Posts Tagged ‘YOGASANAS’

YOGASANAS FOR THE ACHING BACK

Sunday, October 31st, 2010

By Dr. Rita Khanna

The spine in our body is like the trunk of a tree. It is made up of many small bones called, vertebrae. These vertebrae are further divided into five sections – namely, the cervical region (the neck area), which contains 7 vertebrae (C1 to C7); the thoracic region (the chest area), which contains 12 vertebrae (T1 to T12); the lumber region (the abdominal area) consists of 5 vertebrae (L1 to L5); the sacrum region (the pelvic area) consists of 5 vertebrae (S1 to S5); and the coccyx region (the tail bone area) consists of 4 vertebrae.

These are separated by discs, which allow the spine to bend. This structure of vertebrae and discs is supported, along its length, by muscles and ligaments. The spine threads through the centre of each vertebra, carrying nerves from the brain to the rest of the body.

CAUSES FOR SIMPLE BACK PAIN

Poor posture, lack of exercise, tension, stress, migraine, neck or back problems, overweight, standing, or bending down forward, for long periods, sitting in a chair that doesn’t provide enough back support, handling loads that are simply too heavy, a trip or a fall, due to degeneration.

PREVENTION OF BACK PAIN

To take good care of the back, use a chair with a correct backrest and sit with your feet flat on the floor or on a footrest, sleep on a firm mattress, adopt correct postures, whether you are sitting, standing or walking, take regular exercise, use relaxation techniques, and try to reduce your stress levels through Yoga, Pranayama, and Meditation. There are lots of Yoga asanas for a back problem, of which I have selected a few. They can easily be performed by every individual.

MAKARASANA (RELAXATION POSTURE)

• Lie face down on the abdomen, on the mat, with your legs apart about 2 to 2 ½ feet, toes out to the sides, heels are in, facing towards each other.

• Cross your arms, place your right hand on the left shoulder, left hand on the right shoulder, head and face tilted to one side.

• Take your mind towards the breath. Breathe in as slow as possible; breathe out as slow as possible.

• With each inhalation, expand the abdomen and touch it to the ground, with each exhalation, relax the abdomen.

• Do this asana for 11 breaths (inhalation and exhalation).

BENEFITS

It is useful in relieving waist pain, neck pain, spondylosis, and pain due to displacement of the spinal disc.

ARDHA BHUJANGASANA

• Lie face down on the abdomen, on the mat, with your legs straight, feet apart or together, toes facing outside, and forehead on the floor.

• Place your hands under the shoulders. Adjust the forearms, by keeping the elbows down on the floor. Relax the whole body.

• Inhale slowly and lift your head up, chest up, with forearms resting on the floor. When done, exhale and slowly come back.

• Do 5-10 times, depending upon the body condition.

• If you feel that 5-10 times is difficult to do at a stretch, then take a rest in between in Makarasana, and start the same asana again.

BENEFITS

This exercise gives relief to upper back pain.

BHUJANGASANA

• Lie face down on the abdomen, on the mat, with your legs straight, feet together, toes facing outside, and forehead on the floor.

• Place your hands directly under the chest; your thumbs should touch the nipples. Relax the whole body.

• Inhale, slowly lift your head up, chest up, and then hold there for some time, with normal breathing. After that, if you feel like it, roll your spine further back; otherwise, slowly come back, while exhaling to the starting position. See that the arms remain half bent at the elbows.

• Do 5-10 times, depending upon the body condition.

• If you feel that 5-10 times is difficult to do at a stretch, then take a rest in between in Makarasana, and start again with the same asana.

BENEFITS

One gets pressure on the end of spinal column from this exercise; thus, giving relief from the back pain.

BADDHA-NAUKASANA

• Lie face down on the abdomen, on the mat, with your legs straight, feet together, toes facing outside, and forehead on the floor.

• Put both arms behind your back. Hold the left wrist with the right hand; make a fist with the left hand – with the thumb inside.

• Take a deep breath. In the front body portion, raise the head, shoulder, and chest, and from the waist below, raise thighs, without bending the legs from the knees. The shape of the body will resemble a boat.

