Sunday, June 27, 2010
How to Cure Slipped disc and Sciatica Problem With Yoga?
How to Cure Slipped disc and Sciatica Problem With Yoga?
Slipped Disc & sciatica are two closely related conditions occurring in the lumbosacral spine. The human spinal column consists of more than 33 individual bones called vertebrae, stacked one on top of the other and surrounded by the thick spinal muscles, the strongest muscles in the body. Lying between the vertebral bodies are cushion-like fibrous pads which act as shock absorbers, protecting the brain, spinal cord and internal organs from damage as we walk, just as the shock absorbers of a car protect the passengers from the shock of a rough, bumpy road. These are the spinal discs. They are filled with a thick jelly-like fluid and are held in position by strong ligaments attached to the bones above and below. Slipped disc occurs when excessive strain is brought to bear upon the lower back region, causing one of these discs to rupture so that the fluid inside herniates and escapes backwards. This injury usually occurs while bending forward with the knees straight to shift a weight from the floor or while shovelling or weeding in the garden. It has also occurred simply when releasing the clutch pedal while driving a car.
This painful experience usually occurs when a person with weak spinal muscles and ligaments applies an excessive strain to the back. It seldom occurs in seasoned labourers or manual workers, but is frequently seen in sedentary workers who are unused to regular exercise. Its incidence would be greatly reduced by daily practice of a few yogic asanas to preserve the strength and flexibility of the spinal muscles and ligaments, and with more widespread knowledge of the correct way to lift a heavy weight from the floor. The crouching position with knees bent protects the vulnerable lower back from excessive strain.
The onset of slipped disc is sudden and immediate. Something is felt to 'go' or 'tear' in the lower back, followed by a sharp, well localized pain which may be agonizing. The individual is left incapacitated- either unable to straighten up at all, or else unable to bend the spine forward again, even slightly, as this gives rise to immediate severe pain. He or she is usually brought to bed or for X-ray examination soon after.
In the next few hours the back pain continues to worsen until it is constant and unremitting. This occurs as the ligaments and tissues around the injured disc become engorged with blood and tissue fluids. The protective covering of the spinal muscles rapidly goes into tight spasm to prevent further painful movement of the area, and the delicate pain fibres supplying the torn disc ligaments become increasingly irritated. The whole area becomes inflamed, hot and swollen and is very tender to touch.
Sciatica refers to a sharp, lightning-like pain which shoots down the back of the leg. It occurs if the herniated material from a ruptured spinal disc in the lower back presses upon the delicate nerve roots emerging from the spinal cord at that level. These nerve roots pass from the spinal column and converge to form the sciatic nerves, which run down the back of each leg. These nerves run right down to the feet, supplying the skin and muscles of the back of the legs. This is why sciatic pain may be experienced in the buttock, in the back of the thigh or in the calf, even though the root problem lies in the lower back region. In response to this pain, the muscles of the back of the leg go into a tight spasm, especially if the sufferer continues to walk, because every step further stretches and irritates the injured nerve roots.Initial recovery from slipped disc and sciatica
Sciatica refers to a sharp, lightning-like pain which shoots down the back of the leg. It occurs if the herniated material from a ruptured spinal disc in the lower back presses upon the delicate nerve roots emerging from the spinal cord at that level. These nerve roots pass from the spinal column and converge to form the sciatic nerves, which run down the back of each leg. These nerves run right down to the feet, supplying the skin and muscles of the back of the legs. This is why sciatic pain may be experienced in the buttock, in the back of the thigh or in the calf, even though the root problem lies in the lower back region. In response to this pain, the muscles of the back of the leg go into a tight spasm, especially if the sufferer continues to walk, because every step further stretches and irritates the injured nerve roots.
Initial recovery from slipped disc and sciatica
Slipped disc with accompanying sciatica is a painful, incapacitating experience which demands immediate immobilization on a hard bed. Absolute bed rest is necessary while the ruptured disc heals and inflammation subsides. In the acute situation of the first few days, pain relief can be provided by applying alternating hot/cold fomentations over the inflamed area, and adopting a suitable yogic posture such as makarasana which minimizes strain on the lower back region. Aspirin also proves useful in this period. It is important that the spine be kept immobilized as far as possible. No attempt should be made to leave the bed for any reason. For toilet purposes, a bed pan should be available. The patient should rest in a quiet room with minimal disturbance until healing is complete. This commonly requires 10 days or even longer, if the injury is a severe one.
Long term complications and problems
Many slipped disc and sciatica sufferers have a long history of recurrent bouts of crippling incapacity stretching back for many years. Any slight sudden strain, twisting or bending movement is often enough to initiate the whole process once again. As a result they are no longer able to enjoy a full, active life. They often become dependent on analgesic drugs for relief and are frequently forced to take time off from work or household duties in order to rest in bed. Often their employers, family and friends begin to regard their problem as a psychological one, for they are unable to comprehend a life punctuated by continual incapacitating bouts of back pain. Sufferers often develop personality disorders as well - becoming depressed, niggardly and irritable. They are often labelled as 'whiners' or 'complainers' and others avoid their company. Marital, family and social relationships commonly deteriorate as the problem continues to recur.
