Parivrtta Trikonasana – Revolved Triangle Pose

Parivrtta Trikonasana – Revolved Triangle Pose

Parivrtta Trikonasana – Revolved Triangle Pose

What is Parivrtta Trikonasana –  Revolved Triangle Pose?

In Sanskrit ‘Parivrtta’ means ‘Revolved’, ‘Tri’ means ‘Three’, ‘Kona’ means ‘Angle’ and ‘asana’ means ‘Posture’.

Parivrtta Trikonasana Steps

1. Begin in Virbhadrasana.

2. From Virbhadrasana 2 straighten your right leg.

3. Square the hips to the front.

4. Bring the left hand to the outside of the right foot as you twist to the right.

5. Bring the right arm up to the ceiling and gaze up to the right fingertips.

6. Try to keep the hips level and parallel to the floor.

7. Repeat on the left side.

Parivrtta Trikonasana Benefits

1. It provides good stretch to spine and hips.

2. It provides relief in mild back pain.

3. It improves breathing as it opens the chest and clears the impurities.

4. It stretches and strengthens the legs.

5. It gives a sense of balance to the practitioner.

6. It stretches the groin and hamstrings.

7. It cleanses the internal organs.

8. It stimulates the blood flow to the abdominal region and pelvic organs.

9. It is good for those who suffer from sciatica.

10. It cures constipation and improves digestion.

11. It is good for asthmatic patients.

Parivrtta Trikonasana Dos and Don’ts

Don’t perform this asana if you suffer from insomnia, diarrhoea, headaches, migraine or low blood pressure.

Supta Virasana – Reclined Hero Pose

Supta Virasana – Reclined Hero Pose

Supta Virasana – Reclined Hero Pose

 

What is Supta Virasana – Reclined Hero Pose?

In Sanskrit ‘Supta’ means ‘reclining’, ‘Vira’ means ‘Hero’ and ‘asana’ means ‘Posture’.

Supta Virasana Steps

1. Start this asana by first performing the Virasana (The Hero Pose).

2. Place your hands by your sides.

3. Exhale and lean backwards towards the floor.

4. Take your weight onto your hands and then your elbows and forearms.

5. When you are leaning on your elbows, place your hands at the back (on the pelvis).

6. Now release the buttocks and lower back by pushing yourself downward towards your tailbone.

7. Hold this posture for about 30 seconds to 1 minute.

8. As you master this pose you can hold the posture for 5 minutes.

Supta Virasana Benefits

1. It stretches abdominal muscles, back muscles and thighs.

2. It relieves one from joint pains.

3. It relieves one from pain during menstruation.

4. It enhances blood circulation in heart and head.

5. It improves digestive system.

6. It relieves one from tired legs.

7. It relieves one from minor back pain.

Supta Virasana Dos and Don’ts

If you suffer from severe back injury or neck injury or pain then you should avoid this asana.You should not do this asana if you have a knee injury.

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Setu Bandhasana – The Bridge Pose

Setu Bandhasana – The Bridge Pose

Setu Bandha Sarvangasana

What is Setu Bandhasana?

In Sanskrit ‘Setu’means ‘Bridge’, ‘ Bandha’ means ‘Lock’ and ‘asana’ means ‘posture’.

Setu Bandhasana Steps

1. Lie on your back on the yoga mat on the floor and bend your knees and place the feet flat on the floor hip width apart. Place the arms beside the body with the palms facing down. The fingertips should be touching the heels.

2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Squeeze the knees together to keep the knees hip width apart.

3. Press down into the arms and shoulders to lift the chest up. Engage the legs, bottom and mula bandha to lift the hips higher.

4. Breathe and hold for 4 to 8 breaths.

5. To release, exhale and slowly roll the spine back to the floor.

Setu Bandhasana Benefits

1. It strengthens legs, back, neck and chest.

2. It relaxes whole body.

3. It reduces stress.

4. It calms the brain and reduces anxiety.

5. It cures back pain.

6. It improves digestion.

7. It cures insomnia.

8. It maintains normal blood pressure.

9. It improves blood circulation.

Setu Bandhasana Dos and Don’ts

One should avoid this asana if they suffer from chronic knee, shoulder or back injury.

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Yoga For Backache

Yoga for Backache

Yoga for Backache Or Back Pain Relief

Far too many of us suffer from back problems and backache. For some, its in the form of back pain, for others its probably a bad posture.

Reading, chatting, working and watching television are usually done sitting down. Most people don’t know how to sit correctly. Poor posture usually develops from environmental factors or faulty habits. If you continue with it for a long period, you may reach the stage when you experience acute pain on standing and are unable to straighten up at all.

1. Correct Posture:

(a)Sit with your back straight and shoulders back. Your buttocks should touch the back of your chair.

(b)Make sure your body weight falls evenly on both the hips.

(c)If you are sitting on the chair then sit at the end of the chair.

(d)When standing, hold your head high with chin firmly forward, shoulders back, chest out, and stomach tucked in to increase your balance.

(e)When sitting in the car, adjust the seat forward so your knees are higher than your hips. Put a small cushion behind your back for support.

2. Anahat Chakra Asana:

(a)Lie flat on the floor and lift up the knees.

(b)Place the arms spread apart above the shoulders.

(c)Now turn the bend knees to the left – with the lower one touching the ground and the other one touching the ankle of the other foot at the same time turn the head to the right.

(d)Repeat the same exercise in the opposite direction. Place the hands behind the waist on the ground at a distance of about half meter.

Duration: Practice this asana for two minutes on both the sides.

Benefits: The spinal cord, already affected by previous exercise, would benefit by this asana. It is very effective in the case of heart ailments. This affects spinal column along its whole stretch.

