Solution to Spondylosis

EXTENDED HAND DEEP BREATHING 1
Practice Procedure:10 cycles. First- continuous 4 secs breathe-in by raising right hand, 1 sec pause after raising that hand by the side of right ear, continuous 8 secs breathe-out by lowering that hand, 1 sec pause at starting point by the side of left hand. Then continuous 4 secs breathe-in by raising left hand, 1 sec pause after raising that hand by the side of left ear, continuous 8 secs breathe-out by lowering that hand, 1 sec pause at starting point by the side of right hand. In this way 1 cycle has been completed. After 10 cycle 30 secs rest at bajrasana with closed eyes.(310 secs)
Sahaj gokhilasana
Practice Procedure:2 sets(30 secs per set). At the time of sahaj gokhilasana, 30 secs will be spent with normal breathing. After each set, 30 secs rest at lying on your back. (120 secs)
Extended Hand Deep Breathing 2
Practice Procedure:10 cycles. Continuous 4 secs breathe-in by expanding both hands at both sides of the body, 1 sec pause after reaching of both hands at both sides of the body, continuous 8 secs breathe-out by return of the both hand at the starting position, 1 sec pause at the starting position. In this way 1 cycle has been completed. After 10 cycle 30 sec rest at bajrasana with closed eyes.(170 secs)
Bhujangasana with stretched hand
Practice Procedure:2 sets (30 secs per set) – First place your both palm on ground below your shoulder, then stretch your both hands by raising your upper body with looking up. Stay at this position with normal breathing. Then come back to the ground and stay at Jasthi Asana on chest by touching the forehead on the ground where both palms and feet will touch together by stretching the whole body as depicted in the video. This is one set. After each set, 30 secs rest at Savasana on chest.[120 secs]
Extended Hand Deep Breathing 3
Practice Procedure:10 cycles. At the starting position of this pranayama, the back portion of forearm with making fist will touch each other, in front of chest and below the chin. Now by Continuous 4 secs breathe-in the both hand will extend at the side of the body as depicted in the video; then 1 sec pause at the extended position ; then bring both hand back to the starting position with continuous 8 secs breathe-out as depicted in the video until the back portion of both forearms will touch each other, then 1 sec pause at the starting position. In this way 1 cycle has been completed.
Ardha Matsyendrasana(Half lord of the fishes pose)
Practice Procedure:Sit with the legs stretched out in front of the body. Bend the left leg and place the left foot flat on the floor on the outside of the right knee. The toes of the left foot should face forward. Bend the right leg and bring the foot around to the left buttock. The outside edge of the foot should be in contact with the floor. Pass the right arm through the space between the chest and the left knee and place it against the outside of the left leg. Hold the left foot or ankle with the right hand so that the left knee is close to the right armpit. Sit Up as straight as possible. Raise the left arm in front of the body and gaze at the fingertips. Slowly twist to the left, simultaneously moving the arm, trunk and head. Use the right arm as a lever against the left leg to twist the trunk as far as possible without using the back muscles. Follow the tips of the fingers of the left hand with the gaze and look over the left shoulder. Do not strain the back. Bend the left elbow and place the arm around the back of the waist. The back of the left hand should wrap around the right side of the waist.
2 sets(30 secs each way). At the time of ardha matsyendrasana, 30 secs will be spent by right twisting of the body by holding left knee by left hand where right palm will touch the left waist region and 30 secs will be spent by left twisting of the body by holding right knee by right hand where left palm will touch the right waist region with normal breathing as depicted in the video. This is one set. After each set – 1 min rest at lying on your back.(240 secs)
Spinal Twisting Deep Breathing
Practice Procedure: Lie on your back and stretch your hands. Bend the knees and place the soles of both feet flat on the floor, directly in front of the buttocks. Keep the knees and feet together throughout the practice. Breathe in and while breathing out, slowly lower the legs to the right, trying to bring the knees down to the floor. The feet should remain in contract with each other, although the left foot will move slightly off the floor. At the same time, gently turn the head and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine. Hold the breath in the final position while mentally counting three seconds. While breathing in, raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout.
2 sets (10 cycles per set). At starting position of spinal twisting deep breathing – with continuous breathe out up to 8 secs, when head will touch the ground on one side, both knee will touch the ground on another side.Here 2 secs will be paused. And with continuous breathe – in up to 4 secs – both knees and head will back at starting position.Here 2 secs will be paused. In this way – 1 cycle has been completed by 16 secs. Then after 10 cycles -1 set will be completed. After each set – 1 min rest at lying on your back.(440 secs).
