Rocking Exercises
fingers behind your knees as in figure 7. Keep your head up and your back straight. Let your body roll backwards until the back of your head touches the floor and your legs swing over your face. Keep your knees straight. Rock yourself forwards again until you're in the starting position again. Try this simple exercise a few periods until you're able to control your movements. Remember to swing yourself back slowly so that your feet do not touch the floor behind your head. Use your hands to maintain your balance when you're perched on your seat and as your head goes down and your legs swing over. When you have gained some measure of control do the ROCKING EXERCISE as a slow and continuous movement, to and fro about a dozen times. You will find it very bracing and weariness will soon disappear. Like so a lot other Yoga asanas it has the dual effect of producing energy in the body and at the same time calming the nerves. It is, therefore, beneficial both in cases of sleeplessness and of daytime fatigue. Perform this exercise a dozen periods and as you swing your legs over for the last time eradicate your hands from behind your knees and, supporting your back with them, rise into a SHOULDERSTAND. This is an great way of gathering momentum if you find it hard to obtain into the Shoulderstand from the ordinary lying position. When you could perform the Rocking Exercise slowly and with absolute control, try then to match your breathing so that it's in rhythm with the to and fro movements of the exercise. All Yoga exercises should be accompanied by either Yoga deep breathing or rhythmic breathing. Controlled breathing and stretching at the same time is the easiest procedure of quickly healing freshness and vitality to a exhausted body. In particular the BACKWARD BEND calls into play not only the muscles of the back, torso and arms, but it also tones and refreshes the nerves, and taxes the sense of balance, therefore requiring a certain amount of concentration and discipline. There are a lot Yoga exercises which combine deep breathing with stretching and I will mention the the bulk useful ones throughout this book. Here I select the BACKWARD BEND for its particularly beneficial effects in the case of neurasthenia or nervous exhaustion. Backward Bend Stand with your feet wide apart and lace your fingers together and then turn them palms upwards. Slowly raise your arms above your head and at the same time bend backwards as far as you possibly can without overbalancing. I have demon strated the correct movement in figure 8, page 41. Remember to let your head go back as far as you could and turn your eyes upwards so that you're looking in the direction that your head is pointing. This is more beneficial than keeping them looking downwards, as it imparts a healthy exercise to the eyes. Slowly return to the starting position and repeat ad lib. There is no special warning joined to the Backward Bend but if you have a hernia please go very carefully won’t you. Bending backwards could do more harm than wonderful in your case. Do be careful not to overbalance as you lean backwards. This pronness can be avoided if you do not try to bend backwards to your utmost at first. Be content to go a little farther back each day you practice, and you will soon gain control in this valuable exercise. And now for another breathing exercise which will restore vitality when you find you're at your lowest ebb. Those of you who have any difficulty in performing Yoga asanas, but nevertheless wish to study Yoga as a means of improving your normal health can, with impunity, practice and ideal all Yoga breathing exercises. This one, to give you new zest and vitality, is called the NERVE RECHARGING BREATH. All Yoga breathing exercises are variations of the COMPLETE BREATH which I described in Chapter Three, and while I shall in this book describe various of the variations, I stress that they should be done in conjunction with the several asanas. In choosing the NERVE RECHARGING BREATH for this chapter on insomnia and neurasthenia I have borne in mind the fact that toning the nervous system and stretching the muscles and tendons is nature’s own technique of combating these two illnesses which are so intrinsically linked together. |
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