Yoga has become a universal attitude and approach as we see it being practiced beyond boarders. It has many aspects and most of which we are aware of (thanks to internet age!). This post will specifically talk about yogasanas (yoga-postures) that one could be practiced for both prevention and cure from the negative effect of traffic congestion on our body and mind. (Pl refer to my earlier post to know more about these adverse effects> HERE )
Practicing yogasanas = Flexible spinal cord = healthy life /youthfulness
Traffickasana
Here are a few selected yogasanas especially for those of you who have to face traffic jams on daily bases.
Pl note that each of these yogasanas have many more benefits than those mentioned here. I have listed down only those benefits that are relevant to our premise; i.e., our spine. Hence the name, traffic-asanas > traffikasana.
1] Purna Shalabh-asana [ “Complete” posture]
Lying relaxed on the front of the body with hands on the sides, slowing raise your legs as high as possible. Stretch the soles of the feet. A pull of legs, thighs and lower part of abdomen is to be felt. The return to the original position is made slowly. As second part of the asana, now lift your upper part, i.e. raise head like Bhujangasana but keeping the palms flat of floor next to stomach line instead.
Benefits > This asana gives a twist backwards to the spine.
It removes excessive fat from waist and abdomen.
It brings pressure on the abdomen and strengthens the muscles of the abdomen, thighs and legs. It tones up the abdominal organs like, the gall bladder, the stomach, the spleen, and the bladder and cures abdominal disorders.
2] Bhujanag-asana [“cobra/serpent” posture]
The pose starts from a downward-a facing position with the palms of the hands flat on the floor below and shoulders. The spine is lengthened and the buttocks firmed as the head and the chest are slowly lifted. The elbows stay close to the body and the eyes look up. The return to the original position is made slowly.
Benefits > This asana removes spinal pain and cures and other spinal disorders.
It exercises the spine properly, activates the abdominal organs and removes abdominal pain.
3] Hal-asana [“Plough” posture]
From a relaxed position lying down with the arms at the sides, the feet are brought over the head toward the ground. The arms and feet remain relaxed. The position suggests a plough.
Benefits> This asana nourishes the blood vessels of the spinal column, the muscles of the back, the vertebrae and the nerves which pass by both the sides of the vertebrae.
Makes spine flexible and elastic and hence makes the person agile, alert and vigorous.
It also strengthens the abdominal muscles.
4] Dhanur-asana [“Bow” posture]
The pose starts from a downward-facing position. The hands are brought back to grasp the ankles. As the legs, chest, and head lift up, the movement suggests the tensing of a bow, bent and aimed at the target.
Benefits> This asana gives a good massage to the abdomen.
It cures spinal hump and rheumatism of legs, the knees and the hands.
Like Halasana, it also rejuvenates the spine.
5] Ushtr-asana [“Camel” posture]
From a seated pose where the buttocks are comfortably placed on the heels, rise upwards with arms on sides holding the ankles. The body forms an arc like the letter ‘D’.
Benefits> It removes pain in the neck, the shoulders and the spine.
It improves eye-sight.
It helps to alleviate headache.
6] Paschimot-asana [“west” posture]
This pose stretches the western part of the body, which is the entire back from the head to the heels. From a sitting position with the legs extended straight out, the upper body stretches out, the upper body stretches up the pelvis, arms over the head. The upper body bends forward, the hands reaching towards the feet. Relaxing into the pose creates a sense of the releasing into a place of surrender and humility.
Benefits> It reduces excessive fat around the abdomen with regular practice.
It helps the joints to regain elasticity.
It also rejuvenates the entire spine.
7] Ardha Matsyendrasana [Half Matsyendrasana]
‘Ardh’ means half. Matsyendra was a sage who spread the teachings of yoga. In this pose, the right leg is on the floor and bent so that the foot is on the outside of the left buttock. The left leg is bent and upright with the foot on the outside of the right thigh. The body twists to the left with the right arm passed around the bent knee of the left leg, the hands clasped behind the back. The head turns to the left to look behind. The pose is repeated on the other side.
Benefits>
It makes the spine elastic.
It massages the abdominal muscles and organs.
It adjusts and corrects the displacement of vertebrae, rejuvenating the blood circulation n that part of the body.
8] Saravang-asana [“Whole/entire”, “limb/body” posture]
From a relaxed lying down position, the legs and torso are brought to a vertical position with the weight on the shoulders and head. If necessary, the hands may support the back. In final stage, the arms are held vertically by the sides of the body. The shoulder-stand is sometimes called candle pose.
Benefits> It supplies abundant flow of blood to all the roots of the spinal columns.
It preserves the elasticity of spinal column and prevents it from being sluggish.
Thus youth is preserved for a long time.
