Every festive season is a time of joy, celebrations, family gatherings and traditional food. Our routines sometimes change during the festive times of Diwali and Dussehra. Along with excitement, these celebrations sometimes involve long hours of travel, exhaustion due to the preparations, emotional highs and lows, and of course, indulgent eating patterns. This is why you need festive yoga to keep your health on track while you immerse yourself into the festive spirit. A yoga practice is perfect for all seasons as it helps our bodies and minds to adapt to the changing rhythms of Nature. If you continue to practice yoga during the festivals of Dussehra and Diwali , you will find enhanced energy to move around more confidently and gracefully.
Yoga and Rutusandhi During Dussehra and Diwali
The festivals of Dussehra and Diwali are about external and internal changes. Dussehra celebrates the victory of good over evil, and Diwali takes us from darkness to light. These festivals also coincide with changing seasons in many parts of India and mark the transition from monsoon to the winter season. These times of changing seasons are called ‘rutusandhi’ in Sanskrit.
This seasonal change brings various disorders and diseases if a person has less immunity and tolerance. Rutusandhi is the junction – the period between two seasons. The final few days of the previous season and the beginning few days of the upcoming season together make up the rutusandhi. In rutusandhi, one should slowly start letting go the practices of the previous season and including diet, lifestyle and behavior. Simultaneously, one should also slowly start practicing and adapting to the practices of the season that is upcoming.
The times of season change and cause changes in energy levels, mood, and immune power. Therefore, at these times, you have to be more careful about your health and follow healthy routines. If you maintain a seasonal yoga practice , and make the changes at every rutusandhi, your body may develop more immunity and you may always have high energy levels. For example, the practice of yoga for the winter season will keep you warm, flexible, and immune to the seasonal ailments that can sometimes affect you in the colder months.
In a Parisamvad, Dr. Jayadev Yogendra once said, “Actually, it is an arrangement of Nature. Nature is very clever. It sees to it that human beings and all living creatures are helped and benefited. But humans hardly join in it. They are burdened down with their worries. Animals will enjoy their spring season. You see them jolly, happy, and running here and there. During the winter season if one eats properly, does exercise, and is cheerful, the body immediately responds. Physical health improves; people can put on some weight; work efficiency is better.”
How to Adapt Your Yoga Practice for the Festive Season
As you approach the seasons of Dussehra and Diwali, shift your yoga practice slowly to include the activities surrounding these festivals. Let us see which practices can help you to do so.
Yogendra Ekpadasana
In the excitement and activity during the festive season, it is common to feel overwhelmed. A balancing pose like this one can help you to remain calm even when your schedule is tight.
Starting position:
1. Stand erect; keep the hands at their respective sides and the feet together.
2. Keep the legs straight. Body weight should be equally distributed from the heels to the toes.
3. Hold the neck straight, abdomen in normal contour and chin drawn in.
4. Focus your eyes at any one point straight ahead, keeping the mind calm.
Sequence of steps:
1. With the aid of the hands slowly lift the left leg and raise it up till it reaches the thigh of the right leg.
2. Maintain balance and adjust the left leg by pressing its heel tightly against the opposite groin; the sole of the left foot against the opposite thigh, toes pointing down.
3. After the balance is achieved, join both the palms in front of the chest in a prayer pose.
4. Keep the gaze fixed straight ahead on a point and maintain the pose, breathing normally (final position).
5. Return to starting position: Bring the left leg down gently, with the help of the hands and repeat the above steps with the right leg.
Recommended practice:
Practice every morning and evening, gradually increasing the time from a few seconds to 2-3 minutes, as per individual comfort.
Limitations / Contraindications:
Severe arthritis, lower back pain, sciatica, slipped disc and vertigo.
Weak legs, weak neuromuscular co-ordination may limit practice of this asana.
Benefits:
It strengthens the muscles of legs and spine.
It improves your body balance, endurance and alertness.
It stimulates many areas of your nervous system.
Yogendra Ardhamatsyendrasana
The festive season is a season of rich foods and traditional sweets. You may partake of these treats in moderation but your body may need some help in processing the excess. So twisting asanas like this can help to detoxify your organs and keep your digestive system in good condition.
Starting position:
1. Sit on a mat, legs fully stretched forward, feet and toes together–pointing upwards and hands besides the body, palms resting on mat.
2. Keep the back straight–neck and head in line, chin tucked in and held parallel to the ground.
Sequence of steps:
1. Fold the left leg and press the heel towards the perineum.
2. Pull the right leg up and interlock it against the left leg by placing the right heel to the left of the left knee.
3. Twist the trunk a little to the right and let the left hand hold the right ankle (in such a way that the right knee comes under the left armpit). Inhale normally.
4. Exhaling, twist further to the right and swing the right hand towards the left thigh, from behind the back, palm facing outward.
5. Simultaneously, turn the neck towards right shoulder. Complete the above steps 4 & 5, while exhaling.
6. Maintain this posture for a few seconds with the breath suspended (final position).
7. Inhaling, gently un-twist the trunk and the neck to return to the starting position, bringing the right hand back to its respective side.
8. Unfold the feet and stretch both the feet in front.
9. Now fold the right leg and repeat the above steps for the left twist, to complete 1 round.
Recommended practice:
Practice 4 rounds, with pause in-between rounds.
Maintain this pose, with slow rhythmic breathing, for 1 minute, alternately, on each side.
