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Tone legs, improve stamina with yoga band

Find out how you can make the best of a yoga band. Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, will lead you through five poses that may done using a yoga band.

Props were used in ancient times to train a particular part of the body. Today yoga band is an innovation of that idea.

In ancient times, as today, yoga danda was used to manipulate the swar or subtle breath in either nostril. In mallakhamb or pole yoga (attributed to Lord Hanuman) the pole is used as a prop to challenge the practitioner even further. Rope yoga also (which is practiced usually with mallakhamb) continues to use the rope as an extension of the body. The Iyengar School of yoga has popularised the use of yoga bricks and bands.

Using a band can help you practice balancing poses for far longer and with greater finesse. This can help tone you up while boosting your stamina. Beginners can use it to improve the technique in certain difficult poses. Advanced practitioners may also use it to extend their duration in poses or refine their technique in them.

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, will lead you through five poses that may done using a yoga band.

For more of Shameem's yoga writings visit http://jaisivananda.blogspot.com

Follow Shameem's yoga products on her online shop Yogatique on Rediff Shopping here.

Disclaimer: This column just shares the columnist's passion for yoga, which is ideally learned under the guidance of an expert.

Supta Hasta Padangushtasana (Lying hand to toe pose)

Lie on your back. Fold the right leg at the knee, passing the band at the right foot, looping it. Hold the band with both hands and extend the leg with a deep inhalation. Continue normal breathing, holding the pose. Release the leg, dropping it back to the ground while exhaling. Do this five times over. Repeat for the other leg.

Benefits: Lying leg lifts tones legs, improves flexibility. When done with a band, it helps the practitioner reach deeper into the pose. This asana is therapeutic in most chronic ailments like heart ailments, high BP, diabetes, all spinal disorders, psychological problems.

Uthita pada uttanasana (Standing leg stretch)

Stand up straight. Fold the right leg at knee. Pass the yoga band around the right foot, looping it. Lift leg up, inhaling, using the band and holding it firmly with both hands. Straighten leg. Shift weight to the left leg. Hold for as long as is comfortable, breathing normally. Release, returning to starting position. Repeat for other leg.

Benefits: This pose works the cerebellum, and balancing mechanism. It aligns both sides of the brain. Creates inner harmony. Tones legs, improves stamina and focus. Using the band helps hold this difficult pose for longer.

Skanda chakra (Shoulder circle)

Pass the band behind, holding it with both hands overhead as shown. Stretch out the hands as widely as you can. Continue normal breathing. Hold for as long as is possible. Release to repeat a few times.

Benefits: Also called the executive stretch, it helps de-stress by removing stress knots in the neck and upper back region. Gives an intense workout to the shoulder, preventing upper back and shoulder problems. Is a mood enhancer, and improves respiration. Using a band intensifies the stretch.

Dandasana (Stick pose)

Sit with both legs stretched out in front. Keep the feet stretched as shown, with toes pointing up. Pass the band around the feet, to form a loop, which you hold with both hands as shown. Extend the spine. Continue normal breathing. Hold for as long as you can. Release to repeat a few times.

Benefits: This pose removes spinal misalignment. Improves breathing. Tones legs.

Naukasana (Boat pose)

Sit with legs stretched out in front. Loop the band round the feet. Bend the legs lightly at knee. Inhale. Exhaling lift both legs up, straightening them. Hold for as long as you can. Release by folding legs and gently lowering feet back to ground.

Benefits: Is therapeutic in diabetes, intestinal infestation, gut disorders. Improves focus. Promotes calmness and stamina.