Asana for aches, pains and recovery
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- Опубліковано 27 сер 2024
- Week 9 guideline - Suptapadangushtasana daily for aches, pains and recovery
For more reasons than one, stretching is the corner stone of any exercise program. For starters, it prevents injuries, but more importantly accelerates recovery from a bout of anything stressful in life - be it physical like exercise or mental like tension or a mixture of both like long travels.
How stretching helps?
One of the under-rated aspects of a workout is that right after exercise, your immunity is a bit down. Stretching post exercise ensures that it doesn’t crash or that you don’t catch infections or fall routinely sick just because you exercised. Also, people with conditions like fibromyalgia, chronic fatigue, BP, Diabetes, Thyroid, etc., will find stretching extremely useful and beneficial in managing their condition. So will people with bio-mechanical issues like - back pain, knee pain, weak joints, etc. In fact, anyone who has been advised to not exercise can also safely stretch, provided you do it right.
Here are some more benefits of stretching -
1. improves range of motion in joints
2. Improves blood circulation
3. Improves coordination
4. Improves posture
5. Reduces aches and pains
The primary stretching routine that you all must adopt is the Suptapadangushtasana (SP) series. This is a group of 3 stretches which belong to the wisdom of yoga. They are done lying down and are so critical to good health that no one should be spending a day without them.
The day to day sitting literally jams up the lower body, weakens the back and dries up the synovial fluid around the knees. But the SP series is a good starter to undo these damages.
Refer video for the right way to do it.
For best results do this stretch twice a day and here’s how you can adapt it -
1. For Diabetes and BP - once in the morning and once in the evening
2. If you workout regularly - Pre and post workout, hold post workout longer
3. For chronic fatigue or during Periods - at any time of the day, preferably around sunset, repeat twice on both sides
4. For weak and aching joints, Arthritis, Osteoporosis, back problems, cramping legs in the nights or pain in the heels in the morning - at bedtime and on rising, do it on the bed.
Week 8 tracker form here - forms.gle/SvDG...
#12weekbook here - bit.ly/12weekbook
#12week2020 #iyengaryoga
Release a series of printed t shirts with names of local foods, forgotten superfoods so that more and more people become familiar and spread awareness to consume them.
Aapne jo jo problems batai un me se bahut si takleefen mujhe h. Main aaj se hi ye exercise shuru karungi.Thank u vry much
Oh God this is really tough to perform but instantly gave me a heat sensation in my under knee area I hope I will be soon able to stretch my knees at 90 degree again.....
Thanks for sharing
Saw this a bit late but have been doing it from that day. Angle has increased from 30°to 80° (with the knee extended) over the last 1 and 1/2 months!!!!
I do it to a count of 15 before and a count of 20 after workout. Its the same on "Suryanamaskar only" days.
Great release for my tight hams, calf and feet areas.
👌👌🙏
Thank you very much for sharing. You are an inspiration to everyone who is serious about there healthy. I have changed a lot myself after following you.
Madam your way of teaching is so good....rather excellent for beginners....ffor those also who does everyday. Thanks
Awesome video and demo,thanks for this as now I am motivated to restart BKS yoga self practice at home :-)
Hii Rujuta... I want to share with yu that since 5months I was suffering from heel pain because of which I left my exercise regime, surya namaskar, etc n now since two days I am practising the asan told by yu n I feel 80% releivement in pain.... Thankyu so much... Luv yu...
Today's tip has come as a rescue for me. Thank you.
Found your haldi,pepper powder in milk remedy very useful indeed. Shall start doing this asana too. Thanks,mam
Dear Rujuta, an excellent asana, lucidly explained and demonstrated.
Hi mam hru i have seen tremdous results by doing suryanamaskara thankyou
I have erosive gastritis.... hardly can eat most stuff you advocate.... Please keep these ailments in mind and give the dietary advice.... Would highly appreciate
It was teally effectve mujhe subah uthte hi heel mei pain hota tha 1 min ke liye soondh rahta tha ar ab sirf 2 -3 baar karne se thik hogaya
Simply love you Rujuta ma'am
Stay blessed always......
Thanks Madam 👍 very good explanation
superb guideline...thanq so much
खूप खूप धन्यवाद मॅडम...मला या व्हिडिओ ची गरज होती,माफ करा मी आता पाहिला व्हिडीओ, housewife ahe mi तर वेळच भेटला नाही काही दिवस तुमचे व्हिडिओ बघायला.खूप खूप धन्यवाद पुन्हा एकदा ,मी माझ्या आई ला आणि सासूबाईंना पण हा व्हिडिओ दाखवेन.त्यांना पण मदत होईल याची खूप👍😊
Thank you Rujuta.
Hello Ma'am, I am following your guidelines 2020. This time I didn't face severe period cramps (Feb) which is quite normal for me. Also I felt that my thighs are getting slimmer, although I am not exercising ( I am trying to change my habit).
Your channel is marvellous 😀
i done this exercise really helpful. thanks mam love u
Love you Rujuta
Very nice explanation
Mam, what is the right time to have salads/any kind of uncooked food items, breakfast or dinner?
Yes! Stretching relieves stress.👍👍👍
Great effect
You are amazing ❣️
You are one of the great teacher Rujuta🙏
Dear Madam
Can we do it without belt ?
You looked beautiful in this video!
Thank you Didi
Mam make more stretching and exercise video for body pain and weight loss
I am going to use my son’s karate belt... 😊
Great..
Thank u could you narrate about the summer lifestyle
I believe this asan will help in my knee pain . How can I get this belt .