9] Sav-asana [Copse posture]
“The best sign of a good Savasana is a feeling of deep peace and pure bliss. Savasana is a watchful surrendering of the ego. Forgetting oneself, one discovers oneself.” B.K.S. Iyengar.
In this pose, the body lies on the floor face-up and completely relaxed, while the mind is alert. The eyes are closed, the arms at the sides with the palms up. The body remains as motionless as a corpse.
Benefits>
This asana is Yogic relaxation in the ‘shortest’ possible time!
It relaxes skin, muscles and nerves.
It gives prompt relief to those who suffer from mental stress and strain, by stimulating blood circulation in entire body and is refreshing.
This asana helps one to calm anxiety and stress.
Some more remedies and precautions:
Other than riches of remedies that yoga provides us with, we are also grateful to have Acupressure and Acupuncture at our rescue and in our reach.
Acupressure is an oriental therapy which strives to treat disorders by stimulating specific points lying on the skin, with finger or thumb-pressure. In Acupuncture, the same points are stimulated by inserting needles into them. Both of the therapies help to relieve pain.
Pl note: Acupressure and Acupuncture are simple skills to master, but skills none the less; they must be learnt from a qualified and experienced specialist.
Prevention is better than cure.
1] It’s important to cultivate a ‘good posture’ and ‘maintain it’!
A body posture combating its ‘center of gravity’ especially for prolonged hours in a fixed position can cause backaches. To maintain this center of gravity, it’s important that you have a ‘balanced pelvic position’; whatever your posture; standing, sitting, sleeping or in action. Pl ref. to the diagram below to get a clear idea of the same.
Good posture = Balanced Pelvic position + Strong and supple muscles of back & abdomen.
> When driving for long hours you should also take frequent breaks> during which you should come out of the vehicle and flex your limbs.
> Resting the eyes> This can be simply done by ‘palming*’ and ‘blinking’ at regular intervals while you are in stuck traffic (caution: never practice it at the cost of loosing your concentration from driving).
While waiting at the signal, you can look around allowing your focus on objects/scenery from background to foreground. This is help to ease your eyes and reduce accumulated strain caused due to sitting in one posture
**Palming is a relaxing technique to get a greater degree of rest can be obtained by closing and covering your eyes so as to exclude all the light. This could be achieved by placing both palms on your cheek bones, fingers crossed over the forehead. Avoid any pressure on eyelids. Keep it for few minutes until you can blackness with no color patches and until your eyes feel relaxed. Remove your palms and slowly open your eyes.
> Deep breathing> is yet another practice if done correctly and regularly can keep you fresh all along in your journey by road. It allows good amount of oxygen going to brain and body, resulting clear thinking and alertness which one can't afford to loose when driving.
> Lastly, reserve 30 mins of their day-to-day activities for your yogasanas or stretches or exercises to keep their neck, back and abdomen muscles strong and supple.
2] Never compromise or ignore issues that could cause backaches.
Cyclists often experience back pain, which can often be rectified by adjusting the angle of the bicycle seat. That is, they attend to the issue that is causing imbalance in pelvic position and center of gravity. So how do we attend to similar issue for motorists who spend hours driving in traffic?
Getting in and out of vehicle> A good posture is to follow the same angles like getting in and out of the bed; i.e, first sit sideways on the edge of the seat with your feet outside on the ground. Then lean back so that your head clears the doorway and enters the car. Finally, gently swing your legs inside.
The vehicle> Motorists should make sure that their car seats are comfortable and give good support to their spine.
Britain: Indeed, 57% of motorists suffering backache behind the wheel approached a professional to check over their car, and one-in-three of them found that the root cause of their in-car discomfort lay in a worn out suspension system.
Some more extracts:
Detecting shock absorber problems
>Your car, when parked, continues to bounce if pushed down suddenly at each corner
>Your car tends to pitch forward or ‘wallow’ when you are driving e.g. stopping at a zebra crossing
>Difficult to control when cornering
>Uneven tyre wear
>Backseat passengers complain of feeling sick
>Your car has done more than 50,000 miles since your shock absorbers were last replaced
Hope this compilation helps, making your journey more enjoyable and less taxing than necessary. Pl do drop your comments/suggestions.
Livestrong!
:)
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Reference notes:
Hatha Yoga, The Hidden Language by Swami Sivananda.
Yoga, Yagasana and Prayanama for health by Dr. P.D. Sharma
Better Eyesight Without Glasses by William H. Bates, M.D.
Backache, Prevention and Cure by Dr. D.R. Gala, Dr. Dhiren Gala and Dr. Sanjay Gala
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1 comment:
beautiful rita.
it really helps:)
and i have decided to follow it from right away.
down with the traffic !
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