Wind-Relieving pose strengthens the back and abdominal muscles, Enhances blood circulation in the hip joints and eases tension in the lower back
How to do Wind-Relieving pose
- Lie on your back with your feet together and arms beside your body.
- Breathe in and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands.
- Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
- Hold it there, as you take deep, long breaths in and out.
- Checkpoint: As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip.
- As you exhale, come back to the ground and relax.
- Repeat this pose with the left leg and then with both the legs together.
- You may rock up and down or roll from side to side 3-5 times and then relax.
Benefits of the Wind-Relieving Pose (Pawanmuktasana)
Enhances blood circulation in the hip joints and eases tension in the lower back
Strengthens the back and abdominal muscles
Tones the leg and arm muscles
Massages the intestines and other organs in the abdomen
Helps in digestion and release of gas
Yoga asanas will help you strengthen your back. Yoga do not just relieve your lower back from pain, but they also help to prevent back pain in future.
This pose will help in spinal traction and lower back health. Stand Lie down on the floor facing the ground and place your hands in front of you. Flatten your palms on the floor. Lift your hips off the ground by balancing yourself on your feet and hands. Lift your hips as much as you can, till you feel a soothing stretch in your back. Take 5 to10 breaths in this position.
Start with lying on the ground and place your hands in front of you. Lift your torso of the ground. Bring your right knee behind your right wrist. Stretch your left leg out behind you. Your knee should face the floor. Press your palms against the floor. Stretch your legs backward while you curve your back and lift it up. Pull your abdominal muscles to your spine and maintain this pose for 5 to 10 deep breaths.
You need to sit on your heels. Place your head on the ground in front of you. Your hands should be behind your back. Breathe in slowly for 2 minutes. You can intensity the stretch by pulling your abdominal muscles towards your spine.
Padmasana helps you relax and clear your mind of tensions. The Padmasana yoga pose relaxes the mind and alleviates headache.
Padmasana or Lotus pose is a cross-legged yoga posture which helps deepen meditation by calming the mind and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana.
How to do Lotus Pose (Padmasana):
- Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
- Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
- Now, repeat the same step with the other leg.
- With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
- Keep the head straight and spine erect.
- Hold and continue with gentle long breaths in and out.
Practising these simple yoga postures will lessen the impact of a migraine attack and may eventually stop them permanently. So, roll out the yoga mat, repose for some time everyday and shut migraine out of your life for good!
Paschimottanasana is definitely a good exercise for those who want to get rid of belly fats.
How to do Seated Forward bend yoga pose (Paschimottanasana)
• Sit on the floor with the legs stretched out, feet together and hands on the knees.
• Relax the whole body.
• Slowly bend forward from the hips, sliding the hands down the legs. Try to grasp the big toes with the fingers and thumbs. If this is not possible, hold the ankles or any part of the legs that can be reached comfortably.
• Keeping the legs straight and using the arm muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the feet or legs.
• Make a gentle effort to touch the forehead with the knees. Do not strain.
• Hold the position for as long as is comfortable and relax as you breathe.
• Slowly return back up sliding hands on the legs.
1. This asana increases flexibility in the hip joints.
2. It tones and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, kidneys and adrenal glands. Paschimottanasana helps for reduce weