General: Back pain is the pain at the end of spinal column and in the muscles connecting the bones. Both young and old get this pain and if it is not treated in time the disease takes a permanent shape. Ladies suffer backache to a great extent during the period of menstruation. At times this pain may result in fever if it is excessive. In general, the neck and back problems are referred to by various names, such as arthritis, spondylosis, rheumatism, fibrosis, slip disc etc. and when the pain extends to arms and legs it is termed as neuritis and neuralgia. In fact, all visceral organs are innervated through the spinal cord.

Anatomy of the Spine: Nature has provided us with long, strong and hardy bones in the back region of the body. The spine is made up of thirty- three small bones called vertebrae. These are held together by ropes called ligaments and in turn are protected by muscles which are strongest in the body. The spine, or back, carries out very important jobs in the overall functioning of our body.

To understand its role in the daily functioning of the body we first need to have some understanding of its physical composition. Within the vertebrae of the back there is a canal, known as the "spinal canal", in which runs the spinal cord. The spinal cord is the tail of the brain and descends to the near end tail of the spine, stopping a few inches short, at the level of second lumbar vertebra.

At the junction of these two vertebrae there is a hole on each side, through which emerge the spinal nerves. These nerves service and supply muscles, skin and other organs situated in the respective area. They also carry the information and orders to the brain which allow us to deal with situations and function on a daily basis. We can begin to understand, therefore, that these nerves play a very important & vital role in the functioning of the body.

The back bone is divided into different regions:

• Cervical region, the neck area
• Dorsal region, the chest area
• Lumbar region, the abdominal area
• Sacral region, the pelvic area
• Coccyx region, the tail bone area

Out of these regions, the bones of the lumbar region are the strongest and are protected by thick, strong muscles. This is because it has to endure the traumas and weight of our body whilst we are seated and is the area of the spine where most wear and tear takes place. Seeing how we spend 40- 50% of our whole lives sitting, we need the lumbar region to be tough and resilient. Back problems most commonly affect the lumbar region and when it is confined to this area alone it is called lumbago.

Many back problems and aches are caused due to wrong postures, modern food habits, negligence, lack of exercise, tension, stress, migraine, neck and back problems, or overweight etc. As we get older, or if we suffer repeated back trauma, muscles can also go into spasms as they lose their elasticity. In old age backache can also be caused due to the "brittleness" of the vertebrae (osteoporosis) or due to the degeneration of these bones from wear and tear. This stimulates the muscles, sending them into spasms, or it can press on the nerves causing nervous pain.

Yogic Cure: In Yoga great emphasis has been given to the spinal region. This is largely because it is thought that the main energy of our emotional body which surrounds the physical body, the aura, runs along the spine in Sushumna Nadi.

This is synonymous with the central spinal canal. Whilst the energy travels in this canal in both directions, it mostly travels upwards from Mooladhara chakra to Sahasrara chakra. With this action, energy is supplied to all parts of the body through different nadis or nerves. Correct posture whether we are sitting, standing or walking is vital in looking after our spinal region. There are lots of Yoga Asanas which have been described for this purpose, of which I have selected few which can easily be performed by every individual.

Makarasana: Crocodile Pose

Position of Readiness: Lie down on your back with legs straight and together. Bring the feet close to your hips, keep them together and flat on the floor. Interlock your fingers below your head.

Steps of Actual Practice: Without lifting the elbows, inhale and start moving your head and knees in the opposite directions repeatedly. Stretch the spine to the maximum. Do this according to your capacity. When done, come back and exhale.

Benefits: It is proved to be very useful in relieving the waist pains, neck pains, spondylosis, and displacement of the spinal disc.

Kati-Uthanasana / Ardha Chakrasana

Position of Readiness: Lie down on your back with legs straight and together. Bring the heels close to your hips. Keep them slightly apart and flat on the floor. Hold the ankles or if you can not hold them just keep the palms on the ground near the feet.

Steps of Actual Practice: Inhale and lift the hips and waist upwards as much as you can, breathe normally while remaining in this position, exhale and come back. Repeat this asana two or three times.

Benefits: It helps in relieving back pain.

Ardha Bhujangasana:

Position of Readiness: Lie face down on the abdomen with legs straight and apart, forehead on the floor.

Steps of Actual Practice: Place the hands directly under the shoulders. Inhale; raise your head and chest upward with forearms resting on the floor. When done, exhale and come back.

Benefits: It cures neck and waist pain. Cures slip disc and cervical spondylosis.

