Get relief from lower back pain with these 8 yoga poses

These are the yoga poses from a spinal cord fracture patient who recovered and healed lower back pain.

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Yoga is the one stop medicine for almost all kind of health problems. The challenge is to practice them by synchronizing with your breathings. you know “Breath is the king of mind”.

There are many poses that gives relief from lower back pain. But there sis a reason why I mentioned these.

Let me tell you a brief story of mine. Exactly 2 years back, I met with major lumbar spinal cord fracture and left ankle fracture. Nerves damaged beyond repair. I underwent 2 times surgery for my spine. I tried all natural Ayurvedic medicines too but none worked. Doctor said, ‘I couldn’t expect that you will sit and go to bathroom, sitting for 10 minutes itself a great miracle’.

But I want my healthy life back. As a last try, I met yoga master who is Iyengar’s student. I told about my  fracture incident and everything.He is the one who gave me hope that I will be normal again.

I have been practicing these yoga poses for the past 8 months and I see fabulously great results. My sitting time increased to 2 hours. I got stamina in my body muscles.

So, the 8 yoga poses I discussed here has a great healing power in giving relief to your back muscles. Practice for atleast 3o days and do let me know at bharathula.pavani@gmail.com. I will be glad to hear from you.

Now, let’s get started.

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#1 Makarasana variation 1

Here are the two basic makarasna variations. A beginner can easily do this.While doing any asana, don’t make your mind busy with unnecessary thoughts. Bring the concentration to the pose you are doing and synchronize it with breathings.

Keep your spine in straight line and practice. keep your awareness on entire spine.

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Ref

Process:

  1. Get yoga mat and lie down on the stomach with the forehead on the floor.
  2. Keep your feet together with the tops of them against the floor.
  3. Then lift up your head and chest from the ground.
  4. Bend the arms at the elbows such that elbows are resting on the mat.
  5. Touch your cheeks with your palms and look straight.
  6. Take 20 normal breathings in this pose.
  7. While breathing, keep your consciousness on your lower spine.
  8. After 20 breathings, relax your arms in a comfortable position, widen your legs.
  9. Completely relax and take deep  breathings
  10. Repeat this asana for 6 times.

Breathing pattern: Take normal breathings in the pose. Once relaxed take deep breathings.

#2 Makarasana variation 2

Makarasana is also known as crocodile pose. This yoga pose helps in removing all stress related issues.It gives good relaxation to the back muscles. You will feel relaxation in entire nervous system if you do properly by synchronizing pose with breathings.

Benefits of Makarasana variations:

  • It removes indigestion and fatigue problems.
  • It gives relief from lower back pain.
  • It heals spondylitis, sciatica pains and lung disorders, respiratory problems.

DCIM100GOPRO

Ref

 

Process:

 

  1. Get yoga mat and lie down on the stomach with the forehead on the floor.
  2. Keep your feet together with the tops of them against the floor.
  3. Then lift up your head and chest from the ground.
  4. Bend the arms at the elbows such that elbows are resting on the mat.
  5. Now, slowly move your elbows close to the stomach. (as much as you can, don’t over strain….this is very important)
  6. Touch your cheeks with your palms and look down. Close your eyes.
  7. Take 10 normal breathings in this pose.
  8. If you can’t take 10 breathings in this pose for first time, take atleast 5 breathings. Don’t worry, slowly it will improve on practice. Slowly try to increase up to 20 breathings. This comes through practice.
  9. While breathing, keep your consciousness on your lower spine.
  10. After 10 breathings, relax your arms in a comfortable position, widen your legs.
  11. Completely relax and take deep  breathings
  12. Repeat this asana for 6 times.

Breathing pattern: Take normal breathings in the pose. Once relaxed take deep breathings.

Imp: If you feel dizzy or any kind of discomfort, lie on yoga mat in a relaxed manner.

#3 Bhujangasana variation 1

Practice this after below two yoga asanas:

  1. Makarasana variation 1
  2. Makarasana variation 2

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Ref

Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.(Look the image above).
  3. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel to each other.
  4. Taking a deep breath in, slowly lift your head, chest and abdomen but keep your navel on the floor.
  5. Bend your spine back as much as you can. face looking up. (look the image for ref)
  6. Close your eyes. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

#4 Bhujangasana variation 2

This is the second variation of bhujangasana.

