Ramadan is a time of reflection, prayer and austerity. While observing the intense fast of Ramadan, knowledge of a few simple yoga exercises will be of immense help.
The practice of fasting helps cleanse the individual at the physical, mental and spiritual levels.
Most often, people complain of light-headedness during fasting.
Restoring oxygen levels
Pranayama (breathing exercises) will help restore the desired oxygen levels in the brain and body.
Also, lack of food intake could lead to acidity. The asanas described here will help you tackle this.
Ramadan this year happens to fall during the summer months. So knowing how to cool the body will also prove useful.
Sahaj pranayama
- Sit comfortably with your eyes closed and back straight.
- Breathe in deeply. As you inhale, try to expand the stomach.
- Retain the breath for 2 to 3 seconds.
- Then slowly exhale (through nostrils), allowing the stomach to return to its normal position.
- Practise 10 to 15 deep breaths at one time. You can practise the entire sahaj pranayama 2 to 3 times a day.
Note: Ideally, pranayama is practised early in the morning on an empty stomach. However, it is wise to also create time in the day’s schedule to practise; for example, while sitting in office.
Benefit: This asana relaxes you both physically and mentally.
Sheetkari pranayama
- Sit with your eyes closed and back straight.
- Open your mouth but clamp your teeth together.
- Breathe deeply through your mouth so you can feel the cool air pass through your teeth.
- At the end of the breath close your mouth.
- Retain the breath for a moment and then breathe out through your nose.
- Start with 5 to 9 rounds.
Note: If the body becomes too cold, discontinue the practice. Do not practise if you have a cold, cough or fever.
Benefit: This pranayama helps in reducing the temperature of your body. The practice also helps to calm the body and the mind. You can practise this exercise at any time of the day.
Sharnagat mudra
- Sit in vajrasana. (Join the big toes of your feet together and sit on your heels). Place palms on thighs. Close your eyes. Keep your back straight.
- Inhale and raise your arms above the head. Exhale and bend forward from your hips. The hands should be stretched forward on the floor. Forehead, too, should rest on the floor in front of the knees.
- Practise 3 to 5 rounds.
Benefit: This asana stretches the back muscles and relaxes the spine. It calms the individual physically and mentally.
Spinal stretch
- Sit comfortably in vajrasana (Join the big toes of your feet together and sit on your heels).
- Keep your back straight.
- Join your palms together above your head. Interlock your fingers and keep your palms facing upwards.
- Inhale as you stretch your spine and stretch your hands upwards. Look straight.
- Hold the position for 10 to 15 seconds. You may breathe normally while holding the posture.
- Practise 3 times.
Benefit: This exercise stretches your back and spine. This movement of the spine will help re-energise the whole body by removing stiffness and any blockage of energy.
Pawanmuktasana
- Lie down on your back on the floor.
- Bend both knees and bring them to the chest. Interlock your fingers around the shin and hug them closer to your chest.
- Exhale when you bring the knees to the chest.
- Hold the position for 10 to 15 seconds. You may breathe normally while holding the posture.
- Practise 3 times.
Benefit : Relieves acidity and helps to remove gas and constipation, caused because your stomach is empty for long periods.
— Bharat Thakur is the founder of Bharat Thakur’s Artistic Yoga.
For questions on yoga, write to dubai.artisticyoga@gmail.com.
For more information, log on to www.bharatthakur.com
