Posts Tagged ‘yoga instructor’

By Dr. Rita Khanna

Sterility, which refers to the state of infertility, is defined as an inability to conceive a child after trying to do so for at least one year. Sterility can affect both men and women, with the cause involving either one or both parties. Both partners should consult a doctor in order to find out which of them requires treatment. For a man to be fertile, the testicles must produce enough healthy sperm to be ejaculated effectively into the woman’s vagina. For a woman to be fertile, the ovaries must release healthy eggs regularly. In addition, her reproductive tract must allow the eggs and sperm to pass into her fallopian tubes to become fertilized and implanted in the uterus.

EXAMINATION

In the case of men, a general physical examination will be performed, with discussions concerning medical history, illnesses, disabilities, medications, and sexual habits. Tests, such as semen analysis, hormone testing, transrectal, and scrotal ultrasound may also be performed. In the case of women, a doctor investigates the endocrine problems. Additional tests to determine sterility include: blood tests, an ultrasound of the ovaries, and hysterosalpingography to check for physical problems of the uterus and fallopian tubes. A laparoscopy can check the ovaries, fallopian tubes, and uterus for disease. Once a diagnosis has been made, you and your partner can consider the various treatment options.

YOGIC CAUSES

Sterility can be due to the couple’s state of health or due to psychological factors. Men, who are too tense, or nervous, are unable to produce the spermatozoon required for fertilization. The fear of being unable to conceive often prevents a woman from becoming pregnant. Unfortunately, even today, in some countries, including India, the entire blame for sterility is unjustly laid on women; and they feel unduly guilty, which can be a source of despair. After proper Yoga exercises, proper diet, and proper relaxation, so-called infertile couples are able to have children.

YOGIC MANAGEMENT OF STERILITY

Yoga has been proven to reduce the production of stress hormones, which can hamper conception. The study found that women, who practiced Yoga, were twice as likely to get pregnant than their female counterparts who did not practice Yoga. When trying to conceive, I recommend a gentle flow practice, with a focus on restorative poses. You do not need to avoid any particular poses, but do skip hot, vigorous, or dehydrating exercise. Both partners are recommended to adopt a Yoga program and practice it together with the guidance of a qualified Yoga instructor. The following are the Asanas, including one Mudra and one Bandha, which are recommended for fostering reproduction and combating sterility.

SHIRSHASANA: THE HEAD STAND

• By performing Shirshasna, the blood circulation is directed much towards the brain, thereby irrigating and regenerating not only this organ, but the entire nervous system.

• Some of the most important endocrine glands, situated in the area above the heart- hypophysis, pineal and thyroid, particularly the first two, are regenerated and maintained in perfect health by the head stand.

• It provides a remedy for seminal weakness. Since the testicles are situated between the bladder and the rectum, if these become overfull, especially the rectum of people who are constipated, nocturnal emissions may take place.

• Shirshasana also helps prevent premature ejaculation, where this is caused by congestion of the genital organs.

• It is also excellent for women suffering from certain uterine or ovarian troubles, or from downward displacement of the womb.

• This posture helps combat psycho-somatic imbalances and ensures that the organs remain highly active.

• When practicing Shirshasana, begin by remaining in this posture for five seconds. Then, gradually increase the length of time by fifteen seconds, every week, until a maximum of three minutes is reached. Be sure to practice this posture every day.

RESTRICTIONS

This Asana should in no circumstances be performed by those with hyper or hypotension, weak cervical vertebrae, by menstruating women, and those suffering from heavy cold, or who have problems with their ears or eyes.

SARVANGASANA: THE SHOULDER STAND

• Sarvangasana is the Asana par excellence for counteracting the faulty functioning of the thyroid and parathyroid glands and for revitalizing them. Situated in the neck region, these glands play a part in the correct functioning of the metabolism, influence one’s state of mind, and produce a considerable effect on the sexual maturing process. This delicate balance of hormones not only affects fertility, but also menstruation.

• Like Shirshasana, it remedies seminal weakness in men, arising from the degeneration of the testes, and gives a beneficial effect on the uterus and ovaries in women.

• The exercise can be repeated once or twice in succession, for fifteen seconds to three minutes gradually.

• The restrictions, which apply to Shirshasna, also apply to Sarvangasana.

