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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.
What Causes Back Pain?
I will not attempt to go through any details on what can cause back pain. I suggest that you consult a book on the subject or visit one of many websites that deal with the topic in detail (e.g., http://www.backpaindetails.com/pain/). Briefly, these are the possible causes: injury (particularly casued in an auto accident), arthritis, spondylitis, osteoporosis, back pain during pregnancy, poor sitting, standing or walking posture, emotional stress, obesity, herniated disk, diabetes, aging etc.
General Guidelines
Here are some basic guidelines that will help you with the back pain and also prevent any futher injury or aggrevation of the existing condition.
- Keep in mind that the body functions as a unified, integrated whole. A dysfunction in one part of the body can have repercussions in other areas of the body. Back pain is no exception. As stated above, it can be caused by reasons that are internal or external to us. Stress and poor posture are two of the important factors that can easily aggrevate an otherwise mild discomfort in the back. Thus, an integrated approach involving body, breath and mind needs to be used in dealing with and alleviating back pain. I do not recommend an approach that is limited to just a small, fragmented set of asanas only. An integrated approach should include asana, pranayama, relaxation and meditation to heal the body at all levels. Of course, in the routine that you develop for yourself, you should emphasize the asanas that are mentioned here.
- Avoid deep forward-bending poses – standing (Uttanasana) or seated forward bend (Paschimottanasana)
- Avoid deep back-banding poses – wheel pose (chakrasana), upward-facing dog (urdhva-mukka shvanasana), full locust (shalabhasana) and any other pose that creates a deep back bend
- Most twisting poses (lying spinal twist, seated spinal twist etc.), poses that develop a good abdominal strength (e.g., boat pose) etc are highly recommended
Step-by-Step Instructions
Cat and Cow Stretch (Marjarasana)

Cat-and-cow is a popular warmup stretch that helps strengthen and align the spine muscles. In addition to the spine, it also strengthens the abdominal muscles.
- Come on all fours with the spine flat like a table top, hands directly under the shoulders and knees under the hips
- On an inhalation, drop the navel down, lift the head and chin up and move the tailbone upwards, creating an arche in the spine

- On exhalation, do the reverse movement – lift the navel upwards, tuck the chin softly against the chest and also tuck the tailbone in
- Repeat the above moves for 6 to 8 deep breaths and finally bring the spinal back to its neutral position and relax.
Cat-and-Cow Varation
- While inhaling, stretch the left arm out in front and the right leg behind you. Keep the stretched arm and leg straight and lifted as high as comfortable. Keep the head and chin lifted up.

- On exhalation, fold the right knee toward the chest, use the left hand to pull the knee closer to the forehead lowering the chin toward the chest.

- Repeat this move on the other side stretching the right arm and the left leg
- Repeat the two moves three more times

- From the neutral position of the spine, roll the buttocks back and relax in the child pose. In this pose, allow the buttocks to rest on the heels, and keep the arms resting alongside the body. Stay in this position for 4-5 breaths.
Modified Child Pose (Balasana)

- Keeping the buttocks on the heels, slide the hands out in front, keeping the palms on the floor.
- Try to pull the arms and shoulders in front, thus stretching and elongating the spine.
- Stay in the stretched out position for 3-4 breaths and then come back to the original resting position.
Cobra Pose (Bhujangasana):
- From the resting child pose, bring the arms out and start sliding the body forward, finally lowering the knees and the belly to the floor with the palms under the shoulders.

- As you inhale, begin to lift the head, neck and chest as high as comfortable, keeping the navel on the floor. This is the Cobra pose (Bhujangasana)
- Exhaling, lower the chin down to the floor
- Repeat the above moves three more times, maintaining the movement synchronized with the breath
- In the final round, when you lift up into the Cobra Pose, stay up there for about 3 to 4 breaths and then lower the body with an exhalation
- Relax back in the child pose

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
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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
- It is highly advisable that the shirshasana be learned under the guidance of an experienced teacher.
- Beginners should use a wall for support in the early stages. This will help them develop the necessary strength in the neck, shoulders and the head as well as help them develop self-confidence so they can eventually practice it without any support.
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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).
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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.
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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 – अरà¥à¤§à¤®à¤¤à¥à¤¸à¥à¤¯à¥‡à¤¨à¥à¤¦à¥à¤°à¤¾à¤¸à¤¨ ) 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.
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 Sun Salutation
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.
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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.
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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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Let us continue our discussion on the backward bending poses and focus on the pose called Dhanurasana – धनुरासन -(Bow Pose). In the final position, the pose resembles a bow, ready to shoot an arrow.
Step-by-step
Round one:
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