Fitness and Easy exercises during Lockdown

Views shared by several Ayurveda professionals and non-Ayurveda people in discussion group:

Disclaimer:

All views shared here are only for knowledge. This information doesn’t have any scientific validation. Various doctors and non-medicos have shared their views and experiences in this discussion. Please do not try any of the suggestions described here, without prior consult from your regular, qualified doctor. Dr. Prerak Shah and no other person is responsible for any unwanted effects, side effects or contra-indications in your health. Thank you.

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Next topic of discussion : Fitness and Easy exercises during Lockdown

(Kindly share your workout details - photos etc in the group, so that other friends can get inspire for fitness.)

Vd. Dipak Upadhyay: Do yoga, Take high protein diet, Keep ur body hydrate

Mr. Ram Vala: My Daily routine

Suryanamskar  5 nos ( 5 min each)

Ardh matsynadresan 4 nos

Halasana 5 nos

Bhujangasana 4-5 nos

Gomukh asana 3 min

Padmasan 20-30 min

Sirsasana 2 min

Pranayama

Anulom vilom (1:4:2) - 10 mins

Kapal bhati 5 min

Bhastrika 3 round of 20 breath

Deep breathing 5 to 10 min

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Ayucafe 06 2019 02: Yoga session

*Prayer - Guru Vandana

*Basic movements

Hand leg knee shoulder n neck

*Surynamskar with mantra 12

*Shavasan

*Breathing techniques

#Kapalbhati 3 rounds

120 strokes per round ( slowly increase no’s from 10-120strokes )

#Fast breathing  / bhastrika types

#Deep breathing 4:8

#Pranayama - bhramari , Ujjayi , Sulabh pranayama

*Asan practices

#From supine position

#Prone position

#Sitting position

#Standing position

*Omkar 11

Vd. Pritam Bharat Veer: ●Standing loosening exercises or

●Sitting sukshma vyayam ●Suryanamskar 12

●Standing asanas-

Ardha kati chakrasan

Padhastasana

Ardha chakrasan

●Sitting asanas-

Vakrasan

Pashcimottanasan

Ushtrasana

●Prone asanas-

 Bhujangasana

 Shalbhasan

 Dhanurasana

●Supine asanas-

Marktasan (lumber stretch)

Naukasana

Setubandhasan

●Shavasan - 2 min

●Pranayama-

●Deep chest breathing for 1 minute

●Kapalbhati

-with left nostril 30 strokes(right closed)

-with right nostril 30 strokes(left closed)

-with both nostril 60 strokes

●Bhasrika 10 + 10

●Anulomvilom 2 min

● Bharamari 9 rounds + 3 with shanmukhi mudra

●Omkar 9 rounds

Vd. Pritam Bharat Veer:

*Sukshma vyayam*

Sukshma vyayam means _'subtle exercises'._

These are also know as Pawanmuktasana series of exercises. The word _pawan_ means 'wind' or _vata_; _mukta_ means 'release' and _asana_ means 'pose'.

Therefore, Pawanmuktasana means a group of asanas that remove any blockages preventing the free flow of energy in body and mind.

*It should never be ignore and treated casually just because the practices are simple, gentle and comfortable.*

The main components of Sukshma Vyayama are:

1.Your breath

2. A mental concentration point

3. The actual exercise

*Benefits of Sukshma vyayam*

1. Eliminates the energy blockages(vata) in the joint.

2.Improves coordination, balance and self-awareness

3. Opens up all the major joint and relaxes the muscles of the body.

4. Improves the energy flow with in the body and breaks down neuro-muscular knots.

5.Improves endocrine functions.

6.Strengthening ligaments and increasing their elasticity

7.Development of flexibility, plasticity, mobility

8.Increased blood circulation.

9.Immunity strengthening

10.It is a work out for each internal organ.

*It is so sensitive, so powerful, so scientific, so deep and yet so simple.*

*स्वास्थ्यसिद्धी योग*

Vd. Pritam Bharat Veer: *Benefits of stretching and loosening exercises*

*1.Decreases muscle stiffness and increases range of motion.* Stretching helps improve your range of motion, which may also slow the degeneration of your joints.

*2. May reduce your risk of injury.* A flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities.

*3. Helps relieve post-exercise aches and pains.* After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.

*4. Improves posture.* Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.

*5.Helps reduce or manage stress.* Well-stretched muscles hold less tension and, therefore, can help you feel less stressed.