VIPARITA KARNI: THE INVERTED POSITION

• This Asana is comparatively easier to perform than the Shirshasna and the Sarvangasna. All these inverted postures have a direct action on the brain, the thyroid, and other endocrine glands, and revitalize the entire organism. These Asanas produce a far-reaching action on the pelvic and sacro-lumbar regions, as also on the abdominal organs.

• They improve the circulation, thereby producing a tonic effect on the nerves connected to the sexual organs, and on the male and female reproductory glands.

• The exercise can be repeated once or twice in succession, lasting for fifteen seconds to three minutes gradually.

• It should not be performed by those suffering from high blood pressure.

VARIATION OF THE ABOVE ASANAS: LEGS ON THE WALL

Legs-up-the-Wall Pose is calming and brings energy to the pelvis. It also helps to increase micro-circulation in the reproductive tract. Most importantly, if practiced right after sex, it encourages the sperm to penetrate deeper into the female reproductive organs.

 MATSYASANA: THE FISH POSE

• Matsyasana is the counter pose of all the above Asanas. This Asana greatly helps the correct functioning of the thyroid gland (producing a tonic effect on it) and the endocrine system. It also eases constipation, and in the case of women, ensures a healthy uterus. It should be done for five seconds to one minute.

HALASANA: THE PLOUGH POSTURE

• This Asana tones up the nerves of the spine, linked to the sexual organs and the neuro-muscular system of the pelvic region.

• This Asana strengthens the male and female reproductory glands.

• It also regenerates the thyroid gland.

• It combats dyspepsia and constipation and has a beneficial effect on the liver.

• It can be practiced two to three times, in succession, for the duration of five seconds to one minute.

• The restrictions, which apply to Shirshasna, also apply to Halasana.

BHUJANGASANA: THE COBRA POSE

• This posture helps the blood circulation, regenerates the spinal nerves, the sympathetic nervous system, remedies insomnia, and obesity.

• This Asana helps correct irregular menstruation and ensures a healthy uterus.

• Bhujangasana is performed two to five times, over a period of five to ten seconds.

SHALABHASANA AND ARDHA- SHALABHASANA: THE LOCUST POSE AND THE HALF LOCUST POSE

• These two postures produce a beneficial action on the urogential system, the stomach, and the intestines.

• These Asanas correct functioning of the ovaries and that menstruation gets regular and painless.

• They should be practiced two to five times, in succession, for several seconds.

• The restrictions, which apply to Shirshasna, also apply to Shalabhasana.

DHANURASNA: THE BOW POSTURE

• This posture produces a tonic effect on the pelvic region and the digestive organs.

• It helps regenerate the male prostate gland, the endocrine glands, and genital organs of both sexes.

• It is also recommended to women as a way of ensuring proper functioning of uterus and ovaries.

• Dhanurasana can be performed two to five times for five seconds.

The Cobra, Shalbh, Ardha Shalbh, and Dhanur postures are excellent means of combating female sterility, resulting from the poor functioning of the reproductive organs and irregular menstruation.

PASCHIMOTTANASANA: THE POSTERIOR STRETCHING POSTURE

• This posture revitalizes the nerves connected to the genital organs, as well as the sexual glands of both sexes.

• It is recommended as a way of curing seminal weakness and controlling sexual energy.

• It is good for the sciatic nerve and especially beneficial to the sacro-lumbar, pelvic and abdominal region, in which it tones up the blood circulation.

• Paschimottanansana is performed, two to five times, for five to ten seconds.

• This exercise should not be performed by those suffering from spinal problems

JANUSIRASANA: THE KNEE AND HEAD POSTURE

• This Asana promotes health to the prostrate gland and helps cure prostatic enlargement problems.

• In the case of women, this posture strengthens the uterine muscles and fallopian tubes – while at the same time, improving the functioning of the ovaries.

• In addition, this Asana is beneficial to the nerves of the spinal column, which are linked to the genital organs.

• It is also good for the sciatic nerve and the sacro-lumbar and pelvic regions.

• Janusirasana should be repeated two to three times, on either side, for five seconds.

• The restrictions, which apply to Pashimottanasan,a also apply to Janusirasana.

SUPTA-VAJRASANA: THE SUPINE PELVIC POSTURE

• This posture produces a highly revitalizing effect on the reproductive organs and the entire pelvic region.

