BACKACHE / BACKPAIN
BACKACHE OR BACK PAIN IS THE MOST COMMON AILMENT WIDELY PREVALENT THESE DAYS DUE TO SEDENTARY LIFESTYLE, HAZARDOUS WORK PATTERNS, PHYSICAL AND MENTAL STRESS, WRONG POSTURE AND LACK OF EXERCISES.
CAUSES
- PHYSIOLOGICAL - PREGNANCY, MENSTRUATION.
- PATHOLOGICAL - DISC PROLAPSE, SPONDYLOSIS, CHRONIC KIDNEY OR PROSTATE DISORDERS, INFLUENZA, ARTHIRITIS, FEMALE DISORDERS.
- ACCIDENTAL - MUSCULAR SPRAIN, INJURY TO SPINE, FALLING DOWN, CARRYING HEAVY WEIGHT, LIFTING IMPROPERLY, POOR POSTURE.
YOGA FOR BACKACHE
- BHUJANGASANA/ COBRA POSE
LIE FLAT O YOUR STOMACH, LEG STRAIGHT, HAND STRAIGHT. INHALE AND SLOWLY RAISE FOREHEAD,SHOULDER,CHEST UP TO NAVAL,WAIT FOR A WHILE,NOW STRETCH YOUR BACK AND HANDS.KEEP YOUR HEAD UP AND LOOK UPWARD. MAINTAIN THE POSE AND SLOWLY RELEASE BY EXHALING AND RETURN TO BASIC POSE.
- USTRASANA/ CAMEL POSE
SIT STRAIGHT WITH YOUR LEG STRETCH,SLOWLY BEND YOUR RIGHT LEG FROM KNEE AND KEEP IT UNDER RIGHT THIGH, DO THE SAME WITH LEFT LEG.STAND ON YOUR KNEE, INHALE AND RAISE YOUR HANDS,SLOWLY BEND LITTLE BACKWARD WITH EXHALATION AND CATCH YOUR ANKLES.MAINTAIN THE POSE FOR A WHILE AND RELEASE SLOWLY AND RETURN TO BASIC POSE.
- DHANURASANA/ BOW POSE
LIE FLAT ON YOUR STOMACH,LEGS STRAIGHT,HANDS SR HEAD AND STRAIGHT. BEND YOUR KNEES AND HOLD BOTH THE ANKLES WITH HANDS. INHALE AND RAISE YOUR HEAD AND LEGS SIMULTANEOUSLY AND STRETCH. MAINTAIN THE POSE FOR A WHILE AND SLOWLY RETURN WITH EXHALATION.
- MARJARI ASANA/ CAT POSE
STAND ON YOUR KNEES AND HANDS (LIKE CAT)INHALE AND RAISE YOUR HEAD UP AND BACK(SPINE) INWARD, NOW EXHALE AND LOWER DOWN YOUR HEAD AND BACK UPWARDS. REPEAT THE MOVEMENT FOR 5-10 TIMES. RELASE SLOWLY AND RETURN TO SITTING POSE.
- SETUBANDHASANA/ BRIDGE POSE
LIE FLAT ON YOUR BACK, LEG STARIGHT, HAND STRAIGHT, INHALE AND SLOWLY RAISE YOUR BUTTOCKS AND ARCH YOUR BACK TO FORM A BRIDGE OF YOUR BODY. SUPPORT YOUR BACK WITH YOUR HANDS ( ELBOW FLEXED ). MAINTAIN FOR A WHILE. EXHALE AND SLOWLY RELEASE THE POSE.
- SHASHANKASANA/ RABBIT POSE
SIT WITH YOUR LEGS STREACHED, NOW SLOWLY BEND YOUR BOTH KNEES & KEEP THEM UNDER YOUR BUTTOCKS. INHALE AND SLOWLY RAISE OUR HANDS. ARCH BACK LITTLE. EXHALE AND SLOWLY BEND FORWARD, TOUCH GROUND WITH YOUR FOREHEAD. MAINTAIN THE POSE FOR A WHILE. INHALE AND SLOWLY RETURN TO THE NORMAL POSITION.
- SHALABHASANA
LIE ON YOUR STOMACH, LEG STRAIGHT, HANDS STRAIGHT. MAKE FIST OF YOUR HANDS AND KEEP UNDER YOUR THIGHS, CHIN ON GROUND. SLOWLY INHALE AND RAISE YOUR BOTH LEGS ( UPTO 30 - 45 DEGREES ). MAINTAIN THE POST FOR A WHILE.EXHALE AND RELEASE THE POSE.
- MATSYASANA/ FISH POSE
LIE DOWN ON YOUR BACK. LEGS TOGETHER HANDS BY THE SIDE OF YOUR NECK. INHALE AND SLOWLY RAISE YOUR HEAD WITH SUPPORT OF YOUR HANDS AND TOUCH THE GROUND FROM CROWN OF THE HEAD. HANDS BY THE SIDE OF YOUR BODY.MAINTAIN THE POSE FOR A WHILE AND RELEASE WHILE EXHALATION.
- SPINAL TWISTING POSE
LIE FLAT ON YOUR BACK. HANDS STRETCHED PERPENDICULAR TO THE BODY.
FOLD YOUR RIGHT KNEE. INHALE AND WHILE EXHALATION TWIST YOUR SPINE AND KEEP YOUR RIGHT KNEE TO THE LEFT SIDE OF YOUR BODY AND HEAD TO THE RIGHT. INHALE AND COME BACK. DO THE SAME WITH THE LEFT LEG.
- PATHOLOGICAL - DISC PROLAPSE, SPONDYLOSIS, CHRONIC KIDNEY OR PROSTATE DISORDERS, INFLUENZA, ARTHIRITIS, FEMALE DISORDERS.
- ACCIDENTAL - MUSCULAR SPRAIN, INJURY TO SPINE, FALLING DOWN, CARRYING HEAVY WEIGHT, LIFTING IMPROPERLY, POOR POSTURE.
YOGA FOR BACKACHE
- BHUJANGASANA/ COBRA POSE
LIE FLAT O YOUR STOMACH, LEG STRAIGHT, HAND STRAIGHT. INHALE AND SLOWLY RAISE FOREHEAD,SHOULDER,CHEST UP TO NAVAL,WAIT FOR A WHILE,NOW STRETCH YOUR BACK AND HANDS.KEEP YOUR HEAD UP AND LOOK UPWARD. MAINTAIN THE POSE AND SLOWLY RELEASE BY EXHALING AND RETURN TO BASIC POSE.
- USTRASANA/ CAMEL POSE
SIT STRAIGHT WITH YOUR LEG STRETCH,SLOWLY BEND YOUR RIGHT LEG FROM KNEE AND KEEP IT UNDER RIGHT THIGH, DO THE SAME WITH LEFT LEG.STAND ON YOUR KNEE, INHALE AND RAISE YOUR HANDS,SLOWLY BEND LITTLE BACKWARD WITH EXHALATION AND CATCH YOUR ANKLES.MAINTAIN THE POSE FOR A WHILE AND RELEASE SLOWLY AND RETURN TO BASIC POSE.
- DHANURASANA/ BOW POSE
LIE FLAT ON YOUR STOMACH,LEGS STRAIGHT,HANDS SR HEAD AND STRAIGHT. BEND YOUR KNEES AND HOLD BOTH THE ANKLES WITH HANDS. INHALE AND RAISE YOUR HEAD AND LEGS SIMULTANEOUSLY AND STRETCH. MAINTAIN THE POSE FOR A WHILE AND SLOWLY RETURN WITH EXHALATION.
- MARJARI ASANA/ CAT POSE
STAND ON YOUR KNEES AND HANDS (LIKE CAT)INHALE AND RAISE YOUR HEAD UP AND BACK(SPINE) INWARD, NOW EXHALE AND LOWER DOWN YOUR HEAD AND BACK UPWARDS. REPEAT THE MOVEMENT FOR 5-10 TIMES. RELASE SLOWLY AND RETURN TO SITTING POSE.
- SETUBANDHASANA/ BRIDGE POSE
LIE FLAT ON YOUR BACK, LEG STARIGHT, HAND STRAIGHT, INHALE AND SLOWLY RAISE YOUR BUTTOCKS AND ARCH YOUR BACK TO FORM A BRIDGE OF YOUR BODY. SUPPORT YOUR BACK WITH YOUR HANDS ( ELBOW FLEXED ). MAINTAIN FOR A WHILE. EXHALE AND SLOWLY RELEASE THE POSE.
- SHASHANKASANA/ RABBIT POSE
SIT WITH YOUR LEGS STREACHED, NOW SLOWLY BEND YOUR BOTH KNEES & KEEP THEM UNDER YOUR BUTTOCKS. INHALE AND SLOWLY RAISE OUR HANDS. ARCH BACK LITTLE. EXHALE AND SLOWLY BEND FORWARD, TOUCH GROUND WITH YOUR FOREHEAD. MAINTAIN THE POSE FOR A WHILE. INHALE AND SLOWLY RETURN TO THE NORMAL POSITION.
- SHALABHASANA
LIE ON YOUR STOMACH, LEG STRAIGHT, HANDS STRAIGHT. MAKE FIST OF YOUR HANDS AND KEEP UNDER YOUR THIGHS, CHIN ON GROUND. SLOWLY INHALE AND RAISE YOUR BOTH LEGS ( UPTO 30 - 45 DEGREES ). MAINTAIN THE POST FOR A WHILE.EXHALE AND RELEASE THE POSE.
- MATSYASANA/ FISH POSE
LIE DOWN ON YOUR BACK. LEGS TOGETHER HANDS BY THE SIDE OF YOUR NECK. INHALE AND SLOWLY RAISE YOUR HEAD WITH SUPPORT OF YOUR HANDS AND TOUCH THE GROUND FROM CROWN OF THE HEAD. HANDS BY THE SIDE OF YOUR BODY.MAINTAIN THE POSE FOR A WHILE AND RELEASE WHILE EXHALATION.
- SPINAL TWISTING POSE
LIE FLAT ON YOUR BACK. HANDS STRETCHED PERPENDICULAR TO THE BODY.
FOLD YOUR RIGHT KNEE. INHALE AND WHILE EXHALATION TWIST YOUR SPINE AND KEEP YOUR RIGHT KNEE TO THE LEFT SIDE OF YOUR BODY AND HEAD TO THE RIGHT. INHALE AND COME BACK. DO THE SAME WITH THE LEFT LEG.
- ACCIDENTAL - MUSCULAR SPRAIN, INJURY TO SPINE, FALLING DOWN, CARRYING HEAVY WEIGHT, LIFTING IMPROPERLY, POOR POSTURE.
YOGA FOR BACKACHE
- BHUJANGASANA/ COBRA POSE
LIE FLAT O YOUR STOMACH, LEG STRAIGHT, HAND STRAIGHT. INHALE AND SLOWLY RAISE FOREHEAD,SHOULDER,CHEST UP TO NAVAL,WAIT FOR A WHILE,NOW STRETCH YOUR BACK AND HANDS.KEEP YOUR HEAD UP AND LOOK UPWARD. MAINTAIN THE POSE AND SLOWLY RELEASE BY EXHALING AND RETURN TO BASIC POSE.
- USTRASANA/ CAMEL POSE
SIT STRAIGHT WITH YOUR LEG STRETCH,SLOWLY BEND YOUR RIGHT LEG FROM KNEE AND KEEP IT UNDER RIGHT THIGH, DO THE SAME WITH LEFT LEG.STAND ON YOUR KNEE, INHALE AND RAISE YOUR HANDS,SLOWLY BEND LITTLE BACKWARD WITH EXHALATION AND CATCH YOUR ANKLES.MAINTAIN THE POSE FOR A WHILE AND RELEASE SLOWLY AND RETURN TO BASIC POSE.
