Written By: Paulami Pan | Updated: May 21, 2016, 12:29 PM
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Had a long hectic day at work? Is your daily routine rinsing out even the last droplet of energy out of you? Ajinkya Meher of The Yoga Institute says a few simple poses that will help you shrug off all stress from your shoulders.
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The external or lateral shoulder rotation: It strengthens the cuff muscles which help to stabilise the shoulder joint. To carry out this pose, stand straight and stretch your arms outside, keeping them straight and at the shoulder level. Rotate them one by one, first in clockwise, then anticlockwise direction, 10 times each.
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Rotation with elbow touch point: Sit erect in a cross legged pose. Place your palms on your respective shoulders. Now rotate your shoulders, first clockwise and then anti-clockwise. Try and ensure that your elbows touch lightly at the apex of every rotation.
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Gomukhasana or Cow face pose: It stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest. Also helps remove stiffness in the spine, neck and shoulders, develops the chest and improves breathing. Fold your legs in a way such that the kness are on top of each other. Now fold your arms behind such that the hands touch each other. Keep the truck erect and expand your chest. Also pull the head a little to the back.
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Bhujangasana or Cobra pose: It strengthens the spine, helps relieve stress and fatigue, and stretches the chest, lungs, shoulders and abdomen. To do this, Lie on the floor. Stretch your legs back. Spread your hands on the floor under your shoulders. Press the tops of the feet and thighs and the pubis firmly into the floor. On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Lift your body and distribute the back bend evenly throughout the entire spine. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
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Dhanurasana or Bow pose: This pose is so called because it looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string. To perform this, lie on your stomach, stretch your arms behind and try to hold your feet. Dhanurasana prevents constipation, backache, fatigue and anxiety. It also strengthens the back muscles, improves posture, stimulates the organs of the abdomen and neck.