• It is also a powerful means of fighting constipation.

• This Asana is performed two times, in succession, for fifteen to thirty seconds.

ARDHA-MATSYENDRASANA: THE HALF MATSYENDRA POSTURE

• This posture guards against enlargement of the prostate gland and continues to rejuvenate the spinal column, and reproductive organs, until quite late in life.

• It is effective against constipation and dyspepsia.

• It is vey effective against an enlarged and congested liver, and spleen, and revitalizes the functioning of the kidneys, bladder, and genital organs.

• Ardha- Matsyendrasna should be performed two to three times, in succession, for five to fifteen seconds on either side.

BOUND ANGLE POSE: COBBLER’S POSE

This pose helps you stretch your hips and thighs. It increases circulation to the pelvic area, making this a great Yoga exercise to increase fertility and relieve menstrual pain.

BANDHA KONASANA: THE YOGA MUDRA FEET JOINED

• This posture stimulates the abdominal organs, the sacro-lumbar region, and ensures the correct functioning of the sexual organs.

• It helps ensure regular menstruation and is recommended to those suffering from urinary problems.

• Bandha Konasana should be repeated two to three times, in succession, for five to ten seconds.

YOGA MUDRA: THE SYMBOL OF YOGA

• This Mudra stimulates the brain by provoking an influx of fresh blood.

• It has a rejuvenating effect on the coccygeal nerves and on the sacral and lumbar plexus.

• It ensures the correct functioning of the abdominal organs and combats constipation.

• It also revitalizes the male and female genital organs.

• This Mudra remedies nocturnal emission and seminal weakness.

• It fosters control of sexual energy.

• Yoga Mudra should be repeated two to three times, in succession, for five to ten seconds.

UDDIYANA-BANDHA: THE RAISING OF THE DIAPHRAGM

• Uddiyana Bandha revitalizes the sacral and solar (lumbar) plexus – the latter controls the principal internal organs. The solar plexus is a vital centre connected with the sympathetic nervous system. It is the place where our vital energy, Prana, is stored. Solar plexus is the Sun of our nervous system.

• In addition, this Bandha helps purify the organism, stimulate the digestive organs, and fight against constipation and dyspepsia. It ensures proper functioning of the liver, pancreas, suprarenal glands, and genital organs.

• This Bandha may be repeated two to five times for five seconds.

• This should always be performed on an empty stomach and is not recommended to those with high or low blood pressure or with serious problems affecting the abdominal region.

The above Asanas, Mudra, and the Bandha revitalize the sexual glands and organs, the thyroid, the nerves, and other organs, which play an important part in reproduction. Besides these, practice of Pranayama,Yoga nidra, Concentration, and Meditation gives even better results. However, one cannot expect the body and reproductive organs to function correctly if one overworks, smokes, drinks too much tea, coffee, or alcohol, takes drugs, fails to eat a balanced diet, or indulges in emotional or sexual excess. Excessive emotion or passion is harmful, as you shall see in my next article.

TIPS FOR ENHANCING FERTILITY

• Conception is based on an intricate series of events. Every month, hormones from your pituitary gland stimulate your ovaries to release an egg or ovulate. Once the egg is released, it travels to one of the fallopian tubes. If you want to conceive, now’s the time. Have sex regularly around those dates.

• Use your day planner or another simple calendar to mark the day your period begins each month. Also track the number of days each period lasts. If you have a consistent 28-day cycle, ovulation is likely to begin about 14 days after the day your last period began.

• Keep a record of your basal body temperature to determine when you are ovulating. You can assume ovulation has occurred when the slightly higher temperature remains steady for three days or more.

• Check your vaginal mucus; if it has a stretchy consistency, then you are at your most fertile.

• Increase your supplement intake by taking folic acid, Vitamin B6, and B12 both before and during pregnancy.

• Eat healthily – by adding lots of fresh fruit and vegetables, as well as protein to your diet.

• Neti daily, and laghoo shankhaprakshalana, whenever constipation is present.

• Women should watch their weight, as being too thin or overweight, minimizes their chances of conceiving.

• Exercise regularly to maintain general health and well being.

• Men should wear boxer shorts, and take cool baths, to improve circulation around their testicles.

