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METRO WORKOUT

Stretched, in a good way

Photo:H.Vibhu

Get, set, go Begin and end a workout with stretches

Stretches are what you begin and end an exercise regimen with, explains fitness expert Jessica Rana. And for the uninitiated like me, I wondered how much more of stretching in an already overstretched routine. “Well, let me tell you then stretches will calm you down! One has to tune the muscles before exercise, for them to respond quickly,” she says with a wide smile. Jessica is the fitness instructor at Kkpas Dance Studio, Jawahar Nagar, Kadavanthra.

I begin slowly to the rhythm of soft classical music. I stand on my yoga mat, spine straight, back pushed behind and arms down. This posture itself makes me aware of myself. “Can you feel the stretch in your spine,” asks Jessica and I nod. Then follow me. I begin to copy her. “Slowly raise the hands to chest level and touch the ribs and stretch arms, up, up to the ceiling. Slowly raise your calf muscles, your toes, stretch your spine, stomach tucked in and join your hands in a namsate. Pause.” I do so continually feeling an energising stretch along the length of my body. “Slowly come down, heels down, hands down, pushing your back, both legs straight standing together. Reach your palm to your toes, look forward and feel the stretch in your lower back. Hold for a while.” Then I place the palms on the floor as Jessica does and wait. She gently takes her left leg behind, resting on toes, front leg bent. The other leg follows and we are holding our stretched bodies on our arms. Then we very slowly lower ourselves down pressing to the floor. Again we pause. Next we move on to our knees, palm down, looking up at the ceiling, as in a crawl position. We then go down, resting chin on the floor. In this face-down position, we move our hips up and come back to position on knees. “Arch your back holding the stomach muscles, like a cat,” says Jesssica. By now, I am in a mood to meow because I am enjoying the warm up. I am familiar with the movements and realise they are symmetrical, slow and have all your muscles activated. Soon Jessica is asking me to come up slowly. “Place your right leg out and then the left. Make a wide gap. I feel like a gymnast, with outstretched legs and slowly bring the forehead to touch the floor. Bring palms to the centre and lunge to your side extending your right leg outside. “Repeat with the other leg,” says Jessica. “Can you feel the stretch in your inner thigh, your waist? Repeat and walk in, in a little inward walk. Place your forehead to your knees and come up slowly. Stretch up again towards the ceiling, hands down to side and you are back to your straight self,” she concludes, giving me a deep, long look. Did I feel like a stretched rubber band? No, I was refreshed and calm after this basic warm-up, the preparatory to fitness.

Bottomline: It can be done by everyone below age of 60. It has to be done very slowly and relaxes the mind and body.

Downside: Stretches are just the introductory exercise to a fitness regimen.

Jessica Rana can be contacted on 9746123774 at KKaps Dance Studio, Jawahar Nagar, Kadavanthra.

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