Yoga – Light Exercises

Do read 4 Pillars of Yoga / Pranayama

Kindly find the Hath Yoga techniques,  starting with Light Exercises.

Everyone can do this light exercise to keep their physical body fit, especially people who sit and work for long time, mind jobs, middle age and old people. It will take 5 to 10 minutes maximum in a day.

Steps for Light Exercises:

A) Sit on the ground with a mat underneath and do the following light exercise. Do each positions in even numbers i.e. 2, 4, 6 and so on. It will take not more than 5 minutes.

	Below the Waist	Positions	Breath. In-Inhale Out-Exhale
1	Both Foot Fingers	Stretch Up – Down	In-Out
2	Both Feet s Apart	Toe Touch – Foot Apart	In-Out
3	Both Feet Ankle together	Stretch Up – Down	In-Out
4	Both Feet Ankle together	Clock wise rotate	In - 1st round Out – 2nd round
5	Both Feet Ankle together	Anti-Clock wise rotate	In - 1st round Out – 2nd round
6	Both Legs	Up – Down	In-Out
7	Single Legs (like a child)	Up – Down	Not Applicable
8	Legs Straight - Knees cap	Tighten – Loosen	In-Out
9	Butterfly	See Below Diagram I	Not Applicable
	Above Waist	Positions	Breath. In-Inhale Out-Exhale
1	Right Palm on Right Temple (Head)	Press – Release	In-Out
2	Left Palm on Left Temple (Head)	Press – Release	In-Out
3	Knot both the finger hands and on the forehead	Press – Release	In-Out
4	Knot both the finger hands and on the back head	Press – Release	In-Out
5	Eyes	Close-Open	In-Out
6	Eyes – Pupils	Left – Right	In-Out
7	Eyes – Pupils	Up-Down	In-Out
8	Eyes – Pupils	Rotate Clock wise	In - 1st round Out – 2nd round
9	Eyes – Pupils	Rotate Anti Clock wise	In - 1st round Out – 2nd round
10	Neck	Left – Right	In-Out
11	Neck	Up-Down	In-Out
12	Neck	Rotate Clock wise	In - 1st round Out – 2nd round
13	Neck	Rotate Anti Clock wise	In - 1st round Out – 2nd round
14	Hand-Fingers	Close-Open	In-Out
15	Close all your fingers with thumb inside keep the hands together without bending elbows	Rotate Wrist Clock wise See Below Diagram II	In - 1st round Out – 2nd round
16	Close all your fingers with thumb inside keep the hands together without bending elbows	Rotate Wrist Anti Clock wise See Below Diagram II	In - 1st round Out – 2nd round
17	Both Hands Straight horizontally together with fingers open	Bend Elbow Up-Straight	In-Out
18	Both Hands Straight sidewise horizontally together with fingers open	Bend Elbow Up-Straight	In-Out
19	Shoulder	Rotate Clock wise See below diagram III	In - 1st round Out – 2nd round
20	Shoulder	Rotate Anti Clock wise See below diagram III	In - 1st round Out – 2nd round

I. Butterfly

II.Wrist

III. Shoulder

B) Stand Straight and start trembling slowly, steadily and then at a fast pace. Start with your feet and then slowly come up and shake/tremble each and every part of your body (especially feet, thighs, waist, shoulder, fingers, wrist, elbows and neck). In the end become the tremble. Do it for minimum 2 to 5 minutes maximum.

C) Stop and sit quietly with eyes closed for some time; and just be a witness to whatever is happening in your body.

 

Wisdom Pointer: Start synchronizing physical movements with breath, and then apply the same principle to each physical work during the entire day. It will not only help you to be fit but also help to have an integrated life.