Tuesday, 25 March 2008

Moves for people on the move

Moves for people on the move
Bharat Thakur, Columnist GULF NEWS Published: March 21, 2008, 23:47

Today, life has become very hectic. We are always on the move — going to work, travelling, taking children to school and carrying on with other activities.

Sometimes, it becomes difficult to find time to take some time off to exercise. So, this is for all those people who are on the go.

All it takes is 15 minutes to follow the routine outlined below.
These contractions and stretches will work and relax the major muscles, get the endorphins flowing and get the body ready for action.

Warm Up

To warm up, jog in one spot and loosen your limbs. Do not raise your knees high and the feet should come up just a little; for a minute.

Surya Namaskara (Sun salutation)

This is a set of 12 asanas, which flow from one to the next. It works on your entire body and your cardiovascular system.
Repeat 11 complete rounds; for 7 minutes.

Tadasana (Palm tree posture)

Stand with the feet together and your arms by the sides.

Raise the arms over the head. Interlock the fingers and turn the palms outwards.

Inhale and pull the arms, shoulders and chest upwards. Raise your heels and stand on the toes.

Feel the stretch in the whole body — without losing balance or moving your feet.

Hold the posture for a few seconds.

Practise 5 rounds.

Benefits: Helps develop physical and mental balance. The entire spine is stretched. Helps clear congestion in the spinal nerves.

Tiryaka Tadasana (Swaying palm tree posture)

Stand with the feet about 2 feet apart.

Interlock the fingers and turn the palms outwards.

Inhale and raise the arms over the head.

While exhaling, bend to the left side from the waist.

Hold posture for a few seconds.

Inhale and come back to the upright position. Repeat on the right side. This will complete one round.

Practise 5 rounds.

Benefits: This asana massages, loosens and works the sides of the waist.


Stand straight with the feet about a metre apart.

Turn the toes out to the side.

Slowly, bend the knees and lower the buttocks, about 20cms.

The knees should bend outwards over the toes and the spine should be straight.

Bring your palms together and take them up.

Hold for 10 seconds.

Return to upright position.

Repeat 5 times.

Benefit: This asana strengthens the muscles of the middle back, the pelvis — including the uterus — and the thighs, knees and ankles.


Support yourself on your elbows and then raise your legs 45 degrees.

Stretch your arms out towards your knees. Exhale.

Push your upper body towards your legs.

Hold for 10 to 15 seconds. Breathe normally while holding the posture.

Practise 5 rounds.

Benefits: Strengthens the core body. Tones the abdominal muscles.

Meru Wakrasana

Sit with the legs outstretched.

Bend the left knee and place the foot outside the right knee.

Push the left knee with the right elbow and place the left hand behind, next to the buttocks.

Keep twisting the body to the left, while keeping the spine straight.

Hold the final position. Look over the shoulder, as far as you can.

Re-centre trunk; relax for a few seconds.

Repeat on the other side.

Practise up to 5 times on each side.

Benefits: Stretches the spine. It helps alleviate backaches and neck pain.

Nadi Shodhana Pranayam (alternate-nostril breathing)

Sit in padmasana — with legs stretched out and the back straight.

Bend one leg; place the ankle on opposite thigh, close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees.

Bend the forefinger and the middle finger of your right hand.

Next, close your eyes and practise deep breathing.

Close the right nostril with the thumb, place ring finger between eyebrows and inhale to a count of 5.

Close the left nostril with the ring finger. Hold the breath till a count of 10.

Take the thumb to the space between the eyebrows; exhale slowly through the right nostril — to a count of 10.

Now, breathe in again through the right nostril to a count of 5.

Close the right nostril with the thumb and hold your breath till you count to 10. Place the ring finger between the eyebrows and exhale through the left nostril — again to a count of 10.

Repeat complete cycle for 2 to 5 minutes.

Bharat Thakur is the founder of Bharat Thakur’s Artistic Yoga. For questions on yoga, write to For information, log on to

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