Who Should Avoid This Pose? Pregnant woman, a person who had operations in stomach area recently should avoid doing this yoga pose

bhujangasana-cobra-pose

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Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.(Look the image above).
  3. Place your hands (palms downwards) besides your chest and head should rest on the ground.
  4. Taking a deep breath in, slowly lift your head, chest and abdomen but keep your navel on the floor.
  5. Bend your spine back as much as you can. face looking up.
  6. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

#5 Bhujangasana variation 3

This is the third variation of bhujangasana. Makarasana (both variations) and Bhujangasana are highly powerful yoga asanas in enhancing the strength of the spinal cord.

Benefits of Bhujangasana:

Both asanas shows a tremendous effect in giving relief from chronic lower back pain, removes spinal cord disorders.

  • It tones the abdomen.
  • It improves the functionality of digestive system.
  • It improves flexibility of the upper and middle back.
  • It improves blood circulation.
  • It frees you from stress,anxiety and depression.
  • It removes all respiratory disorders.
  • It stimulates function of the kidneys, liver.
  • It helps in weight loss, removes fat in stomach area.
  • It enhances the lungs functionality.
  • It removes problems related to uterus and ovary.
  • It gives relief from sciatica and asthma.

cobra

Ref

Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.
  3. Place your hands (palms downwards) besides your chest Head should rest on the ground.
  4. Inhaling, slowly lift up your head, chest and abdomen, thighs and arms as high as possible and look up. Keep your lower part of the legs (i.e; from knee cap to feet) on the floor. 
  5. Bend your spine back as much as you can. Face looking up.
  6. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

#6 Sethu Bandhasana

This pose is also known as Bridge pose which which helps in spinal cord strength and gives relief from lower back pain.

Benefits of Sethu Bandhasana:

  • It strengthens back and gives good stretch to neck, chest and hips too.
  • It improves blood circulation and digestion.
  • It gives relief from any menstrual disorders, menstrual pains and also from high blood pressure, asthma.
  • It reduces thyroid problems.
  • If you are feeling stress, anxiety and depression then you should definelty do this as this asana gives relief from all those as it calms your brain.
  • It also helps in weight loss. 

 

bridge_side_2

Ref

Process:

  1. Get your yoga mat and lie down flat on your back where your arms at your sides and palms facing down
  2. Now, bend your knees and keep your feet flat.
  3. Place your hips distance apart and parallel to each other.
  4. Bring your feet close to buttocks as much as you can, don’t overdo.
  5. Keep your arms at your sides and palms facing down.
  6. Now, inhaling, slowly lift your back as much as you can like in the above image.
  7. Support or balance your weight with arms, shoulders and feet.
  8. Feel the lifted up back and see that your thighs are parallel to each other.
  9. Lift your hips as high as possible. Don’t overdo you can slowly improve through practice.
  10. Take 10 normal breathings in this position.
  11. Exhaling, slowly come down and lie in a relaxed manner.
  12. Repeat this asana for 5 or 10 times.

#7 Salabhasana

Lower back pain is a very severe issue and only sufferers know how it feels. This is one of the effective yoga asanas that can improve spinal cord strength.

Benefits of Salabhasana:

  • It helps in strengthening spinal cord,thighs, shoulders, pelvic arms and hips.
  • It stimulates internal organs all over the body.
  • It removes indigestion, constipation problems.
  • It gives relief from stress and depression
  • It helps in giving relief from chronic lower back pain.
  • It also helps in reducing excess weight.

salabhaasana

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Process:

  1. Get yoga mat and lie down on your belly and place your chin on the floor.
  2. Place your toes on the floor where knees touching to the ground.
  3. Place your hands under thighs, inhaling lift your LEFT leg upwards as high as possible without bending your knees. your right leg should rest on ground. your chin remain on ground(look image for reference)
  4. Take 10 normal breathings in this position.
  5. After 10 normal breathings, exhaling slowly put your left leg down.
  6. Turn your face to right side (right cheek on the ground)and relax, take deep breathings.
  7. Now, again place your hands under thighs, inhaling lift your RIGHT leg upwards as high as possible without bending your knees. your left leg should rest on ground.
  8. Take 10 normal breathings in this position.
  9. After 10 normal breathings, exhaling slowly put your right leg down.
  10. Turn your face to left side (left cheek on the ground)and relax, take deep breathings.
  11. Now, again place your hands under thighs, inhaling lift BOTH LEGS upwards as high as possible without bending your knees.
  12. Take 10 normal breathings in this position.
  13. After 10 normal breathings, exhaling slowly put both your legs down.
  14. Lie in a relaxed manner and take deep breathings.