• Adequate rest, and a change of environment away from pressures, responsibility, social and family commitments, is important first steps.

• A restful and relaxing holiday, in natural surroundings, is highly recommended.

Good Luck…

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Website: www.yogashaastra.in

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

Paul Jerard, E-RYT 500

When you think about teaching Yoga classes, you always see the positive side of your life experiences. Every Yoga instructor realizes that the act of organizing, and teaching classes, becomes a life mission. Yet, life has “ups and downs” for all of us. There are days when students are seriously ill, you feel ill, or worse.

What is one to do? There is a belief that Yoga teachers, gurus, and swamis, should be in good health at all times. If we deeply believe that we are something beyond mere mortals, we are in for a “reality check.” Life has good and bad times. No matter who you are, you have feelings; and you can become ill. The best we can do is prepare for life’s many challenges.

There are Yoga teachers who are blind, deaf, have ailments, are in a wheelchair, or are experiencing grief. The following is a strategy for the obstacles we might encounter in life. No matter what we encounter, please remember that a positive mindset, and the power of prayer, can help in the worst of times.

Accept and Plan for Life’s Challenges

Each one of us looks at life from a different angle, but we cannot deny that life is full of challenges. Worrying or complaining about an obstacle will not make it go away. Look at challenges as a learning experience – to solve problems based upon your personal practice.

If we regularly practice pranayama, asana, meditation, and teach Yoga classes every day, but fail to handle our emotions during a crisis, is it a sin? No, but it does indicate that our Yoga practice did not prepare us for the emotional challenge we encountered. Life is the area where we apply the Yogic knowledge we learn and practice. If something needs to be improved, life and reality will let us know.

Have a Game Plan

Some people say life is not a game. Please explain that to my cats. To them, life itself is complete entertainment. They are mindful of every little thing, but not too serious about anything. Children also have this quality, and each of us does, as well. We all have an “inner child,” starving for a game, a laugh, and the desire to have fun.

When we become adults, we suppress the inner child and start to become rigid in our thinking. The mind is just like the body. So many people focus on training the body, but how many focus on training the mind? The key is to be flexible in the mind and prepare yourself for the twists and turns on this journey of life.

© Copyright 2010 – Paul Jerard / Aura Publications

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

Adjusting Triangle Pose

By Wendy Courtney

This essay on Yoga and its relation to Senior health is based on my past experience with my aging relatives and surrounding community and also from what I have learned from the Chair Yoga Teacher’s course.

I have lived in the country all of my life and a big part of that, was spent living with my grandparents, on the family farm. Over the years, I grew a lot of respect towards Seniors, probably because I grew up surrounded by Seniors like my grandparents, great-aunts and uncles and my great-grandmother, especially knowing their past and how hard they have worked all their lives, trying to make a better life for their children and their children’s children.

I was 11 years old, when my great-grandmother passed away at the age of 94. She was a petite lady but, as I recall “she had an appetite like a horse”, not junk food either, we ate mostly everything grown or raised off the farm, three square meals a day and every day, at the same time.

As I grew older, I came to realize that my great-grandmother probably lived that long was due to a well balanced diet, and by eating properly it helped her to have a lot of energy and energy she had, you would think a little woman at that age would sit around taking it easy and enjoying everyone catering to her, but not my great-grandmother, up to the time she passed away and even after she has fallen down the stairs a couple of times and even broken her hip, she would not give up. But their came a time my grandparents thought it would be a good idea to make my great-grandmother a bedroom on the main floor, but because there was no washroom on the main floor, they had put a port-a-potty in her room, she accepted the idea of having her bed on the main floor, but a port-a-potty, she was not fond of. So when she had a chance, when no one was looking she would still sneak up the stairs, two flights of stairs at that, not only to get ahead of my grandmother to make all the beds, which was one of her morning shores she always done, but it was especially to use the washroom, oh! How she hated that port-a-potty. I remembered there were times she would come to me and ask me to guide her up the stairs so she can use the washroom, which was fine with me, at the age I was, it was like playing a game and I was her look out.

So remembering those things and knowing the things that I know now shows that balancing nutrition, exercise, keeping a healthy mind and having determination, is very important.

