BACK PAIN PROBLEM SOLUTIONS (SPINAL TWISTING ASANAS)

 

DO'S AND DON'TS FOR

 TWISTING ASANAS!

THIS IS AN IMPORTANT SERIES OF ASANAS FOR SPINAL HEALTH. EVERY ASANA PROGRAM SHOULD INCLUDE AT LEAST ONE PRACTICE FROM THIS GROUP, PREFERABLY FOLLOWING THE FORWARD AND BACKWARD BENDING POSTURES. THE TWIST IMPOSED ON THE SPINE AND THE WHOLE TRUNK EXERCISE THE MUSCLES, MAKES THE SPINAL COLUMN MORE FLEXIBLE AND STIMULATES THE SPINAL NERVES. IT ALSO HAS A STRONG INFLENCE ON THE ABDOMINAL MUSCLES, ALTERNATIVELY STRETCHING AND COMPRESSING THEM AS THE BODY TWISTS FROM ONE DIRECTION TO THE OTHER.

BEGINNERS MUTS BE CAREFUL NOT TO TWISTS FROM ONE DIRECTION TO THE OTHER. BEGINNERS MUST BE CAREFUL NOT TO TWIST THE TRUNK MORE THAN FLEXIBILITY WILL ALLOW. DURING PREGNANCY, MERU WAKRASANA, IS THE ONLY ASANA RECOMMENDED FROM THIS GROUP. IN GENERAL, ALSO CAREFUL OBSERVE THE SPECIFIC CONTRA-INDICATIONS FOR EACH PRACTICE.

MERU WAKRASANA

 

• SIT WITH THE LEGS OUTSTRETCHED.
• TURN THE TRUNK SLIGHTLY TO THE RIGHT AND PLACE THE RIGHT HAND BEHIND THE BODY, CLOSE TO THE LEFT BUTTOCKS, WITH THE FINGERS POINTING BACKWARD.
• PLACE THE LEFT HAND BEHID AND SLIGHTLY TO THE SIDE OF THE RIGHT BUTTOCKS, AS CLOSE AS POSSIBLE TO THE RIGHT HAND.
• BEND THE LEFT KNEE AND PLACE THE FOOT OUTSIDE THE RIGHT KNEE.
• TWIST THE HEAD AND TRUNK AS FAR TO THE RIGHT AS A COMFORTABLE, USING THE ARMS AS LEVERS, WHILE KEEPING THE SPINE UPRIGHT AND STRAIGHT.
• THE BUTTOCKS SHOULD REMAIN ON THE FLOOR.
• THE RIGHT ELBOW MAY BEND A LITTLE.
• HOLD THE FINAL POSITION, RELAXING THE BACK.
• LOOK OVER THE RIGHT SHOULDER AS FAR AS POSSIBLE WITHOUT STRAINING.
• RE-CENTRE THE TRUNK AND RELAX FOR A FEW SECONDS.
• PRACTICE UP TO 5 TIMES AND THEN REPEAT ON THE OTHER SIDE.

BREATHING

INHALE DEEPLY, EXHALE WHILE TWISTING. RETAIN THE BREATH OUTSIDE, OR BREATHE NORMALLY IF HOLDING THE POSE. INHALE WHILE RECENTRING.

AWARENESS

PHYSICAL-ON THE TWIST AND RELAXATION OF THE SPINE AND ON BREATH AWARENESS IN THE FINAL POSITION.

SPIRITUAL - ON MANIPURA CHAKRA.

BENEFITS

MERU WAKRASANA STRETCHES THE SPINE, LOOSENING THE VERTEBRAE AND TONING THE NERVES. IT ALLEVIATES BACKACHE, NECK PAIN, LUMBAGO AND MILD FORMS OF SCIATICA. IT IS A GOOD ASANA FOR BEGINNERS, PREPARING THE BACK FOR THE MORE DIFFICULT SPINAL TWISTS.

BHU NAMANASANA

 

• SIT WITH THE SPINE ERECT AND THE LEGS OUTSTRETCHED.
• PLACE THE HANDS TO THE SIDE OF THE RIGHT HIP.
• MOVE THE RIGHT HAND BACK SLIGHTLY FURTHER BEHING THE BODY WITH THE FINGERS POINTING BACKWARD.
• TWIST THE TRUNK 90 DEGREES TO THE RIGHT, USING THE ARMS AND SHOULDERS AS LEVERS.
• SLOLWY BEND THE TORSO AND BRING THE FOREHEAD TO THE FLOOR, CLOSE TO THE HAND PLACED BEHIND THE BODY.
• THE SPINE SHOULD BE AS STRAIGHT AS POSSIBLE.
• TRY TO KEEP BOTH BUTTOCKS ON THE FLOOR.
• HOLD THE FINAL POSITION FOR A SHORT TIME.
• SLOWLY RAISE AND RETURN TO THE STARTING POSITION.
• REPEAT THE MOVEMENT ON THE OTHER SIDE.
• THIS COMPLETES ONE ROUND.
• PRACTICE UP TO 5 ROUNDS.

