Many people consider Ramadan, which starts today, as the year’s most meaningful time in their spiritual life.
Cow pose
During Ramadan, many people take a break from their usual workout routine, including yoga. But it’s a mistake to think that one should refrain from yoga while fasting.
Fasting is a part of yoga. Fasting, like yoga, seeks purification, which is important for spiritual growth.
Physically, fasting is very beneficial to the body. It gives a chance for your body, and digestive organs in particular, to rest, like a much-needed sabbatical for an overworked employee.
Periodic fasting allows your digestive system to recuperate from the rough treatment you may have given it by overeating or eating the wrong foods. It provides an opportunity to eliminate many toxins from your body.
Fasting also gives you time for spiritual pursuits. You can use the time you normally spend eating to meditate, read or pursue other valuable activities.
In traditional yoga, fasting lasts from sunrise to sunrise. Yes, you begin at sunrise on the fasting day and eat absolutely nothing. If your body is strong, you can also refrain from drinking. On the next day, you can break your fast by drinking lemon water, eating fruit and other suitable food.
Fasting and yoga complement each other perfectly. The more you detox, the clearer your energy channels become, and the greater the effects of the yoga on your system.
Gentle yoga practice can complement your fasting. The combination of gentle moving, stretching and twisting along with deep breathing exercises, speeds up the detox process. Yoga raises your energy level and aids the detoxification process so that the body remains fit.
Child pose
Poses such as forward bends provide relaxation by creating a gentle pressure in the forebrain and decreasing blood pumping rates, while back bends, such as the Cobra, pump oxygen-rich blood throughout the body.
As your energy levels and blood pressure are likely decrease, you may suffer from side effects such as dizziness in certain powerful back-bending poses. You can use props such as a chair, pillow or wooden block to prevent or alleviate the impact of such side effects.
Yoga’s focus on breathing increases oxygen in the cells and balances hormone production. The body becomes more relaxed, refreshed and energized.
The best time to practice yoga is before breaking the fast, when the stomach is empty, but you can also do it in the morning at least two hours after eating.
Here’s a gentle yoga sequence you can practice at home while fasting:
1. Cat and Cow poses (spinal rolls).
Come onto all fours with your hands under the shoulders, and knees under the hips. Begin to inhale and roll forwards, letting your belly drop and the chest push forward between your arms as you tilt the pelvis up and look up.
As you exhale, round your spine, lift your back as high up as you can as you tilt the pelvis in and let the head drop inward (like an angry cat). Do this between five and ten times breathing deeply but gently and effortlessly.
Savasana
2. Balasana (child’s pose)
Sit on your heels with your knees open wide, and your big toes touching at the back. Rest your forehead on the floor or a blanket, and extend your arms forward. Remain in this pose for a few minutes.
3. Supported chest opener
Place a couple of pillows or stack two-or three-folded blankets on a mat behind you. Place another folded blanket or a cushion on top of the pillows to rest your head.
Bend your knees as you lie on the pillows or blankets, completely relaxing your back while making sure it is supported and your head is higher than the rest of your body.
Once you feel relaxed, extend your legs and open them wide for comfort, allow the arms to rest beside the body. Close your eyes, or place an eye mask or towel over your eyes. Allow the belly to relax and stay in that position for five to ten minutes.
4. Viparita Karani
Place one or two blankets by a wall and sit sideways on them with your right hip and shoulder touching the wall. Bend your knees and keep the hip near the pillow as you lie on the floor and bring the legs up the wall. Your buttocks and much of your lower back will be on the blanket. Your upper back, shoulders and neck and the back of your head will be on the floor. Let your arms relax at your sides.
5. Savasana
Lie on your back with your legs to the side, and your arms at a comfortable angle away from your body. Let all your limbs, fingers and toes relax. Close your eyes and rest for at least five to ten minutes.
Before Savasana, you can sit in a comfortable position, one where you can maintain a straight back for a few minutes for Ujayyi breath, or alternative nostril breathing and then sit still for a few more minutes in a mindful meditation. Then lie back and give yourself a few minutes for ultimate relaxation. Happy fasting. Namaste.
— Photos by JP/J. Adiguna
