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This is a continuation of the discussion of the simple stretches that can help relieve back pain. Step-by-Step InstructionsDownward Facing Dog (Adhomukha-shvanasana
In today’s post, I am going to present some simple poses that can help relieve back pain. Back pain, especially pain in the lower back, is perhaps the single most common reason why people seek medical attention. This is also the most common cause why people come to me for help through yoga. On a quick google search, I found several studies that have confirmed that yoga indeed provides a lot of relief to backache sufferers. Despite the well-known benefits that can come with a regular yoga practice, it is strongly advised that in case of severe pain you consult with your doctor before commencing a yoga routine.
We will continue our discussion of the headstand (शीर्षासन) and work on two variations in which we use the hands instead of the forearms for support. This pose puts a little extra pressure on the head and the arms as compared to the traditional pose described earlier. Preparation for the asana
In a previous article, we talked about one of the commonly practiced inverted poses called Sarvangasana (shoulder stand). In today’s article, I am going to discuss another very important inverted pose – Shirshasana – (शीर्षासन) -(headstand). In many yoga texts, shirshasana has been described as "the king of asanas", perhaps due to the many benefits that it provides. Preparation for the asana
In this article, we will talk about a vinyasa (a flow in which movements are synchronized with breathing) that will help you develop a strong upper body. Regular practice of this routine will build strength in the wrists, arms, shoulders, spine and abdominal muscles. When you want to go beyond the basic yoga poses and start working toward some of the more challenging poses like Mayurasana (Peacock), Bakasana (Crane), all the arm balancing poses etc, a strong upper body becomes a basic requirement. (A photo gallery of some of the commonly practiced asanas is available here).
In this article, we will be discussing one of the inverted poses, called Sarvangasana - सर्वाङ्गासन - (commonly translated as the Shoulder Stand or the Supported Shoulder Stand pose). In some yoga texts, this pose is called the "queen of the asanas" (the headstand or the shirShasana is generally referred to as the king of the asanas). The word "sarvangasana" can be broken into two words "sarvanga" and "asana". The word "sarvanga" is a compound word consisting of "sarva" meaning "all" and "anga" meaning "limbs". The word sarvanga implies that this pose when practiced regularly can bring benefits to your entire body. This beneficial effect is mainly achieved by harmonizing the endocrine system, in particular the thyroid and parathyroid glands. In most of the poses that we have discussed so far, the spine gets alternately stretched forward and backward. These poses included back bending poses in the lying down position (Locust, Bow, Cobra), forward bending poses in the seated position (Head-to-knee pose, full forward bend) and standing position (Sun Salutation sequence). In our discussion today, I will introduce the spinal twist pose (Ardha-Matsyendrasana – अर्धमत्स्येन्द्रासन ) that will allow the spine to be twisted all the way from the base of the spine to the very top. The pose is named after the great yogi, Matsyendranath, who according to some texts is considered the father of modern yoga practices.
In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life. The Rig Veda declares that "Surya is the Soul, both of the moving and unmoving beings". The Sun Salutation (Surya Namaskara – सूर्य नमस्कार) originated as a series of prostrations to the sun. Traditionally, it is performed at dawn, facing the rising sun. The Sun Salutation is a graceful sequence of twelve positions performed as one continuous flow. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. The sequence also flexes and stretches the spinal column through their maximum range giving profound stretch to the whole body. Practiced daily it will bring great flexibility to your spine and joints and trim your waist. It limbers up the whole body in preparation for the other Asanas (postures) that are practiced as part of a regular yoga routine. For most people the word “yoga” brings to mind the image of a yoga model that appears on the cover of a yoga magazine in a pose that is almost impossible to get into for an average practitioner. Yoga is commonly practiced as a routine which helps in improving physical fitness and sometimes as a means to stress management. There is growing awareness that yoga can be effectively used as therapy in treating a variety of ailments, including hypertension, diabetes, heart conditions etc. In India, Baba Ramdev, whose daily TV show is hugely popular, has been very successful in promoting yoga as a therapeutic practice. Those who have been practicing yoga for a while can attest to the physical and physiological benefits that the practice brings. While all the above mentioned benefits of yoga are certainly desirable, most people are ignorant about the true meaning and purpose of yoga. In sutra 1.2 Patanjali defines yoga as “the ability to control the fluctuations of the mind”. This brief and succinct definition was provided to us by Sage Patanjali, more than three thousand years ago, in the Yoga Sutras. In the Yoga Sutras, Patanjali has provided a very scientific and practical exposition of the philosophy and practice of yoga. One very important section of the book describes what is commonly called “ashtanga yoga” or the Eight Limbs of Yoga which provides practical guidelines for achieving the goal of yoga, i.e., controlling the mind.
In the ancient text on the practice of Yoga, "Hatha Yoga Pradeepika", six cleansing techniques have been prescribed: Neti: nasal cleansing, Dhauti: cleansing of the digestive tract, Nauli: abdominal massage, Basti: colon cleansing, Kapalbhati: purification and vitalization of the frontal lobes, and Trataka: focused gazing. In this discussion, we will be focusing on one of the nasal cleansing techniques called "jala neti" (saline nasal irrigation). Jala Neti is a simple technique which involves using a special "neti pot" filled with warm, slightly salted water. The nose cone is inserted into one nostril and the position of the head and pot is adjusted to allow the water to flow out of the other nostril. Whilst the water is flowing through the nasal passages one breathes through the mouth. After half a pot has flowed in one direction, the water flow is reversed. When the water in the pot is finished, the nose must be properly dried. |
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