Workout Day 5 – Friday

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Day 5

Day 5

Day 5 – Sitting Asanas…!!!

As we start Day 5 of our daily routine, you’ll realize that the Asanas and exercises are becoming more and more difficult. As always, we start the day with half an hour of Pranayama and then move on to Friday’s Asanas. Please do not perform today’s Asanas without going through the first 4 days of daily routines. As advised by Baba Ramdev if you do not perform the routines in the proper order you will suffer, more then you will benefit from Yoga. Please note that it is absolutely imperative that you follow the routine correctly and in the prescribed order.

Today’s exercises are meant to be started while sitting in Dandasana (Staff Pose).

Day 5

Day 5 Asana 1: Mandukasana (Frog Pose) – We start with the first exercise by sitting in Vajrasana (Diamond pose). Caution to all the people with backache is to not bend forwards and to all the people with Hernia is to not bend backwards. If you suffer from Heart Problems or have high Blood Pressure then it is advised that you do not perform the more difficult exercises of today. Also make sure that you breathe in while bending backwards and breathe out while bending forwards. These are special instructions you must follow at any cost and make sure that you do not perform yogic exercises after eating a meal. If you must do it after a meal then make sure that there is a gap of at least 5 hours.

Now, make fists with both hands by curling your thumbs inside your palm and wrapping your fingers around them. Hold both the fists against each other in front of you, palms facing down. Take a deep breath, then exhale and compress your stomach as much as you can. Now press both hands towards your stomach right where your naval is. Maintaining this posture, bend down in front of you as much as your body will allow. Huge caution, people with back ache must never bend forwards. Hold this pose for a moment and then while inhaling get back up. This Asana is very good for Hernia and is known to prevent/reduce Diabetes, along with many stomach related ailments and all digestive problems.

The second method of performing this Asana is to do it with open palms instead of fists. Place your left hand on your naval and right hand over it. Now repeat the same process as explained above.

Day 5 Asana 2: Shashankasana (Hare Pose) – Continue sitting in Vajrasana and extend both your hands and place them on your knees. While inhaling raise your hands and bend backwards as far as possible. Turn your head and look upwards. Now while exhaling bend forwards and place your extended hands in front of you, on the ground, along with your elbows and head. Hold this pose for a while. Then repeat at least a couple of times. When you’re finished bring your hands down from the sides. Again, take caution that if you have back ache, never bend forwards.

Day 5 Asana 3: Kurmasana (Tortoise Pose) – Still sitting in Vajrasana extend your hands in front of you, palms facing up and make fists. Now fold your elbows and place them on both sides of your navel. While breathing out bend forwards and hold the pose. This pose is very good for prevention of Diabetes. After holding the pose for a moment, while breathing out, relax to your initial pose.

After performing a few exercises which involve bending forwards, let’s now perform a few which require us to bend backwards. This is one of the traditions of Yoga to maintain the balance of your body.

Day 5 Asana 4: Ustrasana (Camel Pose) – Stand on your knees and toes. Now place your hands on your back and while breathing in bend as far back as possible. When you reach the farthest, slowly remove your hands from your waist and place them on your heels. Hold this pose for a moment and while breathing in relax back to your initial post. This is very beneficial for your Spine, Thyroid and Urinary ailments. Again caution to people with Hernia to not perform this Asana.

Day 5 Asana 5: Ardha Chandrasana (Half Moon Pose) – Remain standing on your knees but spread your feet backwards. Now fold your arms in front of your chest, first the left and then the right over it. Again while breathing in bend as far back as possible. Hold this pose for a moment and while breathing in relax back to your initial post. Make sure you do it slowly otherwise you’ll feel dizzy.

Day 5 Asana 6: Supta Vajrasana (Reclined Thunderbolt Pose) – This Asana is for people who do not suffer from backache or Hernia. It is a little difficult exercise and is only meant for people who perform Yoga on a regular basis and are not suffering from any specific physical ailment. Sit in Vajrasana and spread your feet so that your hips are settled on the ground. Now very slowly lie down on your back. Make sure your knees are connected together and slowly place your arms on your thighs. Hold this pose for a moment while breathing normally. Then slowly raise yourself back up and sit back in Vajrasana.

Day 5 Asana 7: Yoga Mudrasana (Psychic Union Pose) – This Asana is similar to Mandukasana, but instead of performing it in Vajrasana, we perform it in Padmasana. Those who find it difficult to sit in Padmasana, may perform it while sitting in Sukhasana. Very beneficial for stomach related ailments and Diabetes. In the first pose you will place your hands in front of your naval and while breathing out bend forwards. Hold this pose for a moment and while breathing in relax back to your initial pose.