Bhujangasana:

Position of Readiness: Lie face down on the abdomen with legs straight and together, forehead on the floor.

Steps of Actual Practice: Place the hands directly under the shoulders. Inhale; raise the upper part of the body as high as you can. Draw your head far back by stretching the arms fully. Only go as far as you are comfortable. When done, exhale and come back.

Benefits: One gets pressure on the end of spinal column by this exercise and back pain gets relief.

Baddha-Naukasana:

Position of Readiness: Lie face down on the abdomen with legs straight and apart, forehead on the floor.

Steps of Actual Practice: Place both the arms behind your back. Interlock the fingers. Inhale; raise your chest, head and legs. The shape of the body will resemble a boat. When done, exhale and come back.

Benefits: This practice relieves pain in waist appreciably.

Ushtrasana – Camel Pose:

Position of Readiness: Sit in Vajrasana

Steps of Actual Practice: From Vajrasana stand up on your knees. Keep the knees and feet slightly apart. Place your hands on your back. Arch back and place your palms one by one on to the soles of your feet. Exhale and bend the neck fully. Push the pelvic region forward. When done, inhale and slowly return to the starting position.

In the initial stages this will be found a little difficult but once you get used to the position you will feel very good. (In the meantime just cross the arms at the chest and bend backwards.)

Benefits: Ushtrasana has proved a panacea and a boon for all the pain in the waist, hump and cervical spondylosis.

Neck Exercise:

Sit in a comfortable posture with your neck and back straight. You can sit in cross-legged, or in padhmasana, or in dandasana or in Vajrasana or on a chair or recline on your back with elbows on the floor in padhmasana. Relax and keep your eyes open or closed. Place both of your palms at the knees in. Mentally get ready for the neck movement.

1. Slowly bend your head forwards and try to touch your chest with your chin. Inhale as you move forwards. Now exhale as you bend your head backwards as much as you can but do not strain your neck. Repeat this 10 times.
   
   Contraindications: Cervical spondylitis
   
   
2. Exhale and Move your neck towards the right shoulder, inhale and return it to normal position, exhale and move your neck towards the left shoulder as far as possible, inhale and return it to normal position. This is the first cycle.
   
   Repeat this ten times on each side. Feel the tension release in the neck muscles and the loosening of the neck joints. Never exert any pressure at your neck.
   
   
3. Exhale and bend your head towards your right shoulder, inhale and straighten the head then exhale and bend it towards your left shoulder as far as possible, inhale and come back to the centre without raising the shoulders. This is the first cycle. Repeat this exercise ten times.
   
   
4. Now very slowly rotate your head clockwise and then anti clockwise like this. Exhale and bend your neck forward. Allow the chin to touch your chest. Now inhale and rotate the head downward, to the right, backward and then to the left side in a relaxed, smooth, rhythmic, circular movement. This is the first cycle of the exercise. Do these ten times in both the direction.
   
   Contraindications: Old aged persons, Person suffering from high or low blood pressure, and cervical spondylitis.

Immediately stop the exercise if you feel dizzy. Keep your eyes closed and recline in the Shavasana pose, only when you feel better, proceed further.

Note: While doing neck exercise, move only the neck and not the shoulders.

Overall Benefits: All the nerves connecting the different organs and limbs of the body pass through the neck. Sometimes the neck muscles get stiff due to bad physical or mental health. This stiffness also affects the blood flow and the various information passing through the nerves.

These asanas release tension, heaviness and stiffness in the head, neck and shoulder regions. Useful for those who work in the bended position for long hours. They are also useful for treating spondylitis and thyroid related problems.

Shithilasana on the stomach- Left Side / right side – Relaxation Pose

Position of Readiness: Lie face down on the abdomen.

Steps of Actual Practice: Place your head lo left side. Draw the left foot near the right knee and left hand near the face. Right arm is straight by your right side. Relax the whole body. Breathe slowly. For right side reverse the movements.

Benefits: This Asana provides rest to all parts of the body. It relaxes the muscles and is good for keeping mind calm and cool. It is a good sleeping posture too.

Bhramari pranayama:

Position of Readiness for Pranayama: Sit with straight spine in a Padmasana or you can sit in any other easy Asana. Close your eyes gently and be calm and rest the back of the wrists on the knees, join the tips of the index fingers to the tips of the thumbs while keeping the other fingers extended.

Steps of Actual Practice: Inhale deeply and slowly through both the nostrils each time; just do humming with lips closed. This is one round. Make few more rounds like this.