 

#8 Superman pose

Superman pose yoga not only gives relief in lower back pain but also helps in toning your abdomen. It is also called viparita shalabhasana. The pose is just like flying in the air so the name superman pose.

Benefits of Superman pose:

  • It strengthens spinal cord and this yoga asana is the best medicine for those who suffer from chronic lower back pain
  • It also improves blood circulation
  • It also strengthens shoulders, legs, arms.
  • It helps in toning the abdomen
  • Helps to stay in the moment. You just can’t think any other while doing this yoga asana.

Who can do?

  • Who wants to enhance the strength of spinal cord.
  • Who has chronic lower back pain or mild back pain.
  • Who had lumbar spinal cord injury or fracture.
  • Who has shoulder pains, knee pains.
  • Who wants to tone their abdomen.
  • Who wants to improve their consciousness or presence of mind can practice this superman pose yoga asana daily.

Who shouldn’t do?

Pregnant women shouldn’t do this yoga pose and also those who had recent surgeries in any part of the body.

3ad29ca80d3d4b49_superman_13-56-05-xxxlarge

Image Ref

Process:

  1. Get yoga mat and lie on your stomach with your toes flat on the floor and chin resting on the ground.
  2. Keep your legs close together with your feet lightly touching each other.
  3. Stretch your arms out to the front as far as you can.
  4. Take a deep breath, Inhaling lift your chest, LEFT hand, RIGHT leg and thigh off the floor. Your head looking straight.
  5. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.
  6. Now, again take a deep breath, Inhaling lift your chest, RIGHT hand, LEFT leg and thigh off the floor. Your head looking straight.
  7. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.
  8. Now, again take a deep breath, Inhaling lift your chest, BOTH hands, BOTH legs and thighs off the floor. Your head looking straight. (For ref, look First Image)
  9. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.
  10. Relax and observe your internal changes

#Final Thoughts

Yoga is 99% practice. Cater 90 minutes every day to practice yoga. It is better if you practice in the early mooring so that you will be energetic whole the day.

If you have any doubts while practicing yoga asana, contact me at bharathula.pavani@gmail.com or you can leave comment.I will reply to all.

Subscribe for more yoga poses that not only heals body pains but also helps in increasing concentration and focus of mind. If you like this post, please spread your love through sharing. It may help someone who is in need.

Yoga For Spinal Cord Strength

This yoga pose for spinal cord strength has great benefits apart from strengthening spinal cord.

Hi 🙂 How is yoga going on? Hope you are enjoying yoga.

Today I am gonna discuss an asana which is very powerful in enhancing the spinal cord strength.

Practice this yoga pose after these:

  1. yoga for lower back— Never strain yourself while practicing nay yoga pose. Do only how much you can and how much time you can hold the pose. Never ever strain your body.
  2. Yoga for lower back, 2nd pose
  3. Third asana in sequence
  4. For spinal cord strength
  5. 2nd asana in sequence

One asana or yoga pose never give better results. You need to practice sequence of yoga asanas everyday to see better results.

Here is one more yoga pose called setu bandhasana which helps in spinal cord strength. This pose is also known as Bridge pose.

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Benefits of setu bandhasana:

  • It strengthens back and gives good stretch to neck, chest and hips too.
  • It improves blood circulation and digestion.
  • It gives relief from any menstrual disorders, menstrual pains and also from high blood pressure, asthma.
  • It reduces thyroid problems.
  • If you are feeling stress, anxiety and depression then you should definelty do this as this asana gives relief from all those as it calms your brain.
  • It also helps in weight loss. 

bridge-pose-setu-bandhasana-big

Ref

Process:

  1. Get your yoga mat and lie down flat on your back where your arms at your sides and palms facing down
  2. Now, bend your knees and keep your feet flat.
  3. Place your hips distance apart and parallel to each other.
  4. Bring your feet close to buttocks as much as you can, don’t overdo.
  5. Keep your arms at your sides and palms facing down.
  6. Now, inhaling, slowly lift your back as much as you can like in the above image.
  7. Support or balance your weight with arms, shoulders and feet.
  8. Feel the lifted up back and see that your thighs are parallel to each other.
  9. Lift your hips as high as possible. Don’t overdo you can slowly improve through practice.
  10. Take 10 normal breathings in this position.
  11. Exhaling, slowly come down and lie in a relaxed manner.
  12. Repeat this asana for 5 or 10 times.

