WARM-UP EXERCISE AND ASANAS

The important of warm-up exercise cannot be underestimated. These exercise are important for many aspects of physical and mental health. The perfection in Asanas can be attained when the joints have been loosed and the muscles are toned up by stretching and by the increased circulation of blood. Warn-up exercise reduce the risks of muscular pull and injury of joints during the performance of Asanas. Warn-up exercises also increase mobility in all joints so that muscle can move with ease and freedom. Warm-up exercise is natural and normal and we neglect it at our peril. It is a mistake to think warn-up exercise are concerned only with the muscles. No muscles can contract without an adequate blood supply to bring it oxygen and fuel in the form of Glucose. The changes which occur when we do warm-up exercise are not simply changes in muscles, they are changes in the heart, in the respiratory muscles, in the blood vessels and even in the brain. Sustained warm-up exercise improve our stamina and endurance by causing enlargement and growth of small blood vessels in our muscles including our heart. Vigorous physical activity helps to develop muscles and physical strength makes an important contribution to daily activities. More importantly the heart is a muscles. It is strengthened and improved in its function by any form of games exercise. Exercise also enables the lungs to increase their ability to take in air and to utilise more efficiently oxygen which they extract this air. All levels of activity depend on the capacity of one heart, blood vessels, and lungs to perform with maximum efficiency. Warn-up exercise prepare one physically and mentally for Asanas. Following simple Warm-up exercise must be for believe doing asanas. Persons suffering from digestive disorders particularly peptic ulcer and duodenal ulcer should not do straneous-exercise or dynamic asanas.

Exercise No. 1  ( Side Bending )

Stand erect and keep your feet apart. Keep your right hand with right leg and raise your left hand. Have longer rhythmic breaths. Retain breath as long as the let arm is up and exhale slowly, while moving the arm down. Then move your hand towards right side of your head and move your right hand slowly along with your right leg. Remain in this posture for a couple of seconds and inhale breath while raising your left arm and retain breath as long as left ann is up and tilt towards the right side. Bring your left arm down and exhale air. These two exercise are simple stretching exercise. Repeat these two exercise ten times

Exercise No. 2 

Stand erect and join your feet together. Bend your head touching your chest. Inhale breath and retain it as long as the chin is touching the chest. Raise your head and exhale air slowly. Then move your hands downwards. Bring your hands towards your knees. Keep your legs straight. Take deep breaths. Inhale breath while moving the hands downwards and retain breath as long as the hands are down. Then exhale breath. While raising the arms-up, ancome to all ariginal position. These two exercise are original position. These two exercise are highly beneficial for the spine. Repeat this exercise 10 times. This exercise tones up the lumber part of spine.

Exercise No. 3 ( Standing Extension )

Stand erect and keep your hands at the buttocks and have a long breath, retain breath for a couple of seconds and bend you head slowly towards your back and have deep and longer breath. Repeat this exercise 8 times. These two exercise tone up the lower part of the spine. These exercise improve the flexibility of the spine.

Exercise No 4. ( Spine Twist )

Stands erect and keep your feet apart, keep your hands on the hips and inhalel breath. Then rotate the upper part of the body; towards left and then towards front and toward right side. Only the upper portion of the body should be moved. The legs should remain straight. Breath should be retained when the head is moved towards the left side and exhale while the head is brought to the front side. Repeat this exercise 8 times. These two exercise dare beneficial for neck and spine.

Exercise No. 5 ( Lower Back Stretch )

Lie down on floor. Keep your feet together and bend your knees, raise the legs slowly towards your chest with the help of your hands stretch the legs towards your chest. Inhale breath while raising the legs up and retain breath while stretching the knees towards your chest. Exhale breath while moving the knees down. This exercise is also beneficial for the spine.

Exercise No 6 ( Neck Stretch )

Lie down on a hard bed in such a posture that your shoulder should touch the edge of the bed with the support of the hands stretch your head slowly downwards and leave your head without any support. These neck exercises should not be done by those persons who are suffering from hypertension. While doing these exercise slow deep breathing should be done.

Exercise No. 7 ( Pelvic Tilt ) 

Lie down on the floor with feet together and bend your legs and keep your arms apart. Your feet should touch the ground. Move your legs slowly towards right and left side. Then keep the legs straight. Inhale breath while bending your legs and retain breath while moving the legs towards right and left side. Then come to the original position and raise your left leg up. While raising the leg up, inhale air and retain breath as long as the leg is up. Then slowly bring your leg down. Likewise raise the right leg. Then raise your left leg and bend it slightly and rotate the leg Slowly and then do it with your right leg, come to the original position. Then raise your both legs and bend the knees. Rotate the knees towards right and left side. Then keep the legs straight and relax. These low back stretch exercise tone up the muscles of the spine and are very beneficial for spinal cord.

Exercise No. 8 ( For Thigh and Muscles )

Sit on the floor with your back straight and ahead up. Now bend your knees, place the soles of your feet together and pull your feet in close to your body with your hand. Hold your feet with your hands, press your elbows into your knees and use your elbows to push your knees down towards the floor. Now straighten your arms and still holding your feet, roll on your bottom from side to side. Breathe regularly throughout the exercise. Repeat each of the two parts 8 times.

