17. VRIKSHASA ASANA 4569
VRIKSHA - TREE; ASANA – POSE
Instructions:
Stand erect in attentive pose with the feet together and the arms by your sides
Bend the right leg at the knee, raise the lower part of right leg to the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
Now balancing whole body weight on the left foot, lift both arms over the head keeping the elbows unbent and joining the palms together as shown in picture. Hold the posture for a while.
Now bring down arms and right leg. After relaxing a bit repeat steps on the other leg.
BENEFITS:
This pose rejuvenates and stretches the legs, back and arms, and invigorates you.
It improves focus, concentration and
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Keep breathing.
Finally return to original position by reverse movements.
Repeat all steps with the other side so that body stretches in balanced manner.
BENEFITS:
It strengthens lower back, shoulders and abdominal organs.
PRECAUTIONS:
Avoid this yoga posture if you are suffering from chronic back pain, knee pain, arthritis, headache or insomnia .
Take special care and proceed gently with this yoga posture under supervision and guidance of trained yoga teacher.
20. PASCHIMOTTANA ASANA 4584, 4585, 4589
PASCHIM = WEST; UTTANA = STRETCHED OUT; ASANA= POSE
Steps:
Sit down with the spreaded straight legs in front of you with straight upright torso
Now lift both arms straight upwards , parallel to each other.
Now bend from hip your upright straight body forward till your hand fingers touches or holds foot toe as shown in picture.
Relax and breathe deeply for a while.
While inhaling with the help of your arms, come back up to the sitting relaxed position.
BENEFITS:
It strengthens and stretches shoulder, abdominal and pelvic organs.
PRECAUTIONS:
Avoid this yoga posture if you are suffering from back pain, knee pain, arthritis, headache or insomnia
As you practice remember that inhalation and exhalation are both done through the nose and should be an equal amount of time in duration. Make sure to keep your breath flowing and your throat open. Don’t tense your shoulders or jaw. Be careful not to overfill your lungs as it will cause tension. Finally, keep your navel pulled in while breathing.
Pull cable back to your side while pulling your shoulder back and pushing your chest slightly forward
Chronic lower back pain is a major health disorder in the world today (Mendelson, Selwood, Kranz, Loh, Kidson, Scott, 1983). It can cause many physical, mental, and emotional problems on the victim (Mendelson, Selwood, Kranz, Loh, Kidson, Scott, 1983). Many people find their work so unbearably painful that they often have to stay home. Others experience depression, inactivity, and social isolation (Kaplan, Sallis, Patterson). Treatments range from the conventional methods such as medication and surgery to the alternative or unconventional methods such as acupuncture. However, only a small percentage of low back pain patients have the type of condition for which surgery can be used so acupuncture is becoming more popular (Lehmann, Russell, Spratt, 1983).
The good news is poor posture can be easily corrected, which will redirect the forces applied to the intervertebral disc. The bad news is a lot of people have poor posture.
Posture Correction – Poor posture is a major issue involved in back pain. Poor posture is also unattractive and unhealthy to the body. Good posture helps the body maintain balance and stay aligned. Inversion therapy helps to realign your spine so you can enjoy the health benefits of good
It’s a low impact exercise. Rarely will you come across a weight bearing exercise that is gently on the joints. Most of the weight bearing exercises such as running will put too much pressure on the cartilage and joints unlike yoga.
1. You will want to start off by keeping your feet about shoulder with apart.
Once you have began to sit in the half lotus position and your eyes have closed, begin to several deep breaths. Inhale through your nose and exhale through your mouth. Do this several times taking deep breaths. Place your attention on the way you are breathing. Think about inhaling and exhaling as you do those things. Your inhales should fill your lungs capacity to the point that you can feel the air expanding your body around your belly. Once you have taken several deep breaths,
tips of my fingers and my thumbs form a W shape), bending my knees as
Whether you're a pro athlete or someone just starting to get into shape, the strengthening and stretching positions and motions yoga puts you through is an excellent start for staying, and becoming, an athlete. When first starting, certain positions, like a backbend, may not be accomplishable. But with time and work, slowly your body loosens up until you can feel the muscles throughout your body, and you become more aware of yourself. As you develop self-awareness, it also becomes easier to tell where you body is weak or strong. Which joints may need extra work, while others may not. Targeting your weaker points, instead of relying on your stronger ones, will indulge you with less injuries and illnesses. Call it becoming one with yourself. ...
With yoga as a part of your daily routine, physical health issues can be treated. Back Pain if left untreated can lead to surgery. Ways of avoiding surgery include relaxing the nerves, fixing your posture, loosening and strengthening the muscles, which can be corrected by the practicing of yoga. Bad posture can eventually cause nerves in the spine to come out which are painful for the spinal disk and vertebrae. By gaining physical awareness by using yoga stretching and breathing you can focus more on the sensations your body feels while doing the simplest of tasks such as washing your dishes. (McCall 190) Effect of Short-Term Intensive Yoga Program on Pain, Functional Disability And Spinal Flexibility in Chronic Low Back Pain: A Randomized Control Study writes “Deep relaxation of the spinal muscles achieved during safe body movements with mindful awareness may form the basis of improvement observed in flexibility and pain within this short period of intervention” (Tekur et al.
back leg (right) to the front leg (left) to get as much force on the
A unique style of yoga, called Bikram yoga, focuses on breathing and concentrating, and it re...
"Yoga Anatomy - Hip Adductors." VancouverYoga.com - Where the Internet Meets the Innernet. Web. 01 Apr. 2011. .
Many people who have back pain spend a lot of time sitting at a computer or driving a car, because you are always sitting in the same position; a position that does not improve your posture or health. That can cause tightness and spinal compression, which you can slowly and gradually address with yoga.