Note: If you had recent neck injury and back injury, avoid this pose. If you had lumbar spinal fracture and if it happened 2 years ago, then you can do this pose as I could do comfortably. I started doing this after 1 and half years of my spine fracture. If you are suffering from chronic lower back pain, yes you should definelty do this every day.

If you have any queries or suggestions or any other, you can contact me.

Yoga For Spinal Cord Strength, Weight Loss, To Relieve Stress

A very unique and powerful yoga asana that strengthens spinal cord and helps in weight loss

Hi 🙂 How is yoga going on? I have been discussing several asanas for spinal cord strength and for lower back pain. Today I am going to discuss very unique and powerful yoga asana that strengthens not only back but also abdomen muscles and which can stimulate reproductive organs.

This asana is called Dhanurasana or Bow-pose

Practice this once you are comfortable in doing previous yoga asanas I discussed

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What’s So Peculiar About This Asana?

  • Are you feeling so stressed!!! this asana  acts as a powerful stress reliever.
  • Looking to enhance spinal cord strength? this asana gives greater flexibility for spinal cord.
  • It is the perfect yoga asana for menstrual discomfort as it gives relief from all menstrual problems.
  • It is highly recommended for the people who have diabetes.
  • It also removes all stomach related disorders.
  • If you are looking for weight loss and fitness, then this asana works miraculously in reducing weight.
  • If you are struggling to reduce fat around your belly area, yes you should definelty do this daily along with other asana i mentioned.
  • It stimulates reproductive system.
  • It helps people who have kidney disorders in removing that problem.
  • It keeps your digestive system healthy.
  • It opens up neck, shoulder and chest muscles.
  • It also tones leg and arm muscles.
  • It improves blood circulation.
  • It gives relief from lower back pain.

Well, its benefits are numerous..

Let’s start practicing.

dhanurasana

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Process:

  1. Get yoga mat and lie on your stomach, keep your feet and hip width apart and your arms by the side of your body.
  2. Now, fold your knees and hold your ankles like in the below image.

bow-pose

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3. Inhaling in,slowly lift your chest off the ground and pull your legs up and back. (Lift as much as you can just like in the image above but don’t overdo)

4. Take 10 deep breathings. After practicing it regularly for 10 days, increase breath count to 20. (In this position, your whole weight of the body comes on your abdomen).

5. After 10 breathings, exhaling bring your legs and chest to the ground. Relax whole body and lie in your comfortable posture and take deep breathings.

6. Don’t overdo, this is very important. Don’t do beyond your capability. Do as much as you can. It will improve day by day through practice.

Warning: If you have abdominal surgery recently, avoid this asana. If you had spinal cord injury or fracture, then do this asana only after practicing the remaining asanas(that I discussed)  for 2 months

If you have any doubts or suggestions or anything, you can contact me at any time.

Yoga To Stay In The Moment

Can you stay for a minute without thinking? This yoga asana has the power to make you to stay in the moment

Can you stay in the moment without thinking?.

It’s not that much easy as mind is a monkey and it wanders here and there. Most of the people dwell either with the past events or with future thoughts.

Today’s present will be tomorrow’s past and no one can get back even if billions are paid. So, staying in the present and enjoying the moment is important as it helps you more in realizing your dreams.

Time is money.

Today I am gonna discuss very powerful yoga asana that has the power to make you to stay in the moment.

Superman Pose Yoga

If you are struggling to tone your abdomen, then superman pose yoga  that I am discussing today can tone your abdomen if practiced daily. You can get rid off excessive fat in stomach area.

Benefits of superman  pose yoga:

  • It also improves blood circulation.
  • It strengthens spinal cord and this yoga asana is the best medicine for those who suffer from chronic lower back pain.
  • It also strengthens shoulders, legs, arms.

Now, Let’s see the yoga asana:

Superman Pose Yoga

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First Image

Process:

  1. Get yoga mat and lie on your stomach with your toes flat on the floor and chin resting on the ground.
  2. Keep your legs close together with your feet lightly touching each other.
  3. Stretch your arms out to the front as far as you can.

superman-exercise

Ref

4. Take a deep breath, Inhaling lift your chest, LEFT hand, RIGHT leg and thigh off the floor. Your head looking straight.

superman-beginner

Ref

5. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.

6. Now, again take a deep breath, Inhaling lift your chest, RIGHT hand, LEFT leg and thigh off the floor. Your head looking straight.

7. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.

8. Now, again take a deep breath, Inhaling lift your chest, BOTH hands, BOTH legs and thighs off the floor. Your head looking straight. (For ref, look First Image)

9. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.

10. Relax and observe your internal changes

You will automatically keep awareness and will be conscious completely as you can’t think any thing while doing this asana expect concentrating. That’s the miracle in this yoga asana.

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Who Can Do?

Any one who wants to enhance the strength of spinal cord, who has chronic lower back pain or mild back pain, who had lumbar spinal cord injury or fracture, who has shoulder pains, knee pains, who wants to tone their abdomen, who wants to improve their consciousness or presence of mind can practice this superman pose yoga asana daily.

If you had spinal cord injury or fracture then practice till this asana for 3 months. After that only start with remaining.

Any comments(positive or negative) or suggestions or doubts, don’t hesitate to contact me

Stay healthy 🙂

Yoga For Spinal Cord Strength And Lower Back Pain

Salabhasana or grasshoper yoga pose can enhance spinal cord strength and gives relief from lower back pain

Well, who doesn’t want a healthy life?

If want, proper steps have to be taken. Diet and exercise are the two key essentials for a balanced healthy life. Exercise helps in keeping both mind and body healthy where as proper diet supplements it.

Yoga works as the best medicine in healing all health problems. If there is some problem in spinal cord, its not even possible to take breath. This is from my personal experience. After my spinal cord fracture, I faced severe trouble in taking breaths. Yoga has become my close friend that it takes care of my health.

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Lower back pain is a very severe issue and only sufferers know how it feels.Yoga is for every person. Even if you are healthy now, do exercise or yoga everyday so that no health issue can reach you in the future.

This is one of the effective yoga asanas that can improve spinal cord strength. It is called salabhasana which has names like grasshopper pose or locust pose.

Salabhasana or Grasshoper pose:

Benefits of this yoga pose:

  • It stimulates internal organs all over the body.
  • It is the perfect yoga asana as it strengthens spinal cord, thighs, shoulders, pelvic arms and hips.
  • If you are looking to reduce weight this asana has a miracle power over it.
  • It also relieves you from stress and depression.
  • If you have chronic lower back pain, you should definelty do this to get rid off pain.
  • It also removes indigestion, constipation problems.

Special Note:

If you had lumbar spinal cord injury or fracture, you too can do this pose only after practicing previous asanas I discussed for 3 months. I personally got benefited. All the yoga asanas I am discussing here helped me to stand and sit for more time. It helped in strengthening my spinal cord.

salabhaasana

Image Ref

Process:

  1. Get yoga mat and lie down on your belly and place your chin on the floor.
  2. Place your toes on the floor where knees touching to the ground.
  3. Place your hands under thighs, inhaling lift your LEFT leg upwards as high as possible without bending your knees. your right leg should rest on ground. your chin remain on ground(look image for reference)
  4. Take 10 normal breathings in this position.
  5. salabhasana_half_locust_pose_tkznbo
  6. After 10 normal breathings, exhaling slowly put your left leg down.
  7. Turn your face to right side (right cheek on the ground)and relax, take deep breathings.
  8. Now, again place your hands under thighs, inhaling lift your RIGHT leg upwards as high as possible without bending your knees. your left leg should rest on ground.
  9. Take 10 normal breathings in this position.
  10. After 10 normal breathings, exhaling slowly put your right leg down.
  11. Turn your face to left side (left cheek on the ground)and relax, take deep breathings.
  12. Now, again place your hands under thighs, inhaling lift BOTH LEGS upwards as high as possible without bending your knees.
  13. Take 10 normal breathings in this position.
  14. After 10 normal breathings, exhaling slowly put both your legs down.
  15. Lie in a relaxed manner and take deep breathings.

In the initial days,I should say for 1 week you may not raise leg as high as possible. But slowly it will improve.

Never Strain. Never over do. Practice how much you can.Gradually you will see changes and also improvements.

If you like the post, please don’t forget to share with your friends 🙂 If you have any doubts while doing asana, leave a comment or contact me here. I will surely respond to every message.

Yoga For Lower Back Pain Relief

This particular yoga pose gives relief from lower back pain and strengthens vertebral column

Yoga is undoubtedly a great medicine for almost all kinds of diseases. Bhujangasana and all it’s variations has a powerful impact in giving relief from chronic lower back pain.