Sahaj Gokhilasana
Practice Procedure:2 sets(30 secs per set). At the time of sahaj gokhilasana, 30 secs will be spent with normal breathing. After each set, 30 secs rest at lying on your back. (120 secs)
Ustrasana(Camel Pose)
Practice Procedure: Sit in bajrasana. Stand on the knees with the arms at the sides. The knees and feet should be together, but may be separated if this is more comfortable. Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain. Push the hips forward, keeping the thighs vertical and bend the head and spine backward as far as comfortable. Relax the whole body, especially the back muscles, into the stretch. The weight of the body should be evenly supported by the legs and arms. The arms should anchor the shoulders to maintain the arch of the back. Return to the starting position by slowly releasing the hands from the heels one at a time.
2 sets (30 secs per set). At ustrasana by grabing the ankle joint with both hands as depicted in the video, you have to stay 30 secs with normal breathing . This is one set. After each set, 30 secs rest at bajrasana with closed eyes.(120 secs)
Bhujangasana (Cobra Pose)Deep Breathing
Practice Procedure: Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost. Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders, with the fingers together and pointing forward. Position the arms so that the elbows point backward and are close to the sides of the body. Rest the forehead on the floor and close the eyes. Relax the whole body, especially the lower back. Slowly raise the head. Gently tilt the head backward, so that the chin points forward and the back of the neck is compressed, then raise the neck and then the shoulders. Straightens the elbows, using the back muscles first, then the arm muscles to raise the trunk further and arch the back. In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back. The arm may or may not be straight, this will depend on the flexibility of the back.
2 sets(10 cycles per set). 4 secs continuous breathe-in by raising the upper body, 1 sec hold at this position, 8 secs continuous breathe-out by lowering the body and 1 sec hold at the starting position as depicted in the video. This is one cycle. In this way- you have to do 10 cycles at a stretch for 1 set. After each set 1 min rest at lying position on chest.(400 secs)
Dhanurasana(Bow Pose)
Practice Procedure:Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Grasp the ankles with the hands. Keep the knees and thighs firmly on the floor and the arms straight throughout the practice. Place the the chin on the floor. This is starting position. Tense the legs and push the feet backward while raising the head and chest as high as possible from the floor without straining. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive. In the final position the head is tilted back. Hold the final position for as long as is comfortable. Slowly lower the chest and head to the ground by releasing the legs.
2 sets (30 secs per set) One should practice 30 secs with normal breathing at this position as described in the video. After 30 secs by doing this posture(asana), 30 secs rest on chest at lying position. In this way another set have to do.(120 secs).
Naukasana Rolling
Practice Procedure:2 sets (15 times per set) – You have to spent 2 secs (Assuming 1 sec for breathe-in and 1 sec for breathe-out) for each rolling on abdomen as depicted in the video. In this way, you have to do 15 times at a stretch. This is one set. After each set, 30 secs rest at Jasthi Asana on chest by touching the forehead on the ground where both palm and feet will touch together by stretching the whole body as depicted in the video. [120 secs]
Ustrasana (Camel Pose)
Practice Procedure: Sit in bajrasana. Stand on the knees with the arms at the sides. The knees and feet should be together, but may be separated if this is more comfortable. Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain. Push the hips forward, keeping the thighs vertical and bend the head and spine backward as far as comfortable. Relax the whole body, especially the back muscles, into the stretch. The weight of the body should be evenly supported by the legs and arms. The arms should anchor the shoulders to maintain the arch of the back. Return to the starting position by slowly releasing the hands from the heels one at a time.
2 sets (30 secs per set). At ustrasana by grabing the ankle joint with both hand as depicted in the video, you have to stay 30 secs with normal breathing. This is one set. After each set, 30 secs rest at bajrasana with closed eyes.(120 secs)
Narisodhan Pranayama
Practice Procedure:Follow the procedure as per the direction given in the video.
Visuddha Chakra
Practice Procedure:Follow the procedure as per the direction given in the video.
1. Anulom Vilom (Alternate Nostril Breathing)
Sit in any meditative posture. Keep the spine in erect position with relaxed body and mind. Now slowly inhale the external air deeply through left nostril, pressing the right nostril with thumb. Hold your breath after closing the left nostril as well with ring finger. Release right nostril and breathe out. Breath hold and breathe in through right nostril. Breath hold by closing both nostrils. Then release left nostril and breathe out.