Surgical procedures
Long term slipped disc sufferers frequently come to surgery for removal of the troublesome disc and permanent fusion of the vertebral joint. Whenever two bone surfaces are permanently opposed to one another they quickly fuse together so that all movement ceases. The surgeon induces this process wilfully by removing the damaged disc and obliterating the intervening joint contents. This procedure which renders the spine permanently stiff and unable to bend, nevertheless provides welcome relief after many years of suffering. Yoga, however offers an effective and far simpler way out of this painful predicament.
Yogic management of slipped disc and sciatica
The following yoga program, when followed diligently, has been found to restore disc health and prevent recurrences of both slipped disc and sciatica. The program is based on the backward bending asanas, which strengthen the posterior ligaments and muscles that hold the damaged disc in place, and promote the circulation of pranic energy to the whole region. They should be practised each day so that spinal stability and function can be restored and a full range of activities can be re-adopted. In this way surgical intervention usually proves unnecessary.
1. In the acute stage of immobilizing pain, a prone (facedown) posture on a hard bed should be adopted. Resting in makarasana (crocodile pose) for long periods reduces tension on the disc and nerve roots, providing relief from pain and promoting healing. Sleeping in advasana (reversed corpse posture) or jyestikasana (best posture) is recommended. In sciatica, matsyakridasana (flapping fish posture), with the affected leg drawn up to the chest, to relieve pressure on the damaged nerve roots, will bring relief. These postures should be adopted for relief of pain in the acute situation, so that as much rest as possible can be gained.
2. The following backward bending asanas should be adopted, according to capacity, as healing proceeds and pain diminishes. The first asana attempted should be the simple version of bhujangasana (cobra posture) known as the sphinx posture. Do not strain, and stop if pain develops. Once sphinx is mastered, the following asanas should be adopted gradually, in this order: bhujangasana, ardha shalabhasana, saral dhanurasana, poorna shalabhasana, dhanurasana. Ultimately this program should be practised in full each morning, before any food has been taken. Each asana should be practised a maximum of 5 times, followed by complete relaxation in advasana. The session should conclude with deep relaxation for 15 or 20 minutes, initially in advasana and later shavasana can be adopted. Daily practice should continue indefinitely to avoid recurrence.
3. All forward bending asanas should be absolutely avoided for 4-6 months, as they can precipitate a recurrence of the original condition. They may then be re-introduced gradually, under guidance, after recovery is complete, beginning with shakti bandha series, shashankasana, majariasana and shashank-bhujangasana.
4. During the recovery period, cross-legged sitting postures should not be adopted, as they increase nerve root tension in the lower back. They can be resumed after a few months. Pranayama and meditation in vajrasana are highly recommended.
5. Ajapa japa, movement of breath awareness in the spinal passage from mooladhara chakra in the perineum up to ajna chakra at the top of the spinal column, is very effective in all spinal disorders, including slipped disc and sciatica. Awareness of So-ham should be practised in conjunction with the psychic breath, drawing the breath up from mooladhara to sahasrara with inspiration and the mantra So, and taking the awareness down from ajna to mooladhara with expiration and the mantra Ham. This can be practised in any prone relaxation posture with the spine straight. In the beginning, advasana can be used, followed by shavasana once the supine resting pose can be comfortably adopted. Awareness of the natural abdominal breath can also be added in shavasana. Ajapa japa can be practised as frequently and for as long as desired. It promotes the flow of pranic energy in the spinal column, facilitates healing and brings deep mental and physical relaxation. Finally, the practice should be continued in vajrasana, then in a cross legged posture.
The effects of ajapa japa can be intensified if ujjayi pranayama is practised in the meditative postures with an upright spinal column. The tongue is turned back onto the upper palate (khechari mudra) and the throat region is contracted to produce a gentle snoring sound. This automatically increases the depth and duration of respiration and concentration.
6. Dietary recommendations. In the beginning, a light, semi-solid diet should be taken, commencing with vegetable soup. This will preserve digestive energy which can then be redirected towards the healing process, and also prevents constipation, a major problem for patients confined to bed. As the condition improves, vegetables and rice can be taken and later pulses and whole bread should be added. Avoid heavy and constipating foods such as meat and oily preparations indefinitely. Dairy products and eggs should be reduced during this period, as extra protein is not required. Highly processed and richly spiced foods are best avoided indefinitely as well.
Yoga for Lower Back Pain
Yoga for Lower Back Pain
An Effective Low Back Pain Exercise!
Yoga for lower back pain can at times give instant relief if it is going to work for you. It's worth taking at least 10 minutes to try this low back pain exercise and see what kind of results you can achieve....especially if it can take your pain away.
As a Physical Therapist I have treated many people with back pain. It has been said that 80% of the population, or 8 out of 10 people, will experience back pain at some point in their lifetime. (1) Because it is such a widespread problem, it is something that I often treat in the clinic.
As I was looking for an effective low back pain exercise to help my patients, I came across the press up. In yoga they call it the Cobra Pose.
What I found is that a significant amount of people with back pain will respond to this exercise. Hopefully, one of those people can be you!
Before You Start Yoga for Lower Back Pain...
