Posts Tagged ‘yoga poses’

By Peggy Kelly, CYT

The more I learn about and practice yoga, the more amazed I am at its many benefits. Because of my background as a personal trainer and fitness instructor, I am aware of the benefits of exercise in general, however, yoga is clearly in a class by itself. There are countless reasons to love and appreciate yoga.

Physical Benefits

Physically, yoga improves flexibility, bringing greater range of motion to muscles and joints. Many yoga poses require a person to support the weight of their body in different ways, thereby increasing strength in many muscles. As one practices, muscles are not only becoming stronger, but more toned, long, and lean.

Another physical benefit is pain relief, especially back pain. People who sit down a lot may have tightness and spinal compression. Specific poses can address this effectively, bringing relief to the practitioner.

Yogic breathing provides another significant physical benefit of yoga. There is a calming of the central nervous system by bringing attention to the breath and using the lungs more efficiently. Learning how to properly inflate the lungs and exhale completely also promotes focus, clarity, has a calming effect, and helps with relaxation, thereby benefiting the yogi mentally as well as physically.

Stress Relief

In the busy-ness of life, we tend to get stressed-out, burnt-out, overwhelmed, and anxious. The prescription for this is to practice yoga. We know that being physically active helps alleviate stress, but yoga practice brings a keener awareness to one’s self in the moment. It provides a much needed break from stressors by applying concentration on the poses, as well as through relaxation and meditation. Personally speaking, in the weight room I’ve worked harder on those days when my stress levels were high. However, during the workout, I was typically still thinking about the things that were stressing me out. It’s different with yoga. When I practice yoga, my concentration turns inward as I focus on the postures, giving me the ability to cope with those stressors and put them in the proper perspective. That’s a wonderful way to alleviate stress.

What’s Happening on the Inside?

There are significant things occurring inside the body because of yoga, such as cardiovascular improvement, decreased blood pressure, and slower pulse rate. The heart is working more efficiently. Also benefiting are the circulatory and respiratory systems as they work more efficiently with consistent yoga practice. Yoga provides improved gastrointestinal functioning as well.

In addition, improved cholesterol levels, as well as reduced sodium and triglyceride levels can be credited to yoga. Practicing yoga helps to regulate and control hormone secretion, which means the endocrine system is more efficient.

Wait! There’s so much more! A balanced metabolism, which helps maintain healthy weight can be attributed to yoga. There may also be benefits to the immune system. And who knew that your internal organs could be massaged? Yes, yoga can do that, too! The practice of yoga helps improve the body’s ability to prevent disease, plus, as one becomes more attuned to the body, there is more awareness if something isn’t functioning properly.

It makes you stronger, provides consistent energy, and helps you sleep better. Yoga improves balance and increases body awareness. You will walk taller, sit more ergonomically, and have ways to stretch your body that are safe and effective, with the benefit of reducing aches and pains.

Mind-Body Connection

Not only are there wonderful physical aspects to yoga, but there is also a strong mind-body connection, such as calmness and positive moods. You can learn to use the concentration required for poses into other areas of life. As you continue to incorporate yoga into your life, your focus and ability to pay attention to details improves.

Non-Competitive

Yoga is non-competitive. This enhances a stress-free workout and deepens the introspective nature of yoga. Participants are encouraged to go at their level and to modify a pose as necessary in order to feel their best (as opposed to trying to feel the way they think the person on the mat next door feels). Yoga’s a personal experience.

Important Health Benefits

Those fighting or recovering from cancer can improve because of the benefits of yoga. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have an improved outlook.

Those who suffer from arthritis benefit due to Yoga’s slow, deliberate poses that provide relief from arthritis symptoms. Additionally, I read that when yoga is used in the early stages of muscular dystrophy that it can help return some physical functions. Amazing!

Then there are other ailments such as sciatica, back pain, and constipation that are positively impacted by practicing yoga. There are specific yoga poses that help ease the pain of sciatica. Constipation can be eliminated with yoga combined with a healthy diet. Practicing provides overall improved posture, which helps the digestive system work more efficiently.

Grace & Beauty Abound

Yoga is beautiful. The asanas are graceful and flowing. Meditation enhances that beauty immensely. As it becomes part of one’s life, the benefits can be profound. It’s like “mental floss”. There’s an increased inner awareness and spiritual aspect that is appealing because it rejuvenates, calms, and centers one’s self. As a Christian, my faith is enhanced as I meditate on God’s Word. This is a personal aspect of meditation that can enhance anyone’s spiritual life, regardless of belief or denomination.