Mam, a person is suffering from knee joint pain. What should I recommend him. Doctor said that Greece is decreased day by day
I met you in rishikesh mam 😍 hope you remember 🙂
Good
To correct Sagging and loose chin and neck what todo
Thank you for insight. I rheumatoid patient and also diabetic, have started streaching exercises. My wrist pains a lot when I do little extra household work due to which I m not able to do surya nameskar. Though I tried with wrist band. Please suggest some exercise for strengthening of wrist and for cervical
Anu sharma how long you have been suffering from rheumatoid arthritis coz I am also diagnosed last week I am bit scared can I exercise in the disease
it's been 12 years, came to know after the first delivery. I was not aware but exercising will take you way long with good health. Try to be on homeopathy.
Hello mom good to see you
Ma’am you have not posted suptapadasana 3 as mentioned in this video
plz tell for hair...plz which food helps nd hw to control hair loss
Maam wat if i do not have this yoga belt? Do we have any other alternative for this?
Dr saying no complaints but I can't do my routine chores lots memory loss so stressed
Nice
Mam pls share vedio regarding migraine n sinus problems..it would be great help if u share in this month bcz summer will trigger migraine ..🙏🙏
Your hairstyle is looking nice.
Rujuta kindly tell food and yoga for depression
मराठीत बोललात तर आनंद होईल .आणि जेष्ट नागरीकांना पण मार्गदर्शन करावे.धन्यवाद .
Hello mam really ur soooo good but plz explain in Hindi meri neend bhut disturb rehti h bed per jane k baad bhut der tak nhi aati plz guide me
🙏
During periods only S2 to be done,stretching the leg to your respective sides but never ever do S1 and S3 during periods which in video RD did not mention this clearly that only S2 to be done the others to be avoided.During periods never raise leg in sleeping position as there is reverse blood flow which happens in S1 and never do twisting which happens in S3 hence none of the asanas which put pressure on abdomen or reverses the blood flow during periods!
Ohh then we should do directly S2
Can these exercises be done by thise above 50 and with thyroid problems?
Yes
I have severe knee pain I can't walk properly how can I do surya namaskar...
I have swelling in my both legs ( below knee and above ankles). Can i do it?
Can a 80 year old female who had undergone spine surgery around 8 years ago do this asana?
Yes she can do it... under the supervision of an expert
Thanks, she stays in Vadodara, Gujarat. Are you aware of any expert? If yes, can you please share the name and contact details?
Thyroid walon k liye bhi diet plan video bnaye for weight loss
harman velly yas our hindhi me
Mm plz will u suggest diet for pcod and thyroid also.... thank u mm
Nice plz mam mujhe thyroid h aur mera weight 80kg h&age 27plzaap ek video bnaye plz help me mam thank u
harman velly yas mam
Rujuta mam ki 2018 fitness book project follow ki jiye or use sath 2020 la project chal rhi hai ..oo v follow ki jie..sayed apko bht fayda hogi
PARAMITA DAS plz link sar kare plzzzz
Iske pahle v hai..rujuta diwekar ki pf check ki jie mil jayegi...
Am Rheumatoid arthritis patient.n L4L5 mild slip too.all the small n big joints r not that free.scaring postures I feel.
Supta .....Is useful for weight loss????
Can you tell excerise to get back the vision
Plz rujuta ji hindhi me thyroid ka liya plzzzz hindhi me
Having varicose veins from last 15 years.. But now a days having extreme pain from feet to calf muscle while sleeping ...if press sole area then pain increased ..please guide.
Pls tell us a replacement for the belt. Vl a duppata do??? But it's not stretchy thou
Mam I have severe hip pain.plz need your guidance.thank you
Hi rujuta can you please help me what to eat and drink when suffering from chickenpox..Please reply it's very urgent and my husband is having chicken pox
How about waist pain? Is this Asana gives relief on it
I had chicken gunia in October since then I have been suffering from athritis can anyone please let me know about any treatment I was very active before but now I'm not able to do any work out because of it that I putting on weight
Can we use a theraband for this ?
Hello , Mam, what to do if we dont have that belt, pls find a home made solution.... bcoz for everybody it will not be possible for all...
In my city there is no iyenger yoga class... pls guide us
Cant find the form
🙏👌👍👸💐
Mam I HV got osteo arthritis problem. I hv been doing yoga n suryanamaskar n other asanas. Can I continue same? PS advise me
Please aap hindi me boliye
Can the pregnant ladies do it?
Can you please publish your books in pakistan.
Please
Please mam ap hindi me bole to jyada maja aega
Hi ma'am
Hindi me bolegi kya
will this work for stiff calves?
Bedtime karte time empty stomach prerequisite ahe Ka
Hi mam can a person with heel pain do this???..plz tell excercises for the same..
Yes she is telling in video
I want to translate this book in Telugu ma'am , how should I approach publisher
Can a pregnant women do this asana ?
I have learnt that in this pose the strap should be on the head of the heel (not near toes). Which way is right? Heel or toe?
My teacher who is physiotherapist told me on tors
Hi
Can morbidly obese people dare to do this?
hindi me bat kren to sab ko fayeda milega
Baba Ramdevji...here comes Mata Rujuta Diweji (deviji).
Mam thoda last me bhi hindi bole....apke new book hindi kab ayega
sophia saba yas mam thyroid wali hindhi me
How many cycles should be done?
She said two
@@Sunshineme15 Thanks a bunch Anu.
Kareena secret diet alternate day fasting
plz give me some advice on vaginal erosion and i m having pain and green discharge
Go to the gynaecology doctor 👩⚕️ they help you
i went bt it’s not helping
Search satvic movement
Renu Tilwani why ??
Video quality isnt gud
U r so nice n beautiful mam
Mame this book when available on Amazon
Its already on amazon