Most people with lower back pain can start this exercise immediately within the precautions below. Once you start the exercise take note of if your location of your pain is changing and if it stays the same, gets better or gets worse. If it gets worse, stop the exercise and seek advice from a health professional such as a doctor, physical therapist or chiropractor.
Do not begin an exercise program before seeing a health professional if:
This is the first time you have had lower back pain and it is not better after 1-2 weeks You have severe pain in yourleg below the knee and notice weakness, numbness or pins and needles in your foot or toes.
You have lower back pain from a severe accident that happened recently
You have developed bladder or bowel problems at the same time you developed back pain
You had other general health symptoms that appeared the same time as your back pain
Robin McKenzie states in his book "7 Steps to a Pain-Free Life" that you are most likely to respond to this treatment if you answer yes to four or more of the following questions
"Are there periods in the day - even as short as ten minutes - when you have no pain?
Is the pain confined to areas above the knee?
Are you generally worse when sitting for prolonged periods of when standing up from the sitting position?
Are you generally worse during or right after prolonged bending or stooping, as when making a bed, vacuuming, ironing, gardening, or laying concrete?
Are you generally worse when getting up in the morning, but improve after about half an hour?
Are you generally worse when inactive and better when on the move?
Are you generally better when walking?
Are you generally better when lying facedown? When testing this, you may feel worse for the first few minutes but then feel better; in this case, the answer to this question is yes.
Have you had several episodes of lower back pain over the past months or years?"(2)
If you answered yes to three or less of these questions, it is recommended to see a health professional for an evaluation prior to initiating these exercises. See the list of credentialed McKenzie providers here.
How to Perform this Low Back Pain Exercise
Take note that this is just one exercise explained in McKenzie's book, "7 Steps to a Pain-Free Life." For more detailed explanations and other exercises, I highly recommend reading his book. It is an excellent resource and something you will find yourself loaning out to your friends.
Position One - Lying on your stomach
Lay on your stomach with your arms at your side and your head turned to one side. Stay in this position for 2-3 minutes and try to completely relax.
Position One - Lying on your stomach
Lay on your stomach with your arms at your side and your head turned to one side. Stay in this position for 2-3 minutes and try to completely relax.
Position Two - Propping yourself on your elbows
Next prop yourself up on your elbows resting under your shoulders. If you feel sharp pain, move your elbows further away from your shoulders to a point where your pain subsides. If it does not subside, do not continue with the exercise.
Position Three - Press Up Exercise
Lay on your stomach again with your head turned to one side. But, this time position your hands palm down underneath your shoulders. Straighten your elbows as far as your pain permits. Try to keep your hips relaxed and in contact with the ground so that you are arching your back. Hold 1-2 seconds.
Position Three - Press Up Exercise
Lay on your stomach again with your head turned to one side. But, this time position your hands palm down underneath your shoulders. Straighten your elbows as far as your pain permits. Try to keep your hips relaxed and in contact with the ground so that you are arching your back. Hold 1-2 seconds.
Repeat the exercise with each time trying to go a little further until your arms are completely straight and your elbows locked.
Your Response to Yoga for Lower Back Pain
Note the intensity of your pain and the location of your symptoms before and after you do the exercise. Think of it like cause and effect. If your pain is gradually decreasing or if your symptoms begin to come out of your leg or hip and centralize to your back, that is a good sign to continue with the exercise. If the pain is getting more intense or moving further down your hip or leg than it was prior to the exercise, stop and consult a health care provider.
If your pain and symptoms stayed the same, check out the section below for no response or benefit.
However, if you find that the exercise is helping, it should be performed 10 times per session for 6-8 sessions a day. For the first few days, I even recommend that you do it every hour if possible.
It may be difficult to find a place to this low back pain exercise because you need to get on your stomach. But, I've found with my patients that "where there's a will, there's a way." If this exercise is helping you decrease your pain and have a better quality of life, you'll find a way to do it. I've known people to bring a towel to work in a factory and find a place in a break room or supervisor's office to do the exercise during their breaks.
Don't Forget to Get to the Root of the Problem
The most common cause of low back pain is poor posture. So, if you get relief from this exercise, but don't correct your poor posture, there is a good chance your pain will return. This is critical in getting long term relief. I have seen people improve from correctly posture alone and not even doing the exercises.
No Response or Benefit - Reason #1 One Sided Pain
After trying the exercise above with no response or relief for 3-4 days, there are two main reasons for lack of relief. It is possible that for some people the pain is generally felt more to one side during the day and when attempting the press up exercise. In this case, you may need to modify your body position before you start the exercise.
Get in position one as described above and shift your hips away from the painful side. Therefore, if your pain is normally on the right side, then you will shift your hips to the left 3-4 inches. Once in that position try to completely relax for 3-4 minutes.
While keeping your hips off center (shifted away from the painful side), lean on your elbows as described in position two above.
As long as your symptoms are not worsening, continue with the press up. Make sure that each time before you begin the press up that your hips are still off center, shifted away from the painful side. Repeat 10 times. If your pain begins to centralize and is now in the center of your back, then go back to performing the press up without shifting your hips. This is very important. If your pain begins to go to the side again, you can go back to shifting your hips until it centralizes again.
