Performing The Pose 1.Come onto the floor on your hands and knees. Place your hands shoulder-width apart and your knees hip width apart on the floor. 2.While inhaling, arch your back, open your chest. Draw your shoulders back. The gaze looks up to the ceiling. 3.On exhalation, hunch your back, bring the head down between your upper arms. Repeat 5 times. |
Yoga Poses for Back Pain
Majariasana (Cat Pose) is a moving posture that combines back arches and forward bends. This pose helps increase flexibility in your spine. When practiced regularly, cat pose can help alleviate back pain.
Benefits: Cat Pose releases tension in your cervical, thoracic, and lumbar spine. It also stretches your back and abdominal muscles. The pose increases circulation of the spinal fluid and massages your digestive organs. Contraindications: Knee problems, chronic or recent wrist pain or injury. Back and neck injuries. |
Performing The Pose
1.Come onto the floor on your hands and knees. 2. Exhale and lift your knees away from the floor. Draw your back backwards from the pelvis, so that your arms and back form one line. 3. With an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. 4.Straighten your knees and let your head hang down in a relaxed sort of way. |
In the Downward Facing Dog Pose, you build up strength in the upper arms and you give space and opening in the back, chest and shoulders. If you let your ankles sink nicely to the floor in this Asana, you stretch the calves at the same time. In Yoga, this pose is often used as an exercise in between other poses. This pose is one of the poses in the Sun Salutation sequence.
Benefits: Practicing this pose with proper alignment can make your upper back more flexible and less likely to store so much tension. This posture also stimulates the brain and nervous system, improving memory and concentration. Contraindications: Recent or chronic injury to the back, hips, arms or shoulders, unmediated high blood pressure. |
Performing The Pose
1.Sit with the legs stretched out in front of the body keeping the back and the head straight. 2.Bend the left leg and place the left foot flat on the floor on the outside of the right knee. 3.Bend the right leg and bring the foot around to the right buttock. 4.While inhaling raise your arms up. While exhaling Twist to the left and place the palm of your left hand behind you. Grab your left foot with your right hand. If you can’t grab your foot with the hand , you can try to bend your right arm, keeping the palm on the chest or on the left thigh. If your back is still hunching, try other modification. 5.Hold for 1-2 minutes on each side. 
Performing The Pose
1.Sit in vajrasana, placing the palms on the thighs just above the knees. Keeps your spine and head straight. 2.While inhaling raise your arms above the head. 3.While exhaling bend forward. Stretch your arms and back for 10 breaths. 4.Then place the arms besides you and relax. Your palms facing upwards. 5.The forehead and hands should rest on the floor. Relax your back, shoulders, neck and head. 6.Hold for 2 minutes. While inhaling come up on your buttocks on the heels and the back and the head straight. |
Ardha Matsyendrasana (Half Spinal Twist pose)
In this asana is very important to keep your back straight and buttocks on the ground. Do not sit on your heel. If you notice your back is hunching or you are lifting your buttocks off the ground , try modifications. Benefits: The pose stretches the muscles on one side of the back and abdomen. It tones the nerves of the spine , makes the back muscles supple. Ardha Matsyendrasana massages the abdominal organs , alleviating digestive ailments. It regulates the secretions of the adrenal gland, liver and pancreas. Contraindications: People who suffer from peptic ulcer, hernia or hyperthyroidism should only practice this pose with a teacher. Pregnant women and people with sciatica or slipped disc should avoid this practice. Balasana (Child’s pose) is a resting pose. This asana stretches and strengthens the back muscles and separates the individual vertebrae from each other, releasing pressure on the discs.
Benefits: This posture helps to relieve backache and encourages the discs to resume their correct position. It also regulates the functioning of the adrenal glands. It tones the pelvic muscles and the sciatic nerves. Contraindications: Not to be performed by people with very high blood pressure, slipped disc or who suffer from vertigo. |
Yoga For Anxiety
Yoga is a commonly known generic term for physical, mental and spiritual disciplines. There are many branches of yoga : Hatha, Juana, Karma, Bhakti, Mantra, Kundalini and others. The yoga we know today was developed as a part of the tantric civilization, which existed in India and all parts of the world more than ten thousand years ago. In ancient times yoga techniques were kept secret and were never written down. They were passed on from teacher to disciple by word of mouth.
1. Importance of Yoga in our Life
The most important benefit of yoga is physical and mental therapy. Also the aging process, which is largely an artificial condition, caused mainly by autointoxication or self-poisoning, can be slowed down by practicing yoga. Yoga is a type of exercise which is performed using various types of body postures. You can perform yoga anywhere, since it does not need any special workout equipments. Start performing yoga exercises regularly and notice how beneficial it is in keeping your mind and body healthy. By keeping the body clean, flexible and well lubricated, we can significantly reduce the catabolic process of cell deterioration. To get the maximum benefits of yoga one has to combine the practices of yogasanas, pranayama and meditation.
