Oh! My Aching Back! (Part 2)

Let us continue our discussion of the simple stretches that can help relieve back pain.

Step-by-Step Instructions

Downward Facing Dog (Adhomukha-shvanasana

1. Start in the child pose with the arms stretched out in front
2. Inhale in place. With the next exhalation, curl the toes under, pressing down with the toes, lift the buttocks up coming up into the downward-facing dog position. In this position, make an effort to press the heels to the ground while keeping the tailbone lifted up.

3. While inhaling go back to the extended child pose
4. Repeat steps 2 and 3 for three more breaths
5. Next time when you come up into the downward-facing dog, stay in the pose for five deep breaths. Every time you inhale, try to lift the tailbone up, and every time you exhale, try to press the heels down.
6. Finally, lower the buttocks on the heels and rest in child pose

Half Camel Pose (Ushtrasana)

1. From the child pose, come up into a kneeling position with the tops of the feet and shins on the ground, thighs vertical, and knees hip-width apart. If needed, fold a blanket under the knees for support.
2. Place the hands on the waist with the thumbs joined together at the soft spot at the lower spine, just above the tailbone
3. As you inhale, pressing against the back with the thumbs, tilt your head back as far as comfortable. Make sure that the thighs stay in the vertical position, only the spine is arched.
4. As you exhale, come back up straight
5. Repeat steps 3 and 4 for five more breaths, keeping the movement synchronized with the breath
6. Finally rest in the child pose

Leg Lift

1. Lie down on your back in shavasana

2. Bring the feet together and put a strap around the right foot. As you inhale, using the strap, lift the right leg up and try to bring it to a vertical position. Try to keep the left thigh pressed to the floor.
3. As you exhale, slowly bring the leg down to the floor
4. Repeat steps 2 and 3 for two more breaths keeping the movement synchronized with breathing
5. Next time you raise the leg up, hold it up there for four deep breaths. Then, while exhaling, slowly release the leg down.
6. Repeat the above sequence with the other leg

Lying Spinal Twist

1. Lie down on your back. Using a strap, while inhaling raise the right leg up to a vertical position. Try to keep the leg straight, without bending the knee.

2. Shift the strap to the left hand and stretch the right hand in line with the shoulders with the palm facing down. Look over the right shoulder.
3. While exhaling, start lowering the right leg to your left side. Maintain a constant gentle pull on the leg with the strap while attempting to lower the right foot onto the floor. Try to keep the right shoulder firmly on the ground and try to keep the knee straight.
4. Hold the final position for five deep breaths
5. Very gently, while inhaling, raise the leg back up to a vertical position
6. While exhaling, lower the leg down to the floor
7. Repeat the above sequence with the other leg

Lying Spinal Twist - Variation

1. Lie down on your back. Fold the right knee and place the sole of the right foot on top of the left knee.
2. Stretch the arms into a T-shape (in line with the shoulders)

3. Use the left hand to hold the raised right knee and start gently pulling the right knee to the floor on the left side. Make sure that the right shoulder stays firmly on the ground and keep looking over the right side. You may roll the right hip over the left while trying the bring the foot closer to the floor on the left side.
4. Stay in the final position for five deep breaths
5. While inhaling, slowly begin to come up and when the knee is vertical, stretch the leg straight.
6. Repeat the above sequence on the other side

Pavana-muktasana Sequence

1. Lie down on your back. Fold the right knee. Lifting the right foot up, hold the right shin with the two hands.

2. While exhaling, gently begin to pull the knee while at the same time lifting the head up. In a conscious effort to round the spine, try to close the gap between the raised knee and the forehead

3. Inhaling, lower the head down
4. Repeat steps 2 and 3 for three more deep breaths
5. Repeat the above sequence with the other leg
6. Now fold both the knees. Lift the feet up and wrap the arms around the knees gently pulling the knees to the chest

7. Exhaling, begin to lift the head up. Again, in a conscious effort to round the spine, try to close the gap between the knees and the forehead
8. Inhaling, lower the head down
9. Repeat steps 7 and 8 for three more deep breaths
10. Finally rest in shavasana

Setu-bandhasana (Half Bridge Pose)

1. Lie on your back. Fold the knees and place the feet flat on the floor with the heels close to the buttocks. Keep the feet hip distance apart. Keep the arms alongside the body with the palms facing down.