No Response or Benefit - Reason #2 Pelvis Needs Stabilized
Sometimes you can greatly improve the effectiveness of the pressup (position 3 above) by finding a way to hold the pelvis down. This can be done several ways. Another person can place pressure on your lower back. Or you can put together a simple way of doing this. It sounds weird but it works! What you do is use an ironing board and either a seat belt or strong strap (like a luggage strap). Place the belt or strap around the ironing board and your waist. This added pressure will help you decide if this exercise can help your lower back pain.
If after trying all the variations of the exercise, your symptoms remain, it is recommended that you see a health care provider for an evaluation.
Don't Forget to Get to the Root of the Problem
The most common cause of low back pain is poor posture. So, if you get relief from this exercise, but don't correct your poor posture, there is a good chance your pain will return. This is critical in getting long term relief. I have seen people improve from correctly posture alone and not even doing the exercises.
An Effective Low Back Pain Exercise!
Yoga for lower back pain can at times give instant relief if it is going to work for you. It's worth taking at least 10 minutes to try this low back pain exercise and see what kind of results you can achieve....especially if it can take your pain away.
As a Physical Therapist I have treated many people with back pain. It has been said that 80% of the population, or 8 out of 10 people, will experience back pain at some point in their lifetime. (1) Because it is such a widespread problem, it is something that I often treat in the clinic.
As I was looking for an effective low back pain exercise to help my patients, I came across the press up. In yoga they call it the Cobra Pose.
What I found is that a significant amount of people with back pain will respond to this exercise. Hopefully, one of those people can be you!
Before You Start Yoga for Lower Back Pain...
Most people with lower back pain can start this exercise immediately within the precautions below. Once you start the exercise take note of if your location of your pain is changing and if it stays the same, gets better or gets worse. If it gets worse, stop the exercise and seek advice from a health professional such as a doctor, physical therapist or chiropractor.
Do not begin an exercise program before seeing a health professional if:
This is the first time you have had lower back pain and it is not better after 1-2 weeks You have severe pain in yourleg below the knee and notice weakness, numbness or pins and needles in your foot or toes.
You have lower back pain from a severe accident that happened recently
You have developed bladder or bowel problems at the same time you developed back pain
You had other general health symptoms that appeared the same time as your back pain
Robin McKenzie states in his book "7 Steps to a Pain-Free Life" that you are most likely to respond to this treatment if you answer yes to four or more of the following questions
"Are there periods in the day - even as short as ten minutes - when you have no pain?
Is the pain confined to areas above the knee?
Are you generally worse when sitting for prolonged periods of when standing up from the sitting position?
Are you generally worse during or right after prolonged bending or stooping, as when making a bed, vacuuming, ironing, gardening, or laying concrete?
Are you generally worse when getting up in the morning, but improve after about half an hour?
Are you generally worse when inactive and better when on the move?
Are you generally better when walking?
Are you generally better when lying facedown? When testing this, you may feel worse for the first few minutes but then feel better; in this case, the answer to this question is yes.
Have you had several episodes of lower back pain over the past months or years?"(2)
If you answered yes to three or less of these questions, it is recommended to see a health professional for an evaluation prior to initiating these exercises. See the list of credentialed McKenzie providers here.
How to Perform this Low Back Pain Exercise
Take note that this is just one exercise explained in McKenzie's book, "7 Steps to a Pain-Free Life." For more detailed explanations and other exercises, I highly recommend reading his book. It is an excellent resource and something you will find yourself loaning out to your friends.
Position One - Lying on your stomach
Lay on your stomach with your arms at your side and your head turned to one side. Stay in this position for 2-3 minutes and try to completely relax.
Position One - Lying on your stomach
Lay on your stomach with your arms at your side and your head turned to one side. Stay in this position for 2-3 minutes and try to completely relax.
Position Two - Propping yourself on your elbows
Next prop yourself up on your elbows resting under your shoulders. If you feel sharp pain, move your elbows further away from your shoulders to a point where your pain subsides. If it does not subside, do not continue with the exercise.
Position Three - Press Up Exercise
Lay on your stomach again with your head turned to one side. But, this time position your hands palm down underneath your shoulders. Straighten your elbows as far as your pain permits. Try to keep your hips relaxed and in contact with the ground so that you are arching your back. Hold 1-2 seconds.
Position Three - Press Up Exercise
Lay on your stomach again with your head turned to one side. But, this time position your hands palm down underneath your shoulders. Straighten your elbows as far as your pain permits. Try to keep your hips relaxed and in contact with the ground so that you are arching your back. Hold 1-2 seconds.
Repeat the exercise with each time trying to go a little further until your arms are completely straight and your elbows locked.
Your Response to Yoga for Lower Back Pain
Note the intensity of your pain and the location of your symptoms before and after you do the exercise. Think of it like cause and effect. If your pain is gradually decreasing or if your symptoms begin to come out of your leg or hip and centralize to your back, that is a good sign to continue with the exercise. If the pain is getting more intense or moving further down your hip or leg than it was prior to the exercise, stop and consult a health care provider.
If your pain and symptoms stayed the same, check out the section below for no response or benefit.
