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
		Shalabhasana		Katichakrasana
		Dhunurasana		Trikonasana
		Ardhamatsyendrasana		Veerasana
		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