Benefits: By performing this Pranayama the speed of blood circulation increases. The practice of Bhramari Pranayama is helpful in the pain connected with all the joints and muscles.

In so doing we can avoid / cure most of the ailments of the back. Take care not to over stretch.

Anger is such a powerful, negative emotion. It is much similar to an amusement park ride you wish you had never tried. Many of us believe anger must just run its natural course. How could Yoga really help you with anger management?

Yoga helps develop awareness at all levels, and you must be able to identify the "triggers" to losing self-control. This technique cannot prepare you for every situation in life, but it can help you with knowing the source of your problems.

For example: Let's say we have constant fits of anger in traffic. We have identified part of the problem. To go a bit deeper: Are we worried about being late or do we just get anxiety in crowds and traffic jams? Once we know the answer, we can work toward a solution.

Depending upon the exact source of our anger, there could be a Yoga technique to solve it. If the problem is anxiety, while in a crowd or traffic jam, we can work on Yoga breathing techniques. In some cases, we may want to work on our Yoga breathing (Pranayama) - before we get into the car.

Attending Yoga classes will bring your mental, physical, and spiritual well-being into focus. You will learn Yogic relaxation techniques at the end of most Yoga classes.

You will also become much more aware of being short of breath, chest pains, feeling over anxious, heart palpitations, and any other unhealthy side effects that can be associated with fits of anger.

Due to your new-found awareness from Yoga practice, you may start to realize that an extra cup of coffee could be "digging an early grave" for you. Yoga practitioners are much more aware of their blood pressure than people who do not practice Yoga.

Hatha Yoga practice will allow your body to vent anger. Whether you practice a Restorative Yoga style that holds postures, or you practice a flowing Vinyasa Yoga style - the unhealthy negative feelings of anger, and its side effects, can be released from your body within a Yoga class.

Anger is similar to a mental toxin, which must be purged from your body on a daily basis. Pranayama, meditation, relaxation techniques, Yoga postures, and Yoga philosophy, may also help you with the power of forgiveness.

Forgiveness allows you to let past issues go. You must let anger go, with your past, for your own heath and well-being. It is extremely unhealthy to hold onto hate and anger.

In cases of extreme anger, a Yoga class might not be enough to help you rid your body, and mind, of your angry feelings. In such a case, you should seek professional counseling. Some psychologists, and psychiatrists, recommend Yoga and counseling to their patients. Only you will truly know which method, or combination of methods, gives you the best results.

© Copyright 2006 - Paul Jerard / Aura Publications

Some Yoga teachers forget the need for instruction at the beginner Yoga level. Recently, I have been guilty of that, as well. Many of your Yoga classes should still be geared toward beginners.

Our wellness center has just relocated to Attleboro, Massachusetts, with more focus on our Yoga teacher training program. We plan on having diversified Yoga classes for the public. However, before we have officially opened the door, we have more beginners than we have space for. The demand for beginner Yoga classes was far beyond my expectations.

What does this all mean? Any Yoga teacher will do fine with beginner classes, as the demand for the benefits of Yoga is also global. I hear similar stories from many other Yoga teachers in every part of the earth.

If you have been teaching and practicing Yoga all day - assist, cue, and guide, when you need a break. When you find yourself tired, do not be concerned with performing every Yoga posture in your classes. Most of all, make it fun and incorporate stimulating methods and ideas.

For internal healing and healthy lifestyles, Yoga teachers are on the right path. Most humans are disconnected from their bodies and run on "auto-pilot." This is much similar to the behavior of a pigeon. To link the mind, body, and spirit, in unity, is rare for pigeons and humans.

With global obesity on the rise, Yoga will not fade in popularity. There are too many people who are mentally detached from their physical body. This can be observed by the increase in the size of children.

This will require action on the part of everyone, but Yoga teachers have an opportunity to educate their students toward the best quality life. Teach your Yoga students about the doshas. If you need to know more about this, or any Yoga subject, get the continuing education required to help your students.

The demand for Yoga teaching services is great. Grow with your Yoga students. You are already a few steps ahead on the path of unity. That is the definition of any teacher: "One who has been there before." Your mission is to show them "the way."

Do not worry about physical feats, when performing Yoga postures. Yoga has pranayama, mudras, mantras, doshas, meditation, relaxation, chakra awareness development, and much more.

There is no doubt that you will be a safe Yoga teacher, when you have concerns about contraindications for Yoga postures. The safety factor is the most important aspect for a Yoga teacher to consider.

© Copyright 2006 - Paul Jerard / Aura Publications

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