Posts Tagged ‘therapeutic yoga’

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Research About Breast Cancer and Yoga

Saturday, June 11th, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

Any claim regarding Yoga and specific ailments is subject to medical and scientific scrutiny. It is not enough to know that therapeutic Yoga works. Most of the motivation behind scientific research concerns why therapeutic Yoga works. Once again, the benefits of Yoga regarding cancer recovery are being carefully researched; but this time, two research groups from east and west are working together.

According to University of Texas MD Anderson Center’s new study about breast cancer and Yoga, the practice of this ancient healing art not only increases the quality of life for breast cancer survivors, but it also helps to balance hormones and fight fatigue in women undergoing radiation treatments. In findings to be presented to the annual meeting of the American Society of Clinical Oncology, in June 2011, researchers will attempt to establish the validity of claims that alternative and complementary medicine can benefit the health of cancer patients.

The clinical studies at MD Anderson – in conjunction with the help of Vivekananda Yoga Anusandhana Samsthana (VYASA), a therapeutic Yoga research foundation and university in Bangalore, India, and a well-known organization in India – used a combination of asanas, breathing techniques, meditation, and other methods of relaxation, to create a therapy regimen.

Results included better physical health, improved functioning, and a greater acceptance of the experiences with breast cancer. The program also helped patients gradually transition from close medical supervision to more independent lives. While practicing Yoga, obviously makes breast cancer patients feels better, another study showed that results can last as long as 12 weeks after the exercise program ends.

There are several ways that Yoga benefits breast cancer patients:

• Allows the body to relax (different from sleep)

• Calms parasympathetic nervous system

• Drains stagnant lymphatic fluid

• Regulates glands and releases “good” hormones

• Decreases depression by as much as 50%, based on clinical studies

• Massages organs so that they work more effectively

• Aids in reduction of hot flashes

• Teaches control of the breath, reducing pain, and oxygenating blood

• Reduces fatigue and joint pain

• Improves quality of sleep

• Promotes meditation and visualization techniques

Although Restorative Yoga – a gentle Yoga that relaxes the entire body – is frequently chosen, many Hatha styles can be therapeutically modified to help women during or after treatment. In 2010, researchers at Rochester University Medical Center, tested the results of specific types of Yoga techniques for breast cancer. These included gentle poses in sitting, standing, reclining, and transitional positions, as well as meditation and visualization. While these are effective, doctors advise against rigorous exercises, or Yoga, done in heated rooms.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

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Yoga Techniques for Shoulder Pain

Saturday, May 21st, 2011

yoga certificationBy Dr. Paul Jerard, E-RYT 500

The regular practice of Hatha Yoga is a great way to relieve shoulder pain. Pain in the shoulders often comes from the somatic holding of stress and tension in the musculature in that area. Shoulder pain can also develop from the misalignment of the spine and shoulder bones.

Repetitive activities, such as long hours of driving, or working while hunched over a computer console on a daily basis, can contribute greatly to shoulder pain. Additionally, pre-existing ailments and injuries can also cause shoulder pain, which sometimes need surgical intervention. For example: a rotator cuff tear will not heal without surgery, but satisfactory function and reduced pain, might be achieved without surgery.

In such a case, therapeutic Hatha Yoga will help; but whatever factors caused the initial tear must be eliminated. If the tear was caused by a required repetitive motion at work, and a person cannot change his or her line of work, then surgery may be a viable option. Yoga cannot change one’s job, but it may teach a person to move without causing further injury.

The regular practice of Yoga will help to release stress and tension in the shoulder area, while repositioning the body in proper alignment. The combination of cutting back on repetitive activities that cause shoulder discomfort, and a consistent practice of Yoga techniques to relieve shoulder pain, is also a viable solution. These changes will be the most effective non-surgical way to maintain health and ease pain in the shoulder area. The following are Hatha Yoga techniques to release tension and ease shoulder pain.

