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.

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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. 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

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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) 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. 

 

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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.

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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.

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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.

6 Branches Of Yoga That You Must Know[Infographic]

Read to know what kind of yoga suits you the best

Are you assuming yoga is nothing but poses (asanas) and pranayams?

Hold on…it’s way beyond.

You will understand better if you know the roots and branches of yoga.Yoga is not just about toning your body. It’s also about refreshing your mind.

Yoga has been around more than 10,000 years ago. The word yoga was first mentioned in Rig Veda(The sacred text). The Bhagavad-Gita, most renowned of the Yogic scriptures
was composed around 500 B.C.E which teaches the sacrifice of the ego through self-knowledge, wisdom (jnana yoga) and action (karma yoga).

The systematic presentation of yoga is given by Patanjali’s Yoga-Sutras. Today the modern yoga is strongly influenced by Patanjali’s  yoga sutras who is considered as the father of yoga.

What Yoga Can Do To You?

  • It helps in decreasing your stress levels.
  • It improves your immune system.
  • It helps you to get good sleep.
  • It enhances your body flexibility.
  • It changes your mood.
  • It gives you instantaneous relaxation.
  • It gives you enlightnement. It makes you realize who you are.
  • It helps in connecting ourselves with the universe
  • And much more……….

Every pose you perform focuses on particular thing. One pose improves flexibility while the other gives strength to sustain any pain.

There are several types of yoga and you should know which branch of yoga helps you with what. what branch of yoga meets your needs.

Here are the 6 branches of yoga that you must know to analyze and know what type of yoga suits you better.

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With a more detailed and important information……

#1 Hatha Yoga

It mainly deals with yoga asanas or postures and breathing exercises. This particular yoga prepares you for deeper spiritual practices.

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Every beginner starts with Hatha Yoga. You will learn relaxation techniques, pranayams, basic yoga postures

  • Focus of attention: Basic yoga poses, pranayamas or breathing techniques, relaxation techniques
  • For whom it is: For beginners who wants to learn the basics of yoga poses, who wants to get relief from stress, who wants to improve their breathing
  • Significance: It helps for the union of your body and soul

#2 Raja Yoga

It is the path of self-discipline. It is also known as Ashtanga yoga which means 8 steps of yoga. Those are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.

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  1. Yama means self-control which includes non-violence, truthfulness, not stealing others things, maintaining brahmacharya, not having possessions.
  2. Niyama means self-discipline which includes purity, contentment, devotion to god, firm determination, patience, perseverance.
  3. Asana means physical exercises. This is the basic for spiritual path
  4. Pranayama means breathing exercises. It is synchronizing body with breathings thus gaining control over mind.
  5. Pratyahara means withdrawing of senses from external objects. In the first stages of meditation, this is practiced.The whole attention is drawn inwards.
  6. Dharana means concentration of mind. It is focusing our thoughts and feelings on one thing. Of course, most of us struggle here.
  7. Dhyana means meditation.  No one can learn how to sleep. It’s automatic, just like that mediation too. It can happen only when mind becomes quiet. Yoga helps for this.
  8. Samadhi means enlightenment or complete realization. The one who experienced pain only knows what it is, the one who experienced break up knows what it is. Similarly the one who experienced Samadhi, only they know how it is. It is like one with supreme.

All these gives inner peace to the person.

  • Focus of attention: All those 8 steps discussed which are laid down by patanjali’s yoga sutras.
  • For whom it is: It is for all those who wants to progress their spiritual growth, who wants to attain inner peace, who wants to attain enlightenment.
  • Significance: Transforming one self into a noble soul.

#3 Bhakti Yoga

It is the personal relationship with GOD. It is nothing but seeing godliness and divine in every thing. It is the path of devotion. It is love, devotion and tolerance.

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  • Focus of attention: Using one’s emotions to reach the ultimate supreme power.
  • For whom it is: Who wants to become one with supreme power, who wants to get detached with this materialistic world.
  • Significance: Experiencing the unity of mind, body and soul

How can you attain?

Through the 9 limbs of devotion.

  1. Shravana: Listening to ancient scriptures.
  2. Kirtana: singing devotional songs.
  3. Smarana: Chanting god’s name constantly.
  4. Padasevana: Doing service to the feet of god mentally through devotion.
  5. Archana: The offerings to god like homa(fire offering) or puja to deity.
  6. Vandana: Prostration before the image of god.
  7. Dasya: Not questioning the god’s will.
  8. Sakhya: Friendship between devotee and god. Like sharing everything with God.
  9. Aatmanivedana: Surrendering one-self completely to divine.

#4 Karma Yoga

Without expecting any result, putting 100% effort on any work that you do. It is the path of action. Doing any work selflessly right from the simple ordinary tasks to the more challenging ones.

