Out on vacation? Try these yoga poses

Don't let your vacations come in between you and your yoga. Shameem Akhtar tells you how

The vacation season is here. It is also the time when the excuse of traveling makes several people backslide from their yoga practice. Actually, it must be the time when a simple yoga practice must be sustained, even if scrunched for time or space (as in a hotel room or in a cramped long-distance train).

This is important to keep in check the special problems that travelling on create in the body: water retention, feet swelling for prolonged sitting, migraines from being cooped in small spaces as in a car, train or flight, even ship cabins.

Respiratory problems from being exposed to chilly blasts from central air-conditioning, which cannot be managed as per personal needs.

Digestive problems from over-eating, or eating foods strange to one's body type and habits or drinking water from unknown sources.

Fever from any of the above reasons.

Body ache from extended walking tours is also very common.

Other `traveller's woes' include constipation, or irritable bowel syndrome and chronic fatigue syndrome or excessive sleepiness.

Add to that several emotional yo-yos the stress of the strange place, of being cooped up with the family with different temperaments in closed quarters, the stress of commuting from different locations within the chosen destination.

So, it is actually the time when a compact practice of yoga can help in several ways boost immunity, remove body aches and pains, give the body the much needed stretch break, plus relieve of all the above stresses.

Instead of deciding on doing your usual practice you must select a few practices that are ideal for you. Below we give you a few suggestions for poses and practices. But you may create your own chart, to ensure that you are special problems are addressed. While preparing this, keep in mind the lack of time and space and include only those practices that will fit in both these constraints.

Below yogacharya Shameem Akthar gives you five poses in the first of a two-part series.

For more of Shameem's yoga writings visit http://jaisivananda.blogspot.com. Follow Shameem's yoga products on her online shop Yogatique on . Shameem's second book Yoga in the workplace, with photographs by ace photographer Fawzan Husain, is now available at online shops and bookshops across the country. Disclaimer: This column just shares the columnist's passion for yoga which is ideally learned under the guidance of an expert.

Janu Naman (Knee bending)

This may be done standing or seated. You may also hold one hand to the wall as shown, to take support, though it is better done without such a prop.  Stand up straight. Bend right leg at knee. Keep it at right angle as shown. Pointing foot downwards adds more of a challenge to the entire leg and is a better workout. Now rotate the ankle in clockwise direction five times. Then repeat in the anti-clockwise direction. Place foot back on ground. Repeat for other leg. You may do this several times during the day.

Benefits: This releases tensions, blocks and lymphatic accumulation at the joints the hip, knee and the ankles. It also distresses. Makes the leg strong. Removes water retention at these joints which can be a painful side-effect of sitting for long or walking for long.

Uttanasana (Standing forward stretch)

Stand up straight. It may be done seated if doing in a cramped space or train. Inhale to raise both hands above. Exhaling reach both hands to the ground. Hang the head loosely, feeling the neck relax. Hands should also be hanging loosely along the body. Continue normal breathing. Do thrice. May be repeated any time during the day.

Benefits: Relaxes and strengthens the digestive system. Gives the head a good boost of blood to relieve it of stress. Stretches the entire spine. Soothes tensions particularly along the upper back region.

Points to note: If having lower back problem do not stretch fully down, but just move half way over the point of pain.

Kati Chakrasana (Abdominal twist)

Stand up straight. (May also be done seated, if space is a constraint). Leg slightly apart as shown. Hug yourself. Then inhale, straightening the spine. Exhaling, twist to the right, to look over right shoulder, at the left heel (this may not always be possible, but the suggestion is made to deepen the twist). Inhale return to starting position.

Then exhaling twist to left shoulder to look at right heel. Inhale, returning to the centre. This is one round. Do up to ten rounds.

Benefits: Soothes and strengthens the digestive tract. Removes constipation. Gives sideways traction to entire spine. Helps with fat loss. Tones the liver. Promotes overall flexibility and gives the body a nice soothing stretch.

Trikaya tadasana (Swaying palm tree)

Stand up straight.(May also be done seated). Feet slightly apart. Inhale to raise hands overhead. Interlock fingers, turn them outwards.

Stretch yourself fully while doing it. Exhaling, tilt to the right side as much as is comfortably possible. Ensure you are not tilting forward.

Inhale return to central position. Exhale, tilt to left. Inhale, return to centre. This is one round. You may do ten or more rounds, and several times during the day.

Benefits: Gives a complete body stretch. Fights fat loss. Relieves stress. Removes lethargy.

Tadasana (Palmtree pose)

Stand with feet a foot apart. Interlock fingers. Drag yourself up, stretching fully, going up on toes. Continue normal breathing. Hold for as long as is comfortable.

To release, inhale, dropping hands. Exhaling, lower feet back to ground. Do thrice. May be done several times during the day. Also may be done while seated.

Benefits: Removes constipation. Soothes and strengthens the digestive tract. Improves metabolism. Helps fight fat. Gives a complete body work-out gently. Is a cure-all and preventive pose, used in several ailments. Removes lethargy.