Hands over Head

This exercise is a basic Hatha Yoga warm-up (Palm Tree Variation) to realign the shoulder blades and spine. It is wonderful for releasing deeply held tension around, and behind, the shoulder blades. Start with your feet hip width apart, standing at the head of your mat. With your inhale, slowly raise your arms parallel to the floor, at shoulder height, with your palms facing each other.

With awareness, move your arms back into your shoulder sockets a few inches. You will feel the shoulder blades lying more firmly on the back. Hold for five seconds, and then gently (if comfortable) raise your arms straight up into the air, while maintaining the realignment of the shoulder blades. You will not be able to raise your arms as high as usual. The height of your arms does not matter, the “flatness” of your shoulder blades against your back is what will release the deep-seated tension behind the shoulder blades and realign your spine. Repeat this exercise two to four times. When you are finished, you will feel a sense of ease and expansion in the shoulder area.

Raising Arms Overhead with a Belt

This exercise is another very simple Hatha Yoga technique that is great for releasing shoulder pain. Stand on your Yoga mat with a belt or towel in hand. Grasp the belt or towel with your hands approximately two to three feet apart, depending on your level of flexibility and the size of your skeleton. With your in-breath, slowly raise your hands up, over and behind your head.

Keep your arms fairly straight, but do not lock your elbows. Only go as far as is reasonably comfortable. With your exhale, bring your arms back down in front of your body. Repeat five times. This Hatha Yoga technique will help to release tension in your shoulders, and arms, while exercising and lubricating the shoulder joints.

Conclusion

As an option – These two exercises could also be incorporated into Warrior I asana practice.  Never practice any exercise that causes pain within the joint. If you feel pain within the shoulder joint, you are pushing too far, or the exercise must be eliminated altogether. Any movement in Yoga, which causes pain within a joint, is usually not helping. Always consult with your physician or specialist to find solutions. Hot and cold therapy, acupuncture, massage, and medication, may also be viable solutions for pain reduction.

© Copyright 2011 – Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

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Therapeutic Yoga for Insomnia

Thursday, March 31st, 2011

yoga certificationBy Bhavan Kumar

Thousands of people have difficulty falling asleep or remaining in a restful state at night. Being unable to give your body proper rest can cause a number of serious issues. It can affect your health, your ability to perform to your maximum potential, and it can put a strain on relationships. If it goes untreated, it can reach the point of insomnia.

While there are many over the counter drugs, which promise restful sleep, it is often at the expense of being less than alert the following day. Responses are slow, and some people feel physically unwell. Thankfully, Yoga is a safe and effective remedy to sleeplessness.

It is important to establish an evening routine, in order to help your body fall into a pattern that relaxes the mind, body, and soul. Ideally, it will be a routine that works the body, while relaxing it at the same time. In this respect, Yoga is one of the best practices in order to achieve this state. Yoga is designed to physically work the body, but it also releases tension in the muscles and tissues. Facilitated by the breathing techniques, the practice of Yoga can re-invigorate the body in a way that also relaxes it.

The meditative aspect of Yoga helps to relieve stress, center the soul, and calm the mind. Self awareness is placed at the forefront, allowing emotions that may have been suppressed, to be let go. By dealing with these issues during your Yoga practice, you can more easily set them aside when it is time to quiet your mind for sleep.

Practicing Yoga, a couple times a week, will cause you to sleep better on a daily basis, even on the days that you do not participate in a Yoga routine. However, some people choose to perform a few simple Yoga poses, or breathing meditations, immediately before bed, to give them the boost they need to drift off easily.

Once you have been practicing Yoga for insomnia, you will learn which poses are the most relaxing for your unique body. Doing a little bit before bed, can ease your mind and relax your body. Others choose to simply lie on their bed and practice the breathing techniques. Because Yoga places great focus on self-awareness, you will learn to listen to your body and what it needs to become restful.