Regular practice of asanas, pranayama and meditation can help such diverse ailments such as anxiety, diabetes, blood pressure, digestive disorders, arthritis, arteriosclerosis, chronic fatigue, asthma, varicose veins and heart conditions. Laboratory tests have proved the yogi's increased abilities of consciously controlling autonomic or involuntary functions, such as temperature, heartbeat and blood pressure. Research into the effects of yogic practices on HIV is currently underway with promising results.
2. Anxiety and Yoga practice
Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.When people are stressed or suffering from anxiety, they tend to think less logically, sleep less, eat unhealthily and practice less exercise. However, dealing with one's stress is the best idea in improving one's lifestyle so, yoga is a practical solution for these issues. Yoga helps people how to breathe deeply, using the diaphragm, which induces feelings of calm and relaxation.
Specifically, yoga is more than just stretching. It loosens up the tense muscles in the body (due to the vast amounts of stretching) especially (the high stress areas); the neck, the shoulders and the back. It combines a loosening the muscles with regular deep breathing and relaxation of the mind.
Yoga manages to relax the person by allowing you to think solely on the moment. When in a yoga pose you only think of the current pose and how it should match your breathing, thinking and balance. You can't think of your pose if you're thinking of your problems therefore, the poses are designed to make you think about the moment so you can successfully accomplish them. Yoga produces these benefits by causing the release of a chemical in the brain called gamma-aminobutyric acid during and after practicing yoga . GABA is an amino acid that helps with sleep and relaxation and blunts the activity of the sympathetic nervous system when it is keeping the constant fight in those with chronic anxiety at bay. People with low GABA levels tend to be excitable and suffer from anxiety syndromes more often than people with normal GABA levels. Yoga raises these levels by over 25%, a substantial increase with measurable clinical benefits. Better yet, the style of yoga that is practiced does not affect the GABA response. All styles (ashtanga, hatha, kripalu and vinyasa) caused similar GABA increases.
3. Best Yoga Techniques for Anxiety
When people are stressed they constantly think of their next upcoming deadlines rather than focusing on the now. Generally, anxiety can be treated by psychotherapy and some anti-anxiety meditation. However, the process of recuperation can also be aided by Yoga practice. It will help you develop a stronger state of mind, thus overcoming your fears and preventing the dangers of anxiety. In dealing with anxiety, you should consider:
Useful asanas practice to reduce anxiety : Surya Namaskar (Sun Salutation), Paschimottasana, Bhujangasana, Shalabhasana, Ardhamatsyendrasana, Akarna Dhanurasana , Trikonasana, Veerasana, Ushtrasana.
Useful pranayama practice: Anulom Vilom Deep Breathing 15 minutes, Ujjayi Pranayama without kumbhak for 10 minutes, Right Nostrill Purak followed by Bhramari Rechak (21 rounds).
Rhythmic , deep, and slow respiration stimulates and is stimulated by calm, content, states of mind. Irregular breathing disrupts the rhythms of the brain and leads to physical, emotional and mental blocks.
Meditation is a specific technique for resting the mind and attaining a state of consciousness. In meditation you are fully awake and alert, but your mind is not focused on the external world. Meditation relaxes our mind and it reduces anxiety. Meditation practice: focusing on breathing, focusing on one object, chanting Om, mantras...
Food is also very important if you want to reduce anxiety and to live healthy life. A healthy diet rich in whole food vitamins should accompany any yoga regime. A healthy diet should concentrate on antioxidant foods like fruits and vegetables, whole grains and nuts. The dependency on vitamin supplements should be kept to a minimum.
Yoga also has a low injury rate and can even prevent injuries caused by other activities by strengthening the stabilizing muscles, or the muscles on the side of your body such as the abdominal obliques and the vastus lateralis on the outside of the thigh. These muscles stabilize your joints and when strong, can help prevent overuse injuries from other sports. Aside from the chemical changes that yoga causes inside the body, the practical benefits of yoga on anxiety are also well documented. One study compared swimming, fencing,fitness training and yoga. Only yoga caused reductions in anxiety.
Yoga is a commonly known generic term for physical, mental and spiritual disciplines. There are many branches of yoga : Hatha, Juana, Karma, Bhakti, Mantra, Kundalini and others. The yoga we know today was developed as a part of the tantric civilization, which existed in India and all parts of the world more than ten thousand years ago. In ancient times yoga techniques were kept secret and were never written down. They were passed on from teacher to disciple by word of mouth.
1. Importance of Yoga in our Life
The most important benefit of yoga is physical and mental therapy. Also the aging process, which is largely an artificial condition, caused mainly by autointoxication or self-poisoning, can be slowed down by practicing yoga. Yoga is a type of exercise which is performed using various types of body postures. You can perform yoga anywhere, since it does not need any special workout equipments. Start performing yoga exercises regularly and notice how beneficial it is in keeping your mind and body healthy. By keeping the body clean, flexible and well lubricated, we can significantly reduce the catabolic process of cell deterioration. To get the maximum benefits of yoga one has to combine the practices of yogasanas, pranayama and meditation.
Regular practice of asanas, pranayama and meditation can help such diverse ailments such as anxiety, diabetes, blood pressure, digestive disorders, arthritis, arteriosclerosis, chronic fatigue, asthma, varicose veins and heart conditions. Laboratory tests have proved the yogi's increased abilities of consciously controlling autonomic or involuntary functions, such as temperature, heartbeat and blood pressure. Research into the effects of yogic practices on HIV is currently underway with promising results.
2. Anxiety and Yoga practice
Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.When people are stressed or suffering from anxiety, they tend to think less logically, sleep less, eat unhealthily and practice less exercise. However, dealing with one's stress is the best idea in improving one's lifestyle so, yoga is a practical solution for these issues. Yoga helps people how to breathe deeply, using the diaphragm, which induces feelings of calm and relaxation.
Specifically, yoga is more than just stretching. It loosens up the tense muscles in the body (due to the vast amounts of stretching) especially (the high stress areas); the neck, the shoulders and the back. It combines a loosening the muscles with regular deep breathing and relaxation of the mind.
Yoga manages to relax the person by allowing you to think solely on the moment. When in a yoga pose you only think of the current pose and how it should match your breathing, thinking and balance. You can't think of your pose if you're thinking of your problems therefore, the poses are designed to make you think about the moment so you can successfully accomplish them. Yoga produces these benefits by causing the release of a chemical in the brain called gamma-aminobutyric acid during and after practicing yoga . GABA is an amino acid that helps with sleep and relaxation and blunts the activity of the sympathetic nervous system when it is keeping the constant fight in those with chronic anxiety at bay. People with low GABA levels tend to be excitable and suffer from anxiety syndromes more often than people with normal GABA levels. Yoga raises these levels by over 25%, a substantial increase with measurable clinical benefits. Better yet, the style of yoga that is practiced does not affect the GABA response. All styles (ashtanga, hatha, kripalu and vinyasa) caused similar GABA increases.
3. Best Yoga Techniques for Anxiety
When people are stressed they constantly think of their next upcoming deadlines rather than focusing on the now. Generally, anxiety can be treated by psychotherapy and some anti-anxiety meditation. However, the process of recuperation can also be aided by Yoga practice. It will help you develop a stronger state of mind, thus overcoming your fears and preventing the dangers of anxiety. In dealing with anxiety, you should consider:
- Practicing Asanas to maintain a healthy nervous system,
- Pranayama to gain better self-awareness and acquire a more peaceful state of mind, and
- Meditation for a stronger concentration and focus of the mind that can eventually lead you away from your fears.
Useful asanas practice to reduce anxiety : Surya Namaskar (Sun Salutation), Paschimottasana, Bhujangasana, Shalabhasana, Ardhamatsyendrasana, Akarna Dhanurasana , Trikonasana, Veerasana, Ushtrasana.
Useful pranayama practice: Anulom Vilom Deep Breathing 15 minutes, Ujjayi Pranayama without kumbhak for 10 minutes, Right Nostrill Purak followed by Bhramari Rechak (21 rounds).
Rhythmic , deep, and slow respiration stimulates and is stimulated by calm, content, states of mind. Irregular breathing disrupts the rhythms of the brain and leads to physical, emotional and mental blocks.
Meditation is a specific technique for resting the mind and attaining a state of consciousness. In meditation you are fully awake and alert, but your mind is not focused on the external world. Meditation relaxes our mind and it reduces anxiety. Meditation practice: focusing on breathing, focusing on one object, chanting Om, mantras...
Food is also very important if you want to reduce anxiety and to live healthy life. A healthy diet rich in whole food vitamins should accompany any yoga regime. A healthy diet should concentrate on antioxidant foods like fruits and vegetables, whole grains and nuts. The dependency on vitamin supplements should be kept to a minimum.
Yoga also has a low injury rate and can even prevent injuries caused by other activities by strengthening the stabilizing muscles, or the muscles on the side of your body such as the abdominal obliques and the vastus lateralis on the outside of the thigh. These muscles stabilize your joints and when strong, can help prevent overuse injuries from other sports. Aside from the chemical changes that yoga causes inside the body, the practical benefits of yoga on anxiety are also well documented. One study compared swimming, fencing,fitness training and yoga. Only yoga caused reductions in anxiety.