The second method of performing this Asana involves holding your arms behind your back while bending forwards.

Day 5 Asana 8: Matsyasana (Fish Pose) – Still sitting in Padmasana/Sukhasana, slowly bend backwards and lie down with the tip of your head on the ground. Make sure you take support from your arms to get into this pose. Now grab the toes of your feet with your fingers and maintain this pose while breathing normally. After a while slowly but steadily relax back to your sitting pose.

Day 5 Asana 9: Supta Padmasana (Sleeping Lotus Pose) – If you find it difficult to perform Matsyasana, then perform this Asana, similarly, but instead of placing the tip of your head on the ground, just lay back while in Padmasana/Sukhasana and relax for a while before getting up again.

Day 5 Asana 10: Kukkutasana (cockerel pose) – To perform this Asana, while sitting in Padmasana/Sukhasana put your hands in between and through your folded legs. Extend them till your palms are placed on the ground. Now lift your whole body with the help of your arms so that your entire weight is balanced on your hands. Hold this pose for a while and then slowly relax back into your initial pose.

Day 5 Asana 11: Bakasana (Crane/Crow Pose) – In this Asana the entire weight of the body is placed on the arms. Position your arms in front of you and take a deep breath. Now slowly lift your body up so as to place your knees onto the back of your forearms. This Asana is great for creating balance in your body as your arms take the full weight of the body and your back is arched way back up like a bird. Hold this pose for a moment and then while breathing out relax back to your initial post.

Day 5 Asana 12: Gomukhasana (Cow Face Pose) – Fold your left leg and place it under your hips so that you end up sitting on it. Then fold your right leg and place it over the left leg. Now, while breathing in, raise your right hand above and over your head and try to grab your left hand behind your back. Hold this pose for a moment and while breathing out relax back to the initial pose. This Asana is very beneficial for Cervical Spondylitis, Urinary ailments and Hydrosil in Children.

Repeat the same from the other side.

Day 5 Asana 13: Ardha Matsyendrāsana (Half Lord of the Fishes Pose) – Again fold your left leg and place it under your hips so that you end up sitting on it. Then fold your right leg and place it over the left leg, so as to place your right foot on the ground next to your left leg. Now twist your waist towards your right and grab your right foot with your left hand. Make sure that your left arm is going around your right knee. Also, twist your right hand around your full body and try to touch your right thigh. Try to maintain your balance and at the same time look as far back as possible. Hold this pose for a while and breathe normally. After a moment or so relax your arms and legs and slowly come back to your initial pose.

Repeat the same from the other side.

This Asana is a little bit more difficult than other Asanas, at the same time it is also more beneficial than the other Asanas. It helps control diabetes by activating your pancreas and releasing the appropriate amount of insulin into your body which then gets converted to glucose and helps maintain your sugar level. This Asana is very beneficial for your digestive system also as it involves twisting your intestines.

Day 5 Asana 14: Vakrasana (Twisted Pose) – People who might find it difficult to perform Ardha Matsyendrāsana may attempt an easier manner. Instead of crossing your legs, just fold your right leg and place it next to you left thigh and perform the Asana.

Repeat the same from the other side.

Day 5 Asana 15: Paschimottanasana (Forward Bend Pose) – Starting with Dandasana place both your hands on your sides, palms facing down. While breathing out raise your arms around and over your head and then bend forwards so as to grab your big toes with your fingers. Making sure that your knees do not bend, try to touch your knees with your nose. Hold this pose for a moment and then while breathing in relax back to your initial pose.

Day 5 Asana 16: Janushirasana (Head To Knee Pose) – For those of you who might find Paschimottanasana a little difficult to do, you may perform it by folding your left leg and placing your foot on the inside of your thigh.

Repeat the same from the other side.

Day 5 Asana 17: Tulasana (Swing Pose) – Starting with Dandasana place both your hands on the sides of your thighs, palms facing down. Now, making sure that both your feet are together, lift your body up, from foot till hips and balance the entire weight of your body on your two arms. Do this while breathing in and hold the post for a while. The moment you get tired, relax down to the Dandasana pose. Repeat a couple of times. When you start doing this Asana you might be able to either lift your feet or your hips but with practice, eventually you will be able to lift your entire body together.