By practicing Yoga as a therapeutic technique to battle insomnia – your mind, body, and soul will reap the benefits.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

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Therapeutic Yoga for Osteoporosis Exercise

Thursday, March 10th, 2011

yoga certificationBy Kimaya Singh

Bone deposition and re-absorption are normal processes that happen throughout life. Disturbance in the delicate balance of this process may either lead to an increase or decrease in bone mass. Increased bone mass leads to stronger bones, but decreased bone mass, on the other hand, leads to weakened bones – a condition known as osteoporosis.

Therapeutic Yoga is a gentle form of weight bearing exercise, which can strengthen the bones of the skeleton. Osteoporosis is a disease characterized by very porous and brittle bones that breaks easily, but heal slowly. It tends to affect women more compared to men. The bones of the wrist, hips and spine are the most commonly affected.

Osteoporosis is usually seen in women during their menopausal or post-menopausal period. It can result in the collapse of the vertebrae which is manifested by a curved spine. Treatment for this disease includes hormone replacement therapy, and drugs such as raloxifen, calcitonin, and alendronate. Weight-bearing exercises (weight lighting, Yoga, Pilates, etc.) have also been noted to be an effective prevention and treatment measure for this disease, as they can produce compressive stress that can strengthen bones, especially the lumbar spine.

There are specific Yoga postures (asanas), which are recommended for patients suffering from osteoporosis. These asanas include the following:

• For the hip joints, seated postures (Virasana, Janu Sirsasana, Upavistha Konasana, etc.) are recommended, as they require a large range of movement, increasing mobility.

• For the spine, postures that require the back muscles to contract proved to be helpful. These include gentle supported backbends. One should start with modified backbends or tilt backs, before considering deeper backbends, as the latter may cause may cause pain and injury. Deeper backbends include postures like Ustrasana, Dhanurasana, Salabhasana, etc. Backbends must be done in a slow and gentle way – avoiding skeletal compression in the spine and with the supervision of a qualified Yoga teacher or medical professional.

• Standing and balancing postures, performed with a support (from a wall, chair, or another person) are also beneficial.

On the other hand, some Yoga postures that involve flexing the spine and supporting body weight with hands are not recommended, as they may increase the risk of bone fracture.

If one is planning to do these postures, start with the simple ones first. Immediately trying difficult postures will not do any good, as there will only be increased risk of injury. Gradually increase the intensity of your practice.

Also, though there are helpful yoga postures for osteoporosis, it is still important to consult a physician first to before practicing any of those postures. Always begin new Yoga exercises under experienced supervision. Experienced professionals can help better demonstrate the techniques, while providing a watchful eye, an assist, or a modification.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our of Online Yoga teacher training course, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

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!

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Therapeutic Hatha Yoga For Lower Back Pain

Tuesday, March 8th, 2011

therapeutic yogaBy Bhavan Kumar

New research shows that practicing certain types of therapeutic Hatha Yoga can help relieve chronic lower back pain. Specifically, Hatha Yoga combines classic asanas, controlled breathing, and deep relaxation. The Iyengar, Restorative, and Viniyoga forms of Hatha use props to help practitioners perform the poses properly regardless of flexibility, experience, or physical limitations.

Therapeutic forms of Hatha Yoga emphasize precise physical alignment of the entire body, while they build flexibility and strength by guiding practitioners through a specific series of poses. Although more people every year turn to Yoga for stress reduction and general wellness. Recently more new Yoga practitioners are following the specific recommendations of their doctors.

The many symptoms of chronic lower back pain are usually caused by misalignment of the pelvic bones or vertebrae. This pain can be intensified by tight, inflexible muscles and connective tissue. These conditions are compounded when the body tries to compensate for the misalignment and pain by preventing movement in the affected area.

Often sufferers of lower back pain stop exercising altogether, due to fear of pain and of further injuring the area. This further weakens the back muscles and sets up a cycle of pain and degeneration. Hatha Yoga poses can begin to target this area by relaxing and strengthening the lower back, realigning the skeleton, balancing the muscles, and relieving pain. Yoga strengthens the core muscles of the back and abdominals, stabilizes the torso and decreases pressure on the spine.

