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Yoga for Spine Problems (Lower Back Ache, Cervical / Lumber Spondylitis)


PREPARATORY PRACTICE


Basic Movements (yoga sopan book)



USEFUL PRACTICES

 

Asana

Tadagasana, Vajrasana series from Yoga Sopan book, Pavanmuktasana, Ardha Chakrasana, Anantasana, for about 10 days

 
Bhujangasana
Tiryak Tadasana
Katichakrasana
Tadasana
Shavasana (when needed)

Cleansing Practices

  Uddiyan Bandh 3 Rounds (each round 30 seconds)
Jalaneti (once a week)

Pranayama

  Anulom Vilom Deep Breathing (15 minutes)
Sheetali Purak followed by Bhramari Rechak (21 rounds)


OPTIONAL PRACTICES


Asana

Vakrasana, Uttanpadasana, Sulabh Ushtrasana, Ushtrasana, Marjarasana - Sankatasana

 

 

Pranayama

Right Nostrill Breathing, Bhramari Pranayama without Kumbhak

 

Cleansing Practices

Neti

 


CONTRAINDICATIONS

Asana

All Forward Bending Asanas
Sarwangasana, Halasana, Shirshasana (Head stand) & its variations
Fast Breathing, Left nostrill Breathing, Bhastrika Pranayama, Any Pranayama with Kumbhak.
Vaman Dhouti, Shankha Prakshalana (Laghoo / Purna)

 


FOOD HABITS


Suitable

Normal Food with Less Fats & Carbohydrates but with High Fibres. Best Food is Fruits & Vegetables, Less Protein Diet.


Avoid

Non-veg Food, Milk & Milk Products ( Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food, Salts.

 


DAILY PRACTICE PROGRAMS

No.
Asana / Yoga Technique
Duration in Minutes
1
Shavasana (corpse pose)
5
2
Basic Movements all Types (with very slow movements)
15
3
Shavasana
5
4
Vajrasana Series from Yoga Sopan Book
15
5
Shavasana
3
6
Bhujangasana
1
7
Dhanurasana (bow pose)
1
8
Shalabhasana (locust pose)
1
9
Makarasana
2
10
Pavanmuktasana
2
11
Ardhachakrasana 1, Ardhachakrasana 2
1
12
Anantasana 1, Anantasana 2
1
13
Ardhamatsyendrasana
2
14
Shavasana (corpse pose)
3
15
Tadasana, Tiryak Tadasana
2
16
Katichakrasana
1
17
Trikonasana
1
18
Veerasana
1
19
Shavasana (corpse pose)
2
20
Shavasana
2
21
Anulom Vilom, Deep Breathing
10
22
Sheetali Purek & Bhramari Rechak
10
23
Ujjayi Breathing without Kumbhak
10
24
Prayer
7
   
 
Total Time
90
   
  Omkar Chanting
30
  Jala Neti (once a week)
  Yoga Nidra for Stress Relief (once a day)
30
  Listen Omkar Chanting Throughout the Night