Day 2 – 7 Sukshm Vyayam, 7 Asanas…!!!
Following the stretching and flexing exercises of Day 1, we start Day 2 with half an hour of Pranayama again, as prescribed by Baba Ramdev. Day 2 of workout will involve 7 Sukshm Vyayam (small exercises) followed by 7 Asanas. A point to be noted is that you must not rush into doing more and more exercises and Asanas. In our case, we performed the Pranayamas and Day 1 exercises for a whole month before moving to Day 2 exercises. If you are young and healthy, but new to Yoga or suffer from ailments and want to adopt Yoga to removes all the sufferings from your body, you may at least do Day 1 for a week before moving ahead with Day 2, so on and so forth. This is because your body requires time and effort to become flexible and relaxed to be able to perform the more complicated and difficult exercises of subsequent days.
Again just like Day 1, once you’ve finished with the Pranayamas and in case you feel a little tired, do take a small break and then start with the first exercise of Day 2. The first 7 seven exercises are going to be a select few Sukshm Vyayam from Day 1, viz., two for legs and five for arms, spine and neck:
Day 2 Exercise 1: For the Ankle – The first one is for the legs. Legs contribute to a huge amount of physical work in one’s life, so it is essential to take very good care of them. Rotate your ankle back and forth. With great effort your entire foot must extend and retract. This will make your legs healthy and reduce cramps. After sitting for Pranayama you’ll not be able to perform Asanas immediately. We have to make our body a little more flexible, which is achieved through these 7 small exercises.
Now, rotate both ankles together clockwise and then anti-clockwise. Repeat each at least 5 times.
Day 2 Exercise 2: For the Hips – The next exercise is Butterfly. 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. This exercise will help reduce fat in your legs and also relieve pain in your knees. You can repeat this exercise till you start feeling your hips loosening up and relaxing.
Day 2 Exercise 3: For the Wrists – Extend both hands in front of you and make a fist by curling your thumb inside your palm and wrapping your fingers around them. Now rotate your wrists clockwise and then anti-clockwise. Repeat at least 10 times. Make sure your elbows are straight and spine upright. This exercise is also essential for cervical spondylitis and back ache. You will never suffer from pain in your hands.
Day 2 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 in, till your elbows re-connect in front of your chest. Repeat this 10 times. First do this clock-wise and then anti-clockwise.
Day 2 Exercise 5: For the Shoulders – Now 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 2 Exercise 6: For the Neck – Interlock your fingers and grab the back of your head with it. Press your head and fingers against each other. The pressure will create a shiver in the neck muscles and strengthen them.
Next lift your right arm, place it on the side of your head and while breathing press against each other. Do the same for the other side.
Day 2 Exercise 7: For the Neck – Place both your hands on your knees and rotate your shoulders clockwise and then anti-clockwise. Repeat this at least 5 times each.
After finishing the 7 Small Exercises, we perform 7 main Asanas. This series of exercises are known to prevent and/or reduce terrible ailments like Arthritis, Bronchitis and heart related diseases. For a completely healthy lifestyle it is sufficient to perform Pranayama and Day 2 workout as suggested by Baba Ramdev:
Day 2 Asana 1: Mandukasana (Frog Pose) – To perform this Asana, sit in Vajrasana (Diamond pose), which is achieved by folding your legs under your hips and sitting down on your heels so that your hips don’t settle on the ground. 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 while 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 2 Asana 2: Shashankasana (Hare Pose) – Continue sitting in Vajrasana (Diamond pose) 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 2 Asana 3: Bhujangasana (Cobra Pose) – After performing these two sitting Asanas, the next ones are performed while lying down on your stomach. These are essential for the well-being of your spine. 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.
Day 2 Asana 4: 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. Finally do this Asana by lifting both your head and your legs simultaneously.
Once you’re finished get up by turning towards the left and gently sitting up.
Day 2 Asana 5: Uttanpadasana (Raised Leg Pose) – After performing these two lying-on-your-stomach Asanas, the next ones are performed in Shavasana (Corpse Pose) while lying down on your back. Lay down straight, hands on your sides and slowly lift both your legs at 30 degrees. Make sure your knees are straight and feet stretched. Hold them for a while and bring them back down.
Day 2 Asana 6: Pavanamuktasana (Gas release pose) – Next we do Pavanamuktasana known to be very beneficial for people with gastric problems and also relieves back ache. While lying down, fold your right leg and grab it with both hands by interlocking your fingers. Now press it against your chest as much as possible and try to touch your knee with the tip of your nose by lifting your head. Make sure both feet are stretched downwards. One caution to take is that people with back ache must not lift their heads. Repeat this for the other leg also.
For added benefits you may also perform Pavanamuktasana with both legs.
Day 2 Asana 7: Markatasana (Monkey pose) – This is the 7th and last Asana for the day. While lying down, bend both legs so as to place your heels near the hips and stretch your arms onto your sides. Now rotate your hips towards your right so that your knees touch the ground, ankle on ankle and knee on knee. At the same time rotate your neck so as to look in the opposite direction. This is one of the most important exercises for your lower back and it is very simple and easy to perform. Do the same in the other direction. Repeat at least 5 times on each side.
The second method of performing this Asana is to spread your legs apart while maintaining the same pose. Again rotate your hips towards your right all the way down, this time right knee lands on the ground and left knee on the right ankle. At the same time rotate your neck so as to look in the opposite direction. Do the same in the other direction. Repeat at least 5 times on each side.
The third method of performing this Asana is a little difficult but very effective for your spine. Lift your right leg at 90 degrees. Then rotate it to drop near your left hand. At the same time rotate your neck so as to look in the opposite direction. Make sure your knees are absolutely straight and feet are fully stretched. Do the same in the other direction. Repeat at least 5 times on each side.
As we conclude Day 2 of Yogic exercises, it is important to relax by lying down in Shavasana (Corpse Pose) for a while. Relax your legs and place your arms on your sides while slowly breathing. This will let your body calm down and your breathing will become normal and relaxed. Concentrate on your breathing and immerse yourself in the spirituality of your beliefs. Your mind and body will align and all psychological and physical ailments will leave you.
Once you’re relaxed get up by turning towards the left and gently sitting up.