Yoga Bites: Pawanamuktasana Part 2

Share now!

Today’s article is on neck, shoulder and wrist exercise. They are mainly targeted at people who drive long distances and also for those who have trouble sitting before the computer for long hours.
All of us are afraid to do some sort of practice be it yoga asanas or meditation, for the fear that it might transform us to a totally different personality.
You do a little bit of practice and suddenly you find improved health at your hands. What do you do with such good health?! And so you decide to give it up a bit and slide down the fitness scale! And you find that you are back to square one and you start all over again with the same old pains!! 🙂
I am tempted to tell a story here. There was a man with an ugly daughter. He married his daughter to a blind man. They both lived happily for sometime. After that the blind man wanted to get his eye operated. The girl’s father would not approve it for the fear that his daughter’s beauty might be revealed. All of us are like the man.
Let’s begin the practice:
The preliminaries for any practice are that you should sit for sometime in cross legged posture and observe your breath for 5 – 10 mins. Please relax your entire system and leave all your mental tensions for the time being just as you leave the slippers in front of a temple.

WRIST EXERCISE


Sit in cross legged posture. Now raise your right hand up to the shoulder level. Now spread the fingers. Then make a fist. Open the fingers. Again make a fist. Do this 10 times.
Breathing: Inhale while you open the fingers. Exhale while you make a fist
Benefits: This practice is good for those who type for long hours. It is also good for those who use the mouse too often.

SHOULDER EXERCISE


Sit in a cross legged posture. Now raise both the arms. Keep the tip of the fingers on the shoulders. Hold the shoulder bones with the fingers. Now rotate both the shoulders. The spine should be straight. Breathe normally without tension.
Rotate clockwise 5 time and anti-clockwise 10 times. This is one round.
Do this for at least 3 rounds.
Benefits: This practice is good for those who drive for long hours. It helps to keep the shoulders in place. Also relieves tension accumulated due to sitting for long hours. Good for people with cervical spondylitis.

NECK EXERCISE

1. Up – down:

Sit comfortably in a cross legged posture. The spine should be erect.
Now, look up just moving the neck. Then look down.
This should be done such that the chin rests on the throat pit. Do not strain too much. After some practice you will get it right.
Repeat this for 5 times.
Breathing: Inhale while looking up, exhale while looking down.

2. Right – left:

Sit comfortably in a cross legged posture. The spine should be erect.
Now look to the right. Then look straight. Look to the left. This is one round. Just move the neck, not the entire body. Do this for 5 rounds
Breathing: Inhale while looking to the right. Exhale while looking straight. Inhale while looking to the left.

3. Bending side to side:

Sit comfortably in a cross legged posture. The spine should be erect. Now bend your neck and bring your head towards the right shoulder. Now make your head straight. Now bend your neck and bring your head towards the left shoulder. Your body should not bend, only the neck.
This is one round. Do this for 5 rounds.
Breathing : Inhale while bending to the right. Exhale while straight. Inhale while bending left.

WARNING: All neck exercise should be avoided by people with severe cervical spondylitis. Others can do them slowly with eyes closed.

There was once a master in a remote village. A disciple came to see him. The disciple knew that every action of the master carried some meaning or the other.
Once, the disciple saw that his master was blowing his hands.
The disciple asked,”Master why are you blowing your hands?”
“To warm myself”, replied the master.
Then, the master poured soup in two bowls. He began blowing his bowl.
Seeing this, the disciple asked, “Master why are you blowing your bowl?”
“To cool it of course”, replied the master.
Frustrated that the master was using the same action for two totally opposite purposes, the disciple left his education at the very start itself.
So let’s not judge the practices and leave them at the start. Let’s make ourselves healthier through them.
These practices seem deceptively simple, yet, if you practice them regularly you will find most of your common ailments gone.

Image Courtesy – Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati