Yoga for you: Arthritis and Back Pain

My dear friends ,now I will explain the yoga for arthritis, backpains & spondylitis.

HOW YOGA HELPS IN BACK PAIN?
1) Yoga helps to increase strength in very specific muscles and muscle groups. Holding positions in yoga is not intended to be uncomfortable. However, it does require concentration and specific use of muscles throughout the body.

2) Muscle strength improves by remaining in these yoga positions and incorporating various movements.Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles. Back and abdominal muscles are essential components of the muscular network of the spine, helping the body maintain proper upright posture and movement. When these muscles are well conditioned, back pain can be greatly reduced or avoided.

3) Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. Yoga requires that the individual hold gentle poses anywhere from 10 to 60 seconds. Within the pose, certain muscles flex, while others stretch, promoting relaxation and flexibility in muscles and joints.

Garudasana (Eagle pose)

It improves concentration,balance and coordination

Reduces fat around arms & thighs.

Method-

1) Stand erect on yoga mat.

2) Bend right knee slightly & place left thigh over the right thigh.

3) Twist left calf around the right so that the left big toe hooks around the inner side of the right calf.

4) Hand position - cross the right elbow over the left. Twist left forearm around the right so that palms will touch each other.

5) Raise the arms at the shoulder level & keep back straight.

6) Then straighten right knee as much as possible.

7) Maintain the pose and breathe normally.

8) Press the sole of your supporting foor downwards.

9) Press the crown of your head away from the shoulders and feel the elongation of your spine.

10) Exhale and slowly return to original pose.

11) Repeat the pose with other side also.

Duration & Repetitions-

1)Hold the pose as long as possible or for 20 -30 secs.

Time will gradually increase as became more comfertable with the pose.

2) Repeat 2 or 3 times each side.

Bhujangasan (cobra pose)

Strenghthen complete spine.

Strengthens joints of upper extremities.

Method-
1) Lie on the abdomen on the floor.
2) Bend elbows and bring hands close to the shoulder with palms placed on the floor.
3) Inhale and raise hand ,neck,chest & upper abdomen off the floor.
4) Keep remaining part of the body on the floor.
5) While doing this keep,hips,thighs,keens firm.
6) Extend the neck fully & pull the shoulders backward.
7) Maintain the pose & breathe normally
8) Exhale & return to original pose.

(IT IS ALSO GOOD FOR HYPOTHYROID PEOPLE TO MAINTAIN THE THYROID LEVEL)

Shalbhasan (Locust pose)

Method-
1) Lie on the abdomen with feet together toes pointing to the backwards.
2) Inhale & raise head,chest & thighs up stimultaneously as high as possible ,along with the arms pointing towards the toes at shoulder level without bending knees.
3) The body should be rest on the abdomen only.
4) Contract hips muscles.
5) Maintain the pose breathe normally.
6) Exhale & return to the original pose
7) Then keep face sideways on the floor,arms on the side of the thighs & breathe normally.

(THOSE HAVING SLIP DISC ,SEVERE BACKPAIN ,DO NOT
ATTEMPT THIS ASNA TILL GAINS BACK STRENGTH)

Supta badha konasana(Cobblers pose in lying position)

Tranquillizes Mind
Lowers blood pressure

Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)wWith the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.

Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times

Supta Virasan (hero's pose in lying position)

Reduces congestion in pelvic organs.
Straightens and tones the spine.

Method-
1) Sit in Virasan.
2) Recline back and rest elbows on the floor.
3) Slowly allow the head and back to rest on the floor.
4) Now straighten the arm over the head, palm facing upward.
5) Maintain the pose and breathe normally.
6) Exhale and slowly return to original pose.

NOTE: DO ALL THE MOVEMENTS SLOWLY WHILE DOING THIS ASANA. TAKE PROPER PRECAUTION OF YOUR NECK AND HEAD.

Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs or as much as possible.
2) Repeat the pose 1-2 times.

ushtrasana (camel pose)

Tones the complete spine.

Tones abdominal and pelvic organs.

Method-
1) Assume the kneeling position.
2) Keep the knees shoulder-width apart and the big toes about eight inches apart. Only your knees and toes should touch the floor.
3) Place the posterior between the heels and sit comfortably.
4)Grasp the heels with the corresponding hands. Press the heels with your palms.
5)Inhale and exhale a few times.
6)Inhaling, raise your posterior off your heels and come up on your knees and toes.
7)Pulling the shoulders back, push the hips forward.
8)Exhaling, raise the chest and bend the trunk and head back as far as you can, curving the spine backwards.
9)Keep the arms straight.
10)Turn your face towards the sky.
11)Complete the exhalation and take a few deep breaths.
12)Invert the feet and place the toes and the upper part of the feet flat on the floor.
13)Slide your hands down and grasp each ankle with the corresponding hand.
14)Bend backwards further on the arms and make a curvature of the body by arching the spine and neck.
15)Maintain this posture, breathing deeply and rhythmically, until strain is felt.
16)Inhaling, release the hands and return slowly to the upright kneeling position.
17)Resume the sitting position between the heels and then come to original sitting position.