Yog(a) exercises

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This is a collection of articles archived for the excellence of their content.

From the archives of The Times of India: 2008

FOR SHOULDERS

1 Double Arm Raises

Stand straight with your legs about a foot apart and arms by your side. Keep your abdominal muscles tight, knees straight and chest relaxed. Imagine holding a rod in your hands and lift up hands, keeping arms and shoulders taut. Just as your arms are about to straighten out, bring them back to shoulder lever, with them bent at the elbows and the elbows in line with shoulders. Repeat this 12–15 times.

Benefits:

Tones and strengthens shoulder muscles, giving a nice shape to shoulders

2 Front Arm Raises

Stand straight with your legs shoulder-width apart and arms by your side. Clench your fists. Keeping your arms taut, raise them in front to reach shoulder level. Still keeping your arms taut, lower your hands till they touch your thighs. Then raise arms again. Repeat this motion 12–15 times.

Benefits:

Tones the fronts of the shoulders

FOR CHEST

1 Push-Ups

Lie on your stomach, facing down. Place your hands, palms down, next to your chest a little wider than s h o u l d e r width apart. As you inhale, raise your body, exerting pressure on your palms until your arms are straight and your entire body your palms and toes. Lower your body till it’s only a few inches off the ground. This completes one repetition. Do 12–15 repetitions, three times. Repeat this exercise with your feet up on a bench.

Benefits:

Broadens and builds chest muscles, giving the chest a nice shape

2 Ashtanga Namaskara

Lie on your stomach, facing down. Place your hands, palms down, next to your chest—a little wider than shoulder-width apart.Your feet, knees, hands, chest and forehead should all touch the ground. Raise your hips slightly, pivoting the entire pressure on your palms. Breathe normally.

Benefits:

Strengthens chest and arms; increases blood circulation to upper torso, thus rejuvenating the area’s nerves

4 Gomukh asana

Sit with both legs outstretched. Slide your left foot under the right knee to reach the right hip. Cross your right leg over the left, stacking the right knee on top of the left, and let the right foot reach the left hip. Try to keep the heels equidistant from the hips. Sit evenly, inhale, raise your right arm and bend it at the elbow behind your head. Tuck your left arm close to your chest, push the shoulders back slightly and stretch the arm straight up. Interlock fingers of both hands.The forearms should be parallel to your spine. Now stretch the arms in opposite directions. Hold the position for as long as you can. Interchange the leg and hand positions and repeat.

Benefits:

Eases shoulder stiffness; corrects upper body posture; strengthens all muscles