I went over in detail the use of the shoulder stand sequence as ‘the’ Yoga exercise for back pain in part one of this article. Now let’s go over the rest of the applicable poses shall we.
FORWARD STRETCHES:
Wind Relieving Pose: (Vatayanasan)
Lie down flat. Now take a deep breath and hold it. Now fold your right leg at the knee and press the folded leg against the abdomen. Make sure to keep the alternate leg straight while doing this. Now, switch legs and to conclude this use both legs at the same time.
5-15 Seconds
Plough Pose (Halasana):
Lie flat on your back on your blanket. Keep the hands, palms down near the thighs. Without bending the knees, slowly raise the hips and the lumbar part of the back and bring down the legs till they touch the floor or go as far as you can. The key here is to get as deep a stretch for the lower back as possible.
5-15 Seconds
Forward Bend (Paschimothanasana):
Lie flat on your back on the blanket, with arms overhead on the floor. Keep the legs and thighs firmly on the floor. Stiffen your body. Slowly raise the head and the chest and assume a sitting position. Now exhale till you are able to catch you toes, ankles or heels. You may even bury your face in between your knees.
5-15 Seconds
BACKWARD STRETCHES:
Inclined Plane Pose (Purvottanasana):
Rest on your hands on heels, keeping the body straight.
5-15 Seconds
Bow Pose: (Dhanurasana)
This pose is hailed as the best backward bending exercise. Lie Prone on the blanket. Relax the muscles. Now bend the legs over the thighs. Catch hold of the right ankle with the right hand and the left ankle with the left hand firmly. Raise the head, body and knees by tugging at the legs with the hands so the whole body rests on the abdomen.
Wheel Pose (Chakrasana)
Lie down. Bend the arms and legs. Raise the body and rest on the hands and feet. Tuck your head firmly in between your shoulders.
5-15 Seconds
Spinal Twist: (Ardha Matsendrasana):
-Sit on the floor with both legs out in front of you.
-Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee.
-Sitting with spine straight, place your left elbow on the right side of your right knee.
-Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder.
Since this actually involves a twisting of the back, make sure you go only as far as it is comfortable. As a matter of fact, it is advised that depending on the severity of your case, you only go as far as the poses allow you to at any time.
5-15 Seconds
Corpse Pose (Savasana):
This is the relaxation pose. From experience, after the spinal twist above, if you immediately get into this pose, there is an indescribable feeling of relief from tightness in the back. You ought to try it out for yourself.
-Lay motionless on your back with the arms and legs slightly extended.
-Breathe deeply in counts of 5 that being in a ratio of 5:5:5
(inhalation-retention-exhalation)
-Lay as such for as long as you desire and you could mentally send relaxation messages to your body parts such as “My ….. is hereby relaxed” (filling in the space with whatever body part. Remember to start from the toes working upwards.)
Other factors to keep in mind when I say try ‘yoga for back pain’ are that Yoga involves the consumption of a healthy diet. This brings to mind Hippocrates’ quote: “Let your foods be your medicine…”
That considered, do make sure your diet is primarily made up of the right stuff, raw and cooked fruits and veggies.
This will relieve constipation and this reminds me of a true experience with my father years back. He had suffered a severe back pain for weeks and an alternative health consultant told him to eat a meal of plain fruit on a given night and 2-3 hours afterwards, he was instructed to drink a laxative tea. After a really good bowel movement the next day, the pain magically subsided. That said you may want to try this tip as well.
It is my hope that all these pointers above will come in handy in your use of yoga for back pain relief-with the right poses. So go on and give it a shot today.
Yoga For Back Pain Relief
As you get older, it can be a challenge to maintain ideal health. In fact, you may have heard people say that their body is beginning to creak. As people use their limbs, joints & muscles, there is definitely some wear & tear over the years. This is why it definitely pays to stay in shape. It also pays off to stretch your muscles out routinely, & acquire some kind of healthy process such as yoga. Far plenty of people misconceive yoga as a stretching practice for females & artsy men. This is not the case at all. While you may not have known it, plenty of people pick yoga for back pain & every day relaxation. Back pain can drive plenty of females & men insane as they age. With every year, that irksome back ache may gradually receive a small worse. Perhaps it is a pulled muscle, or perhaps it is sore in a specific area from doing the same thing wrong every day.So plenty of people suffer from back pains due to routines & stress they encounter every day. As you may already know, stress is a major contributor to body aches & pains. When you accumulate plenty of stress, your body reacts negatively to this psychological burden. This causes blood pressure to increase, muscles to ache & skin to break out. It is brilliant how much stress on your mind can impact your body. This is why so plenty of people turn to yoga for back pain, stress, & other issues in their every day lives. By practicing some simple yoga routines each day, you can start to improve the way your body functions.
There's limitless yoga for back pain instructors & schools to think about these days. Irrespective of the town or city you live in, there is likely to be one in your area. It is a lovely suggestion to speak with a professional regarding yoga for back pain before you get involved. Never try to practice something like yoga in the event you have sure medical conditions. You need to speak together with your physician first. In the event you are in lovely health, & need to try yoga for back pain at home, then you ought to think about one of the plenty of yoga DVDs on the market online. Plenty of of these offer beginner routines for individuals who have not practiced yoga before.