Although my great-grandmother had to live off the land and had to survive with the things she had on hand and still managed to eat healthy, exercised, the kind of exercise that was performed, mostly by hard work, and having a healthy mind, like the willpower and determination she had to be able survive and not to give up and in comparison to the life of that of a Yogi, I know that Yogis prefer not to eat meat and such and tend to do stretching with deep breathing for exercise and truly believe in the power of the mind, but All in all, there are similarities between my great-grandmother’s way of living and that of a Yogi, like a well-balanced nutritious diet, exercise and a healthy mind, when all put together they play an important role.

Introducing Yoga to Seniors would be beneficial, because yoga is low impact which is easy on the joints and great for the body, giving it energy, it would also be great for the mind keeping it alert and great for the spirit, which helps to keep us happy.

Yoga has the benefit to suit all ages, no matter what age you are, but you must always consult your doctor first, before your perform any kind of exercise, with your doctors permission, you can profit the reward that yoga can offer. For instance, the breath, with the correct techniques, will promote youthfulness inside and out, by providing oxygen to the blood stream, which it will generate through your body to help heel, repair and rejuvenate the body, making you feel and look younger.

After you have accomplished the correct way of breathing you can add some Yoga postures. These postures are to be done slowly and steadily with the flow of your breath, this will help lubricate your joints, develop flexibility and create more energy. This is especially good for Seniors, who will get stiffer with age, joints will get dry and Seniors will become less energetic.

Any time when you feel stressed, you can learn to use meditation techniques, this can be done at any time and anywhere. Meditation is a combination of deep breathing and relaxation of the body and mind. This will help you find inner peace and it will open the mind.

We need to keep our aging community active. The Seniors today are aging well and in better health, but after retirement, many get depressed because they don’t know what to do with themselves, especially in small communities that don’t have much to offer. When depression sets in, it doesn’t take long for some kind of illness to occur and then their health deteriorates quickly.

The community, where I live is trying to get funds to build a Retirement Home for active Seniors, which is badly needed, especially for the ones that don’t have family. We have nursing homes for those who absolutely cannot take care of themselves and need supervision all the time, but these places are not suitable for active Seniors with mild ailments.

Introducing Yoga to Seniors will help prevent loneliness through group gatherings and that itself will help reduce depression, while getting the exercise they need. Although there is no cure for depression, there are ways you can learn to cope with it, depending on the severity.

For those with certain disabilities, Yoga postures can always be modified to suite that person’s needs, without putting stress on the body.

You don’t have to be fit as a fiddle to do Yoga, as long as you are of sound mind and able to understand the instructions, you can do it.

For example, if you happen to have a person with an old back injury and his back became deformed from stiffness over the years and that he is complaining of muscle spasms and back pain, Yoga can help but with only certain Asanas. Twisting should be a no, no, because that person probably has herniated disk and probably has loss of bone density in the injured areas, twisting may cause more injury.

First start with basic warm-ups and some breathing techniques and how to combine movements with the flow of the breath then properly show him some Asanas like; forward folds, cat pose, child pose, downward facing dog, plank pose and cobra pose, without straining himself and to let him know that he will not be able to do certain postures perfectly because the spine has healed and the muscles and the tendons have become tight making the curvature of the back out of lined, through time it may get better, but it may never become perfectly in lined, so this person may never be able to do certain Asanas and you and your student shouldn’t expect to do them either, the main purpose of introducing Yoga exercise is do relieve pain, not induce it.

Another example, of a person in her sixties, a little on the heavy side and diabetic, with hip and lower back problems caused from improper posture alignment, she also has shortness of breath, a touch of asthma, caused from many years of smoking and incorrect breathing habits which was diagnosed from a lung specialist.

Now this person can’t stand for long periods of time and can’t lie on the floor, so I would have to prepare Asanas to meet her needs. First I would show her correct breathing techniques and work on that for a good month or more until she gets the hang of it and that she can to them on her own, in her spare time. Then I would slowly introduce some Asanas with support of a chair. I would first inform her and show her how important of combining posture movements with the flow of the breath and the benefits of doing them correctly.

I would first show her Asanas postures while she sits on a chair and if she was able, some standing postures with the support of a back of a chair, even if only for a short time, doing a little bit of movements will become better, she will become more flexible and stronger through time. I would start with some basic warm-ups then show her forward folds, side stretches and leg pendulums, something easy and something she can practice on her own. Through time I can introduce her more Asanas to help her maintain good health, flexibility and strength.

For my conclusion, I would love to be able to have the ability to introduce Yoga to Seniors and to the community, to show them the benefits of Yoga and how it could be set up in a routine, so that they can perform in their daily lives.

Yoga can be done in the morning for those early birds, in the afternoon, in the evening and because Yoga is not strenuous, you can even do Yoga before bed and still get a good night sleep.

Yoga can be done alone or in a group, but it is preferable to have a Yoga instructor just to make sure the postures are done properly and that they are the correct postures for you.

You can set up a Yoga class outside in a warm, sunny day, in a community hall, at a Seniors retirement home for active Seniors or you can give private classes in your own home.

Most importantly, meeting and greeting with the people and knowing you are there in their lives, spending time with them, getting to know one another, and learning from each other things from the past, present and dreaming of our future and the best feeling of all, is the feeling of accomplishments, knowing you are helping people with great appreciation.

Well, I hope you enjoyed my essay, I hope I didn’t confuse you too much, sometimes I get my sentences backwards, because I am fluently bilingual, and I tend to do that sometimes.

Wendy Courtney is a Certified Chair Yoga Teacher. She teaches Yoga classes in Gracefield, Quebec, Canada.

By Dr. Rita Khanna

Yoga is one of the most effective forms of exercise for Sciatica related problems. As with any spinal injury, great caution is required when attempting any form of exercise, and this holds true for Yoga, as well. First, let us understand what Sciatica is. The sciatic nerve is the largest and longest nerve in the body. It starts from our spinal cord, in the lower back, and passes down through the hip, into the back area, of the lower leg to each foot.

The sciatic nerve controls the movement of many muscles in the thigh and leg, and also provides a means of sensory input to the brain. When the sciatic nerve becomes irritated and inflamed, it results in Sciatica. Patients with Sciatica may suffer from sharp pain through the lower spine, a stabbing sensation in the buttock, knee/ankle pain, or even numbness in the leg. This usually happens only on one side of the body.

COMMON CAUSES OF SCIATICA

There are many causes of sciatica, such as long sittings for desk jobs, pregnancy, dehydration, spinal degeneration, etc. Once you experience the symptoms of Sciatica, get evaluated by your physician to determine the cause. Some more common causes of Sciatica include Herniated Disc, Lumbar Spinal Stenosis, and Piriformis Syndrome.

HERNIATED DISK

Your backbone, or spine, is made up of 26 bones called vertebrae. In between them are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. A herniated disk is a disk that slips out of place or ruptures. If it presses on a nerve, it can cause Back Pain or Sciatica. Herniated discs are the most common cause of Sciatica.

SPINAL STENOSIS

It is a condition in which the spinal canal narrows and compresses the spinal cord and nerves, which cause pain in the low back, as well as pain, or abnormal sensations, in the legs, thighs, feet, or buttocks – or loss of bladder and bowel control. This is usually due to common occurrence of spinal degeneration that occurs with aging.

PIRIFORMIS SYNDROME

The Piriformis muscle is one of the small muscles deep in the buttocks that rotates the leg outwards. It runs from the base of the spine and attaches to the thighbone (femur), roughly where the outside crease in your sit bones are. The Sciatic nerve runs very close to this muscle, and sometimes, even through it. If the muscle becomes tight, it can put pressure on the Sciatic nerve, causing irritation and inflammation.

YOGA POSES

Yoga Poses, that provide Sciatic pain relief, are those that open the hips, and also provide a gentle twist for the back.  Some Yoga poses for Sciatica, that are particularly effective and easy to do, are Supta Padangusthasana, its variations, Utthita Parsvakonasana, Ardha Chandrasana, Bharadvajasan, Salamba Sarvangasna, Setubandhasana, Shavasna and Adhomukha Shavasna.

Do all these Asanas under a qualified Yoga instructor, because each specific condition may warrant a distinct approach to Asana practice. Use props, such as a strap and bolster, if you need the extra support. If you do not have all these, then you can use a scarf or belt as a strap and a stack of blankets or towels as a bolster. The following are very simple stretching exercises to reduce the symptoms of Sciatica.