• Hold it, according to your back condition. When done, exhale, and slowly come back.

• Do 5-10 times, depending upon the body capacity. In between, whenever you want, you can take a rest in Makarasana, and start again with the same asana.

BENEFITS

The weight of the body will be borne by the waist, so the blood will also move towards the waist; thus relieving pain in the waist area appreciably.

KATI- UTTHANASANA

• Lie down, with the back remaining on the ground.

• Keep the palms, of both hands, on the ground.

• Now, bend both legs, one after the other, slowly from the knees, and bring these, right up to the buttocks.

• Keep the distance between the legs equal to the distance between the shoul¬ders.

• Now, transfer the weight on both legs, and hands, and raise the waist as much as possible; remain steady; breathe normally.

• In this position, Kati, which means waist, and Utthan, means raised. Remain in this condition for one to two minutes. If holding is not possible, repeat this Asana two or three times.

USHTRASANA

• Sit in Vajrasana, and from Vajrasana, stand up on your knees. Keep the knees and feet slightly apart, toes pointing back, and resting on the floor.

• Place your hands on your back. Inhale, arch back, and place your palms, one by one, on to the soles of your feet, or just grasp the left ankle with the left hand, and right ankle, with the right hand.

• Depending on your back condition, bend the head and neck backwards, as much as you can, without discomfort.

• Push the waist area slightly forward, if you can, and breathe normally.

• When done, exhale, and slowly return to the starting position.

• In the initial stages, take support of someone to hold you. This asana will be a little difficult, initially, but once you get used to it, you will feel very good.

• Do 3-5 times, depending upon the body capacity. After that, do Makarasana.

BENEFITS

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

DHANURASANA

• Lie face down on the abdomen, on the mat, with your legs straight, feet together, and toes facing outside.

• Bend the knees from behind, extend the arms backwards, and hold the ankles.

• Place the forehead on the floor.

• Inhale; raise your body from both sides, as high as possible, by keeping the knees and feet apart, as much as the distance between the shoulders.

• Bend the head backward, as much as you can, with ease.

• Hold it, as long as you feel comfortable.

• Exhale, and come back in the starting position – relax in Makarasana. Do 3-5 times.

BENEFITS

It is a wonderful posture, for those suffering from rheumatism, pain in the knees, elbow joints, frozen shoulder, and backache.

(Practice of Dhanurasana, on completion of Ushtrasana, is found to be very advantageous for pain in the waist).

OMKAR PRANYAMA

SITTING POSTURE

Sit in any comfortable posture, with the spine and head erect. You can keep your hands on your knees, in Gyan Mudra Posture, (join the tips of the index fingers, to the tips of the thumbs, while keeping the other fingers extended and loose). Close your eyes gently and relax all the muscles.

(Those who suffer from pain in the waist will not find it easy to sit cross-legged on the ground. At the time of sitting, they should take the support of a pillow, such that the buttocks remain a little above and the knees touch the ground).

TECHNIQUE

There is no scientific training necessary for practice of Omkar.

• Inhale slowly, and deeply, through the nose.

• Open the lips, and start chanting O, slowly, but loudly.

• Close your lips completely, and pronounce M.

• In this pranayama, AU is prolonged, and M is short.

• Do this practice for 5 minutes.

BHRAMARI PRANAYAMA

Bhramari Pranayama is akin to Omkar Pranayama – whereas, while chanting Omkar, your lips remain open, in Bhramari Pranayama – mouth remains closed.

TECHNIQUE

• Inhale deeply, and make a sound from the neck, via the nose, similar to the humming of a bee; then, simulate the sound of humming through the neck.

• Keep the continuation of hum¬ming as long as possible, depending on the capacity of containing the breath.

• Do not continue making an…. un… un… un… sound unnecessarily, if the breath gets exhausted. Keep the sound neither too high, nor too low, depending on the sound produced in your neck, and bring the sound out through the nose.

BENEFITS

By performing both of these Pranayamas, the speed of blood circulation increases; these are also helpful in reducing the pain.