Peggy Kelly is a certified Yoga teacher. She teaches Yoga classes in Billerica, Massachusetts.

By Robin Soderlund

Through the physical postures of yoga, one learns to control the body with the mind. When the mind is healthy and in control, the body releases “diseases,” and these diseases can be physical or mental. For years, adults have experienced the benefits that Yoga can bring them as they get older. Recently, studies have shown that children benefit as well from the yoga postures and breathing exercises, enhancing the physical, mental and spiritual aspects of their being.

As a Montessori teacher, I know that children learn through their environment, and through repetition and at their own level of ability, children can succeed at many tasks. This is the key reason why Yoga is essential for children’s health. A child can learn in a fun, social environment, yet still learn according to their ability and repetition. There is no competition in yoga. Children learn not to look down on other’s abilities as they learn compassion and respect through Yoga.

Yoga brings many benefits to children as they grow. These benefits are strength, flexibility and coordination, along with improved focus, increased self-awareness, and increased self-esteem. Children learn to breathe well, release stress, and relax completely. Through Yoga, a child’s motor skills are naturally strengthened. Just after a few weeks, one can see changes in physical strength, especially when teaching special needs children. These changes in turn make the children start feeling better about themselves, and may start taking better care of themselves. Their attitude toward life may also change.

We come into this world with what we are born with. That is why I would like to focus on the physical side of Yoga. At age ten, I found out I had scoliosis. I also had a seizure disorder. I am not sure to this day, if the scoliosis has anything to do with my seizures, although I do know scoliosis has an impact on neurological aspects of the brain. Both the scoliosis and seizure disorder are labeled as idiopathic.

A spine with scoliosis looks like an “S” or a “C,” and some of the bones in the spine can also be rotated slightly, making someone’s shoulders look uneven. One of my shoulders was always higher than the other one, so I was taken to a foot doctor. My left insole would wear down before the shoes actually wore out. Special moldings were made for my feet, so that insoles could be put in my left shoe. This way, my gait would appear straight.

My spine did not have much of a curve, and so I passed the testing in school, where you bend over and someone feels the curve of the spine. Because my curve was ‘borderline,’ I was never tested by a doctor. For years, my mother told me that I slouched, and she constantly told me that if I didn’t sit up I would get a brace. And so I sat up straight.

However, neither sitting up straight nor wearing the special insoles helped the scoliosis. Through my teenage years, I continued to have more seizures in public, and between those and my abnormal posture, my self-esteem started to decline. First, I worried about having seizures in school, and because I slouched, I was told that I was the “shy” one. I gradually took on that role and had no self-esteem whatsoever. Of course, this continued on into my life as an adult

At age 41, I began going to a Hatha Yoga Class twice a week. When I started Yoga, it hurt so badly. First, I was a little over weight, and my back and core were not that strong. Some days, my back was so tight and painful, but as I continued with yoga, the pain lessened.

I can honestly say, in the three years that I have done yoga, my back has improved immensely, but it has also been a painful process. My body is stronger, my core is stronger. I no longer feel the same way I did years ago about myself. I feel more certain of myself and more aware, and I have accepted myself for where I am in life. I feel more at peace, and I wish anyone with scoliosis could feel the same as me. It is quite liberating.

Yoga can have a huge influence on seizure disorders. I am an example of that as an adult. My seizures are often brought on by stress, and in the three years that I have done Yoga, I have not had a seizure. I still am on medication, but formerly I would have a seizure at least once a year, and sometimes more frequently. Yoga has helped me to control my stress levels, and I believe Yoga works not only for adults, but also for children.

If a child has seizures, Yoga can help reduce them. Seizures control the central nervous system. Doing deep diaphragmatic breathing helps restore normal respiration and can help to reduce the chances of going into a seizure. So if a child feels a seizure come on, they can try to prevent one with deep breathing. Practicing the asanas also helps balance the metabolism and the nervous system. Since many seizures are brought on by stress, meditation or relaxation techniques can help improve the blood flow to the brain and help to slow down stress hormones.

Even though there really is not a sure cure for scoliosis, I think that starting children young in Yoga can at least keep their spines flexible and help a child build a strong healthy back and body at the same time. It is very important to strengthen and lengthen the muscles that support the spine. Yoga focuses on keeping the spine straight and strong. Through the postures, children can gain a lot of strength and flexibility. The reason I feel Yoga could have a great impact on children is this: children at a very young age still have soft bones and their bones are growing. If they have a chance at acquiring scoliosis, Yoga can help them at least prevent it by having fun with their friends through the use of strong Yoga poses, pretending to be animals, making animals sounds, and through meditation and relaxation. The more a child can release stress and have fun working with the asanas, the more Yoga can help children who deal with seizures. Not that Yoga is a cure, but Yoga can certainly help prevent a seizure by calming the nervous system.

