Before starting any yoga, one needs to warm up the body and eliminate the stiffness of the muscles. “Gati Yoga and Anga mardan” are best for this purpose.
3.1 Gati Yoga:
Step (i): Standing at one place, move your legs and hands as though you are running without shifting from that place. (Do it for 2 – 5 minutes.)
Step (ii): Slowly jump on the toes without shifting from the place you were standing.
Step (iii): Stand straight for few seconds. Then jump up slightly and spread both the legs (distance between the feet should be about 10-12 inches). Then spread both the arms sideways, keep them straight at the level of the shoulders. After few seconds, bring the hands back to normal position, jump and join the legs to stand in the posture of ‘attention’. Repeat this cycle 5 – 8 times.
Step (iv): Stand straight for few seconds. Then jump up slightly and spread both the legs as in the step-(iii) while taking the arms straight upwards; make a clap with the hands in this posture and come back to normal attention posture with a jump. Repeat this cycle 5 – 8 times.
Step (v): Stand straight for few seconds. Then jump up slightly and spread both the legs as in the above steps and spread the arms in front straight at the level of shoulders. After about half- a-minute, take the arms straight upwards; make a clap in this posture and come back to normal ‘attention’ posture with a jump. Repeat this cycle 5 – 8 times.
You would feel charged-up now. Rub your hands upon each other for few seconds then place the palms on the eyes. After a minute, gently massage the forehead, head, face and neck by hands. Also massage the both the arms and legs.
Now stand quietly to relax and let the breathing normalize. Proceed for next set of exercises after 2 to 5 minutes.
3.2 Pawan Muktasanas:
Although the metabolic functions continue to activate our nerves and body tissues, the muscles often become stiff in the absence of adequate mechanical exercise of contraction and expansion. Exercises like the pawan muktasanas are essential to normalize their flexibility. Regular practice of these asanas together with prescribed dietary constraints helps to balance the three doshas – vat, pitt and kaph, imbalance of which is considered in Ayurveda (the ancient Indian Medical Science[1, 2]) as the root cause of most diseases and disorders. Specific movements of the joints effectuated in the practice of pawan muktasanas release the untoward gases, if any, stuck there and thus make the joints and limbs free for natural movements.
In today’s comfort-driven lifestyle, practice of pawan muktasanas are crucial for allaying the vat related problems of joint-pains (rheumatism), sitica etc and minimizing the common professional hazards like spondilytis, acidity, etc. Healthy bones are essential for a healthy body. Balanced intake of nutritious food and adoption of adequate exercises are needed for their healthy development. The following pawan muktasanas are very useful in removing undue pressure and friction between the joints and thereby making the bones and muscles flexible and strong. Even 20 – 30 minutes of this particular yoga exercise every day can keep us fit and dynamic. Doing these asanas amounts to gentle stretching and massaging of the spinal cord, which induces soothing effects on the nervous system and endocrine glands as well.
3.2.0 Initial Posture: Sit in a relaxed posture with erect spinal cord, neck and head straight and legs outstretched. Place the palms of the hand on the floor (planer base on which you are sitting) almost behind the buttocks; the elbows should be straightened. Lean backwards taking support of the arms. Close the eyes and relax for few minutes.
3.2.1 For Toes: Sit in the above-described initial posture. Pay attention on your toes. Slowly move the toes of the both the feet backward and forward. The ankles should be kept naturally relaxed and stationary. Only the toes should move.
Be attentive of your breaths. Inhale while the toes move backward and exhale as they move forward. Repeat it 5 to 10 times.
3.2.2For Ankles: Be seated in the Initial Posture described in 3.2.0. Slowly move the feet backward and forward by bending only near the ankles. Legs should remain outstretched and the knees should not bend. Heels should also remain stationary and touching the floor. Inhale during backward movement and exhale during forward. Repeat it 5 to 10 times.
3.2.3For Heels: While sitting in the initial posture. Join both the legs so that the ankles and thumbs touch each other. Now slowly rotate both the feet (without lifting the heels from the ground/base and without bending the knees) first clockwise then anticlockwise. Inhale during the clockwise rotation and exhale during anticlockwise.
3.2.4For Feet: Sit in the ‘initial posture’ with a gap of few inches (say about 4 to 6 inches)
between the legs. Slowly rotate the right feet (heels should be on the base, knees should
not bend) first in the clockwise then anticlockwise direction.
Inhale during clockwise and exhale during anticlockwise rotation. Do so 3 to 5 times. Repeat the exercise with the left feet.
3.2.5For Knees: Relax in the initial posture. Now slowly lift the right leg slightly and bend its knee so that the thigh reaches the chest and heel almost touches the buttock.(The left leg should remain straight and on the floor). Hold the right thigh by interlocking the hands under it. (Remember, as in the earlier exercises of this sequence of pawan muktasanas, the back, neck and head should remain straight).
