Yoga Postures for Back Pain - Tadasana

 

 

 

 

 

 

 

 

 

 

 

Tadasana.

Tada means Palm tree or Mountain.

In Tiriyak we bent side ways.

Where as in this one we need to stand straight.

only difference is we must stand on the Toes.

rest all the same.

Yoga Postures for Back Pain - Yoga Postures

In simple exercise postures

1. Leg exercise

2. Butterfly wings

3. Shoulder Rotations.

4. Head movements.

 

Important Yoga Postures for Back Pain

1. Bhujangasana                        2. Tiryak Tadasana

3. Shalabhasana                        4. Katichakrasana

 

5. Dhunurasana                        6. Trikonasana

 

7. Ardhamatsyendrasana       8. Veerasana

 

9. Tadasana                               10. Shavasana (when needed)

 

 

 

Also the following will benifit you in eradicating back pain

a. Balasan

b. Vibareetha karani

c. Eka paadha asana

d. Pavana mukthasa

e. Kandasan

Yoga Postures for Back Pain - Triyak Tadasana

 

 

 

 

 

 

 

 

 

 

 

 

Tiriyak Tadasana

Tiriyak means Slanting. Tada means Mountain or Palm Tree Asana means Posture

This is called Slating Mountain or Palm Tree..Posture.

 

Benefis

This Asana befits in the side ways stretching of the Spine where by any displacements or strain in side ways turning and sweing gats corrected.

An exercise for the entire Spine. 

This is good for Arthritis,Lumbar & cervical related issues.

Good for Anakatha and Mooladhara

 

Avoid

Any one can do. but dont stretch full at the initial stages as it may create some strain.

Pregnant Women can do only 1/4 portion of the exercise.

How to Do Tiriyak Tadasa

1. Stretch the legs bit so as to balance while doing this posture.

2. Bring both the hands away from the body to the chest position

3. Join both the fingers criss crossed.

4. Lift your hands above the Head while you start inhaling.

5. Now both the hands will be above the head in the fingures joined in crisscross position.

6. Inhale and Exhale.

8. Now Inhale and...

7. Slowly bend side ways to the right side.

8. Inhale 

9. Now slowly exhale and come back to center position.

10. Similarly inahale and exhale.

11. Inhale and bend side ways to the left side.

12. Exhale and slowly come back to the center position.

13. Inhale and exhale.

repeat this process. once you are comfortable stretch little more...

Pregnant women should do only up to the shoulder level bending only. if they feel even this is painfull must avoid bend and stop with liting the hands above the head levl only.

 

 

 

Yoga Postures for Back Pain - Kati Chakrasana

 

 

 

 

 

 

 

 

 

 

 

Kati Chakrasana.

'Kati' Means Weist. 'Chakra' means Rotate or Twist. Asana means Posture.

Twisting the weist is the meaning for this.

There are two ways of doing this. one keeping the hands straight another one fold and hold type.

Benefits

Good for Spine

Vertebre Joints.

Shoulder Joints.

Neck.

Digestive System...etc.,

Avoid

Pregnant women must avoid.

As this is a hip related mainly start with slow movement.

How to Do the Asana

1. Stand in straight position.

2. Keep your legs stretched to avoid fall.

3. Twist your left hand and place it in the back side way to the right side hip

4. Place your right hand palm on the left side shoulder

5. Breath. then release.

Similarly, do this on the other side.

 

 

Yoga Postures for Back Pain - Veerasana

 

 

 

 

 

 

 

 

 

 

 

Veerasana

'Veera' means Brave 'Asana' means Position.

This Asana makes a person sit like a brave personality.

we can compare this closly to Vajrasana though this is not.

Benefits.

Spine becomes straight.

knee joints gets strengthened.

Cyatic nerve stretches.

Mooladhara and Manipooraka gets activation.

good for digestive system.

Avoid.

People with knee ligement tear must avoid.

Pregnant women must avoid.

How to do Veerasana.

1. Sit straight on the mat.

2. Place legs criss cross in sideways.

3.Place both hands on the knee.

4. Inhale and exhale.

 

Yoga Postures for Back Pain - Sawasan

 

 

 

 

 

 

 

 

Sawasan

 

Sava means Idle. Asana means Position

 

This is just be idle position in a lie down posture.

 

This is simple yet very important.

 

Lie down on the mat. ensure none of youyr body parts

Touch the floor.

Close your eyes and inhale and exhale for 3 miniuts.

Slowly start watching from Tip to Toes in mind vision in circle.

Then stop at left leg.

Slowly focus internally though mind from left Toe to Thigh

Simlarly from right Toe to Thigh

Then lower Abdome.

Then upper abdome.

Then stomach

Then intestine

Then back portion od the stomach

Then chest

Then back side of the chest

Then neck

Then back side of the head

Front side of the head Tip

Them repeat from tip to Toe in circle and 

Pronounce internally

I am safe and healthy.

All my systems are functioning well.

All my worries are going away from me.

I am feeling fresh and clear.

