Isometric Asana is dynamic tension to energize and relax the body. When you work the muscles against each other isometrically, the tension briefly restricts blood and chi flow. When the tension is relaxed, the muscles receive a rush of oxygen-rich blood and chi. This alternation of tension and relaxation, of deprivation and replenishment of your body’s physical and spiritual life forces, leaves you energized; your muscles will also be much looser than before.

These asanas take so little time and space that they could even be performed on your coffee or lunch break at work as a refreshment of body and mind. Have your energy drinks when you pause from working if you wish but add some isometrics for even more refreshment for your body. These exercises are also an excellent preliminary for any other set of asanas.

 

 

 STRETCHING UP: Stand relaxed, with your arms at your sides. Inhale and sweep your arms up from your sides until they are overheads, at the same time going up on your toes. When your hands reach above your head, press your palms together to create isometric tension in your arms. Hold your breath while in this position for a moment. Take a small sniff of air to allow an even exhalation, then exhale as you lower your arms and come down from your toes. When your hands have just separated but are still facing overhead, rotate your wrists so your palms point away from each other. Continue to lower your arms until they are down to your sides.

 Tadasana is very good stretching up in the beginning of any exercise also.

Perform the stretch seven times, then relax. This exercise will help open the front of your lungs.

 

 

 

 

 

 

SIDE BEND: Stand relaxed, with your arms at your sides. Inhale and stretch your arms overhead, crossing your wrists so that your palms are together. Create tension by pressing your palms together tightly. Exhale as you bend slowly to your right. Inhale as you return to the upright position, your arms still overhead. Repeat until you have done the bend seven times to the right. Recross your hands the other way, and now perform the bend seven times to the left. Maintain the tension at your palms throughout the asana, then relax with your arms at your sides.

Perform this asana every day to regenerate your energy.

Trikonasana, Uttithtrikonasana are good example of side bends.

 

 

 

FORWARD BEND: This asana provides a good massage of the lymph glands under your arms.

Stand relaxed, with your arms with your sides. Then hook your fingers behind your back, pulling one hand against the other. Stretch your arms out straight. Step forward with your right foot into a wide but comfortable stance. Inhale normally, then exhale, bending forward and stretching your arms out straight behind you. As you bend over, lift your arms as high as is comfortable behind you. Maintain the tension between your hands. You may bend your left knee a bit if that seems necessary. Inhale as you return to the upright position, arching back a bit and looking upwards. Repeat for a total seven bends, then relax.

Now repeat the technique, this time stepping forward with the left foot. Remember that the tension between your hands must be maintained during all bends.

Halasana is also a forward bend. Hastapadasana, Paschimottanasana are forward bends.

 

 

 

BACK BENDS:  Stand relaxed, with your arms at your sides. Bring your hands and press your palms together in front of your chest. Slowly raise your arms until they are overhead. Inhale and lean backward as far as is comfortable. Maintain the pressure on your palms and hold your breath for a moment. Exhale as you return to the upright position and then continue until you lean slightly forward. Repeat seven times, always maintain the tension in your arms by pressing your palms tightly together. Relax and let your arms rest at your side. Be aware that holding the back band too long may cause you to become lightheaded as you lean forward, so listen to your body in this respect.

Chakrasana, Ushtrasana, Bhujangasana are backbends.

 

 

 

 

 

SPINAL TWIST : Should you try to do the entire sequence on one inhalation, but if you run out of the air, catch a quick sniff. This exercise should not be rushed.

Lie face down on the ground, with your arms at your sides and close to your body. Inhale and slowly raise your torso as you arch your back and look up. At the same time, bring your hands up and place them flat on the ground, just under your shoulders. Continue to inhale as you slowly extend your arms and push your body for more of an arch in your back, as you look up at the ceiling.

Still retaining your breath, slowly twist to one side and look behind you. Return to the front. Twist to the other side and look behind you. Return to the center.

Exhale, slowly returning to the face down position and returning your arms to your sides. Perform this exercise a total of seven times, then relax.

Bhujangasana with spine twist, Vakrasana, Ardhmatsyendrasna are few examples of spinal twist.