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yoga>Simple Daily Exercises
Daily work builds up the stress on body & mind. Besides regular
yogic asanas there are a number of simple body exercises which
you can perform while doing your regular work that help in relieving the
body & mind from these stresses. Some of these have been described in
this section, you can practice these exercises according to their
Please read the Warning accompanying
exercise, avoid those exercises which your health or body doesn't allow
you to do.
Sitting on the heels, raise the right hand. Bring it slowly behind
the shoulder, touching the spine at the shoulder blades. Slowly bend the
left arm behind the back from the bottom, and join the hands. Hold; then
change arms and repeat.
execution develops the capacity of the thoracic cage, helps prevent
tendonitis and the formation of calcium deposits at the shoulder joints.
Helps alleviate emphysema and asthma.
Sit on the heels, with a straight back. Relax. Separate the feet and
slowly sink in between, letting the buttocks touch the floor, doing this
slowly and carefully so as not to strain knee ligaments. Make sure feet
are not turned out.
circulation to prostate gland or uterus.
Sitting on the heels, with palms on knees, stiffly fan out the
fingers. Lean slightly forward over the hands. Protrude the tongue as
far as possible, contract the throat muscles and roll the eyeballs
upward. Completely exhale, saying, "Ahhhhhhh." Repeat four to
Benefits: Helps to relieve
sore throat. Stimulates circulation to throat and tongue.
Lie face down. Clench the fists, keeping the arms on the floor at
sides. Inhale. Using the lower back muscles, raise one leg toward the
ceiling. Hold. Exhale and relax. Repeat with the other leg. Repeat two
or three times, according to capacity.
While in pose, raise both legs. A strenuous pose.
Relieves problems of abdomen and lower back.
Warning: Do not perform this
if you are suffering from hernia or you have back problem in acute
Sitting cross-legged, stretch both arms up toward the ceiling in a
prayer like pose, fingertips together. Stretch up and breathe deeply and
slowly five to ten times. Exhale and lower arms.
Strengthens lungs. Purifies bloodstream, improves digestive system,
tones nervous system.
Sit on the floor, with the left leg outstretched, the right heel
tucked into the crotch. Inhale and reach the arms overhead. Hold the
breath, drop forward, reaching the arms toward the left ankle, the head
to the knee. (If you can only grasp the calf, do that, and relax,
breathing slowly.) Concentrate on the muscles as they slowly lengthen,
and inch down lower. Close your eyes. Release any discomfort in a
sensation of relaxation. Hold one minute. Inhale, raise up, arms
overhead, and exhale as you lower the arms to the side. Repeat with the
opposite leg. Repeat with both legs outstretched.
Benefits: A powerful massage
to the abdominal organs. Improves digestion and elimination through the
forward-bending movement. Relaxes tensions in the back. Brings fresh
circulation to face, firming tissue and improving color.
for those with slipped discs. It is important that the back is not
rounded. All forward bends should be done from the hips.
Sitting or standing, roll shoulders loosely forward in a circular
movement five times. Reverse. For a bigger stretch, roll one shoulder at
Relieves headache, fatigue, tension, neckache.
These simple basic exercises can be easily practiced while doing your
regular work & prove to be an easy access to the benefits of yoga
for those who are too busy to spare time for regular yogic workouts.
Treatment of Diseases
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