06/03/2021
Yoga for back pain care and back flexibility:
Why back pain ?
1. Wrong sitting posture
2. Wrong sleeping posture
3. Not getting enough rest/sleep
4. Stress
5. Over weight
6. Bad Eating habits and sedentary lifestyle
7. Self centric life
How to manage the back pain ?
1. Asanas + Pranayama + Sookshma vyayama
2. Right sitting posture (always keep back and neck straight)
3. Right sleeping posture (shavasana or a pillow tucked between the knees)
4. Yoganidra (for dealing with restlessness and lack of sleep)
5. Meditation (for dealing with stress)
6. Overweight - Management of weight is very essential (proper diet+ exercises)
7. Bad Eating habits and sedentary lifestyle - Nutritious, wholesome food and active physical life with daily Yogasana and Pranayama
8. Ethical and spiritual life style to move from self centric towards self-less service oriented life
List of Asanas:
Standing:
1. Tadasana
2. Ardha Chakrasana
3. Kati Chakrasana
Sitting:
On the knees:
4. Ushtrasana (avoid in case of severe back pain)
5. Marjalasana
6. Hanuman posture
7. Shashankasana
Prone posture:
8. Makarasana
9. Bhujangasana
10. Shalabhasana (single leg only)
11. Dhanurasana
Supine posture:
12. Ardha Pavana muktasana
13. Eka pada uttanasana at 90 degrees
14. Markatasana
15. Setu Bandhasana
16. Matsyasana
17. Kati Uttanasana
Pranayama:
1. Bhastrika (with slow speed)
2. Sheetali
4. Ujjayi
5. Anuloma Viloma
6. Bhrahmari
7. Udgeeth (Omkara)
8. Pranava dhyana
Meditation/ Yoga Nidra (at least for 10 minutes)
Most of the diseases are psychosomatic in nature... the mental knots/ locks manifest in the physical body in the form of back pain, knee pain etc also impacting the functionality of the endocrine system itself causing widespread damages. Letting go (getting rid of) of the self centric mental defilements like greed, hatred, jealousy, anger, identity, grudges etc is very essential. Meditation plays a vital role here.
Moving from self centric life towards self-less service oriented life (karma yoga) is greatly beneficial for getting freedom from pain and suffering and for overall healthier life.
Thanks and blessed to be part of the Patanjali parivaar that is selflessly serving the people and the society as a whole 🙏🙏
