Wellness may be regarded as a state that reflects an individual’s integrated efforts to function optimally. Health, according to the World Health Organization, is a “state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity.” This state of equilibrium is not static, however, and it is normal for it to be disturbed when conditions change.
The tendency among health-care professionals has been to focus on disease rather than wellness, probably because their training emphasized the treatment of disease rather than the prevention of illness.
Yoga takes a different approach. It encourages and supports the attaining and maintaining of wellness, in which body, mind and spirit work together in harmony. Its goal is essentially that of prevention: stopping the development and progression of disease by boosting the performance of the body’s healing system. It does this by providing the “tools” and teaching the skills for developing and practising healthy lifestyle behaviours, so as to strengthen body and mind and enhance immunity to disease. Prevention is always better than cure.
Although some illnesses will occur despite our best efforts to prevent them, others are far from inevitable. Osteoporosis, for example, can largely be prevented through early attention to a balanced diet and regular exercise. Repetitive Strain Injury can also be averted in many cases by practising good posture and body mechanics and taking periodic breaks for doing stress-relieving exercises. And in those conditions that threaten free movement, as in some forms of arthritis, good nutrition and regular exercise can do a great deal to delay or even avert impaired mobility.
Wellness requires attention and effort. It is a result of maintaining a healthy lifestyle such as good diet, exercise and implementing stress-reduction strategies. It also entails being mindful of the spiritual, or non-physical, component of the whole person, which meditative practices help to nurture.
The routines that follow will help you in your endeavours to maximize your potential to function at your personal best. They are holistic in orientation, allowing you an opportunity to attend not only to the physical body (through the asanas, or postures), but also to the non-physical components of your healing system (through pranayama, or breathing exercises, and by means of imagery and other forms of meditation).
The programmes offered are designed to make the transition from one exercise to the next as logical and easy as possible. Do, however, feel completely free to modify the order in which they are given to suit your own special needs and preferences.
The routines have also been created so as to provide stretching and strengthening for the body’s major muscle groups with economy of movement to prevent fatigue, to keep joints moving freely, to enhance your ability to concentrate and to facilitate efficient breathing.
Before starting to put any of the routines into practice, you may find it useful to review Part 2, particularly the Precautions.
If you are reasonably fit and have no disability, you will find this routine quite manageable. Do it at least every other day, to help you to build upon and maintain your current level of fitness.
This routine is also suitable for weekend practice, when you may have a little more time than during the week. The number of repetitions suggested may be modified to suit your particular needs.
1. Dynamic Cleansing Breath 10 to 30 times
1. Infinity Neck Stretches 3 to 5 times in each direction
2. Shoulder Circles 5 to 8 times in each direction
3. Ankle Circles 5 to 8 times in each direction, with each foot
5. Lying Pelvic Twist 5 to 8 times in each direction
6. Rocking Horse 5 to 10 times
1. Curl Up
3. Spinal Twist
4. Sideways (Lateral) Stretch, sitting
5. Bridge
6. Knee Hug
7. Half Shoulderstand and/or Full Shoulderstand
8. Plough
9. Fish
10. Cobra
11. Half Locust and/or Full Locust
12. Bow
13. Pose of a Child
14. Tree
1. Pose of Tranquillity for at least 5 minutes
You may alternate the previous 20-minute workout with this one, to bring challenge and variety to your practice.
1. A minute or two of Rhythmic Diaphragmatic Breathing, sitting or lying down
1. Infinity Neck Stretches 3 to 5 times in each direction
2. Shoulder Circles 5 to 8 times in each direction
3. Ankle Circles 5 to 8 times in each direction, with each foot
5. Lying Pelvic Twist 5 to 8 times in each direction
6. Rocking Horse 5 to 10 times
1. Sun Salutation Series 2 to 6 sets
2. Half Moon
3. Eagle
4. Spinal Twist
1. Pose of Tranquillity for at least 5 minutes
When you are pressed for time, this routine, though shorter than the previous two, will give you enough of a workout to help you to maintain your health status. Try to do it at least every other day. Modify the number of repetitions suggested to suit your particular needs and circumstances.