A study funded by the US National Institutes of Health and published in the September 2009 issue of Spine reported that twice-weekly, 90-minute sessions of Iyengar Yoga for at least 3 months resulted in the reduction of pain, an increase in mobility, and fewer symptoms of depression for patients with chronic lower back pain.

“The Yoga group had less pain, less functional disability, and less depression, compared with the control group,” said study author Kimberly Williams of West Virginia University. “These were statistically significant and clinically important changes that were maintained six months after the intervention.”

Aside from stretching and strengthening the affected muscles, the psychological and spiritual aspects of Yoga are significant factors too. Additionally, breathing exercises (pranayama) and meditation are very important in stress reduction and general health. Therapeutic Hatha Yoga, done with proper postures and breathing, provides an adjunct to standard medicine and a holistic option to those who suffer from lower back pain. Yoga offers a multi-faceted approach to wellness, with attention to physical, psychological, spiritual, and emotional balance.

© Copyright 2011 – Bhavan Kumar / Aura Wellness Center – Publications Division

Bhavan Kumar is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

To see a complete list of our online Yoga teacher courses, please visit the following link.

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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!

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Why Hatha Yoga Solutions Work for Back Pain

Saturday, October 23rd, 2010

By Dr. Paul Jerard, E-RYT 500

Yoga teachers often hear students tell them about a wide variety of reasons why they regularly attend classes. Chronic stress, back pain, weight control, and anxiety attacks seem to be the most popular reasons why students regularly attend Yoga classes.

Hatha Yoga is very often recommended for people who are coping with a variety of back problems. Yet, searching for relief from chronic back pain can be a quest in itself. Before one decides on a strategy for back pain management, he or she must discover the original cause of pain.

There are many different factors that can result in back pain, such as: lifestyle, work conditions, heredity, and trauma. The source of pain, itself, may originate in muscles, connective tissue, or the spine. Sometimes, the pain’s point of origin is harder to locate, because it is a reaction to more than one problem.

With all of the possibilities, it is wise to consult with your family physician, or a specialist, to find out the exact cause, and discuss possible solutions. Among the possible solutions is therapeutic Yoga. Why is therapeutic Hatha Yoga recommended so often?

When we have back pain, we begin to notice certain movements, and body positions that make our pain feel better or worse. Sitting, standing, walking, twisting, bending back, or bending forward, will make us feel relief the same, or worse pain.

All of these movements are related to body positions, which Yoga practitioners call: “asanas” (postures). This information about positions that give pain relief is not only useful to discover for pain management; it is also very useful for your family physician or a back care specialist. In many cases, the sharing of information with your doctor will reveal the source of the problem.

Learning which movements help us cope with pain will also teach us, which exact activities give pain relief to the body. This does not mean that the movement, itself, is a cure; but relief from suffering can be a wonderful state of life, if we have been coping with chronic back pain for days, weeks, months, or years.

For Yoga teachers who wish to help a growing population that suffers with back problems, it is wise to take additional courses in anatomy, physiology, kinesiology, assisting, skeletal alignment, and the proper use of Yoga props. Continuing education is the best method for opening the mind.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

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

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Therapeutic Yoga for Coping with Chronic Back Pain

Wednesday, September 22nd, 2010

By Dr. Paul Jerard, E-RYT 500

Many people, who suffer from back pain, hope that the pain will correct itself within a few days or weeks. When pain becomes chronic, more options for pain relief can be researched. There are many options for those who suffer from chronic back pain. Non-invasive forms of therapy include – chiropractic medicine, physical therapy, heat and cold therapy, massage therapy, and therapeutic forms of Hatha Yoga.

All of the above-mentioned therapies are proven to be effective. Most of them can be used in conjunction with the rest. In the case of therapeutic Yoga, it is compatible with any other therapy for coping with back pain. As a result of the aspects that a student acquires in Yoga practice, he or she will learn how to prevent recurring back problems, strengthen core muscles, practice proper posture, and learn how to reduce pain within days or weeks.

Proper posturing and asana practice is an important part of prevention. The body tends to become stronger and repairs injured muscles with regular Yoga practice. Improving one’s range of motion will also help students with tight or unbalanced muscular development.

