By Dr. Rita Khanna

To maintain a healthy body, a good Yoga program is essential. There are six basic movements that a body should perform in order to maintain good health. These are traction or stretching, twisting or squeezing, lateral stretching, bending forward, bending backward, and inversion. Let’s see our daily lifestyle. We wake up in the morning, we do our chores, and we sit down. Whether we sit on the bed, on a sofa, in our car, or go to the office and sit in our office chair, the body is in a bent position. It is actually folded forward. It means that we are not using the full movement of our body in our day-to-day activities.

OUR NORMAL HOUSEHOLD EXERCISES

Opening the cupboard and getting out thing – If there is something on the top shelf, maybe we stretch a bit more. If a child pulls on our trouser leg, then we may twist and look back. If something falls from our hand, we bend forward to pick it up. This is the extent of our physical movements in a normal daily situation. There are bound to be blockages in our energy channels. Where there are blockages, there is going to be suffering: aches, pains, hardening of the muscles, and stiffening of the joints.

MOBILIZING THE BODY WITH SIMPLE ASANAS

The following Asanas can help loosen up the body:

• TADASANA (THE PALM TREE POSE)

  

 

 

  

 

Tadasana involves stretching or traction. In this Asana, the entire body is pulled upward, and each joint is expanded from the toes – right to the tip of the hands.

HOW TO DO IT

Stand straight with feet together, arms by the sides. Inhaling, stretch the arms up over the head and slowly rise up on your toes, stretching and lengthening the abdominal area. Hold the position for a few seconds. Exhaling, bring the heels down on the floor and hands on top of the head. This is one round. You can repeat 7-10 times.

• TIRYAKA TADASANA (THE SWAYING PALM TREE POSE)

  

 

 

 

 

The Tiryaka Tadasana is a lateral stretch. It stimulates the lesser used muscles of the body, by stretching the side muscles. There is a complete stretch from the legs right up to the arms.

HOW TO DO IT

Stand straight with feet about two feet apart. Breathe in deeply and raise both of your hands over your head. Interlock your fingers, palms are facing towards the sky. Inhale, extend the spine. While exhaling, bend the body to the right from the waist as much as possible. Hold the position for a few seconds. Inhale and slowly come back to the upright position. Similarly, repeat the process on the left side. You can repeat 7-10 times on each side.

• KATI CHAKRASANA (WAIST ROTATING POSE)

  

 

 

 

 

Kati Chakrasana is a twisting exercise, which removes stagnant blood located in the different areas of the body, and encourages a fresh flow.

HOW TO DO IT

Stand straight, with feet about two feet apart, and the arms by the sides. Inhale as you raise your arms level to shoulders. Keeping the feet flat on the floor, exhale as you twist the upper body to the right side, wrapping the right arm behind the waist and the left hand onto the right shoulder. Turn the head fully to the right to look behind, towards the left heel. Hold the position for a few seconds. Inhale and return to the starting position. Similarly repeat the process on the left side. You can repeat 7-10 times each side.

• SURYANAMASKARA (SALUTE TO THE SUN)

Another practice, which combines forward and backward movements, is Surya Namaskara. Following are the 12 positions of Sun Salutation:

HOW TO DO IT

Position of Readiness:

Stand erect near the edge of the mat. Then take measurement with the foot and go one foot behind, keep both the feet together, weight evenly distributed, legs straight, arms are by your sides, fingers together. Now start.

1. Namaskarasana (Prayer Pose) 

 

 

 

 

  

Bring your hands into prayer position, in the middle of your chest, where your heart is located. Let the breathing be normal.

2. Hastottanasana (Raised Arms Pose)

 

 

 

 

 

Inhaling, extend your arms out in front of you, with palms together, and then stretch them above the head. When both arms reach near both ears, on the sides of the head, arch back from the waist as far as you can, legs straight. By the time you have stretched your arm, you should go on inhaling the breath. Do not bend the arms from the elbows.

(Do not bend the head on the backward side before both the hands are positioned on the side of the head. This is because the centre of the body is situated in the head. If the head bends towards the back earlier, the centre will go eccentric, and there are chances of getting toppled over. Hence, understand the instructions carefully and bend the head only when it is in the centre of both the hands).

3. Hastapadasana (Hand to Foot Pose)

 

 

 

 

 

From an arching position, come back to a straight position, with both hands remaining above the head in Namaskara position. Now, while exhaling, extend your arms out in front of you, as you bend forward at the waist with your head, and go on releasing the breath. Once you reach down, separate the hands, place them down on the floor on both the sides of the feet, fingertips in line with the toes. By the time your hands touch the ground, you should complete exhaling. Knees should remain straight, and try to touch your forehead with your knees. If you are not that flexible, then just do the best you can.

(This type of position is not easily possible in the beginning. Do not get disheartened. Bend your knees if necessary. Make efforts, but do not overstrain. Try to perform the pose as accurately as possible).

