Solution to Sciatica

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.
Lying Sukhasana (Lying Auspicious Pose)
Practice Procedure:2 sets(30 secs per set). After raising hip, 30 secs have to spent at this position with normal breathing. After each set 30 secs rest at lying on your back.(120 secs)
Pabanmuktasana
Practice Procedure:Lie flat on the ground and raise the right thigh close to the belly and chest with folded knee pressed by both hands. The knee should be ambraced by both hands with the palms holding the opposite elbows. If it is inconvenient to grip the elbows in this manner, one can clasp the palm together to hold the knee on the belly and chest. After this similar position should be done with the left leg.
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 knee-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 sec.[30 secs for right leg+ 30 secs for  left leg+30 secs for both legs(360 secs)
Utthita Padasan By Stages
Practice Procedure:Lie flat on the ground with arms placed on either side of the body, legs fully straightened close to each other raised from the waist upward to 90 degree from the ground.
The first stage will be the down trend i.e. tends to down. In down trend – you have to stay your both leg -15 secs at 90 degree, then 30 secs at 60 degree, then 30 secs at 45 degree and then 15 secs at 30 degree .And the total procedures will be done by normal breathing. So, we have to spent 90 secs for down trend. After down trend – 90 [15+30+30+15] secs rest at lying on your back. Again you will do up trend i.e. tends to up . In up trend you have to stay your both leg -15 secs at 30 degree, then 30 secs at 45 degree, then 30 secs at 60 degree and then 15 secs at 90 degree. After up trend – 90 [15+30+30+15] secs rest at lying on your back. (360 secs)
Contra-indication: One should not practice this asana if suffering from rheumatic heart disease, ventricular tachycardia, hypertension, myocardial infraction and ischaemic heart disease.
Awareness: On the stretch in the legs, the muscular effort in the back and abdomen and synchronizing the movement with the breath.
Benefits: This asana strengthens the abdominal muscles and massages the organs. It strengthens the digestive system, lower back, pelvic and perineal muscles and helps correct prolapse.
Baddha Konasana

Practice Procedure:Sit with the legs stretched out in front of the body. Bend the knees, take hold of the feet and place the soles together. Draw the heels up to the perineum.
2 sets (30 secs per set) – At the position of baddha konasana 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 Savasana on back. [120 secs]

Ardha kurmasana(Half Tortoise Pose)

Practice Procedure:Sit in a kneeling posture with your toes flat on the ground and your hips resting in between the space created by the heels. The knees should remain together as in the bajrasana or the thunder pose. Now stretch your hands upwards in the posture of wishing someone by joining both your palms together. Both the arms should remain in close contact with both the ears. Now bend forward and touch your forehead on the ground with the arms stretched forward and the abdomen and chest in close contact with the thigh. The hips should remain in close touch with the heels and should not be raised from the contact of the heels.
2 sets (30 secs per set). At the position of Ardha Kurmasana, 30 secs have to spent with normal breathing and 30 secs needed for rest at bajrasana. In this way another set have to do.

Cat’s Stretch
Practice Procedure:Sit in bajrasana. Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. The hands should be in line with the knees, the arms and thighs should be perpendicular to the floor. The knees may be slightly separated so that they are well aligned under the hips. This is starting position. Inhale while raising the head and depressing the spine so that the back becomes concave.
2 sets(10 cycles per set). It is hatha yoga as well as western pranayama. The starting position of this pranayama is bajrasana with stretched hands touching the ground. Here is three parts for doing this procedure. First part – the chest will touch the ground, second part – the both hands will be straight by raising the upper body with looking up, third part- the body will come back at the starting position.
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)
Ardha Chandrasana Deep Breathing

Practice Procedure:Maintaining the balance in the full stretch of equestrian pose, raise the hands and stretch both arms over the head, keeping the arms shoulder width apart. Arch the back and look up, raising the chin. There should be a gentle curve from the tips of the fingers to the tips of the toes, resembling a crescent moon.
2 sets (10 cycles per set) – From Starting position, 4 secs breathe-in with raising the body, 1 sec pause at standing position, 8 secs breathe-out with forward bending, 1 sec pause at the starting position. In this way – one cycle has been completed. After 10 cycles i.e. 1 set – 30 secs rest at standing attention position with closed eyes. [340 secs]

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.
Tula Dandyasana(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-indiction: People with lower back problems, heart problems or high blood pressure should not do this asana.
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)
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 leg. So total 90 secs has been spent for each set. Then 90 secs rest. In this way another set have to do.
Bhujangasana with stretched hand
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 (30 secs per set) – First place your both palms 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]
Naukasana Rolling
Practice Procedure:Lie prone on your chest with chin against the floor. With both the heels and toes together, place the arm along the sides of the body and the back of the hands against the floor above the head like a stick. Now raise the upper body and the lower body simultaneously tightening the quadriceps of thigh, calf muscles and gluteal muscles with the toes pointed to the rear and along with the tight hands lifted slowly as high you can. The legs should not be bent in any case.
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]
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 legs(i.e. Sitting sukhasana) with closed eyes.(380 secs)
Meditation at Swadisthan Chakra
Practice Procedure:Follow the meditation procedure as per the direction in the video at the same time and for single time only.
           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 –

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 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

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