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A proverb we all heard from our childhood – Health is Wealth. However at present we have no time to give care to our health. We have no time for simple exercises; we do not have time to go for walk. Yoga helps us deal with this very effectively. As software professionals we have to sit for long hours in one position which leads various kind of problems – stress, back ache, neck pain; obesity, heart attacks, walking problem etc. I take this opportunity to let you know some simple yoga exercises which will give you relief from the ailments. Yup, I am no yoga guru and there is also a belief that yoga should be practiced with gurus only. But with my experience, I feel this simple yoga exercises can be practiced by self as well.
Yoga for Back-Ache and Stress
Bhujangasana (cobra position) is a yoga position which strengthens the spine; stretches chest and lungs, shoulders, and abdomen; stimulates abdominal organs; helps relieve stress and fatigue; opens the heart and lungs.
Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.
Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.
Exhale and reverse the process to return to position #1.
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Yoga for Knee and Leg Pain (Arthritis)
Padma-asana - The Lotus Pose According to the traditional texts Padmasana destroys all disease and awakens energy. It calms the mind. It stimulates the pelvis, spine, abdomen, and bladder and stretches the ankles and knees. In women it alleviates menstrual discomfort and sciatica and helps ease childbirth.
Sit on the floor with the legs stretched out straight in front.
Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.
Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.
Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.
The position of the legs may be switched after a period of time if the posture becomes uncomfortable.
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Yoga for Common Cold
Kapalabhati Kapalabhati is an exercise for the purification of the nasal passage and lungs.
Technique
After taking a comfortable sitting position, preferably the lotus pose (Padma-asana), take a few deep breaths. See that the diaphragm is moving properly. During inhalation, the diaphragm descends and the abdomen is pushed out. During exhalation, the diaphragm pushes the lungs up and the abdomen goes toward the spine. This constant up-and-down movement of the diaphragm throws the air in and out. Here more attention is focused on exhalation than inhalation. Start one round of this exercise with ten expulsions. At the end of ten expulsions, take a deep inhalation and hold the air as long as possible. This will add its oxygen value and bring a peculiar, pleasant vibration throughout the body, as though you are bathing every tissue of the body with energy.
Yoga for Back-Ache and Stress
Bhujangasana (cobra position) is a yoga position which strengthens the spine; stretches chest and lungs, shoulders, and abdomen; stimulates abdominal organs; helps relieve stress and fatigue; opens the heart and lungs.
Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.
Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.
Exhale and reverse the process to return to position #1.
-------------------------------------------------------------------------------------------
Yoga for Knee and Leg Pain (Arthritis)
Padma-asana - The Lotus Pose According to the traditional texts Padmasana destroys all disease and awakens energy. It calms the mind. It stimulates the pelvis, spine, abdomen, and bladder and stretches the ankles and knees. In women it alleviates menstrual discomfort and sciatica and helps ease childbirth.
Sit on the floor with the legs stretched out straight in front.
Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.
Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.
Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.
The position of the legs may be switched after a period of time if the posture becomes uncomfortable.
--------------------------------------------------------------------
Yoga for Common Cold
Kapalabhati Kapalabhati is an exercise for the purification of the nasal passage and lungs.
Technique
After taking a comfortable sitting position, preferably the lotus pose (Padma-asana), take a few deep breaths. See that the diaphragm is moving properly. During inhalation, the diaphragm descends and the abdomen is pushed out. During exhalation, the diaphragm pushes the lungs up and the abdomen goes toward the spine. This constant up-and-down movement of the diaphragm throws the air in and out. Here more attention is focused on exhalation than inhalation. Start one round of this exercise with ten expulsions. At the end of ten expulsions, take a deep inhalation and hold the air as long as possible. This will add its oxygen value and bring a peculiar, pleasant vibration throughout the body, as though you are bathing every tissue of the body with energy.
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