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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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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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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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

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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.
  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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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 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

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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 Poses For Spinal Cord Strength

Looking for spinal cord strength? Try this yoga pose

Spinal cord is one of the main body parts. If something damage occurs, it effects entire body parts. It stops sending brain instructions to legs and make it paralyzed. If spinal cord is not healthy, it is highly discomfort to take even breath.

If lower back pains, it won’t allow to sit, walk and dance. To travel the world or to pursue dreams, health is more important than wealth. May be this is the reason, our ancestors said, Health is wealth.

I know how it feels as I have been suffering from terrible lower back pain after my spinal cord fracture. I am glad yoga is helping me a lot in recovery. So, wanted to help others too.

I discuss so many yoga poses exclusively for spinal cord strength and to get rid of lower back pain. I do discuss some yoga poses for knee joints, ankles, wrists, weight loss etc….Hope you are following with every post and practicing daily. You can mail me for any queries and I will be glad to help you.

Butterfly pose is one of the very crucial Asanas to cure lower back pain. I personally got benefited and so only sharing with all of you. One asana won’t cure all problems, it’s the sequence of yoga poses helps in getting relief from pains. All these Asanas has to be done in the same order. Doing in zigzag order is not recommended. So, follow the Asanas from first to till now in the same order I posted.

If you are suffering from severe lower back pain and knee joints pain, then this asana surely helps you in getting rid of that pain. Hope you are following from this Ankle rotation asana and practicing sequentially.

More Benefits of Butterfly pose:

  • If you are suffering from irregular bowel movements, this asana works miraculously
  • Apart from it to those who have menstrual disorders and discomfort can greatly benefit from it.
  • It gives strength to stand and sit for long hours.
  • For the ladies who are pregnant, doing this asana daily till the late pregnancy gives smooth delivery.
  • It gives relief form sciatica pains.
  • It strengthens the leg and thigh muscles.

Practice yoga in same timings everyday.

let’s see the process for the butterfly posee

Badhakonasana

badhakonasana-or-the-butterfly-pose

Image Ref

Process:

  1. Sit straight on the floor with erect spine and bend your knees by bringing feet as close as possible. Try to touch the soles of your feet each other. (Like the above image)
  2. Hold your feet tightly with your hands.
  3. Now take a deep Inhale and place your hands on both feet.(Like in the above image)
  4. Exhaling move your knees up and down.
  5. Keep breathing normally and start flapping like a butter fly by bringing thighs up and down slowly. Start slowly and increase speed gradually.Remember, spine should be erect during the whole process. This is very important.
  6. Repeat the process for 50 times. While doing the process, do mental counting. Initially it’s not possible to do 50 times. Start with 10 and  by practicing daily it goes automatically up to 50.
  7. Don’t overdo, do as much as you can. If you can do only 10 times then it’s okay. Don’t over strain. This is very important.

keep your awareness on upward and downward movement of the knees.

Poorna Titali Asana:

butterflyposture

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Process is same as above except that you need to bring knees little more up by bringing your feet close to pelvis and then start flapping knees up and down just like in the above process.  Don’t over strain, do how much you can

Keep breathing normally while doing this exercise. Once finished, take deep breathings and relax. observe your internal changes.

Caution: If you had spinal injury and if you have trouble in moving your lower body then start from here.

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