Haridwar: Acharya Balkrishna of Patanjali, along with Yoga Guru Baba Ramdev, continues to promote the ancient wisdom of Ayurveda and yoga through awareness, books, and natural products. Known for their extensive research on herbs and healthy lifestyles, the duo is committed to spreading wellness across the country. In a recent highlight, Acharya Balkrishna has suggested a few simple yet effective yoga exercises that can help relieve common pain in the arms, legs, neck, and shoulders.
These exercises, featured in Baba Ramdev’s book “Yog: Its Philosophy and Practice,” combine ancient yogic wisdom with traditional acupressure techniques. The book details a range of asanas and mudras, along with step-by-step instructions to follow them. Among them are light, daily exercises that aim to alleviate muscular pain and stiffness caused by routine stress or sedentary lifestyles.
How to sit in Dandasana
Toe and Foot Relief
For toe stiffness and pain, Acharya Balkrishna suggests sitting in Dandasana — legs extended straight on the floor, palms resting beside the body. In this posture, press the toes forward and backward with controlled strength, repeating the motion 8–10 times.
Exercise to relieve toe pain
Heel and Sole Pain
To ease pain in the heels and soles, keep both legs together and move them forward and backward slowly. This basic stretch helps reduce tension and improve circulation in the lower limbs.
Exercise to relieve sole pain
Ankle Strengthening
For ankle pain and calf stiffness, rotate the feet in a circular motion — like drawing a ‘zero’ — without moving the heels from their position. Practice this motion 5–7 times with each foot.
Rotate your feet to relieve ankle pain
Knee and Hip Mobility
To strengthen the knees and hips, fold the right leg and place it on the left thigh. Use your hand to lift the folded knee towards the chest while supporting the foot. This gentle stretch helps with joint flexibility and pain relief.
Exercise for knees and hips
Neck Pain Relief
A common issue for those with desk jobs, neck pain can be tackled by sitting straight and slowly moving the head forward, backward, right, and left, followed by gentle rotation. These movements help ease muscle tension.
What to do to relieve neck pain?
Shoulder Stiffness
For shoulder relief, place both hands on the shoulders and rotate the elbows upward and around. This movement helps relax stiff muscles, especially for those who carry heavy loads or work long hours.
Exercise for shoulders
Patanjali continues its mission to make yoga and Ayurveda an integral part of daily health routines, encouraging a return to indigenous forms of wellness practices through such initiatives.
