Yoga for Backache
1)Parwatasan
:(pava-taasana )
1) Sit
in Padmasana.
2) Now
come in Namsakar Mudra, i.e Join the palms, press on each other and both elbows
should be in one line.
3) Raise
both the hands up over the head, upper arm should be touches to ear, hands
should be straight.
4) Neck,
Spine should be straight.
5) Breath
slow and deep
Advantages:
If we breath deep in this asan then lungs
capacity is inceases, abdomen and spine become strong and healthy.
2)Vakrasan :
1) Sit
with the legs stretched out
2) Bend
left leg & place near right knee, in a such way that ankle joint of left leg is in the level of right knee.
3) Raise
both hand in the level of shoulder, then turn towards left side place left hand
on the ground behind spine as possible or one can place it near left hip.
4) Twist
the spine, press the left knee with elbow of right hand and hold the left
ankle.
5) Turn
neck back.
Advantages:
1) Strengthens
and increases flexibility of spine muscles specially loins
2) Due
to twisting abdominal organ gets massage and increases there function, especially
pancreas, lever, and intestines. Useful for diabetes, indigestion, constipation.
3) Help
to remove abdominal fat.
3) Ardh Pawanmuktasan:
1) Lie
on the back. Hands together heals of the legs together
2) Bend
the right knee towards stomach &hold knee with both the palms,
3) Try
to give pressure on the abdominal wall with thigh. Concentration is on hip
joint feel the stretching of hip joint . opposite leg should be straight.
4) While
doing for backache don’t raise head above the ground.
5) Remain
in this asan for 30sec to 1 min with slow & rhythmic breathing .
6) Then
slowly relax. & repeat it with other leg.
Advantages:
1) This
asan gives movement to hip joint which is not so common in day to day activity,
so increases flexibility to hip muscle and relives back pain.
2) This
asana also cures gastric troubles ,constipation, indigestion,
4) Ardha Shalabhasana:
1)
Shalabh means loctus. In this position only one
les is to be raised
2)
Lie down on the stomach with face down, chin
touches to the ground
3)
Stretch both arms beside the body and clench the
fists, (the hand can also place under the the thighs in Purna Shalabhasan)
4)
Concentrate on left leg & its muscle , pull
the body and raise left leg as high as possible with knee should be straight .
5)
Stretch the soles of the feet towards back. Hold
this position as much as you can and slowly bring down. Repeat this with right
leg .
Advantages :
1) This
asan gives backward bending to the spine , reduces lumbar pain ,back pain.
2) Remove
excessive fat around knees ,thighs waist and abdomen
5) Sarpasan:
1) Lie
in the floor face downwards, keep both the hands on each other, forehead on the
hand.
2) Now
place chin on hand. Press both hand on the floor & raise the trunk up, make
both elbow straight.
3) Stay
in this position, for about 20 to 30 sec.
4) While
coming down bend the elbows and rest the trunk on floor forehead on the hand.
5) Reapeat
the same for 2 more times.
Advantages:
1) This
is excellent for backche, sciatica, slip disc patients & disease in lumbar
region.
2) Spinal
muscles gets maximum benefits,
3) Neck
extended fully, so thyroid gland, cervical spine gets benefited.
4) Abdominal
fat reduces.
6) Bhujangasan:
There is minimal different
in Sarpasana and Bhujangasan. In sarpasan we uses support of our hand to raise
the trunk but in bhujangasana we have to use our back muscles for lifting
trunk. There are some variation for this Asana. Lets see.
1) Lie
on the stomach, feet together.
2) Place
the palm on the ground in level of shoulders, elbow touches to the chest.
3) Press
the palm on the floor , raise the head and trunk,
4) As
soon as you raise your trunk lift both hands from ground, hold trunk up.
Stretch feet backwards so that toes touch the ground. Stay in this asan about 5
to 10 sec.
5) Slowly
bring head ,trunk down to initial position.
