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Get energised with these 5 yoga poses
Standing twists in yoga are known to boost energy levels. They not only invigorate the mind but give an immediate pick-me-up to all lethargic body systems, whether it be sluggish digestion, chronic fatigue syndrome, weak immunity or a stiff spine.
They give a transverse twist to the entire spine, tone the spinal nerves passing through the spinal column and thus invigorate the nervous system along the important pathway between mind and body. The twist along the torso tones the liver and the entire digestive tract, thus boosting metabolism, digestion and nutrient absorption. These twists also trim fat along the difficult-to-control areas around the midriff, upper and inner arms, inner thighs and hips. The massaging effect on the liver not only detoxifies but also releases stored fat.
Arms and legs get a complete and powerful workout. At the same time, the delicate sense of balance, which we start losing in our twenties, gets a boost once more. Yogic standing twists combine the benefits of inversion, seated twists and full-body stretches and are the easiest route to high energy levels.
Here Shameem Akthar, yoga acharya trained with the international Sivananda Yoga Vedanta Center, shows you five standing twists that will help boost your energy levels.
For more on Shameem's yoga writings and workshops, go to http://jaisivananda.blogspot.com
Disclaimer: This column only seeks to share the author's enthusiasm towards yoga. Yoga is best learnt under expert guidance.
Trikaya tadasana (Swaying palm tree)
Stand straight (this pose may also be done seated). Raise your hands overhead and interlock your fingers with your palms facing upward. Inhale, keeping your hands straight up.
Exhaling, tilt your torso towards your right. Inhale and return to centre. Exhale to tilt to your left.
This is one round. Do up to ten rounds. This is a preparatory pose which creates flexibility all along the sides of the body and the spine.
Benefits: Relieves tension. Aids digestion. Used to fight obesity. Invigorates.
Trikonasana (Triangle pose)
Stand straight, with your feet a meter apart. Flare out your right foot. Adjust your left foot slightly, turning it inwards. Inhale and extend your arms out to shoulder level. Exhale, twist to the right side, reaching your left hand to hold your right leg wherever you can reach it (the lower the better). Extend your right hand up in the air, straight.
Continue normal breathing throughout. Hold for a few seconds, looking up at the extended hand. Then inhale deeply to return to the centre. Release. Repeat for the other side.
Benefits: This is a great detox pose because of the squeeze on the internal organs. Improves balance and mental focus. Hikes mood. Removes spinal defects.
Parivritti konasana (Twisted angle pose)
Stand up straight with your feet a meter apart. Flare your right foot out to the right side. Inhale and lift your left hand to touch your left ear. Exhaling, bend your torso from the waist, sliding your right hand along your right leg till it reaches your ankle. Hold for a few seconds.
Continue normal breathing, adjusting the pose so your torso does not tilt forward. Release by sliding your arm back along your leg to the starting position. Repeat for the other side.
Benefits: Detoxifies. Services the liver. Tones the spine and its nerves powerfully. Improves posture. Hikes mood.
Parsva konasana (Side stretch pose)
Stand up straight with your feet a meter or more apart. Your right foot should be flared to right. Inhale. Exhaling lunge to the right by bending your leg at the knee. Place your left palm flat on the ground beside your right foot. Lift your right hand straight, as shown in the image.
Look at your hand as you continue to breathe normally. Extend the back leg well, to ensure your foot is flat on the ground. Hold for a few seconds. Release. Repeat for the other side.
Benefits: Improves flexibility, tones the spine. Removes and prevents most spinal problems. Trims fat.
Sirsha angustha yogasana (Head to toe pose)
Stand with your feet a meter apart. Flare your right foot out, keeping your left slightly turned in. Interlock your hands behind you. Inhale. Exhaling bend your torso in front, reaching your head to the floor, as low as possible, almost to the ground, touching it in front of the right foot.
You will be bending at your right knee to accommodate this forward tilt. Hold the pose, extending your arms behind throughout. Breathe normally. Release, by gently standing upright. Then repeat for the other side.
Benefits: It works the legs powerfully. Removes digestive complaints. Trims fat, especially along the waist. Tones the entire spine.
Caution: This is an advanced pose and may be attempted only with someone with an intermediate level of yoga practice.