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  • Focus of attention: Selfless service.
  • For whom it is: For everyone. When an action is performed selflessly, it gives contentment and satisfaction of achievement.
  • Significance: It stresses on good deeds, good thoughts and good words.

#5 Jnana Yoga

If you are using your intellignece to reach the ultimate supreme power, it is Jnana Yoga. It is the path of wisdom, the path of intelligence.

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It can be obtained through the study of yogic and sacred scriptures.

  • Focus of attention: Focusing on nourishing one’s own intellect.
  • For whom it is: Well suited for those intellectually inclined.
  • Significance: Achieve union of inner self with Brahman(the oneness of all life)

#6  Iyengar Yoga

The world renowned yoga guru B.K.S. Iyengar incorporated new techniques from the Ashtanga Yoga to help everyone more flexible with yoga styles. He used wooden blocks, ropes, curved tables and straps in his teaching method which all assist in strengthening the body.

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  • Focus of attention: The main focus is to bring the body into alignment.
  • For whom it is: Those who want to have speedy recovery from an injury and fractures, who wants to build up body strength, who want to have solution for chronic pains, who wants to correct alignment of yoga poses.
  • Significance: Gives recovery from injuries and enhances flexibility.

These are the main branches of yoga. All modern yoga is derived from these branches. Now, figure out which one suits your needs the best.

If any suggestions or anything,  you can contact me. I would love to hear from you. If you like this information, please spread your love through sharing.

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 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..

Yoga For Lower Back Pain-Makarasana-Variation 2

Lower back pain is so frustrating. The one who experiences only knows how it feels. By doing this yoga pose every day gives better results.

This is the continuation to Makarasana 1st variation. All these makarasana variations I discuss helps in giving relief from lower back pain and also gives strength to spinal cord, releases tensions. It gives your back some rest and relaxation.

All these Makarasana variations and the coming up asanas that I am going to discuss kicks out your stress, depression and anxiety, apart from giving relief from chronic  and severe back pain.

Makarasana and Bhujangasana has miracle healing powers in giving relief to back muscles.

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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.

Caution: If you had severe neck injury, don’t do this asana.

For those who had spinal cord injuries, don’t wear any spine belt for this asana as you will be in lying position.

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  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.

If you any doubts while doing any asana, please contact me. Anything you want to suggest or say also, please leave a comment. I will reply to all 🙂

Yoga For Spinal Cord-Makarasana- Variation 1

Wanna relax you back muscles? Try makarasna

Here is one of the most important yoga asanas that I am gonna discuss today. It gives relief from lower back pain and enhances the strength of the spinal cord.

Cater atleast 1 and half hours every single day for yoga and the result you will see is amazing. You will not stop doing yoga once you start practicing. Everything seems to be difficult untill we start. But once it is started, you will enjoy the yoga journey.

This particular yoga asana kicks out your stress, depression and anxiety apart from giving relief from chronic  and severe back pain.

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Don’t wear any spine belt for this asana.

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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.

 

 

 

Relaxation Asana Or Shavasana

Relaxation asana gives relief from stress and anxiety instantaneously.

This is the first cycle Relaxation Asana, should be done after practicing the Asanas I discussed till now.

There are various versions or variations what you call in Relaxation Asana. Here I am discussing one of those variations. I will discuss all variations in upcoming posts.

 

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Relaxation Asana is very powerful in keeping your body and mind in a relaxed manner. You will feel energized after doing this asana daily. It also helps in removing the psychological disorders. Those who feel uncomfortable due to the spinal chord problem will surely get huge solace in this relaxation asanas. I personally got benefited.

This relaxation asana provides immense mental peace if you follow the process I discussed below as it is.

Process:

  1. Lie down on yoga mat in a comfortable position.
  2. keep your legs and hands in a relaxed position. Palms facing up.
  3. Bring your awareness to your navel. see it mentally.
  4. Close your eyes.
  5. Take a deep inhale. While inhaling, the abdomen should come up like a balloon.
  6. While exhaling, merge the abdomen to ground. (abdomen should go down).
  7. While doing so, mentally count down from 27 to 1 and do these abdominal breathings. These breathings are called Yogic breathings.
  8. Count 27, inhale and count 27 exhale. This is one cycle. Like that do till 1. count down.
  9. keep your consciousnesses on counting and navel.
  10. Once finished, relax and breathe slowly, normal breathings. Observe the vibrations in the body.
  11. Don’t open your eyes till you complete this asana.
  12. Once you come to count down 1, repeat the steps 5,6,7,8 again. so that means you are doing 2 cycles of Relaxation Asana.
  13. Once finished, while inhaling stretch your right hand and fold your left leg. Slowly turn towards your right side. Then come up and sit in a comfortable position.

Don’t do it rigorously, Do it relax-fully and peacefully.