BREATHING

1. INHALE WHILE FACING FORWARD.
2. RETAIN THE BREATH IN WHILE TWISTING.
3. EXHALE WHILE BENDING.
4. RETAIN THE BREATH OUT IN THE FINAL POSITION OR BREATHE NORMALLY IF HOLDING THE ASANA FOR SOME TIME.
5. INHALE WHILE RAISING THE TRUNK.
6. EXHALE WHILE RECENTRING THE BODY.

AWARENESS

PHYSICAL - ON RELAXATION OF THE BACK AND ON THE BREATH.

SPIRITUAL - ON MANIPURA CHAKRA.

BENEFITS 

THIS ASANA STRETHCES THE SPINE AND LOWER BACK, MAKING THE MUSCLES SUPPLE AND STIMULATING THE NERVES.

ARDHA MATSYENDRASANA

 

• SIT WITH THE LEGS STRETCHED OUT IN FRONT OF THE BODY.
• BEND THE RIGHT LEG AND PLACE THE RIGHT FOOT FLAT ON THE FLOOR ON THE OUTSIDE OF THE LEFT KNEE.
• THE TOES OF THE RIGHT FOOT SHOULD FACE FOWARD.
• BEND THE LEFT LEG AND BRING THE FOOT AROUND TO THE RIGHT BUTTOCK.
• THE OUTSIDE EDGE OF THE FOOT SHOULD BE IN CONTRACT WITH FLOOR.
• PASS THE LEFT ARM THROUGH THE SPACE BETWEEN THE CHEST AND THE RIGHT KNEE, AND PLACE IT AGAINST AND OUTSIDE OF THE RIGHT LEG.
• HOLD THE RIGHT FOOT OR ANKLE WITH THE LEFT HAND SO THAT THE RIGHT KNEE IS CLOSE TO THE LEFT ARMPIT.
• SIT UP AS STRAIGHT AS POSSIBLE.
• RAISE THE RIGHT ARM IN FRONT OF THE BODY AND GAZE AT THE FINGERTIPS.
• SLOWLY TWIST TO THE RIGHT, SIMULTANEOSLY MOVING THE ARM, TRUNK AND HEAD.
• USE THE LEFT ARM AS A LEVER AGAINST THE RIGHT LEG TO TWIST THE TRUNK AS FAR AS POSSIBLE WITHOUT USING THE BACK MUSCLES.
• FOLLOW THE TIPS OF THE FINGERS OF THE RIGHT HAND WITH THE GAZE AND LOOK OVER THE RIGHT SHOULDER.
• DO NOT STRAIN THE BACK.
• BEND THE RIGHT ELBOW AND PLACE THE ARMS AROUND THE BACK OF THE WAIST.
• THE BACK OF THE RIGHT HAND SHOULD WRAP AROUND THE LEFT SIDE OF THE WAIST.
• ALTERNATIVELY, IT CAN BE PLACED AS HIGH AS POSSIBLE BETWEEN THE SHOULDERS WITH THE FINGERTIPS POINTING UP.
• THIS ARM POSITION ENFORCES THE STRAIGHTNESS OF THE SPINE.
• REVERSE THE MOVEMENTS TO COME OUT OF THE POSTURE AND REPEAT ON THE OTHER SIDE.

BREATHING

INHALE IN THE FORWARD POSITION.

EXHALE WHILE TWISTING THE TRUNK.

BREATHE DEEPLY AND SLOWLY WITHOUT STRAIN IN THE FINAL POSITION.

INHALE WHILE RETURNING TO THE STARTING POSITION.

DURATION

PRACTICE ONCE ON EACH SIDE, GRADUALLY INCREASING THE HOLDING TIME TO 1 TO 2 MINUTES ON EACH SIDE OF THE BODY OR UP TO 30 BREATHES.

BENEFITS

THIS ASANA SIMULTANEOUSLY STETCHES THE MUSCLES ON ONE SIDE OF THE BACK AND ABDOMEN WHILE CONTRACTING THE MUSCLES OF THE OTHER SIDE.

IT TONES THE NERVES OF THE SPINE, MAKES THE BACK MUSCLES SUPPLE, RELIEVES LUMBAGO AND MUSCULAR SPASMS, AND REDUCES THE TENDENCY OF ADJOINING VERTEBRAE TO DEVELOP INFLAMMATORY PROBLEMS AND CALCIUM DEPOSITS. IT MASSAGES THE ABDOMINAL ORGANS, ALLEVIATING DIGESTIVE AILMENTS. IT REGULATES THE SECRETIONS OF THE ADRENAL GLAND, LIVER AND PANCREAS, AND IS BENEFICIAL FOR THE KIDNEYS.

PARIVRITTI JANU SIRHASANA

• SIT WITH THE LEGS ABOUT A METRE APART.
• BEND THE LEFT KNEE AND PLACE THE HEEL AGAINST THE PERINEUM.
• BEND FORWARD, INCLINING THE BODY TO THE RIGHT TO HOLD THE RIGHT FOOT WITH THE RIGHT HAND.
• THE FINGERS SHOULD BE IN CONTRACT WITH THE ARCH OF THE FOOT AND THE THUMB SHOULD BE ON TOP.
• PLACE THE ELBOW ON THE FLOOR ON THE INSIDE OF THE STRAIGHT LEG.
• MOVE THE RIGHT SHOULDER DOWN TOWARDS THE RIGHT LEG.
• BRING THE LEFT ARM OVER THE HEAD AND GRASP THE RIGHT FOOT WITH THE LEFT HAND.
• CONTRACTING THE ARMS, SLOWLY PULL THE RIGHT SHOULDER TOWARDS THE RIGHT FOOT.
• EASE THE HEAD UNDER THE LEFT ARM, RELAX THE BACK AND TWIST THE TRUNK AS MUCH AS POSSIBLE SO THAT THE CHEST IS OPEN AND FACING FORWARD.
• HOLD THE POSE FOR A COMFORTABLE LENGTH OF TIME.
• RELAX THE HANDS, RAISING THE LEFT ARM OVER THE HEAD AND SLOWLY RETURN TO THE UPRIGHT POSITION.
• REPEAT THE MOVEMENT ON THE OTHER SIDE.

BREATHING

BREATHE NORMALLY WHILE POSITIONING THE LEGS. 

EXHALE WHILE INCLINING THE TRUNK AND PLACING THE ARMS AND HANDS INTO POSITION, THEN INHALE.

EXHALE WHILE PULLING THE BODY SIDEWAYS.

BREATHE NORMALLY WHILE HOLDING THE FINAL POSITION.

INHALE WHILE RETURNING TO THE UPRIGHT POSITION.

DURATION

PRACTICE ONE ON EACH SIDE. DISCONTINUE THE POSE IF ANY DISCOMFORT IS EXPERIENCED.

BENEFITS

THIS ASANA GIVES A LATERAL STRETCH TO THE BODY, AND ALSO STRETCHES THE HAMSTRINGS AND BEHING THE SHOULDERS. IT GIVES A BENEFICIAL COMPRSSION OF THE ABDOMINAL MUSCLES AND ORANS ON ONE SIDE OF THE BODY AND SIMULTANEOUSLY STRETCHES THEM ON THE OTHER SIDE. IT PREPARES THE BODY FOR LONG HOURS OF SITTING IN MEDITATION ASANAS.

SHRONI CHAKRA

HIP ROTATION

• SIT IN THE STRAIGHT WITH THE RIGHT FOOT ON THE LEFT THIGH.
• USE THE RIGHT HAND TO ROTATE THE RIGHT KNEE IN A CIRCULE AND MAKE THE CIRCULAR MOVEMENT AS LARGE AS POSSIBLE.
• THE INDEX FINGER MAY BE POINTED OUT AND USED AS A GUIDE TO PERFECTION OF THE CIRCULAR MOVEMENT.
• PRACTICE 10 ROTATIONS CLOCKWISE AND THEN 10 ROTATIONS ANTI-CLOCKWISE.
• STRAIGHTEN THE LEG SLOWLY.
• REPEAT WITH THE LEFT LEG.

BREATHING

INHALE ON THE UPWARD MOVEMENT.

EXHALE ON THE DOWNWARD MOVEMENT.

AWARENESS

ON THE ROTATION OF THE KNEE, ANKLE AND HIP JOINT, AND THE BREATH.

POORNA TITALI ASANA

 

• SIT IN THE BASE POSITION.
• BEND THE KNEES AND BRING THE SOLES OF THE FEET TOGETHER.
• KEEPING THE HEELS AS CLOSE TO THE PERINEUM AS POSSIBLE.
• FULLY RELAX THE INNER THIGH MUSCLES.

STAGE 1

CLASP THE FEET WITH BOTH HANDS.

GENTLY MOVE THE KNEES UP AND THEN DOWN TOWARDS THE FLOOR, BUT DO NOT USE ANY FORCE.

PRACTICE UP TO 30 UP AND DOWN MOVEMENTS.

STAGE 2

KEEP THE SOLES OF THE FEET TOGETHER.

PLACE THE HANDS, GENTLY PUSH THE KNEES DOWN TOWARDS THE FLOOR, ALLOWING THEM TO SPRING UP AGAIN.

DO NOT FORCE THIS MOVEMENT.

REPEAT 10 TO 30 TIMES. STRAIGHTEN THE LEGS AND RELAX.

BREATHING

NORMAL BREATHING, UNRELATED TO THE PRACTICE.

AWARENESS

ON THE HIP JOINT, MOVEMENT AND RELAXATION.

BENEFITS

BOTH STAGES PREPARE THE LEGS FOR MASTERY OF PADMASANA AND OTHER MEDITIATIVE ASANAS. THE INNER THIGH MUSCLES HOLD A LOT OF TENSION WHICH IS RELIEVED BY THESE ASANAS. THEY ALSO REMOVE TIREDNESS DUE TO LONG HOURS OF STANDING AND WALKING.