Limitations / Contraindications:
Hernia, hypertension, heart ailments, pregnancy, peptic ulcers and spinal injuries.
Benefits:
Tones and strengthens abdominal muscles.
Increases flexibility of hips and spine.
Improves digestive efficiency.
Yogendra Shavasana
The celebrations bring some physical and emotional demands. It is therefore essential to include a total relaxation asana like this in your daily asana practice to reduce tiredness, to let go of any stress, and to stay energized.
Starting position:
1. Lie supine with the face towards the sky/ceiling.
2. relax the neck and head and ensure the shoulders are resting on the mat.
3. Extend the arms 1 feet away from the body (by the sides) and the legs passively, kept 1.5 – 2 feet apart, to their full length.
4. Keep palms facing upward or to individual comfort.
5. Relax the facial muscles and lay motionless like a corpse.
Sequence of steps:
1. Close the eyes and follow normal rhythmic breathing.
2. Avoiding any movement of the body, consciously withdraw attention, by stages, and relax the sixteen vital (sensitive) zones (Marmasthanani) of the body, by paying attention to each part sequentially – (1) the tip of the toes (2) the ankles (3) the knees (4) the thighs & arms-simultaneously (5) the anus (6) the generative organs (7) the navel (8) the abdomen (9) the chest (10) the neck (11) the lips (12) the tip of the nose (13) the eyes (14) the space between the eyebrows (15) the forehead (16) the crown.
3. Maintain this relaxed state, incorporating semi-subconsciously, deep and rhythmic diaphragmatic breathing (final position).
Posture release:
1. Gently open the eyes.
2. Slowly lie on the right side for a few minutes before sitting up with the support of the arm.
3. Try to maintain the mental state as long as possible.
Recommended practice:
Practise for at-least 5 minutes daily.
Limitations / Contraindications:
Psychological disorder—depression
Benefits:
It relieves muscular and nervous tension.
There is relief from headaches, fatigue and insomnia.
It reduces anxiety and calms the mind—releases stress and tension.
Yogendra Pranayama IX – Anuloma Viloma
This powerful technique can regulate the natural way of breathing and bring balance between positive and negative effects of breathing on both the body and mind. It can bestow a sense of control and calm in the midst of the celebrations.
Starting position:
Do preliminary conditioning in Sukhasana or any other meditative posture.
If not possible to sit on the floor, sit on a firm chair with an erect backrest.
Keep the body above the waist straight and the spine erect. Eyes kept closed.
Sequence of steps:
1. Do a few rounds of normal inhalation and exhalation. Hold the right fingers to the nostrils – the little and ring finger resting on the left nostril and the thumb on the right one; the forefinger and middle-finger bent.
2. After exhalation, close both the nostrils and suspend breath (Shunyaka).
3. Now, releasing the thumb, inhale smoothly from the right nostril (Puraka).
4. Close both the nostrils and retain the breath for double the time of inhalation (Kumbhaka).
5. Releasing the left nostril, exhale smoothly from the left nostril, time equal to inhalation (Rechaka).
6. Immediately, inhale from the left nostril (Puraka).
7. Close both the nostrils and retain the breath for double the inhalation period (Kumbhaka).
8. Releasing the thumb, exhale smoothly the right nostril (Rechaka).
9. Close both the nostrils and suspend the breath (Shunyaka).
10. Now close the right nostril and inhale from the left one.
11. Do Kumbhaka for double the inhalation period and exhale smoothly from the right one.
12. Immediately, inhale from the right one.
13. Do Kumbhaka and exhale from the left one.
14. Do Shunyaka to complete 1 round.
15. After Shunyaka, take a few normal breaths and relax.
Recommended practice:
Practise daily, 5 rounds/day, starting with a count of 2: 4 seconds (2:4:2:2).
Limitations /Contraindications:
Children under 12 years should not practice.
Cardiac patients should NOT exceed their time capacity.
Benefits:
Experience quietude and inner harmony.
Sedative effect on the nervous system.
Balances the energies in our system.
FAQs
Can I practice yoga during the festive season when my schedule is busy?
Even if your schedule is packed with activities, you can still do yoga for 10-15 minutes just after waking up when the house is quiet.
What types of yoga asanas are best for the winter season?
Asanas which increase circulation, warm the body, and help build immunity are best. Focus on keeping the body active and preventing stiffness.
How can I stay consistent with my yoga practice during Diwali and Dussehra?
Consistency can be challenging during the festive season. So short, effective sessions rather than long practices ensure that you don’t skip your routine.
What are the mental benefits of yoga during festivals like Dussehra and Diwali?
Festive yoga helps to calm the mind and reduce stress. Yoga allows you to connect with the deeper spiritual significance of festivals, helping you experience them more fully and peacefully.
How does festive yoga benefit my immune system?
Yoga boosts circulation, stimulates the lymphatic system, and encourages deeper breathing, all of which help strengthen your immune system. Practicing regularly during the festive season can keep your body resilient against seasonal illnesses.
Overview
It is not difficult to maintain your yoga practice during the festive season. With festive yoga, you can stay healthy and energized while fully enjoying the celebrations. Remember, yoga for all seasons is about adapting your practice to the current environment, both external and internal. So, whether you’re celebrating Dussehra or Diwali, these techniques will help you honour both the festival and yourself. Let yoga help you transition through the changes of weather and life comfortably.