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International Yoga Week 2020: Celeb nutritionist Rujuta Diwekar suggests this asana for back pain, diabetes

While the celebration of the International Yoga Festival 2020 is in full swing, Celeb nutritionist Rujuta Diwekar has shared an effective yoga pose for aches, pains and recovery

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Written By: Longjam Dineshwori | Published : March 4, 2020 3:33 PM IST

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Stretching is the corner stone of any exercise program -Rujuta Diwekar.

Rishikesh, the yoga capital of the world, is swarming with tourists who have come here to attend the 7-day long International Yoga Week. Every year the festival witnesses thousands of yoga fans from around the world. Amid this celebration, Celeb nutritionist Rujuta Diwekar, who is also a yoga enthusiast, has shared an effective yoga pose for aches, pains and recovery.

In one of her Instagram stories, Diwekar highlighted the benefits of practising Suptapadangushtasana, a stretching exercise. She suggests all to practise this asana daily, especially those who suffer from back pain, weak joints and those who are recovering from a disease or surgery.

According to her, stretching is the corner stone of any exercise program. She said stretching regularly can prevent injuries and accelerate recovery from a strenuous exercise routine or even mental exhaustion.

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The benefits of stretching as per Diwekar

She suggests that one should do stretching post exercise. This will help ensure that you don't crash or catch infections after exercise.

Suptapadangushtasana will be extremely useful for people with conditions like fibromyalgia, chronic fatigue, BP, Diabetes, Thyroid, etc. Practising this stretching exercise daily will help them in managing their condition, she says.

If you have back pain, knee pain, or weak joints, stretching yoga asanas may be helpful. Because Diwekar says stretching also improves

  • range of motion in joints
  • blood circulation
  • coordination
  • posture

Good for people who are in desk jobs

"In fact, anyone who has been advised to not exercise can also safely stretch, provided you do it right," writes Diwekar on her Instagram post.

She specially recommends this asana for people who are into desk jobs. Long hour sitting jobs can jam up your lower body, weaken your back and dry up the synovial fluid around the knees she warns. The Suptapadangushtasana series can undo these damages.

How you should adapt this asana in your daily life

Diwekar also shares tips on how to perform the stretching asana. The Suptapadangushtasana involves three stretches. They can be easily done lying down on the floor. For best results, she suggests doing this stretch twice a day.

Watch the video below to learn how to perform the yoga pose the right way.

View this post on Instagram

Guideline 9 - 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. Stretching also improves 1. range of motion in joints 2. blood circulation 3. coordination 4. posture - 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. 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. Video in story. Week 8 form - link in bio. #12weekbook #12week2020 #iyengaryoga

A post shared by Rujuta Diwekar (@rujuta.diwekar) on

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Longjam Dineshwori

Longjam Dineshwori

A passionate journalist with 10 years of experience in media industry, trying to to improve lives of people by creating inspiring, informative and impactful content. I strongly believe good health is the foundation of happiness and ... Read More