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Yoga to Beat Everyday Pressure

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Yoga can relax your mind and body, ease stiff joints and muscles and make you feel good. It can also tone up your body and help you look great.

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Yoga trainer Yogesh Chavan prescribes the following asanas to handle everyday pressures on the body…

Jalandhar Shuddhi Kriya
Under pressure, lactic acid accumulates around our neck. Exercising it frees up the nervous system since all the nerves branch out from the base of the neck.

Rotate your neck clock-wise and then anti-clockwise. Sit cross-legged on the floor. Drop the neck forward, chin should touch the chest, roll your face to your left, then drop your head back, roll to the right and come back to the starting position. Repeat in anti-clockwise. Repeat five to six times in each direction.

To relieve tired collar muscles, rest your hands on your thighs and roll your shoulders front to back and then back to front. Repeat five to six times.

Jathar Parivartanasan
The lower back feels the strain if you are on your feet, or sitting in the same posture for too long. Twisting it flexes the spine. Lie on your back and pull your knees up. Drop your knees to the left such that the left knee touches the floor and the right thigh and knee rests on it. Twist your head to your right side and your hands should be near your ears, and your mouth should be as if you’ve just yawned. Hold for a count of seven and then change directions. Repeat three times for each side. Then sit up for a short session of Pranayam

Pressure Point
The energy regeneration point is located on the middle of the inside of the right forearm. Press, roll and pump it with your left thumb to energise it.

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Yoga

Yoga Pose Stretches Thighs, Hips and Calves

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This yoga pose stretches the backs of your thighs, your outer hips and your calves. In the deeper variation, you can lengthen your spine and also feel a great stretch in the sides of your back.

STEP-1. Stand facing the front of a sturdy chair. Place your right foot forward, close to the legs of the chair. Put your hands on your hips and step your left foot back 3 1/2 to 4 feet. Turn the left foot out 30 degrees. Align your right heel with your left heel. Square your hips to the front of the chair, hinge forward at the hips and place your hands on the seat of the chair for support. Hold for 30 seconds, feeling a deep stretch in the right hamstring and left calf.
STEP-2. If you want to intensify this stretch, move your hands to the top of the back rest. On an exhale, lean your torso more forward over your right leg. With your arms straight, move your shoulder blades down your back — making sure the back of your neck lines up with your spine — and look down to your right foot. Hold this stretch for 30 seconds. To come out of it, return your hands to your hips and raise your torso. Repeat on the other side.

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Source: Los Angeles Times

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Exercise Yoga

Yoga Move Builds Core and Arm Strength

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Here’s a fun yoga exercise that will build strength and flexibility in your core muscles and arms. Prepare your body for this move by starting on all fours, rounding your spine and pushing your navel up to the spine. Hold this cat stretch for a few seconds, then practice the following exercise.

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STEP- 1. Bring your feet together, bend your knees and lower your hips. Place your hands on the ground, shoulder-width apart, and move your knees to the outer sides of your upper arms.

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STEP-2. Press your hands firmly into the ground, pull your navel to your spine (like you did in the cat stretch) and let your buttocks drop down. Now slowly tilt forward and lift your feet off the floor, bringing the inner edges of your feet together. Don’t let your buttocks rise up; instead, pull up your knees and feet. Balance in this position for 3 to 6 seconds, then come down and repeat two more times.

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Source: Los Angeles Times

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Improving Your Sense of Balance

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As we age, we gradually lose our sense of balance. To reverse this, challenge yourself with stability exercises for a complete workout routine. Here is a typical yoga pose that will help you stand tall and improve your sense of balance.


STEP-1.Stand upright on a level surface with both feet flat on the floor. Shift your weight toward your right foot. Slowly bend your left knee and place your left foot against the inside of your right calf. Bring both hands in front of your chest with palms pressed together. Focus your eyes on one spot to help you feel steady.


STEP-2. 2As your balance improves, slide your left foot up higher until it is above your right knee. Press your foot and inner thigh against each other for more stability. Slowly stretch your arms overhead with your hands shoulder width apart, palms turned in. Focus on extending the sides of your torso as you balance, and breathe evenly for 10 to 20 seconds. Bring your arms and legs down and repeat on the other side.

Sources: Los Angeles Times

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Exercise Yoga

Yoga and Strength Training in One Move

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Step-1. 1. Standing with your feet together, hold a 5- to 8-pound dumbbell in each hand, arms dropped straight in front of you. Inhale and shift your body weight over your right leg. On an exhale, lean forward and raise your left leg behind you. Keep your abdominals pulled in to support your spine.

Step-2. Once you feel stable balancing on your right leg, contract your back muscles and bend your elbows, pointing them backward until your dumbbells are close to your hips. Pause for 2 seconds, then lower your arms. Continue the arm movement 8 to 12 times while you maintain your balance. Bring your legs together and stand up, then repeat on the other leg.

Sources: Los Angeles Times

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