Yoga for Back Pain (Part13) Tolangulasana (variation2)

Tolangulasana (variation2)




This is the Padma variation with the arms on the knees will shift the responsibility of balancing the body weight to a minor extent to the legs instead of on the arms.

Everything else is as in the Tolangulasana(version 1) - the breathing, the focus etc.

Yoga for Back Pain (Part12) Tolangulasana (variation1)

Tolangulasana (variation1)



Comments: Well, this is a slightly varied version of the regular Tolangulasana (which means the balance scale) - the back is raised from the ground in the regular version, and the butt acts as a fulcrum on which the entire body hangs in balance.

Whereas in this variation, only the head and neck are raised from the ground, while the rest of the back (shoulder to pelvis) lies firmly on the ground)

This variation of Tolangulasana works well in back pain.

Breathing: while raising the body breathe in. Holding the position breathe normal, deep and slow. lowering the body and the legs - breathe out.

Focus: Neck and waist (the Bishuddhi and the Swadhishthana chakra)

Drishti: Nasagre (nosetip).

Yoga for Back Pain (Part11) Nasa-sparsasana

Nasa-sparsasana

Nasa = nose
sparsha = touch
Asana = posture

As is quite understandable from the name, the idea is to touch the nose with one's toes.

This is an excellent Asana for treating the back pain.



Breathing: 1) breathe in while pulling the leg to the nose 2) breathe normally slow and deep as you hold the posture 3) Breathe out as you release the leg to its earlier position.


Below is a side view of the same Asana

Yoga for Back Pain (Part 10) Utthitapadasana (both legs)

Utthitapadasana (both legs)

Utthita(adj.) = which has been raised. utthan(v.) = raise or rise
(Antonym)Patita(adj.) = fallen, downtrodden

Pada(n.) = leg or foot
Asana = posture



Warning!!:
i) For people with severe back pain, do it with help of an expert. Lifting both legs together could be jerky, which one must avoid.
ii) the smoothness of the lift will depend on the strength of your stomach muscles (rectus abdominis and oblique).
iii) Sudden Impact in the stomach muscles exerts an opposite and equal reaction in the back - around the spinal column. Hence exerting too much force in the stomach muscle to keep the legs raised for a longer time than which is comfortable harms rather than cures the back pain.




Breathing:
i) Breathe in while raising the legs, out while putting them down.
ii)Regular deep and slow breathing. Hold the position for 5 breaths for beginners, or till the time you are comfortable of holding the position. When you start feeling effort in keeping the position or breathing hard, lower your legs.

Comments: I have this photo with my stomach uncovered to show how the stomach muscles contract while holding this pose and breathing regularly.

Yoga for Back Pain (Part 9) Utthitapadasana

Utthitapadasana (one legged version)





The secondary focus of Utthanpadasana and that of Utthitapadasana are different. For the former it is the hamstring, pelvis. For the latter it is the stomach (the rectus abdominis and the obliques muscles of the stomach) and the alignment of chest and shoulder.

The primary focus of course remains the back and pelvis alignment with earth.

Breathing: As always breath in, while raising leg. Breath normally, deep and slow, while you are holding the pose for 20 breaths, and breath out as you bring the leg down.

Yoga for Back Pain (Part 8) Utthanpadasana

Utthanpadasana

Utthan(n.) = raise or rise
(antonym)Patan (n.) = fall
Pada = foot, leg
Asana = posture

Here is a different looking Utthanapadasana that I see in the Ashtanga discipline being practiced.



Breathing: deep and slow. In all asanas the inhale and exhale techniques are the same. When lying - raising legs will warranat inhale, putting them down will call for exhale.

Comments: I thought I would show for every asana - how the beginners ought to approach them. Though for Marakatasana published earlier, I passingly mentioned how a beginner could approach it, I thought Utthanpadasana could be the first one where I could use the yoga strap to practise the same.

focus: On your back. Align it well with the ground, so the back feels good.

Yoga for Back Pain (Part 7) - Pavanmuktasana (both legs)

Pavanmuktasana

Warning: Don't do this asana (without expert guidance) if you have severe back pain, or slip disk, or pelvic pains




Focus: How your back aligns with earth. align it the way you find most comfortable and soothing.

Breathing: deep and slow

Yoga for Back Pain (Part 6) - Pavanmuktasana

Pavanmuktasana - one legged variation

Pavan(n.) = wind/air, or the Indian god of air/wind
Mukta (adj.) = free
Asana(n.) = posture



Breathing: deep and slow

Focus and align your pelvic and back structure to earth.



Self critique:

I am yet a achieve a lot here. With the thigh lying flat on the chest, the knee should be almost touching the chest region.

Yoga for Back Pain (Part 5) - Markatasana (variation 3)

Markatasana (variation 3)

Warning: Do not do this Asana if you have severe back pain, or lower back pain, or pelvic pain




Breathing: normal, deep and slow.
Drishti: Hastagre

Self-critique: markatasana may look simple. I find it where one can hope to achieve a lot. My left leg isn't still ramrod straight. My head - the left cheek isn't still touching the ground fully. I need to achieve a lot more in my neck muscle region.

Final word:

1) All markatasana variations are to be done using both legs variations. For example, in this picture I have shown how to hold the left leg with the right hand. Next position would be its mirror image.

2) If you are not able to hold your left big toe (as in the picture) with your right hand, try to hold any part of your left leg.

3) I haven't given the procedure to execute this asana. If you need it, please do let me know.

Yoga for Back Pain (Part 4) - Markatasana (variation 2)

Markatasana - Legs separate





Procedure: well this came as an afterthought. I don't see the usefulness of writing procedure. But in this case it might be just necessary

1) Lie on your back with the feet on the ground
2) legs separated by your shoulder width
3) spread the arms to both sides - I do a jnanamudra while doing it. Sometimes a flat palm is just fine
4) move the knees from upright position to the ground (to one side of your body), without moving the feet
5) move the head in the opposite direction



Breathing: normal, deep and slow
Vision (Dristi): hastagre (palm)


Comments:
1) I am not perfect in this as yet - The head. I am still not able to touch the ground with my right cheek. My right cheek ought to be fully flat on the ground.

2) This photo shows the vision on the right palm. Practice with the left-palm vision too. In which case the photo will be a mirror image of this one

Yoga for Back Pain (Part 3) - Markatasana (variation 1)

Markatasana - Legs together


Markata(n.) = Monkey
Asana (n.) = Posture

Markatasana is also known as Udarakarshanasana

Udara(n.) = Belly, stomach
Akarshan(n.)/(v.) = Pull




Breathing: Normal, deep and slow


Markata means monkey. Haven't you seen a monkey going around business sleeping like this? I grew up a a sub-urban town called Durgapur (the steel township). There were Madaris - the monkey players - coming from the neighbouring Bihar state; their monkeys executed this pose. And then there were occasional monkeys on the branches of the trees in the school ground.

They would often come down and made this pose in a haste and suddenly would sprint for the top branch.

I somehow prefer the monkey (Markata) Asana name - it conjures a fine imagery; whereas the belly pull (Udarakarshana) name is so staid, plain, utilitarian and ordinary.

Drishti = Hastagre ( on tip of the palm)
Hasta(n.) = Hand, palm
Agra(n.) = before, front, tip

Yoga for Back Pain part 2 - Kati Uttanasana

The Kati Uttanasana (waist tilting)

This is the first basic asana for back pain problems. The procedure is as follows:

1) Lie as in the picture
2) the legs should align with the body and the head should align with the shoulder and the body
3) raise the small of your back without raising the upper back or the butts from the ground
4) Inhale and you perform step 3
5) Exhale as you come back to initial position

Execute this asana gently without applying force anywhere.