Yoga Postures

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" rowspan="2" width=210 BGCOLOR="#99CC99" TEXT="#080000" bgproperties="fixed" background="0408dfc3.jpg"> <div> <B><IMG SRC="086a4a40.jpg" border=0 width="164" height="164" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <bR> </td> <td valign="top" colspan=2 height=82 BGCOLOR="#CCCC99" TEXT="#080000" bgproperties="fixed" background="0418dfe1esnpes.jpg"> <div> <FONT SIZE="5" COLOR="#006600" FACE="BD Northern" ><B>Yoga Exercises for Lower Back Pain</B></FONT><FONT SIZE="5" COLOR="#336699" FACE="Times New Roman" ><B> </B></FONT><FONT SIZE="2" COLOR="#336699" FACE="Times New Roman" ><B>    </B></FONT><B> </B><FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><B>  </B></FONT><A HREF="index.htm" TARGET="_top" TITLE="Yoga Exercises for Lower Back Pain"><U><B>home</B></U></A></div> <div> <A HREF="id17.htm" TARGET="_top" TITLE="History and Background"><U><B>History and Background</B></U></A><B>   |   </B><A HREF="id18.htm" TARGET="_top" TITLE="Instructions"><U><B>Instructions</B></U></A><B>   |   </B><B>Yoga Postures</B><B>   |   </B><A HREF="id20.htm" TARGET="_top" TITLE="Related Links"><U><B>Related Links</B></U></A><B>   |   </B><A HREF="id21.htm" TARGET="_top" TITLE="Contact Me"><U><B>Contact Me</B></U></A><B>   |   </B><A HREF="id22.htm" TARGET="_top" TITLE="References"><U><B>References</B></U></A></div> <div> </div> </td> </tr><tr> <td valign="top" height=398 colspan=2 BGCOLOR="#CCCC99" TEXT="#080000" bgproperties="fixed" background="0418dfc3.jpg"> <div> <B>Some Easy Yoga Exercises for Back Pain </B></div> <bR> <div> OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO</div> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>The exercises suggested below can help minimize back pain and potentially prevent it from recurring in the future. These exercises work the muscles in the back and abdomen, and stretch and strengthen the muscles in your hips and legs.</B></div> <bR> <bR> <div> <B><U>CAT STRETCH </U></B></div> <bR> <DIV ALIGN="LEFT"></DIV> <div> <I>This exercise stretches the spine. It also exercises the abdominal muscles and increases circulation to the muscles of the upper and lower back. Focusing on your breathing as you do the exercise will help you release overall tension. This exercise is often a great help for those experiencing back pain during pregnancy.</I></div> <div> <TABLE BORDER="0" CELLPADDING="1" CELLSPACING="1" WIDTH="357" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="VOID" RULES="NONE" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP COLSPAN=2 HEIGHT= 264 WIDTH="351"><div>                 <IMG SRC="05d96020.gif" border=0 width="150" height="258" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 173 ><NOBR><div> <B>1. </B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="342"><div> <B><IMG BORDER="0" SRC="Symb075c00b700f000000000.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Kneel on the floor with your hands, knees, and feet hip-width apart. Your hands should be directly below your shoulders. Straighten but don't lock your elbows. As you inhale, arch your back slightly and look up. Direct your tailbone toward the ceiling. Hold this position as you inhale and exhale three times. (See Illustration A.)</B></div> </tD> </tR> <tR> <tD VALIGN=TOP COLSPAN=2 HEIGHT= 19 WIDTH="351"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="351" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 173 ><NOBR><div> <B>2. </B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="342"><div> <B><IMG BORDER="0" SRC="Symb075c00b700f000000000.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0"> On the third exhalation, round your back and tuck your pelvis underneath you. Keep your shoulders relaxed and look down through your arms. (See illustration B.) Tuck your chin to your chest and hold for three more exhalations and inhalations. On the third inhalation, go into the arch again (step 1). Repeat three or four times.