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Spinal Twisting Deep Breathing

 

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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 knees 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).

 

Upabistha Pabanmuktasan (Open Wind relieving pose)

 

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Practice Procedure: Sit in the squatting position with the buttocks just above the floor. Hold elbow of opposite hands and place your chin on the join of the both knees.
 
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 at back on lying position. In this way another set have to do 120 secs.)
 

Bhujangasana with stretched hand

 

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Practice Procedure: Sit in the squatting position with the buttocks just above the floor. Hold elbow of opposite hands and place your chin on the join of the both knees.
 
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 at back on lying position. In this way another set have to do 120 secs.)
 

Ardha Matsyendrasan (Half lord of the fishes pose)

 

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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)

 

Bajrasana (Thunderbolt) Deep Breathing

 

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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)

 

Bajrasana (Thunderbolt) Deep Breathing

 

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Practice Procedure: Kneel on the floor with the knees close together. Bring the big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips. Place the hands on the knees, palms down. The back and head should be straight but not tense. Avoid excessive backward arching of the spine. Close the eyes, relax the arms and the whole body. Breathe normally and fix the attention on the flow of air passing in and out of the nostrils.
2 sets (10 cycles in each set). 4 secs breathe in by raised shoulders with backward movement, 1 sec pause with raised shoulder, 8 secs breathe out with “ha” sound by coming forward and 1 sec pause by touching the ground with finger tips after coming forward. So for one cycle, we have to spent [4+1+8+1] 14 secs. In this way we have to do 10 cycles for 1 set. After each set, 30 secs rest at Bajrasana with closed eyes. (340 secs)

 

Ustrasana (Camel Pose)

 

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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)

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