Surviving tight times

Last updated: July 23, 2019 | 13:33

4 MIN READ

It's hard to feel optimistic in this time of global recession, but this too shall pass.

Inevitably, every dip is followed by a rise. But in the meanwhile, it can be quite difficult to survive the down phase.

Yoga is one of the best techniques to help us get through this difficult time. An economic slow down is characterized by stress, rising tempers, depression, poor health and a general dip in morale. Yoga can help soothe all of these.

Before moving to the Yoga techniques, we need to take care of some very basic issues. Stressful periods like this can play havoc with our lifestyle.

Irregular eating habits, eating junk, lack of sleep and odd sleeping hours adds to one's deteriorating health. There are 3 main things we need to keep in mind –

Eating regularly and eating healthy – Eat at least 5 meals a day at regular intervals. Eat loads of fruits and vegetables and drink plenty of water.
Sleep – Try to rest for at least 6-7 hours a day.
Stay Positive and Hopeful – Spend some quality time with yourself and loved ones. Even if its just half hour a day – maybe you could have dinner together or even a half hour yoga workout! This is a great way to relax and recuperate.

There are plenty of Yoga techniques that will help you cope with stress and even help you work better. Breathing techniques help you calm down and concentrate.

So you can take better decisions and prioritize and manage projects more effectively. Here is a set of exercises that will help us stay afloat.

Surya Namaskar

The Surya Namaskar or Sun Salutation is a series of 12 postures. Surya Namaskar has innumerable benefits. Doing about 30 a day is an excellent cardio work-out.

As we know, this will produce endorphins, which make us feel happier and more positive. Please check out www.artisticyoga.com for instructions.

Asanas

Sharnagath mudra – The Gesture of surrender

Sit in Vajrasana – kneel on the floor with the big toes touching each other and heels apart. Lower yourself down to rest on the inner surface of the feet. Place the palms on the thighs just above the knees.
Inhale and raise the arms above the head. Exhale and bend forward from the hips. Keep the arms and head straight and in line with the trunk.
Rest the hands and forehead on the floor in front of knees. Bend the arms slightly, relax them and let the elbows rest on the floor.
Retain the breath for about 5 seconds in this posture.
Inhale and raise arms and trunk back into a vertical position. Exhale while bringing the arms down to the knees.

Vipreet karni mudra – inverted posture

Lie flat on back, arms by the side
Slowly raise legs to 90 degree position.
Lift hips and support them with hands as shown.
Hold 10-30 seconds.
Breathing normal.
Slowly come back to start position. Those with hernia, high blood pressure or spinal injury should not do perform this asana.

Vriksha Asana

Stand straight with your legs together.
Bend one leg and bring the foot to rest on the inner thigh close to groin.
Maintain balance by focusing on a point in front of you and raise arms to sides.
Raise arms up, keep straight, palms joined.
Hold for 10-30 seconds.
Repeat with other leg.

Breathing

Bhramari Pranayam

Keep your eyes closed, your body relaxed. Gently insert your thumbs in your ears and place the fingers on the head as shown.
Inhale deeply, exhale slowly through your mouth making a humming sound like a bee.
Listen to the sound vibrations as they traveling through the body.
Repeat three times.

Soham Breathing

This can be done 2-3 times over the day or whenever you heel a panic attack coming.
Close your eyes. Sit comfortably with your back straight. When you inhale, your stomach puffs out and you say to yourself “So''. When you exhale, your stomach goes in and you say to yourself “ham''. Soham literally means “I am that''. It has very relaxing and refreshing vibrations.

Bandhas

Mula Bandha

Get into Padmasan (lotus posture) - Sit with legs stretched out, back straight. Bend one leg, place ankle on opposite thigh close to groin. Bend other leg and place ankle on thigh of bent leg, close to groin. Place your hands on your knees.
If you are unable to get into Padmasan, sit comfortably with feet crossed.
Exhale completely, pull up the genital space and close the anal space. Keep abdominal muscles tight.
Relax the lock and inhale.
Repeat 3 times only.

Uddiyana Bandha

Stand with your legs apart and slightly bent, feet out. Rest palms on thighs.
Bend your back and exhale forcefully.
Suck in your stomach to create a hollow space
Hold as long as you can hold your breath comfortable.
Release contraction and breathe in.
Repeat only 3 times.

Jhalandara Bandha

Get into Padmasan (lotus posture) - Sit with legs stretched out, back straight. Bend one leg, place ankle on opposite thigh close to groin. Bend other leg and place ankle on thigh of bent leg, close to groin. Place your hands on your knees.
If you are unable to get into Padmasan, sit comfortably with feet crossed.
Inhale deeply. Keeping chest high, hold your breath and lock chin against chest.
Hold for as long as comfortable.
Release chin, look up and exhale.
Repeat only 3 times.

Those with heart problems, high blood pressure and pregnant women should avoid Mula Bandha
and Uddiyana Bandha. Women should avoid both these Bandhas while menstruating.

Those with cervical spondylosis, vertigo, high blood pressure and heart disease should avoid Jhalandara Bandha.

We hope that we shall see brighter days very soon. But in the meanwhile we will keep practicing yoga till one day we can look at joy and sadness in the same way and say “This too shall pass''.

— Bharat Thakur is the founder of Bharat Thakur's Artistic Yoga. For questions on yoga, write to dubai.artisticyoga
@gmail.com. For more information, log on to www.bharatthakur.com

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