Yoga

Yoga is another way to find some refreshing relaxation. Yoga is an ancient East Indian practice which means "unity of being," or "to yoke." With yoga there is harmony within our physical, mental and spiritual faculties.

Asanas
The asanas (postures, pronounced awe 'suh nuz) are effective not only in the prevention of disease, but also in aiding the cure of existing disease.

In my book, I describe a few asanas which you could practice in a routine of 10 to 20 minutes. You would benefit from doing even one asana if you are short on time. Here are a few examples.

Guidelines
There are a few basic guidelines for doing asanas.

  1. Wait 1½ 2 hours after a full meal.
  2. Wait at least ½ hour after a light snack.
  3. Always stretch but not to the point of pain while doing asanas.
  4. Inhale while raising any part of the body, and exhale while lowering the body.
  5. Do each asana 1 - 3 times (usually just once).

Neck Exercise
Yoga - neck exerciseSitting upright or standing, nod the head forward slowly and hold it a few seconds. Nod to the back and hold it a few seconds. Repeat the forward and backward nodding three times.

Nod to the left shoulder and hold it a few seconds. Nod to the right shoulder and hold it a few seconds. Repeat the nodding to each side three times.

Slowly roll the head clockwise three times, keeping the face forward and the shoulders still, then reverse. When you've completed this, make fists, tense and raise your shoulders up to your ears, make a face, tensing your facial muscles. Hold for a few seconds then release.

This relieves headache, relaxes neck and shoulder tensions.

Pelvic Tilt
Yoga - pelvic tiltLying on the back, bend the knees.

Inhale first, then exhale, drawing the stomach muscles back and tightening the buttocks, trying to touch the entire spine to the floor.

Hold for a few seconds, then relax. This also can be done standing, with the back against a wall, or sitting in a chair. Simply try to touch the entire spine against the wall or the back of the chair in the same manner.

This takes away tension and pain in the lower back, as well as strengthening the muscles of the lower back and abdomen.

Chest Expansion
From a standing position with legs together,interlock fingers and hands behind the back, straightening the arms, standing erect.

Yoga - chest expansionBreathe in deeply, raise the arms up and back away from the body, drawing the shoulder blades together.

Exhaling slowly, bend forward at the hips, keeping the knees slightly bent and the spine straight.

Let the face roll forward, keeping the arms straight. Hold this position, breathing comfortably, then begin to come up slowly, inhaling.

As an alternative, you can remain standing without bending forward.

This asana lubricates and limbers the shoulder joints, upper back muscles and vertebrae. It also expands and stretches the rib cage and lungs which allows fresh blood and energy into the nerves and tissues of the lungs, chest, heart, etc.

My book contains many more basic yoga asanas, suitable for use in your daily 10 to 20 minute routine.