- DHANURASANA/ BOW POSE
LIE FLAT ON YOUR STOMACH,LEGS STRAIGHT,HANDS SR HEAD AND STRAIGHT. BEND YOUR KNEES AND HOLD BOTH THE ANKLES WITH HANDS. INHALE AND RAISE YOUR HEAD AND LEGS SIMULTANEOUSLY AND STRETCH. MAINTAIN THE POSE FOR A WHILE AND SLOWLY RETURN WITH EXHALATION.
- MARJARI ASANA/ CAT POSE
STAND ON YOUR KNEES AND HANDS (LIKE CAT)INHALE AND RAISE YOUR HEAD UP AND BACK(SPINE) INWARD, NOW EXHALE AND LOWER DOWN YOUR HEAD AND BACK UPWARDS. REPEAT THE MOVEMENT FOR 5-10 TIMES. RELASE SLOWLY AND RETURN TO SITTING POSE.
- SETUBANDHASANA/ BRIDGE POSE
LIE FLAT ON YOUR BACK, LEG STARIGHT, HAND STRAIGHT, INHALE AND SLOWLY RAISE YOUR BUTTOCKS AND ARCH YOUR BACK TO FORM A BRIDGE OF YOUR BODY. SUPPORT YOUR BACK WITH YOUR HANDS ( ELBOW FLEXED ). MAINTAIN FOR A WHILE. EXHALE AND SLOWLY RELEASE THE POSE.
- SHASHANKASANA/ RABBIT POSE
SIT WITH YOUR LEGS STREACHED, NOW SLOWLY BEND YOUR BOTH KNEES & KEEP THEM UNDER YOUR BUTTOCKS. INHALE AND SLOWLY RAISE OUR HANDS. ARCH BACK LITTLE. EXHALE AND SLOWLY BEND FORWARD, TOUCH GROUND WITH YOUR FOREHEAD. MAINTAIN THE POSE FOR A WHILE. INHALE AND SLOWLY RETURN TO THE NORMAL POSITION.
- SHALABHASANA
LIE ON YOUR STOMACH, LEG STRAIGHT, HANDS STRAIGHT. MAKE FIST OF YOUR HANDS AND KEEP UNDER YOUR THIGHS, CHIN ON GROUND. SLOWLY INHALE AND RAISE YOUR BOTH LEGS ( UPTO 30 - 45 DEGREES ). MAINTAIN THE POST FOR A WHILE.EXHALE AND RELEASE THE POSE.
- MATSYASANA/ FISH POSE
LIE DOWN ON YOUR BACK. LEGS TOGETHER HANDS BY THE SIDE OF YOUR NECK. INHALE AND SLOWLY RAISE YOUR HEAD WITH SUPPORT OF YOUR HANDS AND TOUCH THE GROUND FROM CROWN OF THE HEAD. HANDS BY THE SIDE OF YOUR BODY.MAINTAIN THE POSE FOR A WHILE AND RELEASE WHILE EXHALATION.
- SPINAL TWISTING POSE
LIE FLAT ON YOUR BACK. HANDS STRETCHED PERPENDICULAR TO THE BODY.
FOLD YOUR RIGHT KNEE. INHALE AND WHILE EXHALATION TWIST YOUR SPINE AND KEEP YOUR RIGHT KNEE TO THE LEFT SIDE OF YOUR BODY AND HEAD TO THE RIGHT. INHALE AND COME BACK. DO THE SAME WITH THE LEFT LEG.
YOGA FOR BACKACHE
- BHUJANGASANA/ COBRA POSE
LIE FLAT O YOUR STOMACH, LEG STRAIGHT, HAND STRAIGHT. INHALE AND SLOWLY RAISE FOREHEAD,SHOULDER,CHEST UP TO NAVAL,WAIT FOR A WHILE,NOW STRETCH YOUR BACK AND HANDS.KEEP YOUR HEAD UP AND LOOK UPWARD. MAINTAIN THE POSE AND SLOWLY RELEASE BY EXHALING AND RETURN TO BASIC POSE.
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