 Day 5 Asana 18: Pashu Vishram Asana (Animal Relax Pose)Fold your left leg outwards so that your toes are facing out and heels are facing inwards. Then fold the right leg and place the bottom of your right feet on your left thigh. Sitting in this position, while breathing in, raise your arms above your head and lean back as far as possible. Now, while breathing out, lower your body towards the right side and place your forehead in front of your right knee. At the same time extend your hands forwards and place your palms on the ground. Hold this pose for a moment and while breathing in, lift your body up. Do the same on the left side. Repeat for a couple of times and then in the end while coming up rotate your arms around and place them on the ground behind you.

Repeat the same from the other side.

Day 5 Asana 19: Akarna Dhanurasana (Archer’s Pose)Starting with Dandasana fold your left leg and place it over your right thigh. Then grab your left big toe with your right hand and your right big toe with your left hand. Now, while breathing in, lift your left foot by pulling it with your right hand and try to touch your right ear with it. Hold the pose for a moment and while breathing out relax back to your initial pose.

Day 5 Asana 20: Padangusthasana (Big Toe Pose) – Raise your body on your left toe and sit on it by placing your hips on your left heel. Now raise your right leg, fold it and place it over your left leg. While doing this balance your body with your two arms. Once you achieve this pose lift your arms away from the ground and hold them in front of your in Namaskar Pose. This Asana is a bit more difficult as you have to balance your entire body on one foot. Hold this pose for a moment, while breathing normally. Then relax back to your initial pose. This Asana is used to awaken your Kundalini.

Repeat the same from the other side.

Day 5 Asana 21: Mayurasana (Peacock Pose) – Sit on your knees and toes and place your hands in front of you, palms facing down and fingers facing towards your body. Then extend your body in both directions and slowly lower yourself on your elbows. Now very cautiously raise your legs above the ground so as to balance your entire stretched body over your hands, at the point where your elbow touches your belly. Hold this pose for a while and then slowly lowered down to your initial pose. This Asana can be very strenuous and it is advised that you perform it cautiously and slowly.

Day 5 Asana 22: Marjariasana (Cat Pose) – As the previous few Asanas got more and more difficult to perform, we will now perform a comparatively easier Asana. Sit on your hands, knees and toes. Now, while breathing out, arch your back upwards and rotate your head downwards so has to look at your navel. Hold this pose for a moment and then while breathing in arch your back downwards and rotate your head upwards so as to look up at the sky. Hold this pose for a while and then repeat a couple of times. This will relax the strain from your back and your belly. Slowly your breathing will return to normal.

Day 5 Asana 23: Vrschikasana (Scorpion Pose) – The next Asana is again pretty difficult to perform. Sit down on your elbows and knees and toes. Now shift the entire weight of your body onto your elbows and raise your legs upwards. Fold your knees and arch your back as far as possible. Hold this pose for a while and then slowly return to your initial pose. This Asana will make your arms and shoulders strong and increase the flexibility of your entire body.

Day 5 Asana 24: Bhunamanasana (Earth Worship Pose) – While sitting down spread your legs as far apart as possible, making sure that your knees are straight. Then grab your big toes, each with their respective hands. Now, while breathing out bend forwards and try to touch the ground in front of you with your forehead. Hold this pose for a moment and then, while breathing out, return to your initial pose.

Day 5 Asana 25: Shirshasana (Headstand Pose) – This Asana is performed by balancing the entire weight of your body on your upper forehead and elbows. Caution for people with high blood pressure and heart problems is not to perform this Asana. This Asana may be performed by fully healthy people and those who have been practicing Yogic exercises for a while. To start, bend forwards and place your forehead on the ground surrounded by your arms so that your elbows are on the sides of your head. Slowly raise your lower body up and extend your legs upwards. Hold this pose for a moment while breathing normally. This Asana may be performed starting from a minute up to 5 minutes. This will improve your eyesight and prevent your hair from becoming white prematurely by increasing blood flow in your head.

You may also attempt to perform Padmansana while doing Shirshasna, also known as ShirshPadmasana.

After holding this pose for a while, very slowly relax back to your initial pose. You may also rest for some time in Shavasana or stand upright so that the flow of blood returns to its regular state.

Day 5 Asana 26: Ekapada Grivasana (One Foot on Neck Pose) – The last Asana for the day is by far the toughest. Starting with Dandasana lift your left leg and with great effort try to place it over your head and on your shoulder. Once this pose is achieved, hold your hands in Namaskar mudra. Hold this pose for a while and then slowly relax back to your initial pose. Repeat on the other side.

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