Following to be noted before taking up the Regimen
Any restriction in day to day life.
This 25 minutes yoga regimen is worked out carefully for individuals keeping I view of their stress and strain, temptations of food and other habits. Hence, much thought need not be given to the restrictions imposed in advanced yogic practices, advocated by some experts and those restrictions are not applicable to this regimen.
Rest after each posture (asana)
Each posture has to be followed by rest ½ a minute or as specified, by doing Shavasana given in part V so that heart rate, blood pressure, respiratory rate, muscle tone and tone of the nerves settle down to basal levels before the next asana.
No particular sequence
Sequence of various posture in this regimen have been decided for convenience and also from most strenuous to milder exercise. Since, ½ mt. Rest is prescribed between the postures, no particular sequence required to be followed. Hence, vipareethasana (reverse posture) after an asana advocated by some, is not necessary.
Games and yoga
One can play games of one’s choice but only after 25 mts. Yoga not as a substitute to it.
Body pains are common during the first 3 to 4 days when any exercise regimen is taken up, for the first time. Hence, continue 25 mts. Yoga everyday inspite of these non specific pains which will disappear within a week. Hot water baths or massage and steam bath if possible twice during the first week will relieve the pains.
Some of the postures might look difficult, but there is nothing to be discouraged about. One will be able to do reasonably well within 8 to 12 weeks of regular effort.
What time of the day is the best
Early morning hours are the best suited for doing yoga particularly after bowel evacuation. But one need not wait for bowel movement if it is delayed. For those, particularly house-wives, if it is not convenient early in the morning, they can do either between 9 to 10 a.m. or between 4 to 6 p.m. It has to be ensured that no solid food is taken 3 to 4 hours prior to these exercises.
Swimming trunk for men and Salvar – Kurta or leotard for women are the best and most convenient dresses for doing yogic exercises.
Girls and Boys should not start exercises until they attain the age 10 to 12 years respectively to avoid precocious puberty and skeletal deformities.
Women, during menses, should avoid these exercises for the first 3 days. They can resume yoga from fourth day even if bleeding is present, unless it is profuse. Similarly one should avoid exercise during fever.
No Single Posture to Cure a Particular Disease:
There is no particular asana (Posture) to cure a particular disease as frequently enquired by some people. In a particular posture certain organs have improved function due to altered circulation and nervous and hormonal stimulation.
Non-Veg. & Yoga:
One need not become vegetarian to do these exercises. However, it should be borne in mind that one has to cut down non vegetarian foods including eggs (to twice a week only) after the age of 20 in view of saturated fats to prevent high cholesterol and abnormal lipid profile.
It consists of V parts namely:
|I 12||Posture Cyclic Exercise||5 minutes|
|II 2||Abdominal exercises||4 minutes|
|III 6||Yogasanas||8 minutes|
|IV 6||Breathing exercises||6 minutes|
I. One has to begin with “12 posture cyclic exercise” (based on Suryanamaskara) to be done repeatedly in a regular rhythm. One has to spend only 4 mts. To complete 6 to 15 cycles depending on the age, followed by 1 minute rest. This solves the usual complaint that yoga does not give sufficient physical exertion to burn calories.
II. Two abdominal exercises – one should do these exercises within 4 minutes with ½ a minute relaxation in between and later. These exercises help in reducing the waist line (abdominal fat) and have beneficial effect on digestive, renal, genitourinary systems and other abdominal viscera.
Lie down on the back and fold your arms above the head. Keep the legs together and lift both legs up to 90 degrees without bending the knees. Then, without waiting, bring down the legs gradually so that heels do not rest on the ground. Do as many times as you can at a stretch without resting the heels on the ground throughout. Relax for ½ minute.
In about a month’s time one should be able to do 20 times or more without any difficulty in about 1½ minutes time. Those who cannot lift both the legs, they can practice one leg at a time alternating with the other initially for 15 days.
EXERCISE – 2
Lie down on the back with arms folded above the head, sit up gradually and bend on to your knees and then relax back as you have come up. Repeat in a rhythmic manner as many times as you can at a stretch achieving the target number of 20 times in one and half mts. in about 4 weeks duration.
Those who are not able to sit up with the arms folded above the head, they can stretch their arms by the side and above their head and try to sit up with a jerk initially using the momentum of the arms and later improve to the above mentioned method. Relax for ½ minute.
III. Six yogasanas have been selected in such a way that these give exercise to the whole body including all the vital internal organs. Each posture has to be done only once and holding of the posture in its final position, brings about the positive physiological effects. 8 minutes to do these yogic postures, is not a bad bargain in view of their benefits.
Lie down on the back with feet together, knees straight and arms by the side of the body with palms on the ground. Extend arms, slowly upwards and then stretch them above the head gradually keeping them straight and parallel. Then sit up, without a jerk, keeping arms close to the head. While sitting up, the legs should not rise and knees should be straight and on the floor. Attempt to bend forward gently and hold the great toe with the respective index finger and thumb and try to put the face between the knees and elbows should rest on the ground on either side of the knees. Hold the posture for ½ minute and relax in the same way as you have come up.
If you are not able to achieve, remain in the position, you could do for ½ mt. And make a little extra attempt each day. It may take 3-4 months of constant effort to achieve perfection. This is the most difficult postures in Yogasanas. Relax for ½ mt.