Precautions: The movement should be unhurried with no jerks. People suffering from lumbar spondylitis and muscle pulls should practice it after proper consultation.

3. Agya Chakra Asana

(a)Lie flat on the ground joining both feet and knees.

(b)Lift both the feet off the ground and bend the knees so that they touch the chest.

(c)Bend the knees towards the left by twisting the waist and turn the head to the right.

(d)The hands should be placed above the shoulders.

(e)Repeat this asana on the right side of the body with the head turned in the opposite direction for five minutes.

Duration: Practice it for two minutes. This exercise is to be repeated on both the left and the right sides for a few minutes.

Benefits: This will remove stomach problems and diseases of chest, spinal column and is also effective for neck and waist ailments. This exercise helps activate the Agya Chakra and removes diseases of spinal cord.

Precautions: Move into the positions slowly and gracefully without hurrying. People suffering from lumbar spondylitis and muscle pulls should practice it after proper consultation.

Painful diseases of the spinal column can be cured simply by practicing these asanas.Numbers of patients have been cured of the diseases like cervical spondylitis,acute backache, stiff neck and back by practicing of these asanas.The patients should begin by doing these asanas for few seconds initially but later the duration may be increased up to one minute or more.

Today we look at the Sunya Chakra Asana which will help you avoid backache.

4. Sunya Chakra Asana: This is excellent for diseases of the spinal column. This asana is a little different from the previous one.

(a)Lie flat on the ground in supine position with arms slightly above the shoulders similar to Sarp Asana.

(b)Now bend the knees slightly to the left and head in the same direction but lift the left arm above applying pressure on hands, chest and neck.

(c)Repeat the exercise in the opposite direction.

(d)While doing so the hip is also to be bent on towards the left side.

Duration: Time for this asana is one or two minutes.

Benefits:

(a)Spinal column is energised and becomes free of diseases, supple and toned up.

(b)This will remove stomach problems and diseases of chest and spinal column.

(c)The spinal cord, already affected by the previous exercise, would be better-affected following this asana.

(d)Foe neck and waist ailments this asana is very effective.

Precautions: Jerks and strains should be avoided.Also, people suffering from lumbar spondylitis and muscle pull should practice it after proper consultation.

5. Mooladhar Chakra Asana: This asana is excellent for afflictions of the spinal column.

(a)Sit on the floor with both the legs spread. Now bend the legs and place the hands behind your back so that they rest on the ground.

(b)The distance between the hands and waist should be two feet.Also, between the hands the distance should be two feet. Between buttocks and legs the distance to be maintained is two feet. This difference of two feet from all sides is to be maintained.

(c)Now with both the knees bent to the left and turn the neck to the right. Again bend both knees to the right and turn the neck to the left. Repeat this process again and again.

(d)This exercise is to be repeated on both the left and right side for few minutes.

Benefits: This exercise helps the patient to activate the pelvic area and alleviates the disorders of the spinal cord.

 

Exercises For Back Pain

Exercises for Back Pain

Exercises for Back Pain

Back pain has achieved epidemic proportions worldwide in the last two decades. It is the second most common ailment after common cold and eight out of ten people suffer from a significant episode of back pain at some point of their lives. Nearly 70% have a recurrence within a year of the initial episode. Sedentary lifestyles and improper posture have been mainly responsible for the increased incidence of back pain. Other high risk factors for back pain include professions requiring sedentary work/prolonged improper posture, obesity, stressful lifestyle and previous history of backpain.Exercising is a vital way to get rid of back pain.

Pilates help alleviate back pain. Wear comfortable clothing and take off your shoes while doing the following exercises.

1. Breathing Exercise:

(a) Lie on your back on a mat, with your knees bent, heels opposite your hips, and hands resting on lower abdomen. This is the preparatory position.

(b)Take a deep breath, for four to five counts, expanding the side and back of your ribcage. The abdominals should remain drawn inward gently. The upper chest and neck should also be relaxed.

(c)Breathe out for four to five counts, allowing your chest and ribs to fall while concentrating on drawing the lower abdominal muscles inwards. Use pelvic floor muscles to create a deeper sensation of pelvic stability and control.

(d)While breathing in do not let your stomach rise. This focused breathing pattern along with systematic execution of exercises provides a great workout.

2. Leg slides (for posture awareness)

(a)Get into preparatory position.

(b)Inhale to prepare, and begin “scooping” or drawing in of abdominals.

(c)Exhale using your abdominals; maintain control of your neutral pelvis position, slide one heel along the floor.

(d)Inhale, dragging the heel back to the preparatory position, always maintaining abdominal bracing and pelvic stability

(e)Repeat 10 times in all, altering legs.

3. Lying Twists

(a)Lie on your back on a mat, with your knees bent, heels opposite your sitting bones, and hands resting on lower abdomen, and then begin contracting the abdominals, which we call our belly.

(b)Place your hands behind your head.

(c)Keeping your legs together bend your knees.

(d)Twist your legs to one side.

(e)Your back and hips should remain on the floor.

(f)Repeat on the other side.

(g)Repeat this exercise 8-10 times.

4. Body Roll for Abdomen and Back: This is an excellent exercise to tone your back and abdomen, and also to strengthen them.

(a)Take a mat and lie on your back, with your knees bent, heels opposite your sitting bones, and your hands resting on your lower abdomen.

(b)Then, come to the sitting position. Keeping your head inside your knees, clasp your arms around your knees.

(c)Now imagine your body to be a ball.

(d)Roll backwards on your spine and then rock back to the sitting position.

(e)Rock backwards and forward like this about 8-10 times.

(f)This will massage your back and help you work on your abdominals.

Exercises for Back Pain