Wait in this position for a second. Now slowly straighten this leg, keep it straight slightly above the floor for a second then place it back on the floor. Again lift it up and repeat the sequence of bending and straightening 3 to 5 times. In each cycle, inhale while bending and exhale while straightening. Do the same exercise with the left leg.
3.2.6For Waist: Sit with back, neck and head straight. Outstretch the legs on the base (floor) and keep them apart as much as you can do easily without bending the knees. Now straighten your arms on the sides and twist your waist to touch the big toe of left foot with the right hand. Keep the left arm straight towards the back. Both the arms should be stretched in a straight line.
Turn the head towards the left and stare the left hand for few seconds. (Knees and elbows should not bend). Now slowly twist in the opposite direction to touch the big toe of the right foot by the left hand. Stretch the right arm towards the back so that both the arms are again in straight line. Turn the head right and stare at the right hand for few seconds. This completes one round. Try to complete 3 to 5 rounds.
3.2.7For the Fingers: Sit in sukhasana (erect back and cross-legged posture) or in the ‘initial posture’ described in 3.2.0 above. Straighten both the arms in front at shoulder level. Open the hands and stretch the fingers keeping as much gap between them as possible.
After few seconds, close the fist with thumbs inside for couple of seconds. Then open the fists and again stretch the fingers… Repeat 5 to 7 times
3.2.8For Wrists: Remain in the sitting posture as in 3.2.7 above. Straighten the arms in front at shoulder level. Close the fists with thumbs inside. Rotate the wrist clockwise then anti- clockwise for 5 to 7 times.
Then open the palms and keep the fingers straightened without any gap in between. Bend the hands from the wrist as though you are pressing by the palms a (hypothetical) wall in front of you. Fingers should point upwards. After few seconds, bend the hand downwards from the wrist so that the palms face your body and fingers point downwards. Retain this position for few seconds. Again bend the hands upwards and repeat for 5 to 7 times. (Remember not to bend your elbows or neck throughout this practice! Also, take care that fingers or knuckle joints do not bend).
3.2.9For Elbows: Remain in the sitting posture as in 3.2.7 above. Straighten the arms in front at shoulder level. Keep the palms open and facing up. Bend the arms at the elbows and touch the fingers to the shoulders. Straighten the arms after few seconds. Repeat bending and straightening for 5 to 7 times.
Now straighten the arms sideways at shoulder level with hands open and palms facing up. Bend the arms at the elbows and touch the fingers to the shoulders. Again straighten the arms sideways. Repeat bending and straightening for 5 to 7 times.
3.2.10For Shoulders: Remain in the sitting posture as in 3.2.7 above. Throughout this exercise keep your head, neck and back straight. Keep the arms straight sideways at shoulder level. Bend the arms at elbows and touch the fingers to the shoulders.
Now, without moving your body, stretch the right elbow forward as much as you can. (The left elbow would then move backwards). Return back to normal position after few seconds. Repeat with left elbow moving forward. This completes one round. Do 3 to 5 such rounds.
Come back to the original position. Then keep the arms sideways, bend the elbows to put the fingers of the left hand on left shoulder and right on the right. Slowly rotate both the elbows simultaneously to complete a full circle in clockwise direction. Do so 5 to 7 times. Then repeat same number of times with full circular rotation in the anti-clockwise direction.
3.2.11 For Chest: Take a deep breath to fill the lungs to maximum capacity. (This way your chest will be naturally stretched). Hold for a second then slowly exhale, wait for few seconds. Again take the deep breath… Repeat this cycle 5 to 7 times. (Placing the hands on the waist from the sides lends good support in this exercise.)
3.2.12 For Neck: The neck is directly connected to all the nerves. Below the brain, it is the neck through which all nerves pass. Its exercise is a must for everyone – esp. those working for long hours on the computers, writing desks or in the kitchen.
Sit in vajrasana or sukhasana with hands resting on the knees. Close the eyes. Slowly bend the head forward to make the chin touch as much near the lower edge of the neck (which is almost the beginning of the chest) as possible with ease. Now move the head backward as much as you can without straining. Bring it back in normal position. Repeat 3 to 5 times.
Now slowly move the head to the right and bend it to attempt to make the right ear touch the right shoulder without lifting the shoulder. Bring the head back in normal position. Then bend it towards the left and try to touch the left ear to the left shoulder without lifting the latter. One round of side ways is complete this way. Practise 3 to 5 rounds.
Remain in the same posture with head upright in its normal position. Keep the eyes closed. Slowly rotate the head downwards, to the right, backward and then to the left side in a relaxed circular motion. Repeat 3 to 5 times with such a circular movement in the clockwise direction and 3 to 5 times in the anticlockwise. Likewise other exercises, practise this one as well in a relaxed manner. Stop if there is any difficulty.
In any case, do not strain any part of the body. Bend the head/ neck as much as possible without any pain, heaviness or giddiness.
Upon completion, rub the palms on each other vigorously till they warm up. Now place them gently on the closed eyes for few seconds. You may now open the eyes.
