Ayurvedic exercises harmonizes the mind-body-spiritual connection, slow down the ageing process, burn off excess fat, cleanse your body of impurities and keep you happy, healthy and fit. Ayurvedic healers recommend that you choose the type of exercise you do, as well as its intensity and duration, based on your predominant dosha. Yoga asanas are the ideal form of exercise for all body types and ages, because they balance the three doshas- vatta, pitta and kapha - tone the muscles, and rejuvenate all the organs in the body.
Some basic guidelines for doing exercises are :
a) Ayurvedic principle of balaardh advises using half your capacity and conserving the other half. Exercising beyond one's capacity can create imbalance in mind and body. For example, if you can run a 5-minute mile, you would do it in 10 minutes using concept of balaardh.
b) Pranayama is a simple exercise that controls the involuntary continuous action of inhaling and exhaling by arresting and regulating the process of breathing. If done in a pollution free environment we can reap its full benefits The physical and mental disorders and abnormalities are cured and toxins eradicated from the body.
c) While doing exercises take care to focus on the breath during the maintenance period of the posture, with the eyes closed or focused on one point, as a means of learning to focus the mind and to manage stress and tension in the body. Also if breathing is done more deeply, as while doing exercise it can increase the amount of capillary length as well as blood supply to the skin as well as the whole body.
d) Do not exercise on a completely empty stomach or just after a full meal.
e) The basic poses should be practiced on a regular basis and should never be forgotten. One method is to vary the postures each day. Always include inverted poses. Beginners should concentrate on standing poses
f) To enhance circulation and the elimination of toxins, ayurvedic healers recommend that exercise be preceded by abhyanga, the ayurvedic oil massaging. Olive oil, coconut oil, sesame oil or medicated oil like rejuvenation massages oil, soothing herbal massage oil, stimulating herbal massage oil can be used as required for a specific purpose.
Exercises for the whole body
Exercises for your upper body
Best advice is to do these exercises sitting on a firm chair or stool to keep your weight bearing joints (spine, hips, knees, ankles and feet) supported. It gives you a firm base and makes it easier to focus on good technique. They can also be done in a standing position.
You need not to do all exercises at once. Choose the ones that best suit your needs. Take rest between the exercises if necessary. Make sure you can sit comfortably with your knees hip width apart and feet flat on the floor. Perform all movements smoothly and slowly. You may hear some clicking and crunching in your joints as you move them. We call it ‘crepitus’. It is safe to exercise, even if there is crepitus, as long as there is no sharp pain in the joint.
Shoulders and upper back.
Lift shoulders up towards ears; slowly allow them to relax. Repeat this for 5- 10 times. Keep them down, move shoulders forward and then backward. Circle your shoulders backward and follow up, back and down. Repeat X 5 – 10
Shoulders and upper back
Keep arms relaxed by your sides and shoulders down. Slowly raise your arms upward in front of you. Slowly lower them to the side and behind you. Repeat this for 5- 10 times.
Second phase
Keep shoulders down and arms behind you as far as they comfortably go with your elbow straight. Pull your shoulder blades together and then release (repeat X 5- 10). Keeping the same position, lift your arms up behind you without lifting your shoulders or forcing them to move. Hold for 5- 10 seconds. Repeat X 5
Bend your arms at a right angle with lower arms parallel in front of you and palms upward.
Tuck your elbows into your waist and slowly move your lower arms outward. Hold for 5- 6 seconds and relax. Repeat 5- 10
Roll up a small towel and hold it as if you were dying your back, with your right arm over your right shoulder. Gently pull the towel down with your left hand and hold for 5- 6 seconds. Pull the towel up with your right hand and hold for 5- 6 seconds. Repeat X 5- 10.
Swap hands to work the other side.
Straighten your arms out in front of you with your palms together at chest level. Reach forward at the same time as pulling in your abdomen and reach forward.
Breathe in again as you release and repeat X 2-3.
Finish your exercise with your shoulders relaxed down and back.
Neck
If your neck is very stiff, try lying down with a heat pack at the back of your neck after exercising.
Keep your chin down and turn your head slowly to look over your right shoulder. Hold for 10 – 20 seconds. Turn your head slowly to look over your left shoulder and hold for 10- 20 seconds. Repeat X 2-3 each side.
Without lifting your chin and keeping shoulders down tilt your head to the side so, your right ear goes down towards your right shoulder. Feel the stretch up the left side of your neck. Hold this position for up to 5- 10 seconds. Tilt your head over to the left to feel the stretch up the right side of your neck. Hold for 5- 10 seconds. Deep breathe and relax. Repeat this movement two or three times a day.
Hands, wrist and elbows.
Curl your fingers in to a fist and stretch them out spreading your fingers wide. Repeat X5- 10. Circle your thumbs backward and forward X 5- 10 each way. Stretch your thumb away from the palm and then bring it to the tip of each finger. Repeat X 2- 5 times with each hand.
Resting your forearms on the arms of a chair or table top, rotate your fore arms so the palms face upward. Rotate them back so your palms face downward, keeping your elbows in a fixed position. Repeat X 5. Resting you forearms on the arms of a chair, flex your wrists so your hands come up towards you, palms facing outwards. Then bend them down with your palm facing inwards.
Upper back
Side bends and waist turns are best performed sitting on a firm chair or stool, as for upper body exercises. The abdominal and lower back exercises are best performed lying on a firm surface, such as the floor or a firm bed. Pelvic tilts with abdominal breathing and hip hitches can also be performed in bed.
Exercises for your middle body.
It is important to balance the strength at the front and back of your body. The large muscles of your abdomen are particularly important as they provide your core strength, which helps support your lower back and maintain your posture.