2. As you inhale, pressing with the heels, raise the buttocks as high as comfortable. Also, try to roll the shoulder blades back in an effort to lift the chest higher.
3. As you exhale, gently lower the buttocks down to the floor
4. Repeat steps 2 and 3 for three more deep breaths
5. Next time you inhale, raise the buttocks up and hold the position for four deep breaths. In this position, you may try to clasp the hands together under the back, stretch the elbows straight and maintain the effort to lift the buttocks and chest higher
6. When you are ready to come out of the pose, exhale and gently lower the buttocks down
7. Relax for three breaths. Now spread the feet slightly wider, just enough so you can hold the ankles with the two hands

8. As you inhale, press down with the heels and begin to raise the buttocks up. Also, try to roll the shoulder blades back in an effort to lift the chest higher.Hold the final position for about ten breaths or as much as is comfortable. Keep a gentle pressure with the heels on the floor.
9. When you are ready to come out of the pose, lower the buttocks with an exhalation; relax in shavasana.

 

Oh! My Aching Back! (Part 1)

In today's post, I am going to present some simple poses that can help relieve back pain. Back pain, especially pain in the lower back, is perhaps the single most common reason why people seek medical attention. This is also the most common cause why people come to me for help through yoga. On a quick google search, I found several studies that have confirmed that yoga indeed provides a lot of relief to backache sufferers. Despite the well-known benefits that can come with a regular yoga practice, it is strongly advised that in case of severe pain you consult with your doctor before commencing a yoga routine.

What Causes Back Pain?

I will not attempt to go through any details on what can cause back pain. I suggest that you consult a book on the subject or visit one of many websites that deal with the topic in detail (e.g., http://www.backpaindetails.com/pain/). Briefly, these are the possible causes: injury (particularly casued in an auto accident), arthritis, spondylitis, osteoporosis, back pain during pregnancy, poor sitting, standing or walking posture, emotional stress, obesity, herniated disk, diabetes, aging etc.

General Guidelines

Here are some basic guidelines that will help you with the back pain and also prevent any futher injury or aggrevation of the existing condition.

• Keep in mind that the body functions as a unified, integrated whole. A dysfunction in one part of the body can have repercussions in other areas of the body. Back pain is no exception. As stated above, it can be caused by reasons that are internal or external to us. Stress and poor posture are two of the important factors that can easily aggrevate an otherwise mild discomfort in the back. Thus, an integrated approach involving body, breath and mind needs to be used in dealing with and alleviating back pain. I do not recommend an approach that is limited to just a small, fragmented set of asanas only. An integrated approach should include asana, pranayama, relaxation and meditation to heal the body at all levels. Of course, in the routine that you develop for yourself, you should emphasize the asanas that are mentioned here.
• Avoid deep forward-bending poses - standing (Uttanasana) or seated forward bend (Paschimottanasana)
• Avoid deep back-banding poses - wheel pose (chakrasana), upward-facing dog (urdhva-mukka shvanasana), full locust (shalabhasana) and any other pose that creates a deep back bend
• Most twisting poses (lying spinal twist, seated spinal twist etc.), poses that develop a good abdominal strength (e.g., boat pose) etc are highly recommended
• In every pose that you attempt, maintain full awareness of the breath and the stretch. At no time should you force yourself beyond your natural abilities. Doing so can not only cause new injuries, but can also aggravate any existing condition.

Step-by-Step Instructions

Cat and Cow Stretch

Cat-and-cow is a popular warmup stretch that helps strengthen and align the spine muscles. In addition to the spine, it also strengthens the abdominal muscles.

• Come on all fours with the spine flat like a table top, hands directly under the shoulders and knees under the hips


• On an inhalation, drop the navel down, lift the head and chin up and move the tailbone upwards, creating an arche in the spine

• On exhalation, do the reverse movement - lift the navel upwards, tuck the chin softly against the chest and also tuck the tailbone in
• Repeat the above moves for 6 to 8 deep breaths and finally bring the spinal back to its neutral position and relax.

Cat-and-Cow Varation

• While inhaling, stretch the left arm out in front and the right leg behind you. Keep the stretched arm and leg straight and lifted as high as comfortable. Keep the head and chin lifted up.

• On exhalation, fold the right knee toward the chest, use the left hand to pull the knee closer to the forehead lowering the chin toward the chest.

• Repeat this move on the other side stretching the right arm and the left leg
• Repeat the two moves three more times

• From the neutral position of the spine, roll the buttocks back and relax in the child pose. In this pose, allow the buttocks to rest on the heels, and keep the arms resting alongside the body. Stay in this position for 4-5 breaths.

Modified Child Pose stretch

• Keeping the buttocks on the heels, slide the hands out in front, keeping the palms on the floor.
• Try to pull the arms and shoulders in front, thus stretching and elongating the spine.
• Stay in the stretched out position for 3-4 breaths and then come back to the original resting position.

Cobra Pose:

• From the resting child pose, bring the arms out and start sliding the body forward, finally lowering the knees and the belly to the floor with the palms under the shoulders.

• As you inhale, begin to lift the head, neck and chest as high as comfortable, keeping the navel on the floor. This is the Cobra pose (Bhujangasana)
• Exhaling, lower the chin down to the floor
• Repeat the above moves three more times, maintaining the movement synchronized with the breath
• In the final round, when you lift up into the Cobra Pose, stay up there for about 3 to 4 breaths and then lower the body with an exhalation
• Relax back in the child pose

Tripod Headstand (Shirshasana-2)

We will continue our discussion of the headstand and work on two variations in which we use the hands instead of the forearms for support. This pose puts a little extra pressure on the head and the arms as compared to the traditional pose described earlier.

Preparation for the asana

• It is highly advisable that the shirshasana be learned under the guidance of an experienced teacher.


• Beginners should use a wall for support in the early stages. This will help them develop the necessary strength in the neck, shoulders and the head as well as help them develop self-confidence so they can eventually practice it without any support.


• This asana should be gradually learned in stages, not trying to do too much, too soon!


• Always use a cushion - a blanket or a yoga mat -to practice upon so that the head feels comfortable on the floor in the final position.

Step-by-Step (Variation 1)

1. Place the mat against the wall. Start by getting into the hands-and-knees position on the mat, hands shoulder-width apart. Lift the buttocks up and position the elbows against the inside of the knees as if you are getting ready for the crane pose (bakasana).


2. Gently lower the crown of the head onto the floor and begin to lift your feet off the floor until the buttocks are above the shoulders.


3. Using the core strength, raise the legs up keeping the knees bent. When the knees reach a vertical position, raise the feet up as well so that the whole body is in a fully vertical position. This is the final shirshasana position.


4. If you are a beginner, you may like to rest your feet against the wall. Avoid resting the buttocks against the wall. After a few days of practice, you may experiment by lifting the feet off the wall. Once you feel confident of balancing your body in the final position, you may attempt to practice this asana away from the wall.


5. You can maintain the final position for as long as comfortable. To come out of the pose, we use a technique which is just the reverse of what we used to get into the pose. Start by bending the knees, bringing the heels against the buttocks.


6. Start lowering the knees toward your chest and then slowly lower the feet to the floor. When the knees and the feet are on the floor, then roll the buttocks back to rest in the child pose (balasana) for about 8-10 breaths.

Step-by-Step (Variation 2)

This is a slightly more challenging version of the pose compared to the one described above. In this variation, we try to come up with the feet together and with the legs straight.

1. In this variation, we start with a slightly wider stance of the hands. Place the palms close to the edge of the mat with the fingers facing sideways. Place the crown of the head on the floor slightly in front of the hands


2. Raise the knees up and keeping the feet together, start walking the feet toward the forehead.


3. When the buttocks come up vertically above the shoulders, begin to lift the legs off the floor, without bending them. This may require a fair amount of core strength. Finally bring the legs up to a fully vertical position. This is the final shirshasana position


4. You can stay in the final position for as long as comfortable. To come out, we begin to lower the legs, again without bending the knees if possible, until the feet touch the floor. At that point you can roll the buttocks on the heals and rest in the child pose (balasana) for about 8-10 breaths.

Headstand (Shirshasana - शीर्षासन)

In a previous article, we talked about one of the commonly practiced inverted poses called Sarvangasana (shoulder stand). In today's article, I am going to discuss another very important inverted pose - Shirshasana - शीर्षासन - (headstand). In many yoga texts, shirshasana has been described as "the king of asanas", perhaps due to the many benefits that it provides.

Preparation for the asana

• It is highly advisable that the shirshasana be learned under the guidance of an experienced teacher.


• Beginners should use a wall for support in the early stages. This will help them develop the necessary strength in the neck, shoulders and the head as well as help them develop self-confidence so they can eventually practice it without any support.


• This asana should be gradually learned in stages, not trying to do too much, too soon!


• Always use a cushion - a blanket or a yoga mat -to practice upon so that the head feels comfortable on the floor in the final position.

Step-by-step

1. Place the mat against the wall. Start by sitting in the Vajrasana (diamond pose). Bending forward, place the forearms on the floor with the fingers interlocked. The distance between the elbows should be approximately the length of a forearm. If you are planning to use the wall for support, keep the hands about 8-10 inches away from the wall.


2. Place the crown of the head against the palms with the forehead lightly resting on the floor.


3. Lift the knees and buttocks off the floor and straighten the legs. Now, start walking your feet toward your forehead and try to bring the hips directly above the shoulders.


4. Begin to lift your feet and using the core strength, raise the legs up keeping the knees bent. When the knees reach a vertical position, raise the feet up as well so that the whole body is in a fully vertical position. This is the final shirshasana position.


5. If you are a beginner, you may like to rest your feet against the wall. Avoid resting the buttocks against the wall. After a few days of practice, you may experiment by lifting the feet off the wall. Once you feel confident of balancing your body in the final position, you may attempt to practice this asana away from the wall.


6. You can maintain the final position for as long as comfortable. With practice, you may be able to stay in the position for upto five minutes.


7. To come out of the pose, we use a technique which is just the reverse of what we used to get into the pose. Start by bending the knees, bringing the heels against the buttocks.


8. Start lowering the knees toward your chest and then slowly lower the feet to the floor. When the knees and the feet are on the floor, then roll the buttocks back to rest in the child pose (balasana) for about 8-10 breaths.

Optional Variations

When you become comfortable maintaining the final position without the support of the wall, you may like to introduce a few variations while you are in shirshasana.

Variation 1

1. While you are in shirshasana, spread the legs wide apart. Stay there for about 5-7 breaths.


2. Begin to twist the body around in one direction so the legs create a scissor-like movement. Keep the knees as straight as possible.


3. Stay in the twisted position for a few breaths and then return back to the center. Then repeat the above move in the other direction. Finally coming back to the center and slowly bringing the feet together again.


4. When you are ready to come out of the pose, repeat steps 7 and 8 mentioned above.

Variation 2

1. In this variation, you try to bring the legs into the lotus position (padmasana). Start lowering one foot and bring it on top of the opposite thigh. Then lower the other foot and cross it over the other thigh in the full lotus position.



2. You can stay in this position for as long as you are comfortable. To come out, raise one leg at a time and get back to the vertical position.


3. When you are ready to come out of the pose, repeat steps 7 and 8 mentioned above.

Contraindications

1. Shirshasana should not be practiced by people who suffer from high blood pressure, migraine, heart disease, catarrh, chronic constipation, kidney problems, weak eye blood vessels or any other eye condition, spinal injury.


2. Women who are pregnantor or are in their menstuation cycle should not practice shirshasana.


3. If you have a medical condition that you are not sure of, consult your physician or the yoga teacher before practicing shirshasana.

Benefits

Shirshana provides the following benefits:

1. Direct enriched oxygenated blood to the brain cells, rejuvenating them and making them more efficient.


2. Prevent migraine and headache as it helps strengthen the blood vessels that cause headaches due to compression.


3. Strengthen the glandular system and activate the pituitary glands.


4. Work on the thyroid glands thus improving the metabolic function


5. Increased blood circulation can help alleviate two common ailments, hemorrhoids and varicose veins, which are cuased by insufficient blood circulation in the legs and the anus area


6. Recommended for the prevention of asthma, allergies, diabetes and menopausal imbalances.

Building Upper Body Strength

In this article, we will talk about a vinyasa (a flow with movements synchronized with breathing) that will help you develop a strong upper body. Regular practice of this routine will build strength in the wrists, arms, shoulders, spine and abdominal muscles. When you want to go beyond the basic yoga poses and start working toward some of the more challenging poses like Mayurasana (Peacock), Bakasana (Crane), all the arm balancing poses etc, a strong upper body becomes a basic requirement. (A photo gallery of some of the commonly practiced asanas is available here).