One of the objectives of therapeutic Yoga, for students who need help with chronic back pain, is strengthening muscles that support the spine. When a student maintains a regular Yoga practice, this develops back muscles evenly, so that all of the core muscles work in harmony to protect the back.

Some of the following exercises will help students develop balanced core muscles:

Yoga Sit-ups

Abdominal Curls

Modified Boat Pose

Cat / Cow Poses

Wag-Your-Tail

Supine Spinal Twists

All of the above exercises should be cleared with your primary care physician or with your back care specialist. Once medical clearance has been given, it is also wise to consult with a competent Yoga teacher, who has a complete understanding of therapeutic Yoga for back pain.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

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


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Therapeutic Yoga Tips for Sciatica

Wednesday, September 15th, 2010

By Dr. Paul Jerard, E-RYT 500

Some people think that Sciatica is caused, only, by a herniated disc. While a herniated disc may be the leading cause, there are many other causes of Sciatica. Among the most common causes of Sciatica are: Degenerative disc disease, sacroiliac joint dysfunction, spinal stenosis, piriformis syndrome, and Isthmic spondylolisthesis.

Knowing there are many causes of Sciatica, we must realize there are many strategies for coping with chronic pain and pain flare-ups. Some people receive much relief from flare-ups with bed rest. In fact, bed rest helps for the short term; but it is not the solution, and too much bed rest will weaken back muscles.

To develop the best strategy for pain from Sciatica, it would be well worth your time to consult your family physician, chiropractor, or a specialist. Depending upon the exact cause of your pain, you should come up with a reasonable solution, by using a combination of strategies.

Why would therapeutic Yoga be a possible solution? Therapeutic styles, such as Viniyoga, Iyengar, and Restorative Yoga are designed to help anyone create a new and healthy lifestyle. Students learn how to manage their lives off the Yoga mat. Some Sciatic pain management strategies include: Identifying the pain triggers, working on optimum posture all day, stretching muscle groups during the day (especially the hamstrings), gently training core muscles, and knowing complementary exercises that relieve pain from Sciatica.

Identifying the pain triggers is easy. Which activities cause you pain? Make a note of every activity that causes a pain flare-up. You may not be able to avoid them all, but with the help of therapeutic Yoga, you will learn how to modify them. Is your chair the best it can be? Sometimes, the chairs we sit in need to be reinforced or discarded, until we find the right one; and we may have to monitor how much time we sit.

Working on optimum posture, all day, is a constant discipline. This is much different than going to a Yoga class for an hour and letting our posture slump for the rest of the day. Optimum posture keeps our spine straight and centered.

Stretching muscle groups, during the day, is a strategy that gives us instant pain relief. People who sit too much – need to get up off their chairs and stretch their hamstrings more often. At the same time, they need to stretch their quadriceps to keep the muscles in balance. Gently strengthening core muscles should be part of one’s daily strategy.

Lastly, mindfully learn complementary exercises that relieve pain from Sciatica. Walking, Hatha Yoga, swimming, running, or playing a sport that gives you relief, from pain, is a wise activity, and each one of these activities stimulates the mind.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

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

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Two Easy Therapeutic Yoga Techniques for Back Pain Prevention

Thursday, September 9th, 2010

By Dr. Paul Jerard, E-RYT 500

There are a number of Hatha Yoga styles that we can label as “therapeutic.” Among these styles are: Iyengar, Viniyoga, Restorative, Sivananda, and others. Each of these Yoga styles addresses skeletal and spinal health in a variety of ways.

When you consider the number of people who are coping with back pain, every Yoga teacher training should include a segment on back care, pain management, maintenance, and prevention. Let’s look at a couple of methods, anyone can incorporate into their day, in order to prevent back pain.

1. Strengthen the core muscles. This is an area of the body we would like to ignore, but when we do, it continues to blossom in size. A big stomach is not useful for supporting the lower spine.  Asana, alone, will not make a big belly shrink. We all know that eating moderately will help us control the size of our waistline.