SOLES STRETCHING

Sit with legs outstretched, with the feet a little apart – place your hands on the floor to the sides & just behind the buttocks – keep the back straight – straighten the elbows and, now stretch the feet forward & backwards, as much as possible. Hold each position for a few seconds. Repeat 10 times.

SUKHASANA (SPINAL TWIST)

Sit in simple crossed-legged position, with the fingertips on the floor besides the hips. Place the palm of the left hand on the outer right thigh. Now inhale, press the right fingertips into the floor and stretch the spine upward. Exhale, press the left palm into the thigh and turn toward the right. Look over the right shoulder. Hold for 10-30 seconds. Come back and repeat on the other side. Change the cross of the legs. Do this 3- 5 times each side.

GOMUKH (ONLY SITTING POSITION)

Sit with legs outstretched in the front, cross the right leg over the left leg, and place the right heel by the side of the left hip. Fold your left leg in and bring the left heel by the side of the right hip. Try to keep the knees together – one above the other. Sit in this position for some time, with normal breathing, and then change the cross of the legs. If you are feeling good while doing it, then repeat 3-5 times each side.

MAKARASANA

Lie face down, on the abdomen on the floor, or on the bed. Keep your legs apart about 2 to 2 ½ feet, toes out to the sides; heels are in facing towards each other. (If it is not comfortable, then bring the legs slightly closer and the tips of the big toes should touch each other). Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder).

Rest your forehead on your forearms. Keep the upper chest slightly lifted from the floor by adjusting the arms. Do breathing slowly, deeply, and consciously. As you breathe in, expand not only your abdomen but lower back and hips muscles, too. As you breathe out, feel total relaxation. Do this for 5 minutes, if possible.

MAKARASANA (HOLDING THE FACE)

Lie face down on the abdomen, keep both legs straight and slightly apart, raise the head up and rest the chin on the palms of the hands – with the elbows on the floor. Bring the elbows together and closer towards the body. Now from behind, bend alternate legs towards the hips with natural breathing for some time. Then do the same with both the legs by bringing the feet together.

SHITHILASANA (RIGHT SIDE)

Lie face down on the abdomen with the fingers locked under the head. Turn your head to the right side. You can adjust your arms if it is not comfortable. Then draw the right foot near the left knee and bring it closer to the right elbow. Place your left hand by your left side and your left leg straight. Do normal breathing as long as possible.

SHALBHASANA

Lie face down on the abdomen on the floor. Keep your leg straight. Bring your palms either under your thighs or by your sides. Rest the chin on the floor. Inhale, raise your right leg up, exhale, and bring it back very slowly. Repeat the same with the other leg. Do 3 times with each leg.

SHITHILASANA (LEFT SIDE)

Same exercise as mentioned above – now with the other side of the body.

VAJRASNA

Kneel on the floor. Let your right big toe overlap the left big toe, heels apart, sit down between the heels, knees together, hands on your thighs. Sit peacefully for 20 to 30 seconds with normal breathing.

SHASHANKASANA (POSITION VAJRASANA)

Inhale, raise your arms; while exhaling, bend down forward and place your arms, elbows, and forehead on the floor/ the block. Breathe normally for some time. Remain in this position for at least a minute. Allow your body and mind to relax.

SHASHANKASANA (VARIATION)

From Shashank pose, stretch the right leg out straight backward. Hold it for some time with normal breathing. Then come back and try to do the same with the other leg. Repeat 3 times each side. (If you do not feel comfortable, then stretch that leg out behind in which you do not feel pain).

CAT STRETCH (MARJARIASANA)

Sit in Vajrasana. Raise your body from your heels and stand on your knees. Lean forward and put your hands on the floor in front of you. Keep your knees and feet together. Inhale and raise your head up and stretch your neck backwards. Hold it for a while. Then exhale & look straight. Repeat it 4-5 times.

ADHOMUKHA SHAVASNA (POSITION VAJRASANA)

From cat stretch asana – lift the knees off the floor, forming a nice V shape with your legs. Hold the position for a few breaths. Make sure that your feet are in line with your hands and the same distance apart. Hold the position for a few breaths. Consciously stretch your legs & arms. Exhale and then rest your head on the block, if it is possible. Stay in this position for some time, with natural breathing then come back. Exhale and get into Vajrasana. Then rest in Shashankasana.

