Yoga on the Go! – Part II

In the last post, I spoke about several asanas & routines one should follow while on the go. These will definitely keep you fit as well as fresh through out your travels.

Now we will talk about the five chakras which are “Muladhar”, “Swadishthan”, “Nabhichakra”, Anahata Chakra, and Vissudha. Practicing asanas for the five chakras is an important part of any yoga routine. Follow the five Tibetan Rites, which works on improving all the five chakras. The rites are as follows:

First, keep your feet apart & hands stretched out on the sides, horizontal to the floor. Your arms should be in line with your shoulders. Spin around clockwise 5 times until you become slightly dizzy. Once done, relax & take a few normal breaths.

Next, sit on your knees, put your hands on your waist & move them forward & backward, inhaling & exhaling. When moving your hands forward, form a hump and when moving backwards, open your shoulder blades. Repeat 5 times.

In the 3rd asana, lie flat on the floor, face up. Fully extend your arms along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and then head to the floor, always keeping the knees straight. Allow the muscles to relax, and repeat 5 times. Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

Next, sit down on the floor with your legs straight out in front of you and your feet apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Repeat this 5 times. Take rest before repeating this asana. Breathe in as you rise up, hold your breath as you tense the muscles, and breathe out fully as you come down.

In the last asana, lie down with your face down to the floor. Support yourself by the hands palms down against the floor and the toes in the flexed position. Throughout this asana, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body is in a sagging position. Now throw the head back as far as possible. Then, bending at the hips, bring the body up into an inverted “V”. At the same time, bring the chin forward, tucking it against the chest. Repeat this 5 times. Breathe in deeply as you raise the body, and exhale fully as you lower the body.

You can start with 5 repetitions, going up to 21. This routine for the 5 chakras can be done anywhere while travelling, especially in areas where the low oxygen level. It will help to retain the oxygen level in your body.

You will see, how doing just a few of these stretches, asanas & routines will help you stay relaxed & rejuvenated during your travels.