just about 15 minutes ? and that they actually make a difference. | |
| Today, we focus on loosening up and improving pranic flow in only the important joints of the body ? the shoulders, the neck, the hips and the knees. That’s all! This combination can also become a useful switch on Sundays and holidays for those who do their yoga sadhana regularly. Try this brief workout and enjoy the effects. | |
| Skandha Chakra (Feel the shoulder region relax) | |
This asana is for everyone. It relieves stiffness in the upper back, neck and shoulders. Done regularly, it helps significantly in the treatment of cervical spondylitis and frozen shoulder. Do it slowly, whenever you get a chance, at work or at home. It will certainly take the “weight off your shoulders”. | |
| Sitting or standing, place the fingers of the left and right hands on the left and right shoulders. Join the elbows in front of the body and then raise them upward to point towards the ceiling by taking your biceps past the ears. The backs of your hands should be touching each other behind your head as you lock both shoulders. Continue rotating the elbows till they come to the sides (see picture). Next, bring them down till they touch the torso and finally, complete the full circle by bringing the elbows in contact with each other in front. This is one round. Inhale on the upward movement and exhale downwards. Do five to eight rounds slowly in this direction and another five to eight in reverse. | |
| Greeva Sanchalana (Loosen up the neck) | |
If you have high BP or cervical spondylosis, you should avoid the forward bend in this asana. Try it out with the eyes open. If you don’t enjoy it this way, do it with the eyes gently closed. Either way, practise the asana slowly. Be very gentle with the neck. | |
| Sit back comfortably, and bring the chin in contact with the point between the collarbones. Gently and slowly, turn the chin to the right shoulder and when you reach it, turn the chin upwards towards the ceiling by tilting the head back. Then, turn the chin to the left shoulder. Now, turn the head downwards and bring the chin back to the centre of the chest. This is one round, anti-clockwise. Do four more rounds, very slowly, but in a smooth circular movement. After 10 seconds of rest, do five rounds clockwise very slowly to complete the practice. | |
| Janu Chakra (Working on the knee joints) | |
Sitting as shown in the picture, bend the right knee and clasp the right thigh with your fingers interlocked or, better still, embrace the thigh with your arms and clasp the elbows (the way you would embrace a cute little infant to your chest). | |
| Raise the right foot off the ground, imagine that there is a blackboard in front of you and that your big toe is a piece of chalk. Draw a big circle clockwise a few times, making sure that your big toe goes well above the level of your forehead. Repeat the same number of times, anti-clockwise. Release the right leg, rest awhile and do the same with the left leg. | |
| Our knees carry our whole weight and don’t have strong muscles to support this effort. This can cause injuries, sprains and osteo-arthritis. You surely know at least one person who complains of knee pain or difficulty in sitting down or getting up. This asana will help in preventing or managing such problems. | |
| Shroni Chakra (Now for the hip joints) | |
Sitting comfortably, place the left leg on the right thigh. Grip the left ankle with your right hand and the left knee with your left hand (as shown). Using the strength of the left hand, rotate the left knee clockwise, trying to make as large a circle as possible. As you do this, try to feel the movement inside the left hip joint, and with each rotation try to make the circle a little bigger. Repeat 10 times, rest awhile and then do the same on the opposite side. | |
| This asana loosens up the hip joints and can be done by anyone. It is particularly important for those who are engaged in meditative practices, which require that we sit still for some time. This cannot happen if the hip joints are stiff. | |
| Shavasana (A relaxation practice) | |
This practice is for all and can have a profound impact on your feeling of well-being. | |
| Lie down as shown. The head, neck and spine should be in a straight line. If you find it uncomfortable, place a thin pillow under the head. Place the arms three inches away from the body, fingers gently curled, palms facing the ceiling. Separate the heels by at least 18 inches and allow the toes to flop to the side. Gently close your eyes and mouth and become aware of your spontaneous breath. Relax and breathe slowly. Allow the body to sink to the floor. Count 100 breaths in and out, then, keeping the eyes gently closed, interlock the fingers, raise the hands beyond and away from your head and stretch a few times before you open your eyes. Sit up and notice how relaxed you feel. Do this practice whenever you get a chance. | |
Sunday, 14 September 2025
