Yoga For Spinal Cord Strength

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

Hi ūüôā 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

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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.

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 ūüôā 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 For Ankle And Arthritis Pain

Are you giving care to your ankles? If not try this yoga for ankle and arthritis pain.

Where ever the pain in the body part, it doesn’t allow to do work peacefully. In fact, it is highly impossible to concentrate on any thing if any body part is paining. So, it should be taken seriously and do necessary exercises to get rid of it. Yoga, no doubt it has miraculous power in healing any pain and almost most of the diseases.

Ankles bear the weight of the body. If ankles can’t bear the weight, it affects knee part of the body and then hips, slowly the pain spreads all over the body. After my ankle fracture, I experienced the same situation.

As I was bed-ridden for 1 year, I increased lot more weight and my ankles started spreading its pain love to all over my body.

The only one thing that gives me relief is yoga.

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I discussed the yoga sequences that I practiced to get relief from ankle pains previously.

One is Feet rotation and another one is kneecap contraction

This yoga pose for ankles is extension to it.

Benefits of Ankle rotation:

  • It strengthen ankle joints.
  • It helps in increasing blood flow through your legs and feet.
  • By daily practicing this ankle rotation yoga, your ankles will be less prone to injuries due to sprains.
  • It helps in giving relief from¬†arthritis if properly done along with other yoga sequence I mentioned.

ankle-crank

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Get the yoga mat and sit on it by resting your hands on back (like in previous asana)

Process:

  1. Sit with legs straight and the arms supporting the body behind the back. The fingers point backwards.
  2. Bend the left leg and place the left foot on top of the right thigh.
  3. With the left hand hold the left leg above the ankle and take hold of the toes of the left foot with the right hand.
  4. Breathing normally rotate the ankle for 10 times.
  5. Change the leg and repeat the exercise.

Breathing pattern: Inhale on the upward movement.
                                     Exhale on the downward movement.

keep your Consciousness on feet and do mental counting.

Note:¬† If you feel any discomfort while doing so, lie down for few minutes. Don‚Äôt over strain. Do relaxly and peacefully.¬†If you had spinal injury and if you can’t move your legs then start from here.¬†If you are suffering from severe lower back pain and knee joints pain, start from this Ankle rotation asana and follow sequentially.

If you have any doubts while performing any asana,  you can always contact me  

 

 

 

Yoga Poses For Ankle Joint Pains

Ankles bear the weight of the body. So, to give proper exercise to it, here are the yoga poses for ankle joint pains.

The one body part often neglected by most of the people is ankles. Yes, ankles need proper exercise just like for any other body part.

My personal story, “I had left ankle fracture 2 years ago. Just to land my feet on the floor it took me 6 months. It was so major that doctors said if we operate it will paralyze my legs forever so they kept plaster of paris to my left leg ¬†I started yoga to recover my ankle and now I could walk with out support”.

Ankles are the ones which bear the weight of the body.

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It’s very important to take proper care about ankle joints. If you have ankle joint pains, it will affect knee joints too.

Some prefer walking as part of the exercise to get flexibility in ankle joints. Yes it is good but wait!! What if, if you had terrible pain on knee joints and ankles joints???Obviously you can’t go for walking.

So, what to do?

Here is the simple yoga poses that helps you to get rid of ankle joint pains. These yoga poses gives flexibility and strength to ankle joints.

Benefits of the Ankle rotation:

  • To strengthen joints, this ankle rotation helps a lot.
  • It helps in increasing blood flow through your legs and feet.
  • It improves flexibility and strength in ankles that you can walk longer distances.
  • By daily practicing this ankle rotation yoga, your ankles will be less prone to injuries due to sprains.
  • It helps in giving relief from¬†arthritis if properly done along with other yoga sequence I mentioned.

Important Note:

If you are suffering from severe lower back pain and knee joints pain, start from this Ankle rotation asana and follow sequentially.

If you had a spinal cord injury then start from here.

Follow Proper Timings:

Before starting the yoga, it is highly advisable to fix the timings. I mean, at what time you want to do daily. The best time could be in early morning. I do from 7 to 8:15 daily. You can choose your convenient time.

If you want to start practicing in the morning, it is highly recommended to wash mouth and face.

Get the yoga mat and sit on it by resting your hands on back just like in the below image.

yogi1First Image: Ref

I will discuss two variations.

  • one is feet flexing up and down and

  • second is Ankle rotation.

Let’see

1. Feet flexing up and down

toe-bending

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Process:

  1. Set the legs little apart and straight.like in the first image.
  2. Flex your leg foot up and down.Inhaling, flex leg foot up and exhaling foot down. Repeat this for 10 times.
  3. No, flex your right foot up and down. Inhaling, flex leg foot up and exhaling foot down. Repeat this for 10 times.
  4. Do with both foot. flex up and flex down.
  5. Relax.

2. Ankle Rotation

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Process:

  1. Sitting in the same position….
  2. Now, Rotate your feet clockwise and anti-clockwise, with the heels touching the floor.
  3. Concentrate on your ankle movement whether they are moving in a correct direction or not.
  4. ¬†Rotate both your ankles ten times ‚Äď first clockwise and then anti-clockwise.
  5.  Remain attentive of the ankles.
  6. Keep your body straight and erect.
  7. Do not allow the knees to be stirred.
  8. Breath easy and natural.
  9. Practice this for ten times. Count mentally while doing so. After  that..
  10. Relax, Take deep breathings.

Breathing pattern: Inhale on the upward movement.
                                     Exhale on the downward movement.

Note: If you feel any discomfort while doing so, lie down for few minutes. Don’t over strain. Do relaxly and peacefully.

If you have any doubts while performing any asana, please leave a comment below or you can always contact me. If you find it helpful please share with your friends. Stay healthy ūüôā¬†