1. Infinity Neck Stretches 3 to 5 times in each direction
2. Shoulder Circles 5 to 8 times in each direction
3. Ankle Circles 5 to 8 times in each direction, with each foot
5. Lying Pelvic Twist 5 to 8 times in each direction
1. Curl Up
3. Sideways (Lateral) Stretch, sitting
4. Spinal Twist
5. Bridge
6. Half Locust
1. Legs Up, combined with imagery, for the time remaining
You may alternate the previous 10-Minute Workout with this one, to bring challenge and variety to your practice.
In a standing position:
1. Infinity Neck Stretches 3 to 5 times in each direction
2. Shoulder Circles 5 to 8 times in each direction
3. Figure-Eight Wrist Rotation 5 to 8 times in each direction, with each hand
4. Sun Salutation Series (2 sets)
2. Half Moon
4. Tree
5. Eagle
1. Pose of a Child, combined with Rhythmic Diaphragmatic Breathing, for the remaining time
For the busier-than-average person, who is nevertheless aware of the importance of staying fit, this 5-minute routine, along with other exercises integrated into your daily schedule, will bring cumulative benefits. The ideal is to do it every day, but failing this, try to do it every other day. Modify the number of repetitions suggested to suit your own needs and preferences.
1. Infinity Neck Stretches 3 to 5 times in each direction
2. Shoulder Circles 5 to 8 times in each direction
3. Ankle Circles 5 to 8 times in each direction, with each foot
1. Curl Up
3. Spinal Twist
4. Half Locust
7. Half Moon
1. Crocodile, combined with Rhythmic Diaphragmatic Breathing, for the remaining time
You may alternate the previous 5-Minute Workout with this one, to bring challenge and variety to your practice.
Sitting in the Firm Posture
2. Infinity Neck Stretches 3 to 5 times in each direction
3. Shoulder Circles 5 to 8 times in each direction
4. Figure-Eight Wrist Rotation 5 to 8 times in each direction, with each wrist
1. Spinal Twist, in Firm Posture
2. Sideways Stretch, in Firm Posture
3. Dog Stretch
1. Pose of a Child, combined with Rhythmic Diaphragmatic Breathing, for the remaining time
This gentle routine will appeal to women and men of advancing age. It will help to ward off joint stiffness, prevent muscles from wasting and keep the circulation from becoming sluggish. Rather than feeling exhausted at the end of the session, you will feel energized.
Do the exercises every day if you can. Otherwise, try to do them every other day.
Start with the smaller number of suggested repetitions and work towards the larger with each subsequent exercise session.
1. Infinity Neck Stretches 3 to 5 times in each direction
2. Shoulder Circles 3 to 5 times in each direction
3. Ankle Circles 3 to 5 times in each direction, with each foot
4. Figure-Eight Wrist Rotation 3 to 5 times in each direction, with each wrist
1. Mountain Posture, sitting on a chair
2. Chair Twist
4. Half Moon
Before attempting to do this routine, please check with your attending physician, obstetrician, midwife or physiotherapist. Please also review the precautions for pregnant women.
Start with the smaller number of suggested repetitions and gradually progress to the higher number. Be sensitive to your body’s signals and modify these numbers to suit your own special needs.
1. Infinity Neck Stretches 3 to 5 times in each direction
2. Shoulder Circles 5 to 8 times in each direction
3. Ankle Circles 5 to 8 times in each direction, with each foot
Hold each posture for 3 to 5 seconds to start with, and gradually increase the holding time in subsequent exercise sessions, or make adjustments as dictated by your current condition.
1. Curl Up
4. Bridge
5. Knee Hug
6. Half Moon
9. Pelvic Floor Exercise combined with Rhythmic Diaphragmatic Breathing
1. Pose of Tranquillity in any comfortable position, for the remaining time
Before attempting to do this routine, please check with your doctor, physiotherapist or other qualified care-giver.
Start with the smaller number of suggested repetitions and progress to the higher one as your strength and energy increase. Modify the number of repetitions as necessary. Be attentive and responsive to your body’s cues.
1. Infinity Neck Stretches 3 to 5 times in each direction
2. Shoulder Circles 5 to 8 times in each direction
3. Ankle Circles 5 to 8 times in each direction, with each foot
5. Lying Pelvic Twist 4 to 6 times in each direction
1. Curl Up (raise only your head, at first)
2. Diagonal Curl Up (optional until you feel stronger)
4. Pelvic Tilt, lying supine or on all fours
5. Bridge
6. Knee Hug
8. Half Moon
10. Dog Stretch
11. Pelvic Floor Exercise combined with Rhythmic Diaphragmatic Breathing