Side bends
Sitting or standing with your spine lengthened, hips level, hands resting on your shoulders, elbows in and shoulders relaxed. Tilt your upper body over to the right so you feel a stretch in the left side of your waist between your rib cage and your hips. Relax and stretch without collapsing in the middle. To increase the stretch, gently increase the space between your rib cage and your hips on the left. Hold for 5 – 10 seconds and come slowly upright. Rest and repeat to the other side. Repeat X 2- 5 each side. This mobilizes your spine. Start with your shoulders above your hips. Keeping your hips facing forward, breathe out as you gently rotate your upper body to the right. Hold this position for 5- 10 seconds. Breathe in as you slowly turn back to your starting position. Repeat to the left. Repeat X5- 10 on both sides.
Abdominals
These exercises should be performed on the floor or a firm bed. Lye on your back with your knees bent and hip width apart and your feet flat on the floor or bed. Breathe in, and then breathe out slowly at the same time as tightening and pulling in your abdominal muscles. You should feel your hipbones tilt back and your lower back lengthen and press in to the floor or bed. Breathe in and release. Repeat X 5- 10. This is known as a pelvic tilt with abdominal breathing. It forms the basis of all abdominal exercises. You can perform the same movement on your hands and knees known as the cat stretch. With your knees below your hips and hands below your shoulders and back flat, take a deep breath in. Breathe out slowly at the same time as pulling your abdominal muscles up and in, so your back gently arches. Breathe in and release back to a flat back. Repeat X 5- 10.
Tighten your abdominals and tilt your pelvis. Add extra resistance by lifting your right knee in towards your chest and slowly lowering your right foot to the floor again. Make sure you can hold the weight of your leg in your abdominal muscles as it lifts and lowers toward the floor or bed. Lift each knee alternately X5- 10.
Lower back
Hip hitches work your waist and are good for mobilizing your lower back. Lie flat on your back. Keep your spine lengthened; lightly contract your abdominal muscles, keeping the natural curve in your lower back.
Push your right leg down and away from you whilst pulling your left hip up towards you, slowly push your left leg away from you, pulling up on your right hip.
Keep the movement slow and repeat X 5- 10 on each side.
Lie on your stomach and place your hands under your shoulders, elbows out to the side, legs and feet together.
Gently push up lengthening your upper back and keeping your hips and stomach on the floor. When in opposite position breathe out and sink into the stretch whilst keeping your shoulders down and looking straight ahead. Hold the position for 5- 6 seconds and then lower slowly down again. Repeat X 5.
Lie on your stomach with a firm cushion or pillow placed under your hips and your forehead resting on your hands, elbows out to the sides. Tighten your buttocks and lift your left thigh a little way off the floor without lifting your hips off the ground. You should feel your buttock and lower back muscles working, but not straining. Lower your leg and repeat the lift X 5- 10 with each leg.
Lower back
Release your lower back by lying on your back and clasping your knees in towards your chest. Lie on your back with your arms out to the side of your body at shoulder level, knees bent and feet together.
Using your abdominals to keep your back on the floor or bed slowly let your knees roll over to the right as far as they will go without your hips or shoulders lifting. Hold this position for 5- 10 seconds and then bring your knees back to the starting position and repeat to the other side. Keep facing upwards throughout the exercise.
The muscles at the back of your thighs (hamstrings) can also be associated with a tight lower back. To stretch your hamstrings and lower back sit on the floor or a firm bed with your back straight- you can support it against a wall or the bed- head.
With your knees bent up, place a rolled up towel under your feet, holding either end slowly. Straighten out your legs, keeping your back straight. Feel the pull at the back of your thighs. Deep breathe, relax into the stretch. Hold for 10-20 seconds and relax.
To increase the stretch, straighten your legs fully and then gently take your body forwards, bending from your hips, rather than rounding your back or shoulders.
Exercises for your lower body
Hips
Lie on your right side, prop up your head on your right hand and use your left hand for balance.
Slightly bend your underneath leg, but keep your top leg straight with the knee facing forwards. Slowly raise the top leg about 60cms, but do not let your hip roll back. Slowly lower your leg and repeat X 10. Turnover and repeat with the left leg.
Sitting upright on a firm chair or stool, straighten your right leg out in front of you and lift it a little way off the floor.
Slowly rotate the leg outward from the hip so your foot is turned out and then rotate the leg inward from the hip so your foot turns inward.
This is a small movement and you should not feel any stress in your knee. Repeat X 5 – 10 with each leg.
You can also do this movement standing up, holding onto the back of a chair for support.
Knees
Sitting upright on a firm chair or stool, hold in your abdominals and straighten your right leg out in front of you with your toes pointing upwards, so your foot lifts off the ground. Hold for 10 seconds.
Feel the muscles on the front of your thigh (quadriceps) tightening. Repeat X 5- 10 with each leg.
Lying on your front, bend your right knee and bring your heel in towards your right buttock, without arching your back or lifting your right hip off the ground. Reach behind you and hold onto your right foot with your right foot with your left hand. This stretches the muscles at the front of your right thigh (quadriceps). Hold the stretch for 10 – 20 seconds and repeat on the left leg. This can also be done standing up using a chair back for support.
Ankles and feet
When lying down or sitting with your feet up, point your toes and then bend your feet up towards you. Repeat X 10. Sitting with your heels resting on the floor, wiggle your toes and try to spread them, holding for 5 seconds. Repeat X 2- 3. Sitting with your knees together, heels apart and resting on the floor, sweep your feet outwards and lift your little toes towards the outside of your ankle. Sweep your feet inwards and lift your big toes up towards your inner ankles. Repeat X 5- 10.
Standing with the balls of your feet towards the edge of a bottom stair, use the banister for balance, rise up onto the balls of your feet and then lower slowly so your heels drop below the edge of the stair. You should feel a stretch in your calf. Repeat X 5- 10.
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