Workout Day 6 – Saturday

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Day 6

Day 6

Day 6 – Lying on your stomach Asanas…!!!

The 6th Day of Daily exercises arrives after one of the toughest routines as described in Workout Day 5. So on Day 6 we will perform a little bit easier exercises so as not to stress out our body beyond its capabilities. Baba Ramdev suggests us to perform Pranayamas for 45 minutes followed by the 7 Sukshma Vyayams (small exercises) and then a few easy-to-do Asanas which may be performed while lying on your stomach. In fact, most of the health benefits of Yoga come from Pranayamas. Exercises and Asanas are merely crucial for the well-being of our Joints and Spine related ailments. This is why the routines require us to perform 7 Pranayamas, 7 Sukshma Vyayams (small exercises) and 7 Asanas.

Following the Pranayamas, we continue Day 6 by performing 7 Sukshma Vyayams (small exercises):

Day 6 Exercise 1: For the Toes and Ankles – While sitting down open up your legs in front of you and wiggle your toes back and forth. Next rotate your ankle back and forth. With great effort your entire foot must extend and retract. Finally rotate both ankles together clockwise and then anti-clockwise. Repeat each of these at least 5 times.

Day 6 Exercise 2: For the Hips – Butterfly is a very important exercise for the hips. Bend your knees and connect the bottom of your feet. Grab them with both hands by interlocking the fingers. Now make a butterfly wing like action with your legs. You can repeat this exercise till you start feeling your hips loosening up and relaxing.

Day 6 Exercise 3: For the Wrists – Hold up both your hands in front of you, curl your thumb inside your palm and wrap your fingers around them to make a fist. Now rotate the wrist clockwise and then anti-clockwise.

Day 6 Exercise 4: For the Shoulders – Bend your arms and place your fingers on your shoulders. Connect your elbows in front of your chest. Now, while breathing in, rotate your arms up and around your shoulders, all the way back as far as possible. Continue rotating your shoulders, while breathing out, till your elbows re-connect in front of your chest. Repeat this 10 times. First do this clock-wise and then anti-clockwise.

Day 6 Exercise 5: For the Shoulders – Stretch your arms above your head and grab each other at the wrists. While breathing in pull your left hand with your right hand behind your head. Make sure your neck is straight. Then, while breathing out, come back and pause in the middle. Do the same on the other side. Take caution and perform this exercise slowly if you suffer from cervical spondylitis or pain in the neck. All these ailments will subside with this exercise.

Day 6 Exercise 6: For the Neck – Interlock your fingers and place your hands behind your head. Now push them against each other so as to create a slight tremor in your neck.

Now lift your right arm, place it on the side of your head and press against each other. The pressure will create a shiver in the neck muscles and strengthen them. Do the same for the other side.

Day 6 Exercise 7: For the ShouldersPlace both your hands on your knees and rotate your shoulders clockwise and then anti-clockwise. Repeat this at least 5 times.

Once the 7 Sukshma Vyayams (small exercises) are finished we start with the Asanas of the Day:

Day 6 Asana 1: Makarasana (Crocodile Pose) – This is the relaxation pose. Lie down on your belly and place your chin on your palms, elbows on the ground. Now bend your legs one by one and then straighten them out. Repeat this for a number of times with each leg and then do it with both legs together. This Asana is very good for any spine related ailments whether it is in your Cervical Vertebrae or lower back.

Day 6 Asana 2: Bhujangasana (Cobra Pose) – This is also considered as the Asana for relaxation. Extend your feet as far back as possible; place both hands on the sides of your chest and chin on the ground. Slowly, while breathing in, raise your head up and look upwards. Take caution that if you have Hernia, do not perform this Asana and if you have heart related ailments then don’t exert too much strength. Keep looking up, elbows must be a little bent and body must be uplifted till your naval. Hold this pose for some time and while exhaling come back down. Repeat at least a couple of times.

The second method of performing this Asana is to place your hands under your throat, right below your chin. Keep your left hand on the ground and right hand over it. Again, slowly, while inhaling, raise your head up and look upwards. Keep looking up, elbows must be a little bent and body must be uplifted till your naval. Hold this pose for some time and while exhaling come back down. Repeat at least a couple of times.

The third method of performing this Asana is to place your hands on the sides of your chest, chin on the ground and while breathing in, lift your head up along with your palms parallelly. Hold this pose for a moment and while breathing out lower yourself to the initial pose. Repeat at least couple of times.

The fourth method of performing this Asana is to place your hands on the sides of your chest, chin on the ground and spread your legs apart by approximately feet or so. Now, while breathing in, raise your head up, turn around over your right shoulder and try to look at your left heel. Hold this pose for a moment and while breathing out relax back to the initial pose. Repeat on the other side.

Day 6 Asana 3: Shalabhasana (Locust Pose) – Still lying on your stomach, place both your hands under your thighs, chin on the ground. One by one lift each leg up, hold for a while and slowly bring them back down.

The second method of performing this Asana is to extend one hand in front of your head and fold the other behind your back. Then, while inhaling, lift the extended hand in front and the opposite leg from behind. Hold the pose for a while and then slowly, while exhaling, come back down. Repeat on the other side.

The third method of performing this Asana is to fold both hands behind your back and while inhaling lift your head up. Hold the pose for a while and then slowly, while exhaling, come back down.

Now do this Asana by lifting both your head and your legs simultaneously.

The fifth and final method of performing this Asana is to place both your hands under your thighs, chin on the ground and lift both legs together as far up as possible. Hold this pose for a while and then slowly relax back to your initial pose. This Asana is a bit more difficult and may not be attempted by people with back pain.

Day 6 Asana 4: Vipareet Naukasana (Inverted Boat Pose) – This is another Asana which is very good for your spine. Take caution not to perform it in case you have back pain. While lying on your stomach extend both your hands in front of your head and at the same time stretch your legs downwards. Now balancing yourself on your navel lift both your hands and head in the front along with your legs at the back, all at the same time. Hold this pose for a while and then slowly relax back to your initial pose.

Day 6 Asana 5: Dhanurasana (Bow Pose) – Again while lying on your stomach bend both your legs and grab them at the ankle with your hands. Now, while breathing in, pull them upwards at the same time lifting your head and chest. Again your entire body is balanced on your navel. Hold this pose for a moment and while breathing out relax back to your initial pose. Refrain from performing this Asana if you have Hernia or backache.

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