Step-by-Step

Please click the play button to listen to the audio instructions

1. Start by getting into the 'child' pose with the arms extended out in front and the buttocks pressed down on the heels. Knees are close to each other and the forehead is close to the floor. Make a note of where the hands are on the mat. Throughout the routine, make sure that the hands stay 'glued' to the same spot on the mat.


2. (Inhale) With the chin staying close to the floor, start sliding your body forward, without moving the hands, ending up in the Bhujangasana (cobra pose). In this pose, elbows are slightly bent and tucked in close to the body, and the navel is on the floor. You are making a gentle effort to raise the chest higher.


3. (Exhale) Pressing down with the palms and curling the toes under, slowly lift your tailbone up and get into the 'downward facing dog' pose. In this pose, knees and elbows are straight, your effort is to press the heels close to the floor, lift the tailbone up and lower the forehead closer to the floor.


4. (Inhale) Bending the elbows slightly, bring the forehead between the palms close to the floor, and start sliding the body forward until you get into the 'upward facing dog' position. In the final position, the elbows are stretched straight, toes are pointing back, tops of the feet are flat on the floor, knees are slightly lifted from the floor and the chest is pushed forward and up.

   If, while sliding the body forward, it becomes uncomfortable to bend the elbows, you may keep them straight and then slide forward. Also, you may keep the knees on the floor, if needed.



5. (Exhale) Once again, pushing with the palms, slide back into the 'downward facing dog' position. See 3 above.


6. (Inhale) Keeping the elbows straight, slide the body gently forward into the 'plank' position. In this position, the heels, buttocks and the shoulders are all in one straight line and the shoulders are lifted up and rolled back. if necessary, you may bring the knees to the floor and then try to lift the upper body up with the elbows straight.


7. (Exhale) Slowly begin to bend the elbows, keeping them alongside the body, and bring the body down into the 'chaturanga dandasana' (four-limbed staff pose). Here the body is parallel to the floor with only the hands and the toes touching the floor. Alternately, you may like to keep the knees on the floor while bringing the chest parallel to the floor by bending the elbows.


8. (Inhale) Lift yourself up back into the 'plank' pose. See 6 above.


9. (Exhale) Lower the knees, chest and chin down to the floor with the abdomen not making contact with the floor.


10. (Inhale) Slowly, lower the abdomen down to the floor and lift the head, neck and chest up into the 'bhujangasana' (cobra pose). See 2 above.


11. (Exhale) Gently lower the chin to the floor and start sliding the body back into the child pose, keeping the chin as close to the floor as possible.


12. The above completes one round. Continue and practice as many rounds as you feel comfortable with.

Sarvangasana (Shoulder Stand Pose)

In this article, we will be discussing one of the inverted poses, called Sarvangasana सर्वाङ्गासन (commonly translated as the Shoulder Stand or the Supported Shoulder Stand pose). In some yoga texts, this pose is called the “queen of the asanas” (the headstand or the Sirshasana is generally referred to as the king of the asanas). The word ‘sarvangasana’ can be broken into two words – sarvanga and asana. The word ‘sarvanga’ is a compound word consisting of ‘sarva’ meaning ‘all’ and ‘anga’ meaning ‘limbs’. The word sarvanga implies that this pose when practiced regularly can bring benefits to your entire body. This beneficial effect is mainly achieved by harmonizing the endocrine system, in particular the thyroid and parathyroid glands.

Step-by-Step

1. Lie down with your back on a Yoga Mat, feet together. Place the arms alongside the body, palms facing down.


2. Pressing with the palms, holding the breath, slowly raise the legs up to a 90 deg angle. Pause for a few seconds.


3. At this point, pressing with the palms, lift your back and lower your legs overhead behind you until they are parallel to the floor.