</B></div> </tD> </tR> <tR> <tD VALIGN=TOP COLSPAN=2 HEIGHT= 80 WIDTH="351"><bR> <bR> <div> <B><U>SIMPLE COBRA</U></B></div> <bR> </tD> </tR> <tR> <tD VALIGN=TOP COLSPAN=2 HEIGHT= 89 WIDTH="351"><div> <I>This exercise stretches the back and strengthens the abdominal muscles. It encourages flexibility, especially in the lower back. Posture and breathing are improved as well. </I><I><B>Caution:</B></I><I> You should not do this pose if you are pregnant. </I></div> </tD> </tR> </TABLE></div> <div>               <IMG SRC="05e96850.gif" border=0 width="150" height="133" ALIGN="BOTTOM" HSPACE="0" VSPACE="0">    <FONT SIZE="5" COLOR="#000000" FACE="Arial" ><B><IMG SRC="06073730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></FONT></div> <div> <TABLE BORDER="0" CELLPADDING="1" CELLSPACING="1" WIDTH="358" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="VOID" RULES="NONE" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP COLSPAN=2 HEIGHT= 19 WIDTH="352"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="352" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 135 ><NOBR><div> <B>1. </B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="343"><div> <B><IMG BORDER="0" SRC="Symb075c00b700f000000000.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0"> Lie on your stomach with your hands directly under your shoulders, palms down, with your elbows bent. Your elbows should be in close to your body. Look straight down and relax your forehead and shoulders. (See Illustration A.)</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 250 ><NOBR><div> <B>2. </B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="343"><div> <B><IMG BORDER="0" SRC="Symb075c00b700f000000000.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0"> As you inhale, slowly and gently push your chest off the floor, keeping your shoulders relaxed. Let your abdomen stay on the floor and look slightly upward and straight ahead. You should feel the stretch in your lower back, but not in your neck. (See Illustration B.) Hold for three inhalations and exhalations. On your third exhalation, slowly lower yourself back onto the floor. Rest for a few breaths, then repeat both steps. Repeat two or three times.</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 26 WIDTH="8"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="26" ALIGN="bottom" WIDTH="8" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="343"><div> <B><U>RESTORATIVE POSE 1</U></B></div> </tD> </tR> </TABLE></div> <bR> <div> <B>            </B><B><IMG SRC="06873730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B><B>  </B></div> <div> <B>1  Lie on your back with your knees bent, with your arms down at your sides and your feet on the floor.</B></div> <div> <B>            </B><B><IMG SRC="05f73730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <div> <B>2  Inhale, and bring your knees to your chest, while clasping your hands over your knees. Do this exercise slowly, and breathe!! Hold the pose for 5 seconds and then slowly release while exhaling. Repeat 5 times.</B></div> <bR> <div> <B>  </B><FONT SIZE="4" COLOR="#CC0033" FACE="BD Northern" ><B><U>RESTORATIVE POSE 2</U></B></FONT></div> <bR> <div> <B>             <IMG SRC="06373730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B>1  This is a good exercise to do to relieve tension and increase blood flow. Lie down on a pillow, perhaps on 2 pillows (one for your back and one for your neck). </B></div> <div> <B>2  Carefully pull  yourself up against a wall and allow your legs to rest along the wall as you lay on your back. Rest for a few minutes in this position, remembering to breathe deeply and focus on each breathe as it moves in and out of your lungs while it takes the pain away with each exhalation.</B></div> <bR> <div> <B><U>CHILD'S POSE</U></B></div> <bR> <div> <B>             <IMG SRC="06473730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <div> <B>1  This relaxation stretch allows you to counter stretch your spine and relieve tension in the muscles of your back. This is an excellent way to relieve a very achy back.</B></div> <bR> <div> <B>2  Kneel down, sitting on your feet, with your heel pointed outward as shown above.