Cool Down with Yoga
Written by: Khaisutra | Date: May 31, 2010
Unique fitness techniques
On its own, yoga has great toning and energising benefits. In fact, modern science has proven that yoga can help you improve your body's flexibility and calm your mind. But did you know that this ancient healing system of postures and breathing exercises is also perfect for post-workout stretching? Just ask Master Kamal, director of yoga with True Yoga. Master Kamal is the creator of Kryoga – a unique blend of yoga and martial arts fitness techniques to help with sports injuries, and back and neck pains. He is also acknowledged as one of the greatest Indian yoga masters in the world.
Try these five simple sets of exercises as demonstrated by Master Kamal. They stretch out your body’s major muscles to remove fatigue-causing lactic acid. Best of all, you don’t need any yoga experience to do them.
1. SIDE STRETCH
This move keeps your spine supple and helps to relieve stiffness in your shoulders. It also helps to massage your large intestines and relieve constipation.
Figure 1��������� �Figure 1b
- Stand tall with your feet slightly wider than your hips. Keep your legs straight, and your arms loose and relaxed beside your body. Then, gently tighten your buttocks.
- As you inhale, raise your left arm (Figure 1a). At the same time, lengthen your spine by stretching upwards.
- As you exhale, push your hips to the left and slide to the right. Keep your feet flat and legs straight, while tightening your buttocks at the same time. Keep your chest open and bring your left bicep above your left ear (Figure 1b).
- As you inhale, bring your torso back to the centre. Next, raise your right arm up while and stretching upwards. As you exhale, push your hips to the right while sliding to the left. This concludes one set. Perform 10 sets.
�
2. CAT STRETCH
This is an excellent exercise for maintaining the health of your spine, and increasing the flexibility of your neck, shoulders and spine.
Figure 2a����� ����� Figure 2b
- Go on all fours. Keep your arms shoulder-width apart and knees hip-width apart. Ensure that your hands are in line with your knees, and your arms and thighs are perpendicular to the floor. If you feel any pain in your knees, use a towel for cushioning.
- Keeping your arms straight, inhale and lift your chin up while you arch and depress your spine towards the floor (Figure 2a).
- As you exhale, round your spine and arch your torso away from the floor. Keep your chin tucked close to your chest and pull your naval into the spine. Keep your arms straight (Figure 2b). Perform 10 sets.
3. DOWNWARD FACING DOG POSE TO HORSE POSE
This move helps to loosen up all the body joints and relieve a hunched back. It also enhances your blood circulation and serves as a great warm-up or cool-down exercise after a strenuous physical activity.
Figure 3a�������������������Figure 3b
- Go on all fours. Lift your knees off the floor and press your feet flat on the floor. Press your palms on the floor and push your chest towards your thighs, while keeping your knees straight (Figure 3a); this is the Downward Facing Dog Pose. Hold for two to four breaths.
- Bring your right leg between your arms, while keeping the left knee on the floor. Press your palms to the floor, keeping your hips down and your chin up (Figure 3b); this is the horse pose. Hold for two breaths and go back to Downward Facing Dog.
- Bring your left leg in between your arms, keeping your right knee on the floor. Stay here for two breaths. This concludes one set. Perform 10 sets.
4. CHILD POSE TO COBRA POSE
The Cobra Pose is a wonderful exercise for strengthening your lower back and relieving stiffness on the spine and back pain. It also helps to keep the spine healthy and supple.
Figure 4a������� ������������� Figure 4b
- Go on all fours. Shift your weight back and sit on your heels. Bend forward with your arms in front of you. Keep your hands shoulder-width apart and your shoulders relaxed (Figure 4a). This is the Child Pose.
- As you inhale, press your palms down and slide your body forward to position your pelvis on the floor. Tighten your buttocks and press your palms flat on the floor. Keep your elbows bent and tucked close to your body as you open your chest and lift your chin upwards (Figure 4b). This is the Cobra Pose. Ensure that your pelvis and naval touch the floor.
- Exhale and return to the Child Pose. This concludes one set. Perform 10 sets.
5. RELAXATION EXERCISES
These moves release tension and stiffness in your spine, back and neck. They also help to eliminate excess gas in your stomach.
- Lie down on your back with your feet together, and hands stretched straight and close to your body.
- Take a deep breath and hold it. Raise your right knee and hug it with your arms. While still holding your breath, lift your head and touch your nose to your knee.
�- Keep your left leg straight and tensed on the floor. Hold for two seconds.
- Release your right leg and straighten it, resting your head back on the floor. Do the same with the other leg. Perform 10 to12 sets.
- Take a deep breath and hold both knees close and tight.
- Hold your breath and lift your head, while touching your forehead to your knees. Hold for four to six seconds and then return to the starting position. Perform six to eight sets.
Get a free one-time trial session at True Yoga when you print out this article and present it at any True Yoga centres located at:
- 9 Scotts Road, 4th& 12thlevels, Pacific Plaza (Tel: 67339555)
- 20 Raffles Place, 26th& 27thlevels, Ocean Towers (Tel: 65363390)
For class schedules, kindly log on to www.trueyoga.com.sg.
Please call for an appointment before coming down. This promotion is valid
from 1 July to 31 August 2010.