Yoga to release energy blocks

We'll explore some energy block postures, their practice, and benefits, creating a short practice we can do regularly with minimal need for equipment. You won’t sweat, you won’t need special attire, and it won’t take much time out of your day. Simply integrate this practice into your routine or journaling ritual and do it on your own or with your family.

These asanas, focus on releasing energy blocks within the body and breaking down neuromuscular knots, especially in the pelvic region where energy tends to stagnate. They work by stimulating and harmonizing the energy pathways, helping to remove obstacles that might cause physical discomfort, stress, or emotional imbalance. Additionally, they help clear blockages in the energy pathways along the spine, stimulate the lungs and heart, and enhance the functioning of the endocrine system.

Rope Pulling Pose (Rajji Karashanasana): This pose involves mimicking the action of pulling a rope. It primarily targets the arms, shoulders, and upper back while also engaging the core muscles.

Sit on the floor with your legs extended and pressed together. Keep your eyes open. Visualize a rope hanging in front of your body. Inhale as you extend your right arm upwards as if reaching for the rope at a higher point, keeping your elbow straight and looking upward. Exhale slowly as you lower your right arm with strength, imagining pulling the rope downwards, and let your eyes track the movement of your hand. Repeat the movement with your left arm to complete one round, ensuring that both arms do not move simultaneously. Practice 5 to 10 rounds.

Dynamic Spinal Twist (Galyamak Meru Vakrasana): Galyamak Meru Vakrasana is a variation of the spinal twist pose. It helps in improving spinal flexibility, stretches the muscles along the spine, and aids in digestion.

Continuing from the previous pose, spread your legs as wide apart as you comfortably can, ensuring your knees remain straight. Extend your arms out to the sides at shoulder height. Without bending your elbows, twist your torso to the left and reach your right hand down towards your left big toe. Simultaneously, stretch your left arm straight back behind you as your torso twists to the left. Maintain both arms in a single straight line. Turn your head to the left and focus your gaze on your left hand extended outwards. Twist your body in the opposite direction, bringing your left hand down towards your right big toe. Extend your right arm straight back behind you as your torso twists to the right. Turn your head to the right and focus your gaze on your right hand extended outwards. This completes one round. Repeat this sequence 10 to 20 times. Begin at a slow pace, gradually increasing your speed as you become more comfortable with the movement.

Mill Churning Pose (Chakki Chalasana): Chakki Chalasana, or Grinding Pose, or Mill Churning Pose, involves circular movements resembling the action of grinding flour with a traditional stone grinder. It engages the core muscles and helps improve digestion.

As you sit on the floor with your legs extended in front of you, keep a space between your feet about one foot. Interlace your fingers and extend your arms straight out in front of your chest. Keep your arms in a straight and horizontal position throughout the exercise, avoiding any bending of the elbows.

Slowly lean forward as much as you can, envisioning the movement of operating an old-fashioned stone grinder, as if churning a mill. Rotate your torso to the right, allowing your hands to pass over the toes of your right foot and as far to the right side as possible.

As you swing backward, lean back as far as you comfortably can. Focus on moving your body from the waist. During the forward swing, guide your arms and hands to the left side, passing over the toes of your left foot and returning to the center position.

Completing one full rotation constitutes one round. Practice 5 to 10 rounds in a clockwise direction, followed by the same number of rounds in an anticlockwise direction.

Rowing Boat Pose (Nauka Sanchalasana): Nauka Sanchalasana, also known as Rowing Boat Pose, involves balancing on the buttocks while lifting the legs and arms to resemble rowing a boat. It strengthens the core, back muscles, and improves balance.

Put your feet together and straighten your back. Visualize the motion of rowing a boat. Curl your fingers as if gripping oars, palms facing downward. Exhale and bend forward from the waist to a comfortable extent, while simultaneously straightening your arms. Inhale as you lean back as far as you can, pulling your hands towards your shoulders. This completes one repetition. Ensure your hands move in a complete circular motion in each repetition, traveling up the sides of your legs and torso. Repeat this sequence for 5 to 10 rounds. Reverse the direction of the rowing movement, as if paddling in the opposite direction. Repeat this reversal 5 to 10 times.

