Lumbar pain is the most common cause of job-related disability. Yoga is the most effective way to cure lumbar pain.
Back bending hands on waist pose
- Stand straight with 6 inches gap in between two legs.
- Place your hands on waist.
- Now slowly bend your upper body towards your back.
- Count 10 in that position. Return to normal position.
Yoga can help to do away with the pain all together. Apart from relieving the pain, yoga tones the body and calms the mind.Yoga can help your joints and strengthen them.
Veerbhadrasana (Warrior pose):-
- The Warrior pose is a knee strengthening yoga pose that also helps people suffering from frozen shoulders.
- It also releases stress from the shoulders and brings balance in the body.
Yoga couples exercises with rhythmic breathing. Breathing brings life force into the body and cleans the body of toxic materials formed due to wrong diet, unhealthy lifestyle & accumulated stresses. It creates body balance and longevity rejuvenating the whole system.
Trikonasana (Triangle pose)
- Improves digestion
- Stimulates appetite
- Alleviates constipation.
- Sciatica is the longest nerve in the body that starts from lower back and goes down the legs.
- Any kind of pressure on sciatica causes numbness and shooting pain down the legs to the toe.
Pigeon in a Chair pose
- Try to find a chair in which you can sit comfortably with both feet flat on the floor and your thighs roughly parallel to the floor.
- Place your right ankle near your left knee and try to relax your right knee toward the floor.
- Repeat on the left side.
Inguinal hernias are protrusions of soft tissue, such as a portion of the intestine, through a weak spot in a muscle, usually in the abdominal wall. Yoga practices are very useful in reducing the symptoms of hernia such as heaviness, fullness and pain.
Ardha Navasana pose
- This posture resembles the shape of a boat, hence the name.
- Sit on the floor.
- Stretch the legs out in front and keep them straight.
- Exhale, recline the trunk back and simultaneously raise the legs from the floor, keeping the knees tight and the toes pointed.
- Keep the legs at an angle about 30 to 35 degrees from the floor and the crown of the head in line with the toes.
- Hold this for 20 to 30 seconds with normal breathing.
- Do not hold the breath during this asana, though the tendency is always to do it with suspension of breath after inhalation.
Of the many conditions that we face due to our stressful lifestyles, obesity is perhaps one of the most harmful one. Defined as a condition where excessive fat is accumulated and stored in the body, obesity is known to increase health risks like heart attacks.
Kapal Bhati pranayama
- This breathing technique increases the rate of metabolism and thus helps in reducing weight.
- It also improves digestive tract functioning, absorption and assimilation of nutrients.
The human spine is formed of multiple vertebrae which protect and support the spinal cord. This set of bones is responsible for the ability to stand in an upright position. In Scoliosis, a condition particularly related to the spine, the individual's spine is not straight but rather curved.
- Begin seated on your heels.
- Stretch the arms and hands out in front of you.
- Bend your upper body forward and lower your chest close to your knees.
- Continue to stretch your arms forward. Breathe deeply and relax as you feel your back and spine muscles lengthening.
- Relax your entire body.
With Swine Flu spreading like wildfire, the panic amongst people has been on the rise too. To prevent this deadly virus from bringing you down on your knees. Yoga poses like the ones mentioned below can help build immunity level and also strengthen your mind.
Adho Mukha Shavasana (Downward Facing Dog Pose)
- Come onto your fours. Form a table such that your back forms the table top and your hands and feet from the legs of the table.
- As you breathe out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
- Hands are shoulder width apart; feet are hip width apart and parallel to each other. Toes point straight ahead.
- Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
- Hold the downward dog pose and take long deep breaths. Look towards the navel.
- Exhale. Bend the knees, return to table pose. Relax
Yoga helps build endurance, stamina, strength, flexibility, and muscle control in all areas of the body, including the back, abdomen, and groin. It also improves self-confidence, self-awareness, and sensitivity. Regular practice of Sitting Wide-Legged Straddle, Viparita Karani, Child, Bridge, Lotus, Plow, Eagle, Goddess, Downward Dog, and Lizard poses will improve your sex life.
Lotus Pose (Padmasana)
- The lotus pose promotes flexibility of the hip and thigh muscles, which are central to most sexual positions.
- For the lotus pose, sit cross-legged on the floor and, with your hands, pull each of your feet up to rest on the top of the opposite thigh.
- You should feel a deep stretching of the thigh muscles for the duration of the pose.
If you suffer from arthritis is making it difficult to do even the simplest of things, this series of yoga asanas is for you. Prescribed by yoga practitioners as one of the best and most natural methods to beat joint pain, stiffness and discomfort.
- This pose is ideally done while putting all your weight on your knees.
- But if you suffer from severe arthritis, you can sit in Padmasana to do this pose.
- If you would like to try doing this asana on your knees, bend them and place them on a yoga mat – such that your upper body is erect and your keens take all your weight.
- Make sure your toes are pointing downwards and are driving towards the ground.
- Now take your right hand and bend it at the elbows and place it behind your back.
- Make sure your finger tips are pointing upwards and are close to your spine.
- Take your left hand above your head, while bending it at the elbow above your head.
- Now, while placing it at the nape of your neck, try to grasp your right hand with it.
Tonsillitis is an inflammation of the tonsils caused by an infection. In tonsillitis, the tonsils are enlarged, red, and often coated by a substance that is yellow, gray, or white. Tonsillitis usually occurs as part of pharyngitis (throat infection). Tonsillitis usually begins with sudden sore throat and painful swallowing.
- Sit in Virasana
- Exhale and recline on the back. Let the neck and the chest and arching the backup rest only the crown of the head on the floor.
- No part of the trunk should be on the floor.
- Bend the arms at the elbows.
- Bend the arms at the elbows.
- Rest the folded arms on the floor behind the head.
- Stay in the pose for a minute with even breathing.
Persons with Nasal Allergy (NA) also have similar nasal complaints such as irritation, sneezing, running nose and blockage.
- This posture is done by standing and catching the big toes.
- Stand in Tadasana. Spread the legs a foot apart.
- Exhale, bend forward and hold the big toes between the thumbs and the first two fingers, so that the palms face each other.
- Hold them tight.
- Keep the head up, stretch the diaphragm towards the chest and make the back as concave as possible.
- Instead of stretching down from the shoulders, bend forward from the pelvic.
- Keep the legs stiff and do not slacken the grip at the knees and toes. Stretch the shoulder-blades also. Take one or two breaths in this position.
- Now exhale, and bring the head in between the knees by tightening the knees and pulling the toes without lifting them off the floor.
- Remain in this pose for about 20 seconds, maintaining normal breathing.
- Inhale, raise the head, release to toes and stand up. Return to Tadasana.
Yoga sadhana is important for freeing the mind of various psychogenic diseases and mental illness. It may also improve rehabilitation of mentally handicapped people, which is a burning problem of modern society. The mentally retarded children can be treated up to a great extent with the help of yogic techniques.
- Stand in Tadasana.
- Inhale deeply and stretch the body forward.
- Join the palms behind the back and draw the shoulder and elbows back.
- Exhale, turn the wrists and bring both palms up above the middle of the back of the chest, the fingers at the level of the shoulder blades.
- Inhale and with a jump spread the legs apart sideways 3 to 3.5 feet.
- Stay in this position and exhale.
- Inhale and turn the trunk to the right.
- Exhale, bend the trunk forward and rest the head on the right knee.
- Stretch the back and gradually extend the neck until the nose, then the lips and lastly the chin touch and then rest beyond the right knee.
- Stay in the pose from 20 seconds to half a minute with normal breathing.
- Then slow move the head and trunk towards the left knee by swinging the trunk round the hips.
Epilepsy is defined as a tendency to have repeated seizures that originate in the brain. Epilepsy can develop at any age.
Balasana (Child’s Pose)
- Balasana is an awesome stress reliever and can be reassuring if you think you might have a seizure soon.
- >It’s also a really lovely, gentle stretch for the hips, back and neck, and may be helpful if you experience pain after seizures.
Anxiety and depression
Yoga practice ideally includes the complete package of asanas (body postures), pranayama’s (breathing techniques), meditation, and the ancient yoga philosophy, all of which has helped several anxiety patients recover and face life with new positivity and strength.