3.2.13 For Mouth: Open your mouth as wide as you can without any pain. Keep it open for few seconds, then close and relax in its normal state. Again open and so on. Repeat for 3 to 5 times. Then open the mouth and move the jaws from left to right and right to left 3 to 5 times.
3.2.14 For Teeth: Close the mouth so that the upper row of teeth stands right above the lower one in order – i.e. front upper teeth on the respective front lower teeth and so on. Slightly press the front side upper teeth on the front side lower teeth. Then do it for the sideways and backside teeth (including the jaws). Repeat each type 5 to 7 times. Needless to say that those wearing artificial denture or having toothache etc should not attempt this exercise.
3.2.15 For Eyes: (i) Rub the palms vigorously on each other till they become hot. Close the eyes and place the palms on eyelids for few seconds without applying any pressure. Repeat 3 – 5 times. This palming process gives soothing relaxation to the eyes. It may be done several times in a day.
For exercising the eye-muscles do the following exercises of movements of eyeballs.
(ii)Keep the eyes open look straight in the front. Blink the eyes quickly for 8 to 10 times. Now close the eyes and relax them for half a minute. Open the eyes again for the second round. Repeat this exercise 3 to 5 times.
(iii)Stand with erect back, neck and head. Focus your eyes on some point (small object) straight in the front. Stare continuously at the object without blinking the eyelids for few seconds then close the eyes. Repeat 3 to 5 times. Close and relax the eyes for two minutes and also do palming once.
(iv)Stand with your back, neck and head straight. (If you want to sit, keep the legs straight in the front). Straighten the right arms on the right side at the shoulder level with fingers folded in a fist and thumb standing up. The left arm should be kept straight with the hand (no fist) on the left knee or thigh. If you are not able to have a peripheral view of the right thumb without moving your head, move the right arm slightly towards your front. Now, move only the eyeballs to constantly glaze at the right thumbs while moving the arms slowly form the side up to the front without bending the elbows. Relax for few seconds. Now slowly move the right arm from the front to the right side while the thumb is kept up. Continue glazing the thumb without moving the head. Repeat this exercise 3 to 5 times.
Close and relax the eyes for two minutes and also do palming once. Repeat with interchanged roles of the left and right hands.
The above exercise may also be repeated for circular motion. For this, first move straightened right arm from right to the front and then slowly move it in a circle (clockwise or anticlockwise, as found comfortable) without bending the elbow or the thumb. Do the same 3 to 5 times with a gap of few seconds after each round to close and relax the eyes. Repeat with interchanged roles of the arms.
3.2.16 For Tongue: Sit in vajrasana (i.e. straight back, neck and head with legs folded inwardly so that the both the knees touch each other and the toes are beneath the buttocks) or sukhasana (i.e. straight back, neck and head with cross-legged posture). Outstretch the tongue as much as you can without any pain; pull it back after few seconds. Repeat this forward backward movement 5 to 7 times. Then draw the tongue out again and move it straight from left to right and right to left for 5 to 7 times.
3.2.17 For Cheeks: Inflate the cheeks as much as you can and keep them stretched for few seconds. Then release and relax in normal state. Again inflate. Repeat the process 5-7 times.
3.2.18 For Ears: Pull the upper portion of the ears by hands in upward direction, lower portion downward, frontal portion sideways and forward and backside portion backward. Pulling should no be harsh and should not be lull either. It should be modest and such that you feel the stretching.
Repeat each exercise of pulling 3 to 5 times. Then rub the palms on each other and place them to cover the ears. Move the palms slowly on the ears to do a soothing massage.
3.2.19 For Forehead: Keep the fingers of both the hands on the forehead. With mild pressure, move them slightly towards the ears. Then bring back. Then, gently press the temples by the thumbs and beneath the eyebrows by fingers. Repeat the entire exercise 5 to 7 times. Do a gentle massaging of the upper part of the ears by the thumbs and the neck by both the hands.
3.2.20 For Stomach: Stand up with straight back. Keep the legs separated up to a width of about 7 to 10 inches. Inhale slowly and deeply. While exhaling at the same pace, bend downwards slightly. Hold the breath out now. Bend the legs slightly on the knees and put the hands on the knees. (Your body is in a chair like posture now!). Pull your stomach inward then bulge it outward (repeat several times if you can without breathing). Now inhale slowly and stand in normal posture. Breathe normally for a minute. Then again repeat the exercise. This whole cycle should be repeated 3 to 5 times. But do it without straining any part of your body and without any uneasiness while holding the breath out.
Note: If one has problem in sitting down, the exercises numbered 3.2.7 to 3.2.20 above may also be done while standing with straight back and neck. Read the precautions carefully. Those having any health problems – including blood pressure, colitis, ulcer, pain of any kind, etc should do only selected exercises as recommended and taught by an experienced doctor or yoga-teacher. In general, it is advisable to relax for few minutes after completing each set of exercises.
Source: Pragya Yoga for Healthy & Happy Life
Author: Pandit Sriram Sharma Acharya
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