BENGALURU: Yoga should not be done on a cold body. After waking up or after being sedentary our muscles are cold. A 5-minute warm-up like a slow jog or a moderate paced walk is mandatory to prevent muscle injury. Alternatively you can warm-up indoors by jumping on one spot or moving the arms and legs in a coordinated way. Next do some neck loosening exercises (as given last week) and basic shoulder rotations followed by the following yogasans. Doing these in sequence will leave you feeling better than before.
Pavanmuktasan
■ Lie down on your back on a yoga mat or a folded blanket.
■ Fold your knees so that your kneecaps face the ceiling and your feet are flat on the floor.
■ Inhale and bring your right knee to your chest, clasp your arms around the knee hooking your elbow joint around the shin.
■ Exhale and raise your upper body (head and shoulders) off the floor and at the same time extend your left leg away from you. Hold for a few counts as you breathe normal. Strive to push your chin towards the knee as you hold.
■ Finally exhale and release the bound knee. You may keep your hands on the floor beside your hips to steady the descending leg to a slow count of 4. Lower your head and shoulders gently. Switch. Repeat on the other leg starting from a bent knee position. Finally relax and rest for a few breathing cycles with your eyes closed.
Purnapavanmuktasan
■ Starting from a bent knee position bring both knees to chest as you inhale.
■ Clasp arms around both knees as you exhale at the same time raise your upper body (head and shoulders) off the floor. Hold for 10-20 counts and breathe normal. Strive to push your chin towards the knees as you hold. Progressively move the upper body closer to the knee an inch at a time. This may seem challenging if you have body fat around your abdomen.
■ Exhale and release both legs to a slow count of 4. Keep your palms on either side of your buttocks to steady the descent of your legs. Lower your head and shoulders gently. Relax. Repeat once more.
Benefits
Helps to release stomach bloat and massages the internal organs thus helping with digestive disorders. Also gently stretches and strengthens your back.
Caution: Doctor’s go-ahead is necessary for yoga if you have any chronic back issues like a slip-disc. If you have seen a physiotherapist for a back condition you may have done this yogasan or a variation as one of the treatments. Avoid raising your head and shoulders off the floor in this posture if you are pregnant. Do not try this if you have had abdominal or back surgery recently or after a meal. Needless to say your bowels should be clear before attempting any yoga. Be aware of how your body moves. Don’t push yourself beyond your limits. Stop the practice if you experience any discomfort at any stage.
— Anshu Vyas Seetharaman Fitness and Yoga Trainer Sri Aurobindo Society