Dhanurasana - Bow Pose
- Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
- Fold your knees, take your hands backwards and hold your ankles.
- Breathing in, lift your chest off the ground and pull your legs up and back.
- Look straight ahead with a smile on your face.
- Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
- Continue to take long deep breaths as you relax in this pose.
- But bend only as far as your body permits you to.
- Do not overdo the stretch.
- After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
Yoga poses are focused on balancing the body and the mind. Stress can aggravate those with ear conditions like tinnitus.
Yogic techniques and dietary changes, you can control and even eliminate acidity, balancing the functioning of the digestive system and lowering the levels of stress, which is the cause of many diseases.
Setubandhasana or bridge pose
- Lie on the yoga mat with your back on it. Now bend your knees and keep your feet flat on the floor. While you do this, keep your arms by the sides of your body.
- Breathing out, shift your weight to your arms and push your pelvis off the floor, toward the ceiling.
- Keep your body lifted so that your neck and head still lie flat on the floor.
- Hold this position for five steady breaths and slowly bring down your body.
The prostate is a small gland approximately the size and shape of a walnut that is located at the base of the penis. It sits in front of the rectum and directly below the bladder.
The Bow Pose
- This pose is also called Dhanurasana.
- Dhanurasana not only benefits your prostate, it can also boost your metabolism.
- Begin by lying on your belly on your mat or blanket. Allow your hands to lie by your torso, palms up.
- Exhale slowly as you bend your knees toward the ceiling. Continue bending your legs as far as you comfortably can.
- Raise your upper body as far as necessary so that you can reach back with your hands and grasp your ankles.
- Avoid holding onto your feet. Your knees should stay approximately hip-width apart.
Take a deep breath. Lift your legs even further toward the ceiling, pulling your upper torso further away from the floor. Keep your back flexible. Look forward. Try to breathe steadily. Hold the pose for as long as you comfortably can, or about 20 to 30 seconds.
Yoga can help you to relax and de-stress when anger flares up. Don't try to repress anger; allow yourself to experience emotion. But instead of reacting in destructive ways, channel your energy into yoga poses. You may want to consider talking to a counsellor if your feelings of anger are causing life problems.
The Corpse pose or Shavasana pose
- The corpose pose is meant to quiet your mind and still your body.
- Lie flat on your back with your legs close but not touching, and your arms parallel to the body with the palms facing up.
- Close your eyes relax your facial muscles and breathe deeply and slowly through the nostrils.
- Focus on consciously relaxing each part of your body, starting with your head and working your way down.
- If you begin to feel sleepy, breathe more quickly and deeply.
Fibromyalgia are often undiagnosed or misdiagnosed condition leaves them in near constant pain and fatigue. Yoga’s ability to calm the mind and reduce stress may also serve to reduce the main trigger of fibromyalgia attacks, as well as slowly loosen cramped muscles.
- Mountain Pose may look like simply standing, but when attention is given to grounding into the earth, drawing the shoulders down the back, and lengthening the spine and breathing, you’ll feel your stress decrease, along with a relaxation of your muscles and organs throughout the body.
Menopause brings with it fluctuating hormones that mess with your sleep, pack on pounds of belly fat, and make you irritable and less interested in sex. But yoga can help.
Chair Pose with Shoulder Press
- Step feet together and reach arms above head, palms facing in. Sink hips back, as though about to sit in a chair.
- Slowly bend elbows at right angles, lowering upper arms to shoulder height and turning palms forward. Straighten arms overhead.
- Raise and lower arms 5 times. Then bring hands to shoulders and return to standing.
Premenstrual Syndrome is an extremely common problem among women. It is associated with a collection of emotional and physical symptoms. Yoga helps in relieving the symptoms of premenstrual tension.
Child’s Pose (Balasana)
- Get on all fours, put your knees under your hips, and now slowly lower your head towards the floor while exhaling normally through your nose.
- Let your forehead touch the mat.
- Count till 20 normal breaths and come back to the former position. Repeat this pose 5 times.
- The Child’s pose is mainly focused on the thighs, but it also helps in relieving strain in other regions like back, shoulder, neck and hip.