*6. Reduces muscular tension and enhances muscular relaxation.*  Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax.

*7. Improves mechanical efficiency and overall functional performance.* Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.

*8. Prepares the body for the stress of exercise.* Stretching prior to exercise allows your muscles to loosen up and become better able to withstand the impact of the activity you choose to do.

*9. Promotes circulation.* Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body.

*10. Decreases the risk of low-back pain.* Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain.

Standing Asanas......

1) Ardhakatichakrasana

Benefits.....

1. Reduce fat in waist region

2. Give lateral bending to the spine.

3. Improves function of liver.

4. Stimulates sides of the body.

2) Padhastasana....

Benefits....

1. Makes spine flexible.

2. Strengthens the thigh muscles.

3. Helps in preventing constipation and menstrual problems.

4. Improve digestion.

5. Enhance blood flow to the head region.

Limitations....

1. People with vertigo, hypertension, cervical spondylosis to avoid this posture.

3)  Ardhchakrasana

Benefits.....

1.  Makes spine flexble.

2.  Promotes blood circulation into head.

3.  Strengthens the neck muscles.

4.  Expands chest and shoulders so that it is beneficial to heart function.

Limitations.....

1.  Persons with problem of vertigo have to avoid this posture.

Sitting asanas-

1) Vakrasan-

* Benefits-

i. Lateral twist gives flexibility to spine

ii. Helps to cure constipation, dyspepsia, useful for diabetes as it stimulates pancreas.

iii. Improves lung capacity.

*Limitations-

People with recent abdominal surgery should avoid this Asana.

 2) Pascimottanasa-

* Benefits-

i. Gives flexibility to the back bone.

ii. Stimulates spinal nerves and back muscles.

iii.Improves digestion and removes constipation.

* Limitations-

People with heart ailments, back problems and spondylosis should avoid this posture.

3) Ushtrasana-

* Benefits-

i.Makes the spine flexible.

ii. Increases circulation to head region.

* Limitations-

People with recent operation at the chest or abdomen, people with hernia problem, severe hypertension and low back pain must be cautious.

Vd. Dhruti Kagrana: Mostly all are describe yoga aasana.

Can we suggest any other simple exercise?

Just like One can enjoy music with walking is also a good during this lockdown.

Skipping is also good For fitness One diet can be also nutritional.

Don't forget the basic rules of diet - Eat  when you really hungry.

Don't sleep 3hrs after taking food

Arjun Mehta: One can do combination basic push ups, Leg raises and squats. But I find Surya Namaskar to be the best exercise. I do 25 to 30 every other day. One can also climb stairs, a good work out for the legs, lower back and lungs

Ayulink Ayurveda: The subject of discussion is about Fitness.

Fitness of mind and body. We all are ayurveda / yoga people and we all are aware of different yoga asanas and postures. Pranayam is also very much known to us. Actually we were looking for "something new" then normal.

I cans suggest few Fitness Mantra or Fitness / Happiness actions during lockdown:

- play classic music or songs and dance on it (with or without your partner)

- dance with your pets (dog / cat)

- place a book on your head and walk around the home (dont drop the book)

- play sudoku (good brain exercise)

- cook and explore new taste with household spices and herbs (use only vegetables from your kitchen garden) we can play a game like this. we select one vegetable or herb and everyone can cook or prepare some recipe and share the details about it with all friends.

- Practice sun gazing

- Click nice photos of sunrise, sunset, nature, plants, pets and make little video/ PPT with positive words

Dr. Bhavini Raja: During our childhood we were playing so many indoor games, in busy life we all forgot these, in lockdown period we got time to play all those games with our kids and keep them away from mobile

Ludo, brainvita, chess, Chinese checkers, snacks n ladders, ishto ( it is Gujarati name, sorry I don't know English name ) ,

Making small toys with clay

Carrom board also

Paper craft , drowning n painting 

It is really stress relaxant

Branko Markovic: We also play carrom in Croatia!

2902: I found helpful to paint mandalas and meditate on that. regarding activity i am regularly practicing hatha, keeping the asanas longer to release stress and tension. This is also improving sleep quality

Dr. Suresh chatwani: Forward & backward walk. Side walk.

Stepper (1 or 2 steps )on ladder- climb up and go down reverse.

Jogging..jumps

Vd. Pritam Bharat Veer: 1 mile happy walk on YouTube. It's good exercise or workout.

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Compiled by - Dr. Dhruti Kagrana