However, if you find that the exercise is helping, it should be performed 10 times per session for 6-8 sessions a day. For the first few days, I even recommend that you do it every hour if possible.
It may be difficult to find a place to this low back pain exercise because you need to get on your stomach. But, I've found with my patients that "where there's a will, there's a way." If this exercise is helping you decrease your pain and have a better quality of life, you'll find a way to do it. I've known people to bring a towel to work in a factory and find a place in a break room or supervisor's office to do the exercise during their breaks.
Don't Forget to Get to the Root of the Problem
The most common cause of low back pain is poor posture. So, if you get relief from this exercise, but don't correct your poor posture, there is a good chance your pain will return. This is critical in getting long term relief. I have seen people improve from correctly posture alone and not even doing the exercises.
No Response or Benefit - Reason #1 One Sided Pain
After trying the exercise above with no response or relief for 3-4 days, there are two main reasons for lack of relief. It is possible that for some people the pain is generally felt more to one side during the day and when attempting the press up exercise. In this case, you may need to modify your body position before you start the exercise.
Get in position one as described above and shift your hips away from the painful side. Therefore, if your pain is normally on the right side, then you will shift your hips to the left 3-4 inches. Once in that position try to completely relax for 3-4 minutes.
While keeping your hips off center (shifted away from the painful side), lean on your elbows as described in position two above.
As long as your symptoms are not worsening, continue with the press up. Make sure that each time before you begin the press up that your hips are still off center, shifted away from the painful side. Repeat 10 times. If your pain begins to centralize and is now in the center of your back, then go back to performing the press up without shifting your hips. This is very important. If your pain begins to go to the side again, you can go back to shifting your hips until it centralizes again.
No Response or Benefit - Reason #2 Pelvis Needs Stabilized
Sometimes you can greatly improve the effectiveness of the pressup (position 3 above) by finding a way to hold the pelvis down. This can be done several ways. Another person can place pressure on your lower back. Or you can put together a simple way of doing this. It sounds weird but it works! What you do is use an ironing board and either a seat belt or strong strap (like a luggage strap). Place the belt or strap around the ironing board and your waist. This added pressure will help you decide if this exercise can help your lower back pain.
If after trying all the variations of the exercise, your symptoms remain, it is recommended that you see a health care provider for an evaluation.
Don't Forget to Get to the Root of the Problem
The most common cause of low back pain is poor posture. So, if you get relief from this exercise, but don't correct your poor posture, there is a good chance your pain will return. This is critical in getting long term relief. I have seen people improve from correctly posture alone and not even doing the exercises.
Saturday, June 26, 2010
Pranayama & Benefits
Nadi shodhana
Pranayama
Nadi shodhana
Bhastrika
Ujjayi
Nadi Shodhana
Steps:
Technique 1: Preparatory practice
Sit in any comfortable meditation posture, preferably siddha/siddha yoni asana or padmassana. (Those who cannot sit in a meditation posture my sit against a wall with the legs outstretched or in a chair which has a straight back) Keep the head and spine upright. Relax the whole body and close the eyes.
Practice yogic breathing for some time
Adopt nasagra mudra with the right hand and place the left hand on the knees in chin or jnana mudra
Close the right nostril with the thumb.
In hale and exhale through the left nostril 5 times.
Be aware of each breath.
After 5 breaths release the pressure of thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air.
Inhale and exhale through the right nostril 5 times, keeping the respiration rate normal.
Lower the hand and breathe 5 times through both nostrils together.
This is one round.
Practice 5 rounds or for 3 to 5 minutes, making sure that there is no sound as her air passes through the nostrils. After practicing for 15 days go on to technique 2.
Technique 2: Alternate nostril breathing
In this technique the duration of inhalation /exhalation is controlled.
Close and right nostril with the thumb and breathe in through the left nostril.
At the same time count mentally, “1. Om; 2. Om; 3. Om”, until inhalation ends comfortably. This is the basic count.
Breathe deeply with yogic breathing. Do not strain. Close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and while breathing out through the right nostril, simultaneously count, “1 Om: 2, Om; 3, Om. The time for inhalation and exhalation should be equal.
Next, inhale through the right nostril, keeping the same count in the same manner.
At the end of inhalation close the right nostril, counting as before.
This is one round.
Practice 10 rounds.
Benefits:
In nadi shodhana pranayama, due to the deep penetration of prana, the blood receives a larger supply of oxygen than in other types of pranayama The nerves are calmed and purified, and the mind becomes still and lucid.
Its practice keeps the body warm, destroys diseases, gives strength and brings serenity. The vital energy drawn in from the cosmic energy through inhalation, passes close to vital chakras and feeds the glands. The respiratory control center of the brain is stimulated and becomes fresh, clear, and tranquil. The light of intelligence is lit simultaneously in the brain as well as in the mind. This leads to right thinking, and sound Judgement.
Bhramari
Bhraman means walking and Pranayama is Yogic breathing. This is the way through which we practice Yogic breathing or Pranayama, during morning or evening walk. This is included in Sahaj- Pranayama, as Kumbhaka or retention of breath is avoided here. Only Puraka (Inhalation) and Rechaka (Exhalation) are followed in a systematic (slow and steady) manner.
Place: Select a place which is free from dust and smoke. A garden or park is the best place for Bhraman Pranayama.
Time: Morning or evening and obviously not after having food
Steps:
Sit in a suitable yogic posture like Padmasana(lotus pose) or Vajrasana(thunderbolt pose). Cover your ears by pressing the thumbs of both your hands. Place your index fingers on the forehead and let the remaining 3 fingers close your eyes. Inhale through both the nostrils, taking - a real slow deep breath. Exhale through both nostrils and use the throat to make a soft sound, like the buzzing of a bee. Do this 5-10 times.
Do not strain yourself, though. 2 minutes of Anuloma-viloma pranayam before performing bhramari will help you achieve a better concentration.
Benefits:
Besides having a profound effect on ears, nose, eyes and mouth, it enlivens your looks; improves the glamour of the face. Its benefits do not end here - it improves one’s concentration levels, relieves migraine pains, reduces stress and mental agitation, hypertension, and successfully combats and helps prevent many a disease. Practice of Bhramari is beneficial for pregnant women.
Precautions: Practise ‘Brahmari pranayam’ under expert guidance.
Bhastrika
Sit in a comfortable Asana. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched. Then breathe out forcefully also, but see that the abdominal cavity does not blow up due to the air breathed in. Depending upon the capacity and health of an individual, this Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed. Individuals with weak lungs and heart should do this at a slow speed while performing Recak and Puraka A healthy individual and one used to doing it, should do it initially at a slow speed and then gradually increase the speed to moderate and then high. This Pranayama should be done for 5 to 10 minutes.
Shiva Sankalpa (Vow) at the time of performing Bhastrika:
While inhaling in the process of doing Bhastrika make a vow and focus in your mind as if all the divine powers, purity, peace and joy, all that is good in the universe around you is entering inside your body and that you are getting filled with the divine powers. Pranayama done with this kind of vow in mind imparts a special benefit to the individual.
Special Notes:
Those suffering from high blood pressure or from any heart disease should not do this Pranayama
While breathing in the abdominal area should not blow up. You have to fill the air in the chest area, i.e. up to diaphragm, so that the part of the chest with its ribs swells
In summer season, reduce the number of repetitions of this Pranayama.
One must do this Pranayama for the duration of three to five minutes every day
Incase both the nostrils do not open on account of ailments like severe cough or sinus etc., for such persons they should first close the right nostril and do respiration (exhalation as well as inhalation) through the left nostril. Then the left nostril should be closed and respiration should be done by the
right nostril. This method of alternate breathing should be continued at the desired speed viz. slow, moderate or fast, till both the nostrils open simultaneously. Then at the end Pranayama should be completed by doing Recak and Pruaka through both Ida and Pingala.
While doing this Pranayama keep both the eyes closed and mentally chant the mantra “OM” throughout the exercise of Pranayama.
Benefits:
Diseases like cold, cough, allergy, asthma, respiratory diseases of all kinds, are cured. Lungs become strong and due to the heart and head getting adequate quantity of pure and fresh air, health is improved. Diseases of the throat like thyroid, tonsils and other ailments of throat are cured.
This Pranayama brings about a proper balance of the three Doshas i.e. Vata, Pitta, and Kapha, and maintains their balance. Blood is purified and the body gets rid of foreign objects and toxins.
Stabilizes Prana and calms mind and helps the upward journey of Prana from Muladhara Chakra (Base Chakra) to Sahsrar Chakra(Cerebral Gland) and helpful in the Kundalini Jagran
Pranayama
Nadi shodhana
Bhastrika
Ujjayi
Nadi Shodhana
Steps:
Technique 1: Preparatory practice
Sit in any comfortable meditation posture, preferably siddha/siddha yoni asana or padmassana. (Those who cannot sit in a meditation posture my sit against a wall with the legs outstretched or in a chair which has a straight back) Keep the head and spine upright. Relax the whole body and close the eyes.
Practice yogic breathing for some time
Adopt nasagra mudra with the right hand and place the left hand on the knees in chin or jnana mudra
Close the right nostril with the thumb.
In hale and exhale through the left nostril 5 times.
Be aware of each breath.
After 5 breaths release the pressure of thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air.
Inhale and exhale through the right nostril 5 times, keeping the respiration rate normal.
Lower the hand and breathe 5 times through both nostrils together.
This is one round.
Practice 5 rounds or for 3 to 5 minutes, making sure that there is no sound as her air passes through the nostrils. After practicing for 15 days go on to technique 2.
Technique 2: Alternate nostril breathing
In this technique the duration of inhalation /exhalation is controlled.
Close and right nostril with the thumb and breathe in through the left nostril.
At the same time count mentally, “1. Om; 2. Om; 3. Om”, until inhalation ends comfortably. This is the basic count.
Breathe deeply with yogic breathing. Do not strain. Close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and while breathing out through the right nostril, simultaneously count, “1 Om: 2, Om; 3, Om. The time for inhalation and exhalation should be equal.
Next, inhale through the right nostril, keeping the same count in the same manner.
At the end of inhalation close the right nostril, counting as before.
This is one round.
Practice 10 rounds.
Benefits:
In nadi shodhana pranayama, due to the deep penetration of prana, the blood receives a larger supply of oxygen than in other types of pranayama The nerves are calmed and purified, and the mind becomes still and lucid.
Its practice keeps the body warm, destroys diseases, gives strength and brings serenity. The vital energy drawn in from the cosmic energy through inhalation, passes close to vital chakras and feeds the glands. The respiratory control center of the brain is stimulated and becomes fresh, clear, and tranquil. The light of intelligence is lit simultaneously in the brain as well as in the mind. This leads to right thinking, and sound Judgement.
Bhramari
Bhraman means walking and Pranayama is Yogic breathing. This is the way through which we practice Yogic breathing or Pranayama, during morning or evening walk. This is included in Sahaj- Pranayama, as Kumbhaka or retention of breath is avoided here. Only Puraka (Inhalation) and Rechaka (Exhalation) are followed in a systematic (slow and steady) manner.
Place: Select a place which is free from dust and smoke. A garden or park is the best place for Bhraman Pranayama.
Time: Morning or evening and obviously not after having food
Steps:
Sit in a suitable yogic posture like Padmasana(lotus pose) or Vajrasana(thunderbolt pose). Cover your ears by pressing the thumbs of both your hands. Place your index fingers on the forehead and let the remaining 3 fingers close your eyes. Inhale through both the nostrils, taking - a real slow deep breath. Exhale through both nostrils and use the throat to make a soft sound, like the buzzing of a bee. Do this 5-10 times.
Do not strain yourself, though. 2 minutes of Anuloma-viloma pranayam before performing bhramari will help you achieve a better concentration.
Benefits:
Besides having a profound effect on ears, nose, eyes and mouth, it enlivens your looks; improves the glamour of the face. Its benefits do not end here - it improves one’s concentration levels, relieves migraine pains, reduces stress and mental agitation, hypertension, and successfully combats and helps prevent many a disease. Practice of Bhramari is beneficial for pregnant women.
Precautions: Practise ‘Brahmari pranayam’ under expert guidance.
Bhastrika
Sit in a comfortable Asana. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched. Then breathe out forcefully also, but see that the abdominal cavity does not blow up due to the air breathed in. Depending upon the capacity and health of an individual, this Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed. Individuals with weak lungs and heart should do this at a slow speed while performing Recak and Puraka A healthy individual and one used to doing it, should do it initially at a slow speed and then gradually increase the speed to moderate and then high. This Pranayama should be done for 5 to 10 minutes.
Shiva Sankalpa (Vow) at the time of performing Bhastrika:
While inhaling in the process of doing Bhastrika make a vow and focus in your mind as if all the divine powers, purity, peace and joy, all that is good in the universe around you is entering inside your body and that you are getting filled with the divine powers. Pranayama done with this kind of vow in mind imparts a special benefit to the individual.
Special Notes:
Those suffering from high blood pressure or from any heart disease should not do this Pranayama
While breathing in the abdominal area should not blow up. You have to fill the air in the chest area, i.e. up to diaphragm, so that the part of the chest with its ribs swells
In summer season, reduce the number of repetitions of this Pranayama.
One must do this Pranayama for the duration of three to five minutes every day
Incase both the nostrils do not open on account of ailments like severe cough or sinus etc., for such persons they should first close the right nostril and do respiration (exhalation as well as inhalation) through the left nostril. Then the left nostril should be closed and respiration should be done by the
right nostril. This method of alternate breathing should be continued at the desired speed viz. slow, moderate or fast, till both the nostrils open simultaneously. Then at the end Pranayama should be completed by doing Recak and Pruaka through both Ida and Pingala.
While doing this Pranayama keep both the eyes closed and mentally chant the mantra “OM” throughout the exercise of Pranayama.
Benefits:
Diseases like cold, cough, allergy, asthma, respiratory diseases of all kinds, are cured. Lungs become strong and due to the heart and head getting adequate quantity of pure and fresh air, health is improved. Diseases of the throat like thyroid, tonsils and other ailments of throat are cured.
This Pranayama brings about a proper balance of the three Doshas i.e. Vata, Pitta, and Kapha, and maintains their balance. Blood is purified and the body gets rid of foreign objects and toxins.
Stabilizes Prana and calms mind and helps the upward journey of Prana from Muladhara Chakra (Base Chakra) to Sahsrar Chakra(Cerebral Gland) and helpful in the Kundalini Jagran
Akarna dhanurasana
This asana involves another system of pulling the leg which gives the impression of a bow with an arrow to be shot and hence, the name akarna dhanurasana. Akarna refers to being stretched.
"Holding the toes (alternately) with hands, pulling them (the toes) up to the (corresponding or opposite) ears, (and thus) assuming the shape of a streched bow. This is called Akarna-Dhanurasana." According to jyotsna commentary by Brahmananda.
Steps:
1. Bend the left leg in knee and keep the foot on the thigh of right leg. Keep the right leg straight.
2. Hold the big toe of the left leg with left hand, and that of the right leg with the right hand.
3. Exhale, and inhaling start lifting the left leg with the left hand and pull it up to the left ear, and stabilize it at that point.
4. Continue normal breathing.
5. After few seconds come back to the original position.
6. Now holding the right leg at big toe by fore finger and thumb of right hand raise it up to the right ear. Again after few seconds come back to the original position. This completes one round of Akarna-Dhanurasana.
Benefits:
1. It is a good posture to remove the pain of back and lumbar region.
2. It increases the elasticity of thigh joint and shoulder.
3. It is also useful in arthritis and rheumatic condition.
Precautions:
1. In this asana the direction of strain is towards the joints of the waist.
2. Persons with weak waist joints should not do this asana as it brings great strain to the joints.
Shavasana
Shavasana
Savasana is the name used to describe the posture that is generally performed at the end of a yoga session. The main aim behind this asana is to provide relaxation to the body after a strenuous session and help it cool down. Apart from that, the asana is also used, in general, to help a person relieve stress, pressure and anxiety. It can even help calm down the mind, to quite an extent. It has been seen that most of the people drift off to sleep while doing Savasana and fail to attain the 'conscious' part of the posture.
First of all, you need to sit in the Dandasana. Sit flat on the ground, with your back straight and your legs stretched out in the front.
Bend your knees lightly and then gradually lean back onto your elbows, in the process lying down evenly along your spine. When your back is parallel to the floor, straighten out the legs as well. Moving one of the legs at a time, carefully place them on
the floor. Try to place your legs the center of the back of the thighs and calves.
Start to relax slowly, first letting your feet fall out to the sides and then, turning your arms outwards.
Rest the arms, on your sides, in such a way that the palms face up.
Stretch the back of your neck and try to rest your head on the center of the back of the scull.
Now, draw your shoulders away from your ears and let them fall back in a comfortable position. Close your eyes and take several deep breaths, feeling your body become relaxed and the tension go away.
Let go of your body completely and allow your breath to become soft, regular and quiet.
Aiming at one of the parts of your body, let it begin to relax and then move to the other parts.
At the end of the asana, stop relaxing consciously and let you body remain in the peaceful mode, for a few minutes.
Tips:
While performing the Savasana, you need to concentrate on the specific body part that you want to relax. Imagine that the muscles as well as the skin of the part slowly relaxing and the stress easing away from them.
When you are doing the asana, if you find yourself getting drowsy at any point of time, increase the rate and depth of your breathing. It will help you overcome the state of drowsiness.
Benefits:
One of the most important benefits of the Savasana is that it helps refresh as well as rejuvenate the body as well as the mind of a person.
Savasana is the perfect asana for those who are feeling too much pressure in their life and need to calm their mind.
All those who are prone to anxiety will find the asana to be quite beneficial.
After doing the asana, you will not only feel to have gained a new energy, but also achieve perfect harmony between the mind and the body.
It has been observed that Savasana helps stimulates blood circulation and also exercises inner organs.
The asana is beneficial for people suffering from nervousness, neurasthenia (a general worn-out feeling), asthma, constipation, diabetes, indigestion, insomnia and lumbago.
Practicing Savasana regularly can help a person improve his focus and concentration power.
Precautions:
Never ever perform this asana under glaring light.
Make sure the surface, on which you are lying down, is firm and flat.
Resist the urge to yawn at any stage of the asana.
At any point of time while performing the asana, do not keep your hands under your head or on your chest
Siddhasana
Siddhasana
Steps:
Sit down with both legs outstretched.
Bend the left knee and place the sole of the left foot against the right thigh so that the heel touches the perineum.
Bend the right knee and put the right heel against the public bone.
Keep hands with palms open if done between sunrise and sunset; otherwise reverse the palms.
The spine should always be held erect.
This is Siddhasana. Once this has been mastered, it is truly a comfortable position for meditation practice.
Benefits:
Practice of this asana helps in concentration and clarity of mind.
It improves memory, digestion and the faculty of the mind.
It is beneficial to those suffering from wet dreams.
Precautions:
Siddhasana should not be practiced by those with sciatica.
For men who are interested in maintaining sexual relations (ie. with no long term commitment to celibacy), use a soft sitting support to lift the genitals high enough so that the base of the penis is not compressed. Take care to situate the heels perfectly in the midline.
Pawanmuktasana
Pawanmuktasana
Pawanmuktasana
Steps:
Legs together hands by the side of your body.
Bend your left leg and grip it with both the hands.
Interlock your fingers and press your thigh against the abdomen.
Breathe deeply (at least five breaths).
Come back to Shavasana
Now repeat the same process on right side
Then with both the legs, pressing your thighs hard against the abdomen
Breathe deeply (at least five breaths).
Come back, straighten your legs and relax
Benefits:
Pawanmuktasan relieves chronic constipation, increasess digestive power, helps in relieving gaseous accumulation and also strengthens the lower spine.
Precautions:
Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
Anyone suffering from hernia or piles should avoid this asana.
Pregnant women should not practice this asana.
If there is any pain, stiffness or injury to the next the head should remain on the floor.
Saturday, June 19, 2010
(Tm Jaigurudev) GOD SHIVA 100 YEARS OLD TEMPLE POTHOS
GOD SHIVA OLD TEMPLE PLEASE HELP ME
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