4. Try to keep the spine vertical and place your palms on the back, close to the shoulder blades, without widening the elbows. 


5. Use your hands to push the back forward with the result that it gets narrower and straighter and there is an increased pressure on your shoulders. At the same time, this requires more power of the muscles of the lower back. Rest your weight on the back side of the shoulders.


6. Slowly raise the legs up to a full vertical position. In the final position of the pose, the heels, buttocks and the shoulders should be in a single vertical plane. The chest may make a soft contact with the chin.


7. While maintaining the pose, keep the neck and shoulder muscles relaxed.


8. After some time, try placing your arms a little lower in the direction of the shoulder blades on your back. See to it that the elbows do not stand too far apart. Breathe in and out quietly and try to find your balance.


9. Experienced practitioners can try to hold the pose for about three minutes or even longer. However, if you feel any tension building up anywhere in the body, you may lower one leg at a time or lower both the legs slightly to release tension. You may come out of the pose completely if you begin to feel uncomfortable in the pose.


10. To come out of the pose, lower both the legs down overhead until they are parallel to the floor. Place the palms on the floor and keeping a gentle pressure with the palms, begin to lower the back, one vertebra at a time, to the floor. When the tailbone touches the floor, start lowering the legs down slowly. Try to keep the legs straight and avoid lifting the head off the floor.


11. Finally, rest in Shavasana for some time.

Modifications

For beginners who are not able to lift the torso up slowly, the following modifications are recommended:

1. Align yourself alongside the wall in a seated position, legs stretched out.


2. Slowly lower the back to the floor, keeping the body perpendicular to the wall, the buttocks almost touching the wall. Allow the head to rest on the floor.


3. Bending the knees, push the feet firmly against the wall and lift the pelvic slowly up to a vertical position.
   
   Keep the neck and shoulders relaxed


4. For a few weeks, while practicing this pose, you may want to keep the feet against the wall. When the neck and shoulder muscles gain strength, you may attempt to lift one leg at a time off the wall.


5. When you feel comfortable, you may lift both the legs away from the wall and assume the full shoulder stand position.


6. Some people are comfortable in the final position; however, they have difficulty getting into the position. In such cases, you may slowly rock the back up and down and get a ‘running jump’ into the shoulder stand. Make sure not to strain the neck and shoulders in the process.

Variations

More experienced practitioners can try some of the following variations:

• While in the supported pose with the palms against the back, try to release the hands down to the floor and continue to hold the legs vertical without the hand support. You may clasp the hands together behind you on the floor. This is called the "Niralamba Sarvangasana" or "Unsupported Shoulder Stand".


• You may attempt lowering one leg overhead (behind you) while keeping the other leg vertical. Hold this position for a few seconds, and then repeat on the other side.


• Finally, you may lower both the legs overhead in the full "halasana" or "plough pose". In this pose, try to keep the legs straight and bring the feet as close to the floor as comfortable.


• You may attempt to get into the "padmasana" or the "lotus pose" while still in the sarvangasana. Hold this position for a duration that feels comfortable.

Benefits

• tones the legs, buttocks, back, and core muscles


• stretches the shoulders and improves flexibility of upper spine 


• calms the brain / nervous system and helps relieve stress 


• improves digestion 


• massages and stimulates the thyroid, parathyroid and prostate glands thus improving metabolism


• massages abdominal organs and improves digestion


• helps relieve the symptoms of menopause


• flushes mucous from the lungs


• Helpful in relieving asthma, hemorrhoids, hernia, and diabetes

Contraindications/Cautions

• neck or back problems


• heavy period of menstruation


• high blood pressure; if the blood pressure is controlled with medication, you may attempt the pose gradually, making sure that it does not cause an elevation in the blood pressure


• eye or inner ear infection


• pregnancy; if you have been a regular practitioner of this pose prior to getting pregnant, you may attempt the pose under the expert guidance of a qualified yoga teacher only. In general, however, pregnant women are strongly discouraged from practicing this pose.


• diarrhea


• Supported Sarvagasana is considered an intermediate to advanced posture. If you are new to Yoga, we recommend you start with the beginner variations suggested above and then gradually work your way towards the full variation.