Solution to Backpain

1. Bajrasana Deep Breathing(Thunder Bolt Pose)

 

 

Practice Procedure: Be seated on the ground with legs folded double from the knee and together while the soles of the upturned feet should remain under the buttocks, heels jutting outward on either side. Folded knees should remain close together in the front. The torso should remain absolutely straight with spine kept erect. Both arms should be outstretched and palms placed on the corresponding knees, fingers pointing downward.

 

2 sets (10 cycles in each set). 4 secs breathe-in by raised shoulders with backward movement, 1 sec pause with raised shoulders, 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.

 

Contra-indication: One must not practice this posture if suffering from rheumatoid arthritis, osteoporosis, osteochondritis, neuritis, tendinitis, tenosynovitis and oesteomyelitis.

 

2. Tuladandyasana(Balance Posture)

 

 

 

Practice Procedure: Stand relaxed with the feet together. Raise the arms directly above the head and touch both palms. Bend forward slowly from the hips, keeping the trunk, head and arms in a straight line and transferring the weight onto the right leg. Simultaneously raise the left leg straight back, keeping it in line with the trunk. The body should pivot from the right hip joint. In the final position the left leg, trunk, head and arms are all in one straight, horizontal line. The right leg is straight and vertical. Focus the gaze on the hands.

 

 

2 sets (30 secs each way) – By raising one leg with forward bending and staying at the balancing position as depicted in the video, you have to stay 30 secs with normal breathing at this position. In this way another time have to do by raising other leg up to 30 secs. This is one set by doing both sides. After each set, 1 minute rest at standing attention position with closed eyes. [240 secs]

 

 

Contra-indication: People with lower back problems, heart problems or high blood pressure should not do this asana.

 

 

3. Utkatasana(Awkward Pose/Powerful pose)

 

 

 

Practice Procedure: Stand erect with the feet and the legs touching one another closely and stretched both of your arms forward. Keeping the spinal column straight, gradually lower yourself as if you are sitting on a chair. Keep in mind that the chest does not lean forward but remains erect as that of your spinal column.

 

2 sets(30 secs per set). At the position of UTKATASANA, 30 secs have to spent with normal breathing and 30 secs needed for rest at standing Attention position. In this way another set have to do. (120 secs)

 

Contra-indication: Person having DVT syndrome(deep vein thrombosis), pedal oedema, gross genu varum deformity. Degenerative meniscus syndrome, laxity of ligaments, osteoporotic skeletal structure should avoid this asana.

 

4. 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 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).

 

5. Pawan Muktasana (Air Releasing Pose)

 

 

 

Practice Procedure: 2 sets(90 secs per set). With breathe out right leg have to bend and after holding right knee- 30 secs have to stay with normal breathing. Then with breathe in- right leg will be stretched and with breathe out- left leg have to bend and after holding left knee-30 secs have to stay with normal breathing. Then with breathe in -left leg will be stretched and with breathe out -both legs have to bend and after holding both knees-30 secs have to stay with normal breathing. Then with breathe in – both legs will be stretched and have to take rest at lying on your back for 90 secs. [30 secs for right leg+30 secs for left leg+30 secs for both legs](360 secs)

 

6. 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)

 

7. 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)

 

8. Suryaveda Pranayama

 

 

Practice Procedure: 2 sets(8 cycles per set). Assuming- 6 secs breathe-in by right nostril, 6 secs pause by holding both nostrils and 8 secs breathe-out by left nostril. Thus one cycle completed. In this way, you have to do 10 cycles in one set. After each set , 30 secs rest at sitting position by crossed leg(i.e. Sitting sukhasana) with closed eyes.(380 secs)

 

9. 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. Push the hip 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)

 

10. Salavasana 3 types

 

Practice Procedure: Lie with face down on flat ground resting on the abdomen, chest and chin, arms straightened and placed under either side of the body. With palms down right leg is raised gradually and rigidly straight up from the ground as much as possible while the other leg remains flat rested on the ground. Then bring down the right leg and raise the left leg similarly. After left leg, raise both legs and repeat the same procedure.

 

2 sets (90 secs per set). After each set 90 secs rest at lying on your chest. In each set – after raising right leg 30 secs have to stay with normal breathing, in this way- 30 secs for left leg and 30 secs for both legs. So total 90 secs has been spent for each set. Then 90 secs rest. In this way another set have to do.

 

11. Bhujangasana Beep Breathing(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)

 

12. Makarasana

 


Practice Procedure:Lie flat on the stomach. Stretch your hands and legs. Fold your hands as in the video. Your forehead should touch the folded hand.And slowly raise your legs as much as possible.
2 sets(30 secs per set). At the time of makarasana, 30 secs will be spent by holding both elbow each other where forehead will touch the crossing of both hands with raising both legs at 30 degree to 45 degree with normal breathing. This is one set. After each set, 30 secs rest at lying on your chest.(120 secs)

13. Extended Hand Deep Breathing 2

 

 

Practice Procedure: 10 cycles. Continuous 4 secs breathe-in by expanding both hand at both sides of the body, 1 sec pause after reaching of both hand 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 secs rest at bajrasana with closed eyes.(170 secs)

 

14. 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]

 

15. Nadi Sodhan Pranayama

 

 

Practice Procedure: Sit in any meditative posture. Keep the spine in erect position with relax body and mind. Now slowly inhale the external air deeply through left nostril with pressing the right nostril with ring finger and hold the breath after closing the right nostril with thumb.

 

2 cycles alternately starting from each nostril (Total 44*4=176 secs).

 

Cycle starting from right nostril: After holding left nostril, 4 secs breathe-in by right nostril, 1 sec pause, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostril by 2 secs, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostril by 2 secs, then 8 secs breathe-out by right nostril, then 1 sec pause. This is one cycle starting from right nostril. (44 secs)

 

Cycle starting from left nostril: After holding right nostril, 4 secs breathe-in by left nostril, 1 sec pause, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostril by 2 secs, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostril by 2 secs, then 8 secs breathe-out by left nostril, then 1 sec pause. This is one cycle starting from left nostril. (44 secs)

 

16. Anahata Chakra

 

 

Practice Procedure: Follow the above procedure as per the direction in the video and for single time only.

N.B.
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.
IT IS ADVISED TO PRACTICE ON A REASONABLY EMPTY STOMACH OR AT LEAST 2-3 HOURS AFTER YOUR LAST MEAL.
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.

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

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