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.