It is important to stay physically active every day in order to be able to sleep better and channelise mental energies more productively. Many factors determine complete relaxation, including removal of stiffness from the body, releasing stress from the mind and correct breathing. Simple yoga techniques can help achieve these factors when practised on a regular basis.
Makarasana (crocodile pose)
Lie flat on the stomach. Raise the head and shoulders and rest the chin on the palms with the elbows on the floor. Keep the elbows together for a more pronounced arch to the spine. Separate the elbows slightly to relieve excess pressure on the neck.
In makarasana, the effect is felt at two points: the neck and the lower back. If the elbows are too far in front, tension will be felt in the neck; if they are drawn too close to the chest, tension will be felt more in the lower back. Adjust the position of the elbows so that these two points are equally balanced. The ideal position is when the whole spine is equally relaxed. Relax the whole body and close the eyes.
Remain in the posture for as long as comfortable with natural breathing. Imagine that the breath is moving up and down the spine like mercury in a glass tube. This will quickly activate the healing energies in this area. For lower back pain or neck pain due to tension, concentrate on the area and feel it expanding and relaxing with every inhalation and exhalation.
Benefits:
This asana is effective for people suffering from slipped disc, sciatica, lower back pain or any other spinal disorder. They should remain in this asana for extended periods of time as it encourages the vertebral column to take its normal shape and releases compression of the spinal nerves.
Asthmatics and people who have any other lung ailments should practice this simple asana regularly with breath awareness as it allows more air to enter the lungs.
Matsya Kridasana (flapping fish pose)
Lie on the stomach with the fingers interlocked under the head. Bend the left leg sideways and bring the left knee close to the ribs. The right leg should remain straight. Swivel the arms to the left and push the left elbow towards the left knee. Rest the right side of the head on the crook of the right arm, or a little further down the arm for more comfort. Relax in the final pose and, after some time, change sides. This position resembles a flapping fish.
Breathe normally and relax in the static pose. Practise this asana for as long as possible on both sides. It may also be used for sleeping and resting.
Benefits:
This asana stimulates digestive peristalsis by stretching the intestines and helps remove constipation.
It relieves sciatic pain by relaxing the nerves in the legs. People with backache, for whom the practice of forward bending asanas as is not recommended, may practice matsya kridasana as a counter pose after backward bending asanas.
This asana also redistributes excess weight around the waistline.
Any or all of the relaxation postures including the ones described in tabloid! on December 26 can be used for relaxation. However, discretion should be used as far as duration is concerned. Avoid practising the above postures immediately after a meal. A minimum gap of two hours is recommended.
PRACTICE OF THE WEEK:
Uttanapadasana
Naukasana
Supta Udarakarshanasana
Next week: Shashankasana – simple posture with multiple benefits