It helps in strengthening of vertebral column. Before doing this yoga asana, the previous bhujangasana variations has to be done in order .

This is the third variation of bhujangasana. For first and second variation, you can refer previous posts.

Benefits of Bhujangasana:

Makarasana (both variations) and Bhujangasana are highly powerful yoga asanas in enhancing the strength of the spinal cord.

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Both asanas shows a tremendous effect in giving complete relief from chronic lower back pain, removes spinal cord disorders.

  • It tones the abdomen.
  • It improves the functionality of digestive system.
  • It improves flexibility of the upper and middle back.
  • It improves blood circulation.
  • It frees you from stress,anxiety and depression.
  • It removes all respiratory disorders.
  • It stimulates function of the kidneys, liver.
  • It helps in weight loss, removes fat in stomach area.
  • It enhances the lungs functionality.
  • It removes problems related to uterus and ovary.
  • It gives relief from sciatica and asthma.

 

cobra

Image Ref

Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.
  3. Place your hands (palms downwards) besides your chest Head should rest on the ground.
  4. Inhaling, slowly lift up your head, chest and abdomen, thighs and arms as high as possible and look up. Keep your lower part of the legs (i.e; from knee cap to feet) on the floor. 
  5. Bend your spine back as much as you can. Face looking up.
  6. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

Note: It can be done by those who had lumbar spinal cord injuries also. I had lumbar spinal fracture and underwent 2 times surgery. I started practicing all these after 15 months of fracture incident. I see good improvement. So, want to help others too in recovery. If any doubts while doing, please contact me.

Never expect immediate results. It will take time to heal. All you need is patience and perseverance. For some it will heal in months and for some in years. But if you practice yoga regularly every single day, I can give 100% assurance that you will be healthy for life long. But doing it in proper way and regularly is very important.

If you are practicing all the asanas I discussed in sequence for sure you will see some changes in the body. I observed pain reduction on my back and ankle region after 1 month of practice itself. I would really love to hear from you. If any improvements you saw or any suggestions please leave a comment and share your love🙂

If you have any doubts while doing asana, please leave a comment or you can contact me here..

What Yoga Pose Can Give Relief From Lower Back Pain?

These days, lower back pain is the common problem that lot of people face. This yoga pose Bhujangasana can give relief from spinal cord disorders and lower back pain.

In our day to day activities, back muscles are the ones which don’t get proper exercise. If proper exercise is not given to back then it results in chronic back pain, slipped disks and several other spinal cord disorders.

Spinal cord is the essential body part and if it’s not working properly then that leads to stress and frustration which affects work. It impacts brain a lot. To sit for longer hours without any pain, the strength of spinal cord is very important. 

I personally experienced this problem after my spinal cord fracture. Normally, lower back pain doesn’t allow to concentrate on work but if any damage occur to spinal cord then that pain is unbearable. After undergoing 2 surgeries for my lumbar spine, I explored so many ways to get rid of this pain, but none worked.

Medication can give only instantaneous relief that too for a very short period of time. For me, it gave relief for only 5 to 6 hrs. And medicines always give side effects.

I was frustrated a lot and one day I thought, why not natural therapy?

Our body has a natural healing power to cure from any ailments. 

Yoga and water are the best medicines. Why not use this?

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So, don’t rush to doctors and invite side infections with injections and medicines. If you had any spinal cord disorders or any injuries, for sure you need to take medication for sometime and then start doing yoga. But, if you are having lower back pain due to sitting for long hours then straightaway start practicing yoga. Yoga is the best medicine.

Practice this after below two yoga asanas:

  1. Makarasana variation 1
  2. Makarasana variation 2

For better results, practice each asana for 6 times taking relax in between.

Benefits of Bhujangasana:

This bhujangasana, if done after Makarasana shows a tremendous effect.

  1. It gives relief from chronic lower back pain.
  2. It gives strength to spinal cord.
  3. It removes spinal cord disorders.
  4. It improves the functionality of digestive system,.
  5. It improves blood circulation.
  6. It frees you from stress,anxiety and depression.
  7. It removes all respiratory disorders.
  8. It helps in weight loss and removes fat in stomach area.

Now, let’s start

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Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.(Look the image above).
  3. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel to each other.
  4. Taking a deep breath in, slowly lift your head, chest and abdomen but keep your navel on the floor.
  5. Bend your spine back as much as you can. face looking up. (look the image for ref)
  6. Close your eyes. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

If you have any doubts while doing asana, please leave a comment or you can contact me .

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