5 Yoga Poses to Heal Faster from Workout Injuries

Feeling sore after a workout? Then, follow these simple breathing techniques and yoga asanas by celebrity yoga expert Gran Master Akshar to stretch away the pain.

16 July, 2020

5 Yoga Poses to Heal Faster from Workout Injuries

Feeling sore after a workout? Then, follow these simple breathing techniques and yoga asanas by celebrity yoga expert Gran Master Akshar to stretch away the pain.

ROPAN DHYAN The word Ropan has its origins in Sanskrit literature. It is a derivation of the text “Ropanaha” which essentially means “To Heal”. How to Practice: Posture: Choose a comfortable posture to carry out this meditation practice. The eyeballs are brought towards the eye centre causing slight pressure on the Medial Canthus. Keep the tongue rolled back and placed on the soft palate. While white clothing is advised to be worn during Ropan meditation, it is not compulsory. Technique: Choose a good environment for best results. Ideal conditions include an oxygen rich space in calm, serene surroundings amidst nature. The technique of this mediation involves forming an imaginary spot, like a black circle about 10 inches from your heart centre on the outside and similarly forming a black dot within, on the inside. Inhale your breath from the point outside your heart for a count of 6 seconds, retain your breath for 6 seconds and then direct the flow towards the black dot inside. From the same point within, draw out the air to exhale and direct it out to the point placed outside for a count of 6 seconds. Retain your breath for 3 seconds before you inhale again to repeat the entire process. The position of these two black imaginary circles inside and outside the body and the nose as the third point should take the shape of a triangle. Though the eyes are closed, the mind’s eye is focussed on the meditative breath points. In order to achieve the best results of this meditation, it is suggested that you practice this 21 times early in the morning for a continuous duration of 21 days. The breath ratio to be followed is 6:6:6:3 i.e. inhalation of 6 seconds, retention of 6 seconds followed by exhalation of 6 seconds and retention for 3 seconds. One round involves Inhalation (Purak), Retention (Kumbakh), Exhalation (Rechak) and Retention (Kumbakh). This done for 21 rounds forms the suggested practice cycle for one day.

11_ropan20dhyan_0.jpgROPAN DHYAN The word Ropan has its origins in Sanskrit literature. It is a derivation of the text “Ropanaha” which essentially means “To Heal”. How to Practice: Posture: Choose a comfortable posture to carry out this meditation practice. The eyeballs are brought towards the eye centre causing slight pressure on the Medial Canthus. Keep the tongue rolled back and placed on the soft palate. While white clothing is advised to be worn during Ropan meditation, it is not compulsory. Technique: Choose a good environment for best results. Ideal conditions include an oxygen rich space in calm, serene surroundings amidst nature. The technique of this mediation involves forming an imaginary spot, like a black circle about 10 inches from your heart centre on the outside and similarly forming a black dot within, on the inside. Inhale your breath from the point outside your heart for a count of 6 seconds, retain your breath for 6 seconds and then direct the flow towards the black dot inside. From the same point within, draw out the air to exhale and direct it out to the point placed outside for a count of 6 seconds. Retain your breath for 3 seconds before you inhale again to repeat the entire process. The position of these two black imaginary circles inside and outside the body and the nose as the third point should take the shape of a triangle. Though the eyes are closed, the mind’s eye is focussed on the meditative breath points. In order to achieve the best results of this meditation, it is suggested that you practice this 21 times early in the morning for a continuous duration of 21 days. The breath ratio to be followed is 6:6:6:3 i.e. inhalation of 6 seconds, retention of 6 seconds followed by exhalation of 6 seconds and retention for 3 seconds. One round involves Inhalation (Purak), Retention (Kumbakh), Exhalation (Rechak) and Retention (Kumbakh). This done for 21 rounds forms the suggested practice cycle for one day.

ANULOM VILOM PRANAYAM Method • Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana) • Straighten your back and close your eyes • Place your palms on your knees facing up (in Prapthi Mudra) • Use your right thumb to close your right nostril • Inhale from your left nostril • Close your left nostril with your right hand’s index finger • Exhale from right nostril • Inhale from right nostril • Close your right nostril with your right thumb and exhale with your left nostril • This completes one round of Anulom Vilom. In order to begin with another round, use your right thumb to close your right nostril, inhale with your left nostril and repeat the steps mentioned above. Note: There is no retention (kumbhak) of breath in Anulom Vilom.

