Fitness in the season of fun

Holidays are fun and so should be your fitness regime. Although guests, parties and vacations sometimes distract us from our workouts, it doesn't mean you should not take a break from your daily routine.

There is a balanced way to unwind and to stay fit with a few basic postures.

Veerabhadrasana

• Stand comfortably in Tadasana, with feet apart.

• Turn the torso and right foot about 90 degrees. Turn left foot towards the right about 10 degrees and try to square the hips with right leg.

• Inhale and raise arms, palms facing one another, keeping your arms shoulder width apart.

• Exhale. Bend right knee and shift weight downwards. Twist right thigh outwards. Hold the pose for ten deep breaths.

This asana strengthens the legs and is a good warm-up exercise.

Dhanurasana

• Lie on stomach with hands beside torso, palms facing upwards. Bend knees and bring heels close to buttocks. Hold ankles.

• Inhale and lift heels away from your buttocks and, at the same time, lift thighs away from the floor.

• Keep shoulders straight and look ahead.

• Hold pose for 20 to 30 seconds. Release as you exhale. Relax and repeat one or two times.

This asana strengthens the abdomen, chest, thighs, ankles, and the throat and hip flexors.

Sarvangasana

• Lie on back. Inhale deeply while raising legs and spine, toes point to the ceiling.

• The body rests on the shoulders and the back of the neck. Place hands on the centre of the spine between the waist and the shoulder blades. Keep your spine and legs straight.

• Breathe slowly and deeply. Bend knees, curve your back and slowly return to start position while exhaling.

This asana increases the efficiency of the thyroid gland.

Sirsha Angustha Yogasana

• Stand with feet about a metre apart. Raise hands and interlock the fingers behind the back. This is the starting position.

•Twist trunk to the right and turn the right foot outwards.

• Bend forward at the waist, stretching the arms as high as possible.

• Bend the right knee slightly and bring head towards right foot.

• As the head comes closer to the foot, relax the shoulders, keep the arms straight and allow them to fall forward.

• Hold the position for as long as you comfortably can.

• Raise trunk, lower the arms and slowly return to start position. Repeat on the other side. This is one cycle.

• Repeat five times.

This asana stretches the hamstring muscles and stimulates the nervous system.

Deep-breathing techniques

Nadi Shodhana Pranayama

• Sit comfortably with the spine straight.

• Close right nostril with thumb. Inhale through left nostril and close it with ring and little fingers.

• Release thumb and exhale slowly through the right nostril.

• Inhale through right nostril, close it and exhale slowly through the left. This is one cycle.

• Repeat five to eight times.