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Keep fit this vacation

Keep fit and healthy

During holidays all we think about is the food we have been craving to eat. We either get little or no exercise. Simple ways to keep fit during vacations:

Postures

1. Rotations

  • Rotate the neck five times clockwise and anticlockwise.
  • Rotate the wrists.
  • Place fingers on shoulders and rotate shoulders ten times.
  • Place hands on hip and rotate the hip five times clockwise and anticlockwise.
  • Bend forward, placing hands on knees and rotate knees clockwise and anticlockwise.

2. Backward and forward bending

  • Stand straight with legs one foot apart. Support your lower back with your palms.
  • Inhale and arch back trying to stretch, dropping the head backwards. Hold for a second or two.
  • Exhale and slowly come back, bending forward. Release hands from back and try to reach toes while bending forward.
  • Repeat five-ten times at an easy pace.

3. Side stretches

  • Stand straight with legs slightly apart.
  • Place right hand on right hip and raise left hand straight up close to left ear. Inhale as you do this.
  • Exhale and bend to right side. Stretch left hand over the head towards right side. Hold for a few seconds. Inhale and come up.
  • Repeat the same on the other side.
  • Do three-five rounds of side-stretches.

4. The cat stretch

  • Come on to knees and palms keeping the back straight and looking forward.
  • Inhale and arch back looking up. This is done by dipping the back down to give a contraction all along the back.
  • Exhale and slowly raise the back to stretch the spine. Hunch as you do this and tuck the head in, to look at your stomach.
  • Repeat 15-20 times, breathing deeply.

5. Squats

  • Take the legs slightly apart with feet turned a little outwards.
  • Point both hands forward.
  • Exhale and squat, pushing the butt down and opening the hips. Use hands for balance.
  • Inhale and slowly come up.
  • Repeat 20-25 times at a comfortable pace.

6. Relaxing posture

  • Lie down on back with legs straight. Take hands out to the side.
  • Bend left leg and place foot on right knee.
  • Use right hand and pull left knee across to right side towards the floor. Exhale as you do this.
  • Turn head to left side and try to ensure that left shoulder is on the floor with left hand stretched out. This twists the spine, while stretching the back.
  • Hold the posture for 20-30 seconds and slowly come back to initial position.
  • Repeat by placing right foot on left knee and twisting in the opposite direction.

Breathing techniques

Anulom-vilom pranayama

  • Sit in any meditative posture.
  • Fold forefinger and middle finger of right hand. Place ring finger in the centre of eyebrows, and press thumb on right nostril.
  • Inhale through left nostril. Hold your breath.
  • Reverse positions by placing thumb between eyebrows and press left nostril with ring finger.
  • Exhale through right nostril.
  • Now inhale through right nostril and hold.
  • Reverse the position of fingers and exhale through left.
  • Repeat this cycle 12 times a day.

Kapalabhati kriya

  • Sit in any meditative posture and place hands on knees.
  • Keep back straight and look ahead.
  • Exhale forcefully through nose and push the stomach inward. Inhalation should be passive and short.
  • Quickly perform the next exhalation. Do this continuously.
  • Practise 50 exhalations at a stretch and slowly increase to 100.
  • Subsequently practise this for two minutes daily and slowly increase it to ten minutes.

Bandha

Jalandhar bandha

  • Sit in any meditative posture.
  • Inhale and lock chin to chest.
  • Puff chest up slightly and retain the breath inside for as long as is comfortable.
  • Slowly bring head up and exhale out.
  • Repeat three times a day.

Udiyaan bandha

  • Sit in any meditative posture.
  • Exhale forcefully through mouth while bending forward.
  • Now suck your stomach and hold breath.
  • Hold the contraction for as long as comfortable.
  • Release the contraction and then inhale.
  • Repeat three times a day.

Moola bandha

  • Sit in a meditative posture with back straight.
  • Exhale and pull up the genital space and close anal space.
  • Keep abdominal muscles tight and hold breath.
  • Relax the lock and inhale.
  • Repeat three times a day.

Note: Drink plenty of water throughout the day as it removes toxins from the body and reduces tiredness.

 

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