Advantages:
1) This
asan gives strength to Spinal muscle, cures spinal pain (lumbar ,cervical,
spondylosis) , &other spine disorders( sciatica, Slip disc)
2) Remove
disorders related to menstruation, stimulates blood circulation in
uterus,ovary.
3) This
asana increases the efficiency of lungs.
7) Niralambasan:and Variation
1) Lie down on stomach,
2) Stretch the hands up over head, with
both upper arm touches to the ear. Forehead touches to ground. Stretch
both hands up from shoulder as
possible.
3)Now bend the elbow, raise the head up
& keep the chin on the both palm. At this time try to keep elbow in forward direction.
4) Stay
in this position for about 2 to 3 min. as time increases traction will be
applied to the cervical region. and this give excellent result.
5) Bend
both knee. stretch toes up. Slowly do this movement of knee up and down for
about 5 times
6) Now
slowly come in initial position.
Advantages
1) This
asana give traction to cervical region ,useful in cervical spondilosis,
neck pain.
2) Increases
blood circulation around neck area, helpful in hypo or hyperthyroid patients.
8) Setu bandhasana:
1) Lie
on the back bend both the knees.
2) Hold
the both ankles with respective hands firmly if possible. Or you can place palm
near hip.
3) Raise
hip ,thighs upward. Try to touch your chest to chin.
4) Keep
the back of the head ,neck & shoulder on the floor. Don’t raise heals, both
feet should be touches to the ground.
5) Hold
this position fro 10 -30 sec as possible & the slowly relax
6)
Please
note that patients suffering from cervical pain or disease do not try this
asan.
Advantages:
1) Exercise
to back muscle, shoulder, neck. Makes spine flexible. And with practice this
asan one can easily perform bhujangasan, sarpasan.
2) Help
to reduce abdominal fat ,
3) Helpful
in thyroid disease.
9)
9) Dhanurasan:
1) Lie
on stomach,face downward
2) Bend
the legs at knees, raise arms back & hold the ankle with hands. Maintaine
this position for few sec, concentrate on back muscles.
3) Slowly
raise chest ,head up & try to lift the thighs from the ground, now body is
like convex arch (bow) hence called as Dhanurarasan (Dhanura Means Bow), stay
in this position for 5-10sec.
4) Slowly
come back.
Advantages
1) Reduced
fat over abdomen, cures constipation, dyspepsia & gastric troubles.
2) Gives
strength to back muscles, rejuvenates the whole spine. Correct minor
deformities of spine.
3) But
it should be done under guidance atleast for first few days.
10) Ushtrasan:
1) Initial
asan for Ushtrasan is Vajrasan.
2) Keep both knees and heels in line with shoulder.
3) Now
slowly raise your hands from front in line with shoulder, inhale move right
hand back and hold right ankle, then lt hand to hold left hand.
4) Try
to keep waist and knees are in one line, knees are in 90 degree.
5) Extend
your neck back.
6) Stay
in this position, this is Ushtrasan
Advantages:
1) This
asana help to develop elasticity of rib cage, beneficial for Asthama.
2) Relives
pain in neck, shoulder, Helpful for increase elasticity of shoulder joint and
neck region.
3) Maintain
elasticity of spine, increases strength of paraspinal muscles.
Some more advance Yogasanas , should be practiced after above Basic
Yogasana
Yogacharya Dr.Nilesh Mahajan.
Ayurveda & Yoga
Consultant
Baramati, Dist –Pune,
Maharashtra, India
09665823103 / 09420608637
Email Id : drmahajannilesh@gmail.com
JeevanVidya Yog Ayurved
foundation
Sharad Pride, 1st floor, Opp. Hotel Neelam Palace,
Lt.Gulabrao Dhawan Patil chowk, Phaltan Road, Kasaba
Baramati, Dist-Pune, Maharashtra, India.
9665823103 / 9420608637
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