Then relax fully

For 3 miniuts

 

Then slowly turn towards left side and slowly getup.

Yoga Postures for Back Pain - Trikonasana

 

 

 

 

 

 

 

 

 

Trikonasan

'Tri' means Three 'Kona' means Angle. 'Trikona' means Triangle. 'Asana' Means Posture.

This is a kind of Asana in which the Body converts in to a Triangle.

Benifits

This Asana carries many benifits.

The Spine side ways movement is eased.

Hip becomes flexible.

Good for Digestion

Intestine disorder gets regularised.

Abdomen gets strenth.

Rib side becomes fully functional.

Lungs get compressed and stretched.

Thigh bones becomes strengthened etc.,....

Avoid

Pregnant women must Avoid

People with 'Hiranya'should not experiment

Stretch needs to be soft and gentle.lower abdomen issue people needs to take care.

How to do TriKonasana

1. Stand Straight.

2. Spread your Legs.

3. Lift your hands sideways like a Bird.

4. Lift your right hand above the head.

5. Bend side ways towards the left side

6. Touch the left feet by left hand.

During this process your right hand should face sideways of the left side. 

Then do the same for the other side.

Yoga for Back Pain - Other Asanas

There are also other Asanas available. they are...

Ushtrasan

Balasan

 

 

 

 

 

 

Eka Pada Asana

 

 

 

 

 

 

 

 

 

Vibareetha karni

 

 

 

 

 

 

 

 

 

 

 

 

 

Pawanamukthasan

 

 

 

 

 

 

Kandharasan

Yoga Postures for Back Pain - Simple Exercises

Neck Rotation Exercise

Leg Rotation Exercise

Shoulder Rotation Exercise

Butterfly Exercise

Yoga Postures for Back Pain - Bujangasana

Bujangasan

 

Bujanga means Cobra. Asana means Position.

 

This Asana Looks like a Cobra lifting its head.

 

Benefits 

1. Back bone and stomach gets a smooth stretching.
2. This Deepens the breathing slowly.
3. Eradicates back pain. Good for Uterus.
4. Menstrual disorders.Improves digestion.
5. Shoulder gets strengthened.
6. Abdomen disorders gets regularised.

 

This works well with Swathisthana chakra.

 

Avoid 

Peptic ulcer 

Hernia

Intestinal

Tuberculosis ....patients must get guidance and practice.

 

Pregnant women must not do this.

 

 

How to do Bujangasana.

 

• Lie on the yoga mat inverted.
• Relax & Then slowly bring the hands adjacent to the shoulder and place it.
• let the tows be out.
• Then slowly take a deep inhale and lift your head and chest.
• Head must bend slightly backward.
• In position take 2 to 3 breaths. 
• Slowly lower down lie and relax.

Yoga Postures for Back Pain - Ardha Matsyendrasana

 

 

 

 

 

 

 

 

 

 

 

 

Ardha Matsyendrasana

'Ardha' means half. 'Matsya' means Fish 'Eendhra' means Chief 'Asana' means Posture.

Ardha Matsyendra means Chief of Fish or Bigger Fish Half Posture

Benefits.

This Twister give and activates virtually all major portions of the body viz.,

Head,Eyes,Neck ...to Toes.. 

All glands get revitalsied. Body functions get balanced.

A perfect Mind stability ensured.

This is what more we need to explain...

This is a Jewel in the Crown.

Avoid

Pregnant Women should not do this.

Recently operatred must avoid.

People with stiffness must do slowly.

How to do Ardha Matsyendrasan

Benefits.

1. Sit on the Mat.

2. Stretch your legs.

3. Fold the right knee towards the bottom of the left thigh.

4. Fold the left thigh and place it next to the right thigh in vertical position.

5. while doing so your right leg will be placed on the floor

and the left foot will be placed on the floor staright upwards.

now you are sitting in a twisted position.

6. Now slowly bring your left hand towards the back side of your body and place it parallel to the backbone on the floor.

This will enable the spine to lift straight.

7. Slowly bring your right hand and touch the folded right foot.

8. Turn your face towards the left side and see the left shoulder.

Inhale and exhale.

9. Similary repeat the process for the other side.

Yoga Postures for Back Pain - Salabasana

Salabasana

 

Salaba means GrossHopper or Locust

 

This activates Swathishtana Chakra

 

 

Asana Benefits

 

1. Strengthens the lower back and pelvic organs, and provides relief from backache, 
2. Mild sciatica and slipped disc as long as the condition is not serious . 
3. It tones and balances the functioning of the liver, stomach, bowels and other abdominal organs,
4. Stimulates the appetite.
5. It tightens the muscles of the buttocks. 

It also helps reducing back pains considerably.

 

Avoid

 

• Should not be practised by people with a weak heart.
• coronary thrombosis or high blood pressure.
• Those suffering from peptic ulcer,
• Hernia,
• Intestinal tuberculosis and other such conditions are also advised not to do.....
• Pregnants stricly avoid.

