The pain which is felt in the back usually originates from the bones, joints, muscles, nerves, etc. It may be in the cervical, thoracic or lumbar region. It may be spontaneous or can be chronic. It can be constant. affecting one region or radiate to other parts such as arms, hips or legs. It may give a feeling of burning sensation. Sometimes numbness may be felt in the legs or arms. In fact, back pain is not only the problem of our country but it is also prevalent all over the world. As a matter of fact, nine out of ten persons experience back pain at least once in their life. That is why it is said that back pain is a common complaint or problem throughout the world. Due to this problem the affected persons are not able to do their work smoothly and efficiently. Even there are a number of cases when neople start absenting themselves from their work. Though it is not a serious problem, it may be painful, especially when it radiates to arms or legs. Back pain may result owing to bad personal health habits and personal risk factors such as overweight, lack of physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back. Back pain can be prevented as well as cured if the following asanas are performed regularly.
1.Tadasana
Procedure: Stand up in attention position. Lift your arms upwards Stretch your hands upwards. Raise your heels, and come on your toes. Also pull up your body upwards. After some time breathe out slowly and come to the previous position. Repeat the same exercise 10 to 15 times.
Other Benefits
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who wants to enhance their height.
8. It is beneficial in treating hypertension.
Contraindications
1. If you have low blood pressure you should not do this asana.
2. In case of headache or insomnia you should avoid this asana.
3. Individuals, who suffer from blood circulation problems such as faulty valves, should not perform this asana.
2. Ardhmatseyendrasana
Procedure: The left heel is kept under the right thigh and right leg is crossed over the left thigh. After that hold the right toe with left hand and turn your head and back to the right side. In this position move the trunk sideways. Then, perform the same asana in the reverse position.
Other Benefits
1. It keeps gall bladder and the prostate gland healthy.
2. It enhances the stretchability of back muscles.
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is recommended in yogic management of diabetes.
5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual disorders, urinary tract disorders and cervical spondylitis.
Contraindications
1. Women who are two or three months pregnant should avoid this asana.
2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism should perform this asana only under expert guidance.
3. The individuals who have the problem of sciatica ar slipped disc may benefit from this asana but they need to take great care while doing this asana
3. Vakrasana
Procedure: Sit down and stretch your legs straight. Fold the right leg and keep the right leg's heel touching the left leg's knee. Place your right hand behind your back and left arm over the right knee; hold your right ankle. Push your right knee as far as possible and while exhaling, twist your trunk to the right side. Take sufficient support of left arm. Now, repeat the same procedure with the left side.
Other Benefits
1. It improves the function of both spinal cord and nervous system.
2. It prevents and controls diabetes.
3. It strengthens kidneys.
4. It helps in reducing chronic back pain and shoulder pain.
5. It gives relief in stiffness of vertebrae.
6. It reduces belly fat.
Contraindications
1. Avoid this asana in case of high blood pressure.
2. Individuals who suffer from peptic ulcer should not do this asana.
3. This asana should not be performed who suffer from serious back injury.
4. Shalabhasana
Procedure: In order to perform shalabhasana, lie down in prostrate position. Spread the thigh backwards. Hold your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as you can. For best results hold this position for 2 or 3 minutes and then lower your legs slowly. Repeat the same action for 3 to 5 times.
Other Benefits
1. It provides relief to persons who have mild sciatica and slipped disc problem.
2. It strengthens the muscles of the spine, buttocks and back of the arms and legs.
3. It improves posture.
4. It stimulates abdominal organs.
5. It helps in relieving stress.
6. It alleviates lower back pain.
7. It helps in removing constipation.
Contraindications
1. People with a weak spine should avoid this asana.
2. The individuals with a weak heart, high blood pressure and coronary problems should avoid this asana.
5. Bhujangasana
Procedure: In this asana, the body posture remains like a snake that is why it is called bhujangasana, In order to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep your legs close together. Now, straighten up your arms slowly, raise the chest. Your head should be backwards. Keep this position for some time. Then, get back to the former position. For good results, perform this asana 3 to 5 times.
Other Benefits
1. It alleviates obesity.
2. It provides strength and agility.
3. It gives relief from disorders of urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible and thin.
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of hands.
Contraindications
1. This asana should be avoided who suffer from hernia, back injuries, headaches an recent abdominal surgeries.
2. Pregnant women should not perform this asana.
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