SHAVASANA

• Lie down, with the face up, on the wooden bench.

• Relax the body.

• Keep both the fists open, legs a little relaxed, and widespread.

• Now, listen to the beating of the heart.

• Remain a witness of the inhalation, as well as exhalation.

• Create a feeling that your body is peaceful, composed, and completely disease free.

• In this manner, without the movement of any part of the body, remaining fully composed, having no restlessness of any type – go deep into a mentally quiet attitude.

NOTE

If you are feeling uncomfortable while doing Yoga Asanas by yourselves, do not push yourself. It will be helpful to actually sign up for some Yoga classes, where a professional teacher will guide you through each Asana, and will make sure that you are doing the exercise correctly.

AUM 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: email hidden; JavaScript is required

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).

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ENERGISE THE INTESTINES WITH YOGASANAS

Friday, December 18th, 2009

Dr. Rita KhannaBy Dr. Rita Khanna

A sure way to develop inner strength is to tone the abdominal region. Right under the skin – a sturdy wall, of four pairs of abdominal muscles, stretches over our internal organs. They are called the external abdominal oblique, internal abdominal oblique, rectus abdominis, and transverse abdominis. Three of these form layers that encircle the abdomen; the fourth is a pair of longitudinal bands. These muscles assist breathing, align the pelvis, flex and rotate the trunk, keep the torso erect, support the lumbar spine, and hold in the organs of digestion.

Abdominal Muscles Explained

The External Abdominal Oblique Layer runs diagonally from above, to downward, in the same direction as the external intercostals muscles. If you place your hands in the pockets of a short jacket, with your fingers extended, the fingers will point in the direction of the external abdominal oblique muscle fibers. The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left.

The Internal Abdominal Oblique Layer is in the middle. Its fibers also run diagonally, but in the opposite direction, from laterally and below, to up and medially in the same direction as the internal intercostals muscles. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together.

The Transversus Abdominis Muscles, the innermost third layer runs horizontally around the abdominal wall from back to front. You flex this muscle to pull in your belly. These three layers together act as a unit, helping to support the upper body and contributing to bending, twisting, and turning in a logical fashion. The transversus abdominis also plays an important role in maintaining a toned abdominal wall. You engage this muscle when coughing, sneezing, laughing, or exhaling forcefully. Pranayama practices, involving forceful exhalations, such as Kapalabhati and Bhastrika, provide an excellent workout for the deep transversus.

To feel this muscle contract, stand with your feet shoulder-width apart, bend your knees slightly and place your fingers on your sides, just below the rib cage. Now cough and feel the muscles under your fingers contracting forcefully. To contract this muscle even further, try Uddiyana Bandha (Upward Abdominal Lock), Agni Sara Dhauti (Cleansing through Fire) and Nauli (Abdominal Churning), which are used to massage the abdominal organs.

The Rectus Abdominis Muscles (rectus means straight) run vertically on either side of the middle between the pubic bone and the sternum. The main function of the rectus abdominis is to move the body between the ribcage and the pelvis. It provides stability to the torso. The rectus abdominis muscle is the one that, when well defined, gives your stomach a six pack look. To feel this muscle, you can do Navasana, Paschimottanasana, Setu bandha Asana, or Urdhva Dhanurasna.

OUR SACRED CENTER

The source of our vitality, the abdomen, is a sacred space in our bodies. It is an important center of energy and consciousness. Our thoughts and emotions are influenced by the gut. We have more nerve cells in the gut than we do in the combined remainder of the peripheral nervous system. In Kundalini Yoga, the digestive organs, glands, and the solar plexus of nerves are symbolized by Manipur Chakra. Its element is fire and its symbol is the blazing orb of the Sun. Just as the external Sun is the source of life, energy, and heat in our solar system, so our physical body and its metabolic processes are maintained by a healthy digestive fire; a blazing inner Sun. If this fire becomes weak, we suffer from sluggishness or malfunctions of the digestive system. We can have weakness in the body, indigestion, stomach, intestinal, and colon problems.

