Sitting is now considered the new smoking. More and more adults and children are making sedentary lifestyle choices that leave their bodies and mind deprived of the benefits of motion. Movement is as essential to good health and longevity as are oxygen, water and food. In fact, most of the body systems like lymphatic drainage and digestion are dependent on adequate motion to function optimally. A sluggish body and a sluggish mind combined with the wear and tear of everyday life will cause ailments that will suck the energy and joy out of one’s life.
One doesn’t need to necessarily climb rocks or run marathons on weekends to make up for this lack of movement. Breaking out of the monotony of sitting continuously takes a small amount of personal discipline. One has to gently keep reminding oneself through various methods about what is important. Technology in the form of phone apps can prompt us to take that short walk, do deep breathing exercises or stretch. The nice thing about most yoga poses is that they don’t need much space.
The following posture can be done (except on a full stomach) twice or thrice a day. It releases soreness by stretching the muscles of the lower back and the back of the legs. The forward bending action refreshes the brain with freshly oxygenated blood.
Dolasana
(Pendulum Pose)
Caution: Those with high BP, slipped discs, hernia and vertigo should not attempt this posture.
Warm up by marching lightly on the spot for a minute and rotate your ankles clockwise and anti-clockwise.
Stand with your feet about a metre apart.
Interlock your fingers behind your head and let your elbows point outward.
Centre your balance by pushing your feet down into the ground equally from their front, back and sides.
Let your toes relax.
Keeping your back and neck as straight as possible, exhale and bend forward from your hips.
Keep your knees straight.
Move gently into the posture, giving your muscles enough time to stretch comfortably.
Move your head towards your right knee. Stay there for a few deep breaths and move towards the left knee.
Release the posture slowly and move to an upright position.
Repeat twice.
