Most of us spend a significant amount of time commuting to work on two-wheelers. We may seem to be just seated through the course of the journey, but the body needs to put in a whole load of work to keep the motorised machine balanced. The muscles contract and stretch as you ride on bad roads and dodge fellow motorists. At the end of the day, your lower back, shoulders and legs become stiff, even as your neck aches from the weight of the helmet. The commute may be unavoidable, but practising the following routine will reduce the impact of the wear and tear. Do this routine twice a day to stretch major muscle groups, renew blood supply to your brain and keep you happy and fresh through the day.
Stand with your feet hip-width apart. Tuck your tailbone in, tighten your thighs and gently pull your knees upwards. Keep this base position steady as you perform the following postures.
Hasta Utthanasana and Padahastasana(Raised Arms Pose and Hand-to-Foot Pose)
Raise and stretch your arms over your head.
Keep your arms shoulder-width apart.
Gently arch your back as you inhale.
Exhale and bend forward from your hips to touch the ground in front of your feet.
Keep your knees straight throughout the movement.
Repeat five times.
Kati Chakrasana(Torso Rotating Pose)
Bring your right arm behind your back and your left hand on your right shoulder.
Exhale and twist your torso and head backwards to the right.
Stay here for two counts. Inhale and return to the centre.
Rearrange your arms to twist to the opposite side.
Repeat five times.
Tiryaka Kati Chakrasana(Swaying Waist Rotating Pose)
Stand erect with your feet shoulder-width apart.
Interlock your fingers in front of your navel.
Inhale and raise the arms over your head, rotate your wrists and turn your palms upward.
Exhale and bend forward from your hips to form a right angle between your legs and your trunk.
Hold your breath and slowly turn your arms and trunk to the right as far as possible and then slowly to the left and back to the centre.
Return to the upright position and lower your arms.
Repeat five times.