Along with the physical postures, a cool down or relaxation is always good for the spine, especially in corpse position. This allows for the mind and the spine to gently relax after working on the postures. Doing a step-by-step relaxation from head to toe helps release tension by letting go.

Yoga emphasizes breath awareness while doing the postures. Children with scoliosis may experience decreased breathing capacity, especially on the concave side. Yoga breathing is essential for these children, so that they can create more lung capacity and have more evenness on both sides. Concentrating on doing belly breathing or balloon breathing would be a great way to get more air into the lungs. Doing group activities where children are constantly moving would also encourage more lung capacity for these children.

Children at a very young age not only prevent disease through doing Yoga, but gain the lifestyle as well. Children gain interest in others and gain respect for people and the world around them. Children that engage in better health early on in life will live longer and healthier lives. These children then in turn become models of good health to their children and the world.

Robin Soderlund is a certified Yoga teacher for children. She teaches classes in Brainerd, Minnesota.

Written By Jessica Zarcone, CYT

For thousands of years, people have been using yoga to stay “flexible” both physically and mentally, making it ideal for athletes. An athletes body and mind must remain in peak condition. Yes, yoga does more, much more, than help you find inner peace.

With yoga spreading like wildfire in the athletic community (approximately 20 million Americans practice today), it is a important regimen with several benefits. Yoga is very gentle, is it practiced at a pace that suit’s you. Most athletes are familiar with the “no pain, no gain” attitude, necessary to build strength and speed. It serves them well and produces results. However if durability and flexibility are ignored, or injury and age are concerns, this aggressive approach can be counter productive. A gentler approach thru yoga is in fact the best way to utilizes strength to increase flexibility, as muscles grow stronger, they become more flexible. The saying in yoga goes “ If you feel pain, there’s no gain“.

Yoga poses are based on a system of stretches, balances twists, and bends, these poses exercises the entire body. What’s more, every forward movement is balanced by a backward movement, and every twist to the left is countered by a twist to the right, so no single set of muscles are overstretched. In addition, yoga works on more than just muscles- the spine becomes more elastic, the joints loosen, the lungs expand, the circulation is stimulated, and stamina increases. Yoga has the potential to offer real improvements to athletic performance, both physically and mentally. Athletes tend to already focus on breathing, however what they lack is uniform flexibility.

The flexibility component of yoga is very dynamic, stretching multiple muscles simultaneously in all three planes of motion. Also, rather than pushing and disregarding the body’s pain signals. Yoga teaches us to tune into all that we are feeling each moment. This awareness is very helpful for preventing and relieving stress or injury. Yoga allows athletes to better understand their body’s strengths and weaknesses, so that the weaknesses can be “worked on” over time. This will result in better performing muscles for the days to follow. The postures also develop a sense, common in dancers and gymnast, of where the body is in space, which is a necessary skill in any sport.

The type of strength developed in yoga teaches muscles to work equally and efficiently. The practitioner learns how to relax muscles that are not required and evenly uses the ones that are. The isometric strength and eccentric stretching used in yoga combined with the deep controlled breathing, is unsurpassed for building muscles that are resilient. This leads to more expedient healing from injury. Plus alignment practice improves response times and awareness of center of gravity, therefore improving balance.

Any prolonged or repetitive activities relating to work or sport can create muscle imbalances. Depending on the activity certain muscles are shorted, while others are lengthened and weakened. These imbalances can cause strain on joints and result in injury. Many athletes suffer from flexibility deficits. Since most sports involve the same repetitive motions, an athlete’s body becomes biased to those directional movements and positions. As a result, they become at risk of injury if they are challenged out of their available range of motion.

Hatha yoga starts with the body, and what holds the body together is the skeleton. Central to this frame work of 206 bones is the spine or backbone. It consists of 33 small bones called vertebrae, which are separated from each other by a disk of cartilage. The tissue is firm but flexible, just like that in your outer ear. These are the disks that “slip” when you lift things wrongly. The spine is not straight; it should have three natural curves, but poor posture can put the spine out of alignment resulting in backache and many other discomforts.

The pelvis, and hip bones are a basin shaped group of bones, pivotal to moving the body and also containing abdominal organs, such as the digestive system. It transfers the weight of the upper body to the legs and feet. Tilting the pelvis too far forward or backward results in poor posture and puts the spine out of alignment. It can also put unnecessary stress on muscles and internal organs.

Bones meet at joints, which are held in place by ligaments. The ends of the bones are protected by cartilage, and the joints are lubricated to make movement easier. The powerhouse of movements is the skeletal muscle, which is attached directly or indirectly to the skeleton. These muscles always work in pairs one contracts while the other relaxes. Both muscles and joints are easily damaged by the abuse we inflict on our own bodies.

All organs of the body, of course have a function, with the possible exception of the appendix. From the point of view of practicing yoga, the two most important internal organs are the lungs and the heart, which are part of the circulatory system. The lungs are responsible for taking in oxygen and getting rid of carbon dioxide. Their proper function, especially with modern levels of air pollution, is crucial to well being. Breathing exercises, pranayama, are important aspects of yoga. The heart pumps blood around the body, carrying nutrients and oxygen. Heart disease is one of the biggest killers in the western hemisphere, so a healthy heart and maintaining the correct blood pressure is literally vital. Learning to visualize the inner body, and send the energy of the breath to areas of need can increase the body’s healing power.

Of course, to benefit fully from yoga requires regular practice. It is not necessary to devote hours of every day to it, unless, of course, you want to. It is worth starting each morning with the Sun Salutations, even if your regular practice is only once or twice a week. Not only will this stretch the spine, limbs, and stimulate the circulation, it will invigorate and energize you for the day ahead and create a positive frame of mind. Think of it as a concentrated yoga program. Once you start it will be difficult to stop. The programs become successively more challenging, but there is no need to feel that all poses need to have perfect form, it is important to work at your own pace, it is not just about the poses, but about the breath and frame of mind while in these poses.

Methods of Hatha yoga abound and are varied, every teacher will have their own technique. However, it is important to be guided by a yoga instructor to help students quickly and efficiently reap the rewards. Traditional training programs sometimes overlook these areas.

When athletes go from one sport to the next, they may be “ in shape” but they may not have been using the same muscles from one season’s activities to the next. Each sport has it’s own unique movements and muscles used, demanding a holistic workout approach.

For example, golfers need to make sure their hips, thoracic spine (mid and upper back) and scapula (shoulder blade) open up in the rotational plane in order to prevent swing injuries to muscles and joints in other parts of the kinetic chain. Basketball players need to have excellent dynamic balance while in baseball , pitchers need a strong core, flexible back and hamstrings to maximally accelerate a pitch. A steady routine of stretching and therapeutic alignment, combined with controlled breathing, can keep athletes in shape all year and increase their enjoyment of each sport.

Since yoga is a gentle and non-competitive, an asset in a fiercely combative society. It encourages a healthy and preventive lifestyle, and aids recovery without recourse to drugs. Injuries obviously happen in sports where you are most challenged to be quick and strong, recovery from these injuries means continuing to explore your range of motion, promoting circulation, and bringing your mind to the area through the body scanning and general mental focus.

Practicing yoga while injured forces you to be more mindful and more careful. If you can take the element of fear out experimentation with your injuries and replace it with curiosity, keen observation, and a free breath, then you will not only help promote healing but also develop a more detached, less fearful approach. Complete avoidance of the injured area is sometimes the right course of action, but you should continue to work with different parts of your body as well as working with visualization and mediation.

No matter what the athlete is currently using for exercise and or training, yoga is extremely beneficial. Developing a regular practice of poses allows the athlete to be at his or her optimum performance. By gaining flexibility both mentally and physically, as well as growing stronger with balance and focus.

Aside from the physical and mental aspects of yoga, there is also a spiritual element. Basically, yoga teaches you about the connection with all living things and yourself. Through the discovery and realization of the connection that all living things have to each other, and element of camaraderie, non-violence and peace begins to shine through. So, no matter if you win or lose, you can be injury free, agile, and live with a sense of appreciation for your competitors and a feeling of peace.

While I consider anyone who practices yoga to be an athlete it is possible to injure yourself while in poses, it is important to know your limits. It is as if our body, and mind are puzzle pieces and when practicing yoga all the pieces fit perfectly creating a beautiful piece of art. There have been countless studies and trials done on the effects of Yoga and mental health, yoga and mental illnesses, yoga and physical ailments and disease for its growing respect in its preventive and healing qualities. With nothing to lose with everything to gain, try yoga today.

Jessica Zarcone, is a certified Yoga teacher, who teaches classes in the Denton Texas area.

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.

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