Published in August 2nd, 2009
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Work at these yoga poses, but approach your task with plenty of patience and perseverance. It does not matter if at first you cannot do them properly, for like any other routine it will become easier and easier with repetition. Stiff muscles and joints will gradually limber up. These two poses are good examples of restorative yoga.
1. Padhastrasana, or Contraction in a Standing Position:
Method: Stand erect with the legs close together. Inhale and exhale rhythmically a number of times. Finally exhale fully, and while doing this and keeping the knees stiff, bend the body until your hands reach down to your toes and your nose touches your knees. This will be difficult at first, but with patience you will find yourself able literally to bury your face between your knees and place the palms of your hands flat on the floor.
Retain this bent position for five seconds, then return to the erect posture, inhaling as you straighten out. Relax. Slowly increase the time for holding to thirty seconds. Do only once.
Therapeutic Value: This is a fine slimming exercise, excellent for the waistline. It relieves constipation and loosens the muscles. Superficially it has been adapted to Western exercise, but its true value lies not in automatic repetition: it should be done only once, very slowly and dynamically, with the maximum stretch possible. It strengthens the abdominal organs, relieving dyspepsia. Its toning effect on the legs and back is excellent insurance against sciatica.
2. Uddiyana-Banda, or Stomach Lift:
Method: Stand with the knees slightly bent and place your hands, palm down, on your thighs. Breathe in and out, regularly and rhythmically, but more forcibly and longer each time. Finally exhale and continue to do so until every particle of air has been expelled from the lungs. Now raise the chest high and push out. A vacuum has been created inside your lungs and stomach. As you raise your chest, the atmospheric pressure will push your stomach flat until it all but pushes against your spine. Retain this pose for five seconds, then inhale. Repeat once only.
Therapeutic Value: This is one of the most effective examples of restorative yoga known for treating constipation and other digestive complaints. It is not difficult unless you happen to have a specially flabby stomach or suffer from obesity. If so, you will be doubly benefited in time, for as you continue with the stomach lift your muscles will be greatly strengthened and the fat will begin to melt. This exercise should always be done in the morning on an empty stomach.
It must never be attempted less than two hours after a meal. After you have been doing the Uddiyana-Banda for several days, try drawing up your intestine while raising your chest after exhalation. This will require considerable effort. Retain this position for five seconds, relax and repeat once more. When you are able to accomplish this without effort, increase retention time to ten, twenty and even sixty seconds. However, be sure to inhale and relax the moment you feel the slightest strain.
Better still, relax just as you begin to think you will feel fatigue if you continue. In time you will be able to do this exercise while sitting in the Lotus Pose.
Both these examples of restorative yoga will bring great health benefits.
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