Salutation Pose (Namaskarasana): Namaskarasana, or Salutation Pose, is a simple yoga posture where one brings the palms together in front of the chest, resembling a prayer gesture. It helps in centering the mind, promoting concentration, and inducing a sense of calmness.

Sit in a squatting position, ensuring your feet are flat on the floor and about two feet apart. If your heels don’t reach the floor, you can pad them with a folded towel. Keep your knees wide apart and place your elbows against the insides of your knees. Bring your hands together in front of your chest in a prayer gesture.

Press your elbows firmly against the insides of your knees. You may choose to keep your eyes open or closed.

As you inhale, gently tilt your head backward while simultaneously using your elbows to widen the gap between your knees as much as possible.

Hold for 3 seconds while retaining your breath. Exhale and extend your arms straight in front of your body. At the same time, push inward with your knees, pressing your upper arms inward.

Lower your head forward, pressing your chin against your chest. Engage the muscles of your upper back and shoulders as if someone is pulling your hands forward. Hold this position, retaining your breath, for 3 seconds.

Return to the starting position by bringing your palms together in front of your chest and bending your head backward. This completes one round. Repeat this sequence for 5 to 8 rounds.

Wind Releasing Pose (Vayunishkasana): Vayunishkasana, or Flying Bird Pose, involves lying on the stomach and lifting the arms, chest, and legs off the ground to resemble a flying bird. It strengthens the back muscles, improves posture, and enhances spinal flexibility.

Stay in the squatting position and grasp the insteps of your feet, placing your fingers under the soles and your thumbs above.

Inhale and gently tilt your head back and direct your gaze upward. Hold this position for 3 seconds.

While exhaling, straighten your knees, lift your buttocks, and bring your head forward towards your knees. Hold this position for 3 seconds, focusing on the bend in your spine without straining.

As you inhale, return to the starting position. This completes one round. Repeat this sequence for 5 to 8 rounds.

Abdominal Twist Pose (Udarakarshanasana): Udarakarshanasana, or Abdominal Twist Pose, is a seated twisting pose that helps in massaging the abdominal organs, improving digestion, and relieving discomfort in the lower back.

Keep the squatting position, place your hands on your knees, and inhale deeply.

As you exhale, lower your right knee to the floor near your left foot. Use your left hand as a lever to gently push your left knee towards the right side while simultaneously twisting your torso to the left, and look over your left shoulder.

Squeeze your lower abdomen with the combined pressure of both thighs and hold your breath out for 3 to 5 seconds without straining.

Inhale as you return to the starting position. Repeat this sequence on the other side of your body to complete one round.

Practice 5 rounds in total.

Crow Walking Pose (Kawa Chalasana): Kawa Chalasana, or Crow Walking Pose, is a dynamic yoga posture that involves walking on the hands and feet while keeping the hips elevated. It enhances upper body strength, core stability, and coordination.

Staying in squatting position with your palms on your knees, take small steps aiming to maintain flexed knees to prevent the buttocks from moving away from the heels. Walk either on your toes or the soles of your feet, whichever proves to be more challenging.

With each step forward, lower the opposite knee to the floor. Continue taking steps forward, striving to complete as many as possible, up to 50 steps.

After completing the steps, relax in Savasana (Corpse Pose) to conclude the practice.

Corpse Pose (Savasana):

Savasana at the end of a yoga session promotes relaxation, reduces stress, enhances mental clarity, and prepares the body for restful sleep. It allows the body to integrate the effects of the practice and leaves practitioners feeling refreshed and rejuvenated.

Lie down flat on your back with your legs slightly open and your arms on your sides facing upward. Allow your fingers to curl up slightly.

Relax your entire body, refraining from any physical movement. Focus on your natural breath, allowing it to flow rhythmically and smoothly.

Initiate a countdown of breaths from 27 backwards to zero. Mentally repeat phrases such as "I am breathing in 27, I am breathing out 27, I am breathing in 26, I am breathing out 26," and continue this pattern until you reach zero.

Should your mind wander and lose track of the counting, gently redirect your focus back to the breath and restart the counting at 27. With consistent practice, maintaining focus on the breath for a few minutes will induce relaxation throughout the body.