Exercise No. 9 ( For Stomach, Hips and Thigh muscles )

Lie on your back, arms out sideways at shoulder level, feet together. Now slowly bend your knees and bring them up to your stomach, keeping your bottom and shoulders firmly on the floor. Slowly roll both your legs over to the right side still keeping your bottom as far as possible firmly on the floor. New return to knees on stomach position and stretch out legs slow down towards the floor but keeping them about two inches above floor level. Breathe out as you roll your legs over to the side, in as you return them to knees on stomach position. Repeat the whole exercise ten times.

Exercise No. 10 ( For Releasing Tension and Stress )

Lie flat on one side and raise your head with the support of right hand. Stretch your legs straight and have deep longer breaths. Retain breath for a couple of seconds and exhale breath slowly. Then in the same posture raise one leg as high as possible without bending it, and slowly lower it Breathe in while raising the leg up and retain breath as long as the leg is up. Then perform it with alternate leg and maintain inhalation. Retention and Exhalation of breath. These two exercise remove tension and stress and give physical and mental relaxation.

Exercise No 11 ( Fat Reducing )

Squat on the floor. Keep your legs straight. Place your palms on the floor behind your body. Tilt your body in such a way that its weight is distributed on both the arms. Now raise your legs slightly up and move them as if you are cycling keep doing this action as long as you can. Stop cycling and keep the legs in for a couple of seconds, while doing these two exercise slow and longer breaths should be taken and upright posture of legs must be maintained.

                                                ASANAS

  1. Siddhasan

Comments :  Siddha in Sanskrit means adept. Yogis and Rishis have spoken high of this asanas. Great saints and sages like Nityamatta, Niranjana Kapila, Sabar used to meditate in this asana for hours together. The knees of the beginners may find it difficult to stay flat on the ground but by practice they can overcome this difficulty.

Technique : Sit on the folded rugged or folded blanket on the floor, bend the left leg and pull the foot in against the groin. The right heel should press against the public bone and both the knees should touch the floor. For variation change over the legs regularly. Place the heels near the groin carefully lest the public bone, should be hurt.

Benefits : This asana develop mental potentiality, soothes the muscles, tones up the nervous system, increase blood to the pelvic region, cures syphilis, gonorrhea, arthritis and keeps the body in poise and equilibrium.

2   Swastikasana 

Comments : Swastika in Sanskrit means auspicious. It is called swastika because the crossing of the legs and hands at right angle symbolise swastika. This pose is also known as ankle lock pose.

Technique : Sit on the folded blanket. Bend the right leg at the knee and keep the heel against the groin of the left thigh. Likewise bend the left leg and set it against the right groin. Insert the toes of the left foot between the right calf and the thigh muscles, palms in the air with the tips of the index finger touching the thumb.

Benefits : This asana also increase the psycho-physical stability, stimulates the nerves and muscles and cures piles, diabetes, and disorders of the liver, spleen and Gall bladder.

3  Mandukasana

Comments : In Sanskrit Manduka means frog. This asana, when performed correctly, looks like a frog. It is also one of the easiest asanas belonging to the leg-feet bending group of asanas. This asana is extremely beneficial for the circulation of the blood in legs and feet.

Technique : On a folded blanket, sit in any easy posture, keeping the feet together. Separate the knees as far apart as you can without any pain, strain or jerk. Return to the original position and relax.

Benefits : This asana is highly beneficial to legs, knee joints, pelvic. It cures rheumatism gout, diabetes., arthritis and piles. It also increase the power of concentration sharpens the memory and stimulates circulations of blood.

Hriday Stambhasana

Comments : As the name suggests this Asana has direct effect on heart. It is therefore called the supporting pillar of the heart.

Technique : Spread a blanket on floor and lie down straight on the back. Keep hands and feet apart. Raise your hands and legs up and inhale. Retain your breath for a couple of seconds as long as your lands and legs are up. Lower down your arms and legs and exhale breath. Repeat it five times and relax.

Benefits : This is a wonderful asana for reducing fat from the abdominal region and hips and strengthening the muscles of the heart, lungs, ribs. This Asana reduces giddiness and cures diabetes and abdominal disorders.

5   Yoga Mudraasana

Comments : In the classical dancing, Mudra means a symbolic gesture of the hands which evokes a particular or gesture of emotions. Some yogic are of the opinion that Mudras are more effective than asanas and pranayama because they arouse the dormant serpent power in man. A mudra is a particular attitude symbolising psyche. Some of popular mudras are Gyana Mudra, Shambhavi Mudras, Akashi Mudra, Kari Mudra, Ashwani Mudra and Khechari Mudra. All these mudras are done in sitting posture.

Technique : Sit on a folded blanket in Padamasana pose relax the whole body and close the eyes. Place the hand behind the back catching hold of the left wrist in the right hand and keeping the spinal column erect. Stay in this posture for as long as you can without any stress or strain. Sit upright and relax.

Benefits : This asana cures diabetes, removes constipation, strengthens the abdominal muscles, keeps the organs of the body healthy and tones up the entire nervous system.

 

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