That said – any asana or pranayama technique should be performed with balance in mind. If one performs hundreds of crunches, one must devote an equal amount of time to performing back-bending asanas. Crunches, alone, will tighten the abdominal muscles, but will stretch the back forward and out of balance.

This is why Bidalasana (Cat pose) and Bitilasana (Cow pose) are so beneficial for balancing the abdominal muscles with the back muscles. There are other methods, but these two simple postures, practiced as Cat and Cow, help us contract and stretch core muscles with ease.

2. Sleep with good posture. Many Yoga teachers know this, but few students are made aware of this concept. Most people find that the morning is filled with stiffness. Many chalk it up to simply “sleeping wrong.” The mattress, pillows, and foam mattress pads, we choose, should be of good quality. Much like the quality we expect from good Yoga props, these “bedtime props” are very important for back pain prevention.

When we sleep, we are, in fact, practicing Yoga asanas for many hours. Your spine will thank you for sleeping on your sides. Sleeping on the stomach is not recommended, and you should avoid sleeping on your back for long periods of time. Pillows, of different sizes, will gently lock you into a side-relaxation asana. If you wake up during the night, re-adjust your pillows and shift to the opposite side.

You should flip, or rotate, your mattress position every month. When a mattress is concave, you need to replace it. You can ignore it, but your back will let you know. Pillows and foam mattress pads should be replaced every 1 – 2 years. This will enable you to have better neck and spinal alignment.

There is also another reason for getting rid of old pillows and foam mattresses – this will help reduce allergies, dust, dust mites, dust mite remains, pet dander, hair, and body oils, that have worked their way into a pillow’s fabric. Some studies indicate that the weight of a pillow can double in three years.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher certification courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

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

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Yoga for Office Workers with Back Pain

Sunday, September 27th, 2009

DhanurasanaBy Paul Jerard, E-RYT 500

Therapeutic forms of Yoga have been around for thousands of years. Among the many ailments of humankind is back pain. Long before the personal computer was invented, people suffered with pain in their backs. Albeit, the usual source of our ancestor’s pains and aches were often related to manual labor.

From within Hatha Yoga, many therapeutic styles have sprung up. One of the most common ailments Yoga teachers observe, in students today, is pain that originates from the spine or the muscles surrounding the spine. Therapeutic Yoga techniques can be practiced as a form of prevention or as a remedy to chronic pain.

A physically, active lifestyle is beneficial to anyone who spends excessive time sitting. When we spend time sitting – during our commute, at our desk, operating a laptop, and watching television when we get home, we then need to spend time on good posture all day long.

In fact, we have to sleep in good posture with the best possible alignment. This requires the use of pillows, a firm mattress, and knowledge of proper skeletal alignment. However, most people are advised, by their family doctor or chiropractor, to practice Yoga or adopt an exercise routine which is beneficial to skeletal alignment. This may involve any form of exercise, which stimulates your body and mind or by attending Yoga classes.

During work hours, it would be advisable to drink a fair amount of water. Sometimes, the act of hydrating can create more fluids throughout the body. As the body sits still, the vertebrae tend to squeeze moisture out of the discs. With that said, it may be wise to lower your coffee intake during working hours. This is not a mandate to give up coffee completely, but to be moderate in your consumption.

If your office permits, it might be good to sit on a stability ball while you are at your desk, part of the day. This gives relief to the lumbar region, sacrum, pelvis, and hips. It is only natural to gently rock in circular and linear movements, as you are doing your office work, while sitting on the stability ball. To receive proper instruction, on how to use a stability ball, you may want to attend a specialized Yoga or Pilates workshop.

If you spend an hour of constant sitting, you should get up for at least five minutes and walk or practice Yoga postures. You could easily practice lunges, balancing poses, forward bends, back bends, lateral bends, or twists from standing or seated positions.

If you add small five minute segments of Yoga movement to your daily routine, your back pain will be reduced or eliminated.

© 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

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