Practice Procedure:10 cycles. First – continuous 6 secs breathe-in by left nostril, 2 secs pause by holding both nostrils, continuous 12 secs breathe-out by right nostril, 2 secs pause by holding breath, then – continuous 6 secs breathe-in by right nostril, 2 secs pause by holding both nostrils, continuous 12 secs breathe-out by left nostril, 2 secs pause by holding breath. In this way 1 cycle has been completed.
After 10 cycles Do POSITIVE THINKING* for 1 min. (total 500 secs)

            N.B.
1.  CONTINUE THIS COURSE ONCE A DAY, 5 DAYS A WEEK AND UPTO 6 MONTHS. AFTER 6 MONTHS, THIS COURSE SHOULD BE CHANGED FOR ADVANCED COURSE FOR GETTING BETTER RESULT.
2.  IT IS ADVISED TO PRACTICE ON A REASONABLY EMPTY STOMACH OR AT LEAST 2-3 HOURS AFTER YOUR LAST MEAL.
3.  POSITIVE THINKING – TO GET THE BEST RESULT AT SHORTEST TIME, AT EVERY REST PERIOD DO POSITIVE THINKING SUCH AS –

  • I WILL GET RELIEF FROM ALL MY DISEASES
  • I WILL GET RELIEF FROM ALL MY DISCOMFORT.
  • MY BODY AND MIND WILL BE IN PRIME STATE.
  • I WILL FEEL MENTAL AND PHYSICAL SATISFACTION WITHOUT ANY EXPECTATION.
  • I WILL FINISH THE TASK I BEGIN , WITH FULL DETERMINATION.
  • I WILL SURELY DIGEST THE FOOD I WILL EAT.
  • I WILL REMEMBER THE LESSONS I LEARN AND I WILL HAVE FULL CONFIDENCE IN DOING SO.
  • I WILL BUILD MY FUTURE ON THE RIGHT PATH AND WILL NOT DEVIATE.
  • THE ORGANS OF MY BODY WILL WORK ACCORDING TO MY COMMAND AND I WILL HAVE FULL CONTROL OVER THEM.
  • I WILL BE BRAVE TO GET RID OFF SHAME, HATRED AND FEAR AND WILL GO FORWARD WITH COURAGE.

POSITIVE THINKING IS CAPABLE OF STIMULATING VARIOUS GLANDS THROUGHOUT OUR BODY, SUCH AS HYPOTHALAMUS, PITUITARY, THYROID AND ADRENAL GLANDS. THESE GLANDS SECRETE BENEFICIAL HORMONES WHICH KEEP THE BODY IMMUNE FROM DISEASES. FURTHER, THROUGH POSITIVE THINKING THE AUTONOMOUS NERVOUS SYSTEM CAN BE REGULATED.

4.  IF YOU FEEL A PARTICULAR posture(ASANA) OR BREATHING PROCEDURE OR MOVEMENT OR MEDITATION PROCEDURE IS DIFFICULT FOR YOU OR IS HURTING YOU – JUST SKIP THAT AND MOVE ONTO THE NEXT ONE. THIS WAY YOU CAN MINIMIZE THE CHANCE OF GETTING HURT AND MAXIMIZE THE OPPORTUNITY TO LEARN.

DIET GUIDELINES

To get full benefit from yoga meditation, you have to maintain your health in an optimum state. For this purpose eating the right food, particularly if you have a health condition then avoiding certain food that are detrimental and would cause aggravation.

Foods you can eat:

Grains : Oatmeal, Corn Bread, White or Brown rice, rice cake etc.
Fruits: Apple, Banana, Dates, Melon, Papaya, Ripened mango, Pears, Cucumber, Strawberries, Avocados etc.
Vegetables: Baked potato, carrot and beet root, Zucchinis, Broccoli, Peas, Artichokes, Cabbage, Green beans etc.
Leaves: Spinach, celery leaves, curry leaves.
Meat/Fish/Egg: Skinless Chicken, Salmon or low fat fish, Egg Whites or egg substitute, Steak.
For Vegetarians: Soybeans, Tofu, Pinto beans, Red/White beans, Navy beans, Lima beans etc.
Dairy: Skim milk, Cream Cheese, Sour Cream, Soy cheese.
Nuts: Almonds, Brazil nuts, chestnuts, pumpkin seeds, sesame seeds, sunflower seeds etc.
Spices: turmeric, coriander, cumin seeds and cardamom etc.
Oils: Oils rich in omega 3 are good for health like canola oil, grape seed oil, virgin coconut oil, olive oil, avocado oil, sunflower oil, walnut/peanut oil, vegetable oil etc.
Water: Always keep in mind, your body needs plenty of fresh water to prevent dehydration. So, drink purified water at least an interval of 1 hour throughout the day.

Foods You should avoid:

Avoid fruits from citrus family such as orange, grape, cranberries and fruit juices.
Avoid raw tomatoes, onion, cabbage, radish, pepper etc.
You should avoid alcohol, any type of hard and soft drinks containing sugar, soda, carbon dioxide.
Avoid fast food and processed beef and bacon etc.

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Our yoga trainer Anindya Kumar Das, started yoga Training in 1968 from

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