SHAVASANA

Lie down with the back on the Yoga mat. Keep your eyes closed. Arms are a little away from the body, with palms upward. Legs are apart about 3 to 4 inches. Keep the toes in the outer directions. Heels are facing towards each other. Keep the whole body relaxed, part by part, mentally. You can lie down in this condition as long as you desire.

MAKARASNA ON THE BACK

Lie down on your back, with legs straight and together. Bend the knees and bring the feet closer to your hips; keep your feet and knees together, and flat on the floor. Interlock your fingers below your head. Without lifting the elbows, inhale and start moving your head and knees in the opposite direction. Stretch the spine to the maximum. Come back to the center and exhale. Then do the same with the other side. Do this 5 times on each side.

SUPTA PADANGUSTHASANA & VARIATION

Lie on your back with the legs outstretched, soles of both feet touching the wall. Bend the right knee towards your chest. Place a Yoga strap around the ball of the right foot. Hold both ends of the belt with the right hand or with both the hands. Slowly start straightening the right leg up toward the ceiling until you feel comfortable.

Simultaneously keep pressing the sole of the left foot more firmly into the wall and the left thigh on the mat. Feel the stretch in your right calf. Initially, stay in this position for 20 -30 seconds. With practice, increase the time to 1 minute. Repeat the pose on the other side. Do this 3-5 times with each leg.

VARIATION

After you raise your right leg (step 1), exhale, then lower your leg with the right hand to the right, keeping it straight. Place your right foot on the block if you want. Keep your left arm sideways at your shoulder level. Pull on the belt so that you can feel the stretch in your leg. Press the left foot against the wall and the left thigh on the mat. Hold the pose for 20 – 30 seconds. Repeat the pose on the other side. Do this 3-5 times with each leg.

A FEW CAUTIONS

Before you start a Yoga practice, while suffering from sciatic pain, consult your health care provider and a qualified Yoga instructor; make sure you follow their advice diligently.

When performing the postures, be careful not to overstep your pain boundaries. If you experience pain, back off. You must find the program that best suits your body. Listen to your body.

Do not sit for long periods and avoid activities that worsen your pain, especially if you’ve been diagnosed with a herniated disc. When you do sit, always use a lumbar support. In most cases, extensive walking is also not advisable.

Be sure that you are adequately hydrating yourself with at least eight glasses of water each day.

The key to prevent sciatica is to prevent any damage to your lower spine. Maintain a good posture while sitting.

Finally, remember to continue with these poses long after the symptoms have disappeared.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Every once in a while, we receive positive feedback from visitors to our site, who have found answers and information, that helped their students.  To be an independent resource, for Yoga teacher information, is the purpose of the Yoga Teacher Community from Aura Wellness Center.

Let’s highlight some of the features that Yoga teachers, from around the world, can access from us.

The Yoga Teacher Training Forum was designed to help Yoga teachers, from any style of Yoga, to communicate with each other.  In truth, my participation has been somewhat intermittent.  When the forum was first designed, I had intended to check in a few times a day.  Lately, I am lucky if I can check in a few times a week.

However, Moderators have stepped forward and regularly answer questions on a variety of subjects.  The most amazing part of the Yoga forums is how many countries are represented within the membership. 

A Yoga teacher, from the United States, can write to a Yoga teacher from Iran.  Alternately, a teacher from India may be discussing aspects of Yoga, with a teacher from Canada.

With all that said, the Yoga forums, alone, have surpassed my original goals.

Let’s look at some of the other features that members regularly use for information resources.

The Yoga Teacher Training Blog is where you are at this moment.  We have managed to surpass over 1000 articles at this site, alone. 

Past issues of our newsletters give Yoga teachers some keen insight regarding deeper aspects of Yoga and about particular techniques.  Dr. Rita Khanna has been a regular contributor of information, where normally, most Yoga teachers would have to attend an Intensive.

The Audio Resource Center is still in its infancy, but it has 14 subjects that Yoga instructors, or serious practitioners, can reference. 

The Online Yoga Video Section also has a number of resources that anyone can access for free.  Granted, there are paid memberships for members who want to have 100 percent access.

Feel free to visit:  Full Screen, DVD Quality Videos

It is my sincere hope to make the Yoga teacher community completely interactive, so that anyone can have access to more information about Yoga.

© Copyright 2009 – Paul Jerard / Aura Publications

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul