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Simple Daily ExercisesAyurveda: A art of healthy livingDaily 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 releiving the body & mind from these stresses.Some of these have been described in this section, you can practice these exercises according to their specific benefits. Please read the Warning accompnying some exercise, avoid those exercises which your health or body doesn't allow you to do. Grip 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. Benefits : Proper 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.Kneeling Pose 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. Benefits : Increased circulation to prostate gland or uterus.Lion 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 six times. Benefits : Helps to relieve sore throat. Stimulates circulation to throat and tongue.Locust 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. More advanced : While in pose, raise both legs. A strenuous pose.Benefits : 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 stage.Mountain 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. Benefits : Strengthens lungs. Purifies bloodstream, improves digestive system, tones nervous system.Posterior Stretch 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.Warning :Not for those with slipped discs. It is important that the back is not rounded. All forward bends should be done from the hips.Shoulder Roll Sitting or standing, roll shoulders loosely forward in a circular movement five times. Reverse. For a bigger stretch, roll one shoulder at a time. Benefits : 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. Next Topic: Treatment of Diseases through Yoga
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