REASONS

We live in a time where there is little encouragement for paying attention to our body’s natural energy levels and giving it what it needs. So often when we are really tired, we ignore our longing for rest and manipulate our bodies with caffeine, sugar, and other stimulants to create a false sense of energy. We go on eating in the morning, noon, evening and night, whenever we feel like. There is no rule applying to consumption of food. The rule for eating is that one should not eat a second time until the food taken once is digested, but this discipline is not observed and hence we get constipation, gas, acidity, and ulcer – as a result of food remaining undigested. The result is food gets putrefied in the intestines, which results in chronic colitis.

THE FOUR FIRE YOGIC EXERCISES

Abdominal skin differs from much of the skin covering the rest of the body. It has a subcutaneous tissue that loves to hoard fat. Too much belly fat is unhealthy. The four fire exercises described below strengthen the abdominal region and protect the back. They relax and rejuvenate the nervous system and energize the body. Hence, even if one finds these exercises a little difficult, these must be done as they are of great use.

SITTING POSTION

 

sitting position

 

 

 

 

 

 

Spread a blanket or a mat on the floor. Sit with legs straight. Make L shape of the hands (fingers together, thumbs apart) and keep them just behind the hips; palms down. Lean back and support yourself on the forearms. You can first take support from the right hand; thereafter, on the left hand. In this position, the shoulder and head will remain lifted up. Lift the whole body, which is situated under the navel.

First exercise

 

exercise 1 cycling

 

Bend both legs from the knees, raise them up off the floor, and start cycling with natural breathing. Do 7 times clockwise and 7 times anti- clockwise.

Second exercise (Churning of the Abdomen)

 

exercise 2

 

 

 

 

 

 

Inhale, raise both the legs off the floor to 90 degrees, and rotate the body from the navel to the toes – clockwise 7 times and anti- clockwise 7 times, with the breath. When the legs are up – inhale; and when the legs are down – exhale. Pay more attention toward the exhalation.

Third exercise

 

 exercise 3

 

 

 

 

 

 

Inhale, bend the knees and bring them near the chest; then inhale again, raise the legs to 90 degrees, and straighten them completely; exhale and lower the straightened leg in a forward movement, parallel to the floor. This is one round. Repeat it 7 times. Then do reverse movements 7 times.

Fourth exercise

 

 exercise 4

 

 

 

 

 

 

Keeping the feet together – extend the toes, feet, and knees; inhale and raise both the legs to 90 degrees; while exhaling bring them back, not quite to the floor, if your strength permits. Repeat 7 times, or as many times as you can, without strain. Concentrate on the exhalation more – inhaling as required, and always breath evenly.

NOTE

To support the posture efficiently with intra- abdominal pressure, the diaphragm must be continuously active. If you watch your breathing carefully, you will notice that the posture feels more powerful when you exhale. If you take a deep inhalation, you will immediately sense a loss of abdominal and diaphragmatic strength.

BENEFITS

These exercises increase blood oxygen and decrease blood carbon dioxide. They strengthen the digestive system, massage the abdominal muscles, and help in reducing the size of the belly. These are excellent for persons suffering from indigestion, constipation, acidity, excess wind or gas, lack of appetite and diabetes. They are also useful for disorders of male or female reproductive systems, such as uterus problems, irregular or painful periods, menopause, hormones imbalances, leucorrhoea, itching, fungal infection, dryness, less sperm, etc. They are good for the preparation of pregnancy.

One can start these exercises 6 months before conceiving (the function of the uterus becomes alright). Along with it, do Omkar, Godohan Mudra, and Utkatasana.

PRECAUTIONS

These practices should not be performed by people suffering from severe backache, back conditions – such as sciatica, slipped disc, shoulder pain, high blood pressure, heart disease, ulcers, hiatal hernia, inguinal hernia, menstruation, pregnancy, or soon after abdominal surgery. If there is any doubt, please consult a competent Yoga therapist.

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: email hidden; JavaScript is required

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.

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Posted in Yoga for Health, Yoga Teacher Issues, Yoga Teacher Training | 8 Comments »

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