 

 

 

How to do Salabasana

 

• Lie inverted on the stomach with the legs and feet together and the soles of the feet uppermost.
• The arms may be placed either under the body or by the sides, with the palms downward or upward or the hands clenched.
• Stretch the chin slightly forward and rest it on the floor throughout the practice.
• Close the eyes and body should be relaxed
• This is the starting position. without straining slowly raise the legs as high as possible 
• Keeping them straight and together.
• The upward raised legs is produced by applying pressure with the arms against the floor and contracting the lower back muscles.Hold the final position for as long as is comfortable without strain.
• At the end slowly lower your legs and relax.
• Inhale while raising legs and have 3 to 4 breaths in the posture and exhale while lowering the legs and relax.
• This gives effect on the lower back, abdomen and heart and on synchronizing the breath with the movement.

Yoga Postures for Back Pain - Dhanurasana

Dhanurasana

 

'Dhanur' means Bow which is used for hunting.

 

This is a backward bending posture.

 

The great benefit of this Asana is this will rejuvenate and enable to maintain youth.

 

Benefits

 

• The liver, 
• Abdominal organs and 
• Muscles are massaged.
• The pancreas and adrenal glands are toned by balancing their secretions. 
• The kidneys are massaged and excess weight is reduced around the abdominal area.
• This leads to improved functioning of the digestive,excretory and reproductive organs and helps to remove
• Gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver. 
• Manages diabetes
• Menstrual disorders. 
• It improves blood circulation generally. 
• The spinal column is realigned and the 
• Ligaments, muscles and nerves are activated, removing stiffness. 
• It helps to correct Hunching of the upper back. 
• It strengthens leg muscles,especially the thighs.

 

Avoid

 

• Pregnant women should not practice this.
• People who suffer from a weak heart,
• High blood pressure, 
• Hernia, 
• Colitis, 
• Peptic or Duodenal ulcers should not attempt this practice. 
• This Asana should not be practised before sleep at night as it stimulates the adrenal glands and the sympathetic nervous system.

 

 

How to do Dhanurasana

1. Lie inverted and flat on the mat where in your entire body must be in inverted position.
2. Slowly fold your legs and Bend the knees and bring the heels close to the buttocks.
3. Catch and Grasp the ankle with the hands.
4. Keep the knees and thighs firmly on the floor and the
5. Arms straight throughout the practice.
6. Place the chin on the floor.
7. This is the starting position.
8. Tense the legs and push the feet backwards while raising
9. The head and chest as high as possible from the floor gently.
10. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive.
11. In the final position the head is tilted back.
12. Now have slow breath and you can see the body is tilting forward and backward.
13. Hold the final position for as long as is comfortable.
14. Relax slowly and lower the chest and head to the ground by releasing the legs.
15. Lie calm and relax.
16. Apart from abdomen and stomach this helps in vishuddhi chakra. 

 

 

 

 

 

 

Back Bone

Hiding inside a human body, this plays a vital role.

With out this, one cannot be in action.

Some of the facts about Back Bone 

Totally 33 Bones are there.

• 7 Vertebrae in Cervical C1 to C7
• 12 Thoracic T1 to T12
• 5 Lumbar L1 to L5
• 5 Scaral S1 to S5
• 4 Coccygeal.
• Spinal cord is 45cm long for men and 43cm for women 

 

1. Generally Backbone doesn't get affected that easily unless it is hurt.

   The most delicate area in Back Bone is Lower and the one inside the Skull area.

   When the Lower portion especially in the Coccygeal area gets affected,

   there might be a threat to life or paralyze might take place.  

   When the Top most portion which is very thin in nature gets affected will lead to coma.

    

Yoga Postures for Back pain - How does Yoga works

How does Yoga Works?

It is simple. it does a body tinkering.

When the iron is unshaped, a tinker uses many techniques to straighten the same.

Yoga works the similar way.

The preliminary exercises first of all ease the movement.

Secondly the comfort postures enable the Spine to move freely.

The Asanas perfect the same.

One has to wait a little long, continue the workouts as per the guidance.

 

Yoga while relaxing the nervous system also rejunevates the 'Chakraas' 

which are called as 'Energy Centers' in other words.

one need to take more care while doing these Yoga postures because

it involves breathing also.

Yoga Postures for Back Pain - General

In general, these are the parameters in which the backbone gets disturbed.

1. Excessive weight in the Stomach ie., Tummy.
2. Wrong posture while sitting constantly.
3. Falling backwards.
4. Improper twist and turn.
5. Lifting of weight in an uncomfortable manner.

 

What happens during discomfort  ? There are Gel present in between the bones. When compression takes place, this gets squeezed and the bones get close to each other. when friction takes place a pain will be felt in the adjoining Bones..  

Important thing to Note

There are internsic path present in side the Backbone, through which the vital activities takes place. this is the most critical component which activates the body in a hidden manner. a perfect backbone will not have much deviation it the path. if there are disarray in the spine structure, then this gets distrubed which will result in many functional disorders in the respective Glands. but these are genereally not given importance in the modern scientific world.