Which asanas and pranayama are better to do in winter

Those who are suffering from joint pains always dread winter, and their biggest concerns is the sudden intensity of pain which increases as the season advances. People with arthritis or affected by other orthopaedic pain witness a steady worsening of symptoms that are caused by the stiffening of muscles, ligaments and joints as temperatures decrease. Each joint and each group of muscles in the body might have a different level of flexibility that depends on muscular strength and cardio respiratory endurance. In early ages as childhood one has more flexibility in muscles, bones and joints which all together provide bubbling up energy all due to the best coordination among muscular strength, cardio respiratory endurance and sufficient prana energy. The movement of joints is facilitated by smooth hyaline cartilage that covers the bone ends and the synovial membrane that lines and lubricates.

The following are some medically proven ways to beat cold and control pain in winter: always wear layers of light woollen warm clothes, always take warm baths, and do some exercises that must be started with the simple warm-up exercises. Physical activity increases three important hormones such as dopamine, serotonin and endorphins and decreases stress hormone cortical. Yoga has simple postures that one can do as a daily routine. Yoga is one of the best ways to stay on the go as it is quite simple to do and does not stress the joints and lessens the burden on the joint rather strenuous exercises that put more burden on the joints and muscles. Asanas, pranayama, Kriya yoga and meditation keeps the body balanced by putting fresh prana Vayu in the organs, muscles and joints remove exhaustive energy from the body, some can even be done in the bed as don’t required lots of space. Meditation helps in easing the mind which help one get sound sleep and maintaining sleep hygiene is important to be work done properly in day time.

Getting a massage twice a week will be enough for the pain to subside as it is a very effective way of relieving joint pain. Ensure you stay well hydrated all day you can take Luke-warm water instead, 2.5 litres which will help you stay active and flexible as well as reduce the stiffness of the muscles. By these methods you can avoid joint pain in winter. Here are some asanas and pranayama which definitely whip you up with fresh energy and prana energy for your day in winter to work with full energy.

        1 Sarvottan Asana

Lie down on the floor, put both the hands-on stomach with fingers crossed as turn palms outwards and exhale.

• Stretch arms then take them slowly behind the head while breathing in.

• Stretch toes forward whilst breathe normally.

• Keep the body stretched for some minutes as your body permit you after that bring back the arms slowly and put on the stomach. 

• Relax toes and breathe normally but deep. 

                                          2 Bal Machlan

Bal means small baby and Machlan means of enjoying or playing.

        Steps to follow:

• Lie on ground and Raise your head and shoulders above the floor.

• Move arms and legs briskly like a baby and of doing as a baby of two years, just like as in cycling being done naturally.

• Be as carefree as you can assume yourself like a baby while doing it.

• Breathe naturally and have to do it for more than three minutes and rest for a while and repeat it as per your free will.

Benefits: Bal Machlan asana is as easy as every ones could do it and is beneficial to the Body and Mind. It makes practitioner active and stress free and has ennobling effect upon unhealthy body. It is beneficial to all body muscles helpful to strengthen your shoulders, Arms and Stomach along with Body Joints.

                                      3 Jangha Chalan Asana

Jangha means Leg(s) and Chalan means to move. Jangha Chalan Asana maintains Apan-Vayu in Synchronised in the above said region. This in turn tunes the organs of related area and reinstates their ideal functionality.   

       Steps to Follow

• Stand on ground comfortably and swing the left leg slowly back and forth.

• Keep the leg loose and allow a pendulum like straight and smooth movement.

• Keep going for 2 minutes.

• Stop and Switch the leg.

• Repeat same steps for 2 minutes.

• Upon completion, Take rest for few seconds and start again with First Leg.

• Complete same steps for same time.

• Complete 3 sets of 2-2 Minutes for each leg.

• Stop and Relax.

• Exercise Daily

Benefits: Apart from the benefits it gives to the organs of its region. Jangha Chalan asana is also benefits lower body, from foot to waist. It relieves acute pains of foot, legs and waist region and makes the body active. 

                         Kati chakra asana

• Stand on the ground with legs stretched and firm on ground.

• Stretch your legs to the width of your shoulders.

• Put your hands on your waist and keep them clasped.  

• Breathe naturally and be calm.

• Bend forward to the level of your thighs and you have to move the waist clockwise stretching the body backwards and in this way complete the rotation.

• Pause for a while and breathe deep.

• Move your body anti-clockwise in similar manner.

• Repeat it for three to five times.

Pranayama

1.     Surya-bhed kumbhaka pranayama

Closing the left nostril with little finger and ring finger of the right hand.

Begin, breathe in with Suraya Nadi (right nostril) and take some time to breathe in.

Do jalandhar bandha (while retaining the breath, press chin firmly into the chest).

Breath is held for a longer time as per your capacity to hold and to be concentrating in the navel.

Breathe out from your left nostril by closing right nostril with thumb of the right hand.

Repeat this process for five times for beginner and you can increase it with the passage of time.

Benefits:

Surya-bhed Paranayama cures problems of cough, phlegm, purify blood and improves appetite as it increases the flow of Samana Vayu in the navel area. It increases the flow of prana energy in the body and purifies the Pingla Nadi.  If this pranayama is done in winter it will keep you warm all day long and the problems relating cough and fever vanish by themselves; but this pranayama is more beneficial in the winter and in summer when temperature soar up to 35◦ avoid doing it in excess

2.     Ujjayi pranayama technique:

Sit in comfortable asana.

Close your mouth and breathe in from both the nostrils in a uniform manner.

Expand your chest.

Retain the breath as long as you can do it easily.

Exhale slowly through the left nostril by closing the right nostril with your right thumb.

Note: kumbhaka may be increased with the passage of time. You can even do ujjayi pranayama while standing or waking; but breathe in and out should be done through both nostrils rather then left nostril. This method of doing ujjayi pranayama is quite simple and if you wanted to learn an advanced method then you have to perform it with uddiyan bandha and jalandhar which will benefit further, for spiritual advancement.

Another method:

Sit in comfortable asana.

Breathe in from both nostrils, fill in air by closing of glottis partially so that a mild and uniform pitch is to be created.

Do kumbhaka (hold breath) along with uddiyan bandha and jalandhar bandha as long as per your will permit you.

Breathe out from both nostrils slowly.

Do the same for ten times.

(Uddiyan bandha: sit in siddha asana, contract stomach towards spine.

 Jalandhar bandha: bend the head forward in such a way that chin to be touched the throat or the chest uppermost)

Benefits

This pranayama cures cough, phlegm and respiratory related diseases and also strengthen heart, lungs and removes fatigue. It makes one active and worry free. It tonnes up the entire spinal cord.

3.       Udana-vayu would be balanced through Paranayama, in my previous article this is defined in detail. Ujjayi pranayama is one of the best pranayama that helps Udana-vayu (hissing breath), and helps calm the mind and warm the body. It helps to increase concentration/awareness in the present moment within a fraction of second. It enables you to link your body, mind and soul to the present.

Method:

Sit in a comfortable place in any posture but spine must be erect.

Clear mind. Focus on your breathing.

Breathe through your nose allowing throat to slightly contract if need be.

Allow your lungs to be filled with the fresh air. Following the breath as you breathe in and out. 
Do Shava asana.