The last session dealt with the introduction to the prerequisites of Yoga practice and loosening exercises for the neck and the joints of the upper limb. Moving further, in this session, we will be dealing with loosening exercises for the hip joints and lower limbs. These exercises are practised sitting on the floor on a comfortable mat. Sit comfortably with your legs stretched out.
Hip Exercises:
Half Butterfly Stretch:
Bend the right knee and keep the right heel close to the perineum. Keep the left leg straight and stretched out. Spine and neck straight. With exhalation, slowly lift the right knee joint upwards and bring it close to the chest, which may be supported with the hands. Hold the position for 10-20 sec. Later, with inhalation, slowly push the knee downwards to touch the floor. Repeat 9 more times. Repeat the same on the left side. Relax.
Full butterfly Stretch:
Bend both knee joints and feet close together and keep the heels close to the perineum. Hold the feet with interlocked fingers. Keep spine and neck straight. With exhalation, bring both knees close to the chest; with inhalation, move them down to touch the floor. Continue the practice gradually, increasing the speed for a few seconds; later, gradually slow down and end the practice by pushing the knees down 3 times. Relax.
Benefits: Hip exercises loosen the hip joint and improve flexibility. This practice is also helpful in reducing menstrual cramps.
Precaution: People with recent knee injury or surgery should avoid the practice.
Knee Exercises:
Knee Flexion – Extension:
Sit straight, with legs outstretched. Spine and neck straight. Support the right knee joint by holding with hands behind it with interlocked fingers. With exhalation, slowly flex the knee, bring it close to the chest and hold. With inhalation, slowly extend the leg. Repeat 9 more rounds. Repeat the same on the left leg. Relax.
Knee Rotation:
Sit straight, with legs outstretched. Spine and neck straight. Support the right knee joint holding with hands behind it with interlocked fingers. Slightly flex the knee and rotate the knee clockwise, making a big circle with the feet. Repeat 4 more rounds. Next, rotate the knee anticlockwise for 5 rounds. Relax. Repeat the same on the left knee.
Benefits: Knee exercises improve the flexibility of knee joints. This practice is also helpful in reducing pain and stiffness of the knee joints, as seen in arthritis.
Precaution: People with recent knee injury or surgery should avoid the practice.
Ankle Exercises:
Ankle Flexion – Extension:
Sit straight, with legs outstretched. Spine and neck straight. With inhalation, drop the feet down, extending the ankle joints. Hold for 10-20 seconds. With exhalation, pull the feet towards the body, flexing the ankle joints. Hold for 10-20 seconds. Repeat 9 more times. Repeat the same on the left side. Relax.
Ankle Rotation:
Sit straight, with legs outstretched. Spine and neck straight. Slowly rotate the ankle joints clockwise for 5 rounds. Repeat anticlockwise for 5 rounds. Relax.
Benefits: Ankle exercises improve the flexibility of ankle joints. This practice is also helpful in reducing pain and stiffness of the knee joints, as seen in arthritis.
Precaution: People with recent ankle injury or surgery should avoid the practice.
Toe Bending:
Sit straight, with legs outstretched. Spine and neck straight. With exhalation, bend the toes and hold them tight for 10-120 seconds. With inhalation, stretch out the toes. Repeat 9 more rounds. Relax.
Benefits: This exercise improves the flexibility of the toes. This practice is also helpful in reducing pain and stiffness of the toes, as seen in arthritis.
Precaution: People with recent toe injury or surgery should avoid the practice.
Elderly people or those having difficulty sitting on the floor can do these exercises while sitting on a chair.
After completing the loosening exercises, the practitioner may perform Instant Relaxation Technique (IRT). For this, lie down on the floor with legs outstretched and arms by the side of the body. Keep your head facing upwards. Close the eyes. Observe your body from head to toe. Slowly and gradually, start tightening the body. Tighten your toes, tighten feet, ankle joints, calf muscles, knee joints, and thigh muscles; compress the buttocks and tighten the hip; tighten the back muscles, suck in the abdomen and tighten the abdominal muscles, tighten the chest muscles, shoulders, arm muscles, elbow joints, forearm muscles, wrist joints, form a fist and tighten the hand muscles, tighten the neck muscles, face muscles… tighten… tighten… tighten… Set loose and relax… Allow your body to relax completely.
Benefits of IRT: Provides relaxation & freshness. The practitioner feels lightness after IRT. Helps in reducing muscle tightness and aches. For those engaged in professions requiring prolonged sitting or standing, short IRT breaks can relieve the aches and pains.