Lie down on the back, straight, keeping legs and feet together with arms straight by the side of the body, palms resting on the ground. Lift up gently and continuously both the legs beyond 90 degrees and as soon as the waist comes up, off the ground, support the waist with both the hands and rest your elbows on the ground. Slowly improve the posture by pushing the trunk towards the head and legs away from the head until chest touches the chin and from shoulder to feet the whole body is straight. This posture should be held for only 2 minutes and then relax in the same manner as the legs have been brought up without bending the knees and without raising the head. Relax for ½ a minute. To avoid over-shooting and sprain in the neck, do it 2 feet from the wall i.e. head must be 2ft. away from the wall.
Sit and stretch your legs in the front. Bring the right foot closer, by bending the knee and put the dorsum of the foot on the left thigh. Keep the right knee down. Now, lean back a little and bring the left hand and the outer border of the foot with the right hand, gently pull up the left heel and then whole foot on the right leg leaning forwards.
Keep the spine straight and put your hands on the respective knees with palms facing forwards and index finger bent on the ball of the thumb and rest of the figures together and straight.
Now concentrate the mind on inhalation and exhalation for ½ a minute with the eyes closed. Then lie down on the abdomen and relax for ½ mt. for the next posture.
Lie down prone (i.e. on the abdomen) keeping heels and toes together, knees straight and chin on the ground. Draw both elbows up and put both the palms on the ground close to the chest with the fingers pointing in the front. Fingertips should not cross the shoulder points.
Gently lift up, the head and the chest, only to the level of the naval and the face bent upwards to look up. Elbows should be close to the body and form right angles. Hold the posture for ½ a minute. See that heels and feet are together through out.Relax for ½ a minute in prone position only with feet slightly apart and heels put outwards, head resting on one side and arms close by the side of the body.
From the prone position, bend the legs the legs at the knees and then hold respective ankles with the hands close to the lower ends of the legs. Keep the knees and the feet one foot apart.
Lift up the head and chest, simultaneously lifting up the legs off the floor by trying to straighten the knees with elbows kept straight (try to push the legs backwards while holding the legs). A perfect semi circle should be achieved with weight being borne by the abdomen, knees and feet kept a foot apart. Hold the posture for ½ minute and then relax ½ a minute in prone position.
6. ARDHA – MATSYENDRASANA
Sit on the ground with the legs stretched in the front. Fold the left leg at the knee and bring the left heel under the right leg between the buttocks. Now draw the right knee up by putting the right foot on the left side of the left knee and hold the right foot with the left hand from right side of the right leg. Encircle the right arm around the waist from behind to touch the inner aspect of right thigh and turn the head to look back, above the right shoulder. Hold the posture for half a minute and then do vice versa. I.e., the other way round changing the position of legs. Then relax for ½ mt.
IV. Six breathing exercises include a) three slow and deep breathing exercises, to improve the vital capacity and preserve one’s respiratory reserve in various obstructive and restrictive lung disorders. The subsequent three brisk breathing exercises help in desensetising respiratory tract in all allergic respiratory diseases like Rhinitis, Sinusitis, Pharyngitis and Asthma. It takes only 6 minutes for these exercises.
I. SLOW BREATHING EXERCISES (Breathe in, slowly as long you can, 7-8 seconds) and then breathe out slowly, (one inspiration & one expiration = 1 time) you need not hold the breath.
II. BRISK BREATHING EXERCISE (breathe in, and breathe out briskly, forcefully with as much noise as you can produce, in a rhythmic manner) but briskly for ½ minute.
briskly for ½ minute through each the nostril.
but briskly for ½ minute.
V. Last but not the least, Shavasana for 2 minutes to give complete relaxation to every inch of the physical body and the mind, is the concluding part of the regimen. One has to lie down on the back with arms a little apart from the body palms facing upwards and legs also stretched and kept slightly apart, leave the whole body lose allowing the head to any one side on its weight with eyes closed. Allow the mind to settle on its own, do not try to control it.
Lie down on the back with arms and legs stretched, left loose. Allow the head to one side with eyes closed. Remain like this for 2 mts. Do not bother to control the mind. Leave on its own.
10 MINUTES EXERCISES FOR LOWER BACK & NECK
Incidence of lower back and neck problems has gone up during the last 2 decades, it is unfortunate to see young people between 20 years of age to 40, seeking medical advice for these problems. 8 out of 10 people are suffering from either lower back or neck problem or both by the time people cross the age of 30yrs. We understand that USA is loosing around 50 billion $ annually by way of tests, medicare, loss of man hours etc due to back problem alone. Similar must be the situation elsewhere.
Lack of exercise in school and college life, faulty postures of sitting and sleeping are the main reasons for this trend. Foam mattresses, spring cots and improper use of pillow are also responsible for this increase incidence. Consequently, the spinal flexibility and strength of back muscles to hold the spine in position is being lost.
Hence, a 10 minutes spinal exercise schedule is worked out to solve these spinal root pains. Stop all other exercises what so ever while doing these exercises for 2 months.
Mattress & pillow
One should always use 2 inch or less thick cotton or coir mattress on hard bed for sleeping. And the pillow whether soft or firm should be 3 to 4 inches effectively thick and sleep always on the side, not on the back, This is to fill the shoulder span and keep the neck straight as one sleeps most of the time in the lateral (side) position. Arm or hand should never be put under the head or under the pillow. Sleeping on the stomach except for children below 5 years is a very bad habit and not good for the cervical spine (neck).
People with T.B. spine, fractures of vertebral column, osteolytic lesions of the spine, secondaries of malignant disease in spine should not attempt these exercises. People with recent prolapsed intervertebral disc. (slip disc.) can do these exercises under guidance, after 1 week (from the onset of pain) of bed rest.