2thequint-fit_2019-06_66cfbe4e-59d8-4683-abe8-3b42d04de3c6_2_anulom_vilom_pranayam.jpegANULOM VILOM PRANAYAM Method • Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana) • Straighten your back and close your eyes • Place your palms on your knees facing up (in Prapthi Mudra) • Use your right thumb to close your right nostril • Inhale from your left nostril • Close your left nostril with your right hand’s index finger • Exhale from right nostril • Inhale from right nostril • Close your right nostril with your right thumb and exhale with your left nostril • This completes one round of Anulom Vilom. In order to begin with another round, use your right thumb to close your right nostril, inhale with your left nostril and repeat the steps mentioned above. Note: There is no retention (kumbhak) of breath in Anulom Vilom.

VRIKSHASANA Formation of the posture · Begin by standing in Samasthithi. · Lift you right leg off the floor and balance your body weight on your left leg · Place your right foot on your lift inner thigh. · Place it as close to your pelvis as possible. · You may support your foot with your palms to bring it in place. · After you find your balance, join your palms in Pranam Mudra at your heart chakra. · Raise your Pranam towards the sky. · Straighten your elbows and ensure that your head is in between your arms. · Focus your gaze forward. · Repeat the same with the alternate leg.

33_vrikshasana.jpgVRIKSHASANA Formation of the posture · Begin by standing in Samasthithi. · Lift you right leg off the floor and balance your body weight on your left leg · Place your right foot on your lift inner thigh. · Place it as close to your pelvis as possible. · You may support your foot with your palms to bring it in place. · After you find your balance, join your palms in Pranam Mudra at your heart chakra. · Raise your Pranam towards the sky. · Straighten your elbows and ensure that your head is in between your arms. · Focus your gaze forward. · Repeat the same with the alternate leg.

SAMASTHITHI Formation of the posture · Stand with your feet together · Stretch your arms out beside your body and allow them to hover without making contact · Gently close eyes · Relax the body Word of Advice · Try to balance your body weight equally on both feet without leaning onto one.

44_samasthithi.jpegSAMASTHITHI Formation of the posture · Stand with your feet together · Stretch your arms out beside your body and allow them to hover without making contact · Gently close eyes · Relax the body Word of Advice · Try to balance your body weight equally on both feet without leaning onto one.

VASHISHTASANA Formation of the posture • Begin with santholanasan (plank) • Place your left palm on the ground and lift your right hand off the floor • Turn to face the right side • Raise your right arm up • Both knees, heels and feet are in contact with each other • Ensure that both arms and shoulders are in one straight line • Turn your head and look up at your right hand • Hold the asana for a while • Repeat the same on the left side

55_vashishtasan.jpegVASHISHTASANA Formation of the posture • Begin with santholanasan (plank) • Place your left palm on the ground and lift your right hand off the floor • Turn to face the right side • Raise your right arm up • Both knees, heels and feet are in contact with each other • Ensure that both arms and shoulders are in one straight line • Turn your head and look up at your right hand • Hold the asana for a while • Repeat the same on the left side

EKAPADASANA Formation of the posture • Begin in Samastithi. • Keep your back straight as you stretch your arms up and join your palms in Pranam. • Exhale and bend your upper body forward and until it is parallel to the floor. • Keep your arms beside your ears. • Slowly lift your right leg upwards behind you, keeping it straight. • Your right leg, pelvis, upper body and arms should all form a straight line. • Focus your gaze to a point on the floor to maintain balance.

66_ek20padasana.jpegEKAPADASANA Formation of the posture • Begin in Samastithi. • Keep your back straight as you stretch your arms up and join your palms in Pranam. • Exhale and bend your upper body forward and until it is parallel to the floor. • Keep your arms beside your ears. • Slowly lift your right leg upwards behind you, keeping it straight. • Your right leg, pelvis, upper body and arms should all form a straight line. • Focus your gaze to a point on the floor to maintain balance.

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