</B></div> <bR> <div> <B>3  Pull your body forth, placing your head on the floor. If you are not flexible enough to come all the way to the floor place as many pillows as you need and lean your torso on them as you pull forward to assume this stretch. Allow your arms to relax either above your head on the floor, or beside you. Remain in this stretch for a count of 60 seconds. Repeat as needed.</B></div> <bR> <div> <B><U>LEG RAISES</U></B></div> <bR> <div>              <B><IMG SRC="06873730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B>1  Lay with your back on the floor or mat, with your knees bent and feet to the floor as shown above.</B></div> <bR> <div> <B>                    </B><FONT SIZE="5" COLOR="#000000" FACE="Arial" ><B><IMG SRC="06673730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></FONT></div> <bR> <div> <B>2  Inhale, raise your right leg gently off of the floor, while keeping the small of your back pressed down on the floor. Exhale, slowly lower your leg. </B></div> <div> <B> (You want the back so tightly pressed against the floor, that you couldn't even imagine a piece of paper being able to slip underneath the space. Press your navel down as well, this exercise focuses on strengthening your abdominal muscles which are essential to back health. If you need to place your arms beside you on the floor for maximum support of the spine.)</B></div> <bR> <div> <B>3  You don't have to raise the leg up all the way to get the maximum benefit from this exercise, but you MUST do this exercise properly to avoid any strain on the lower back.</B></div> <bR> <div> <B>4 Repeat this exercise 3 times, and then switch and do the exercise with the left leg.</B></div> <bR> <div> <B><U>STANDING</U></B></div> <div> <B>            </B></div> <div> <B>             <IMG SRC="06573730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B>1  Stand next to the wall, with your hands placed against the wall in front of you. Place the right leg about 12 to 18 inches behind the left foot.</B></div> <bR> <div> <B>2  Keep your heels flat on the floor and the right knee straight. </B></div> <bR> <div> <B>3  Breathe, and push forward towards the wall until you feel a gentle stretch in your calf. Hold the stretch 5 seconds.</B></div> <bR> <div> <B>4  Exhale and release the stretch. Repeat this stretch 3 times and then switch legs repeating the exercise with the left foot behind the right foot.</B></div> <bR> <div> <B><U>CRUNCH</U></B></div> <bR> <div> <B>             <IMG SRC="06773730.jpg" border=0 width="115" height="115" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B>1  Begin with laying flat on the floor. Clasp you hands behind your neck. Knees are bent and feet are flat on the floor.</B></div> <bR> <div> <B>2  Remember to keep the small of your back pressed against the floor and push your navel down towards the floor, just as described above.</B></div> <bR> <div> <B>3   Inhale, use your abdomen to pull your shoulders off of the floor several inches, or as much as you can. Hold the stretch for 3 seconds.</B></div> <bR> <div> <B>4  Exhale, and slowly release down to the floor. Relax for a few more breathes and then repeat 5 times.</B></div> <bR> <div> <B>5 Note, as you build your muscles with this exercise, you may want to increase the number of repetitions as you feel more comfortable. </B></div> <bR> <div> <B>6  Using the child's pose as a counter stretch to this exercise is a great way to end this pose.</B></div> <bR> <div> <B><U>MEDITATIVE POSTURE</U></B></div> <bR> <bR> <div>                  <IMG SRC="08883830.jpg" border=0 width="131" height="131" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <bR> <div> <B>1  This posture is how many yoga sessions are completed. The session is ended with a few minutes of concentrated deep breathing.</B></div> <bR> <div> <B>2  This pose will help you focus your mind and allows you a moment to reflect on the great work that you just did. You did a great job, and if you continue using these exercises, you will notice that your back pain diminishes over time, and you might even notice an increase in your overall energy level.</B></div> <bR> <div> <B>     </B></div> <bR> <div> <B>      </B></div> <bR> <bR> <bR> </td> </tr></table></body>