4. Ashwasanchalanasana (Lunge / Equestrian pose)

 

 

 

 

 

Inhaling, move the right leg away from the body, in a wide backward step. Let the right knee touch the ground. The toes of the right leg should be touching the ground, heel should be on top. The left knee should come near the chest, and should be between the two hands and pointing upward. Now breathe in. Look up and arch back by lifting your chin up.

5. Dandasana (Plank Pose)

 

 

 

 

 

Holding the breath in, bring the other leg back, and put it alongside the right leg. Both the knees should be straight, up and off the floor. The back should also be straight. The weight of the whole body will be supported on both the hands and the toes of the feet. The whole body should remain in one line, parallel to the floor, and look at the floor about six to eight inches beyond your hands, as you are in push-up position.

 6. Sashtanga Namaskara Asana (Salute with Eight Parts)

 

 

 

 

 

Exhaling, drop your knees, place your chest on the floor between your hands, hips are slightly off the floor, forehead or chin on the floor – whichever is most comfortable; elbows should be pointing upward and close to the body, toes are curled inward.

7. Bhujangasana (Cobra Pose)

 

 

 

 

 

(Now, lower your hips to the floor; the body position is absolutely straight and flat on the floor. If your hands are not under the chest, adjust them, and keep them directly under the chest – keep the elbows half bent and closer to the body. Palms should be resting fully on the ground, feet together, and toes curled under).

Breathe in deeply. Push your chest forward and up, raising your head up and back. Shoulders are down and back, away from your ears (try to get your shoulder blades to touch each other). Do not straighten the arms.

8. Parvatasana (Mountain Pose)

 

 

 

 

 

Exhaling, push up into an inverted “V” position, raising the knees, back, buttocks, and chest, without moving your hands or feet, curl your toes under – toward your head. Push the body backwards, a little more and up, and try to get the heels closer to the floor, while bringing your head closer to the floor. Share your weight, on the palms of both the hands, and on the toes of the feet.

Hereafter numbers 9, 10, 11 and 12 Asanas are repetition of Asanas Nos. 4, 3, 2, and 1, respectively.

9. Ashvasanchalanasana (Lunge / Equestrian pose)

 

 

 

 

 

(Remember the leg, which was drawn backward in the 4th position. Yes, that was the right leg. Allow the right leg to remain straight backward).

Inhaling, take a wide forward step, bring the left leg in between both the hands, while placing the right knee on the floor, toes inward. Look up and arch back.

10. Hastapadasana (Hand to Foot Pose)

 

 

 

 

 

Exhaling, bring the right foot forward, in line with the left foot, and bend down from the waist. Knees should remain straight. Both of the hands should be on both sides of the feet, as in Position3. Try to bring the forehead closer to the knees, without excess strain.

11. Hastottanasana (Raised Arms Pose)

 

 

 

 

 

(Now, here without changing the position, first bring both hands together in prayer position, head lying in between the arms).

Keeping your arms by your ears, and inhaling, come up while extending your arms forward, up, over your head, then arch back slowly, with feet together from the waist, as in Position 2.

(Initially, assume a standing position, with head and legs in a straight line, and then bend with the hands and head behind, ensuring that knees and elbows do not bend).

 12. Namaskarasana (Prayer Pose)

 

 

 

 

 

Exhaling, stand straight, and bring your arms down in front of your chest in prayer position, as in Position 1- then down to your sides, as you return to your original upright position – Mountain Pose.

This constitutes one Surya Namaskara. One round of Surya Namaskara consists of two sequences, the first leading with the right leg (in Position 4) and the second leading with the left leg. With each Surya Namaskara, keep alternating your legs.

GUIDELINES

• Keep your hands in one place from Positions 3 to 10 and try to co-ordinate your movements with your breathing.

• Start by practicing four rounds and gradually build up to twelve rounds. You will experience a rapid heart beat, increased pulse, and your muscles will be infused with oxygenated blood.

• Irrespective of the number of rounds you are performing, it is a must to do Shavasana after that.

• People with medical conditions, such as high blood pressure, coronary heart diseases, hernia, or back problems should check with their doctor and practice Surya Namaskara with guidance from qualified and experienced Yoga experts.

• SHAVASNA

Lie down in relaxation (Corpse) position (Shavasana), legs three feet apart, arms away from the body six to eight inches, palms up, eyes are closed. Focus on your breath. After four or five deep Yogic breaths through the nostrils, your heart rate and pulse will return to normal.

• SIRSHASANA (THE HEADSTAND)

Sirshasana practice involves inversion of the body; but I would not recommend that all of you do it. However, you can definitely try Sarvangasana (The Shoulderstand), or Vipareet Karani Asana (The Half Shoulderstand), under the guidance of a competent Yoga teacher.

So these are a few simple, basic Asanas for the body, which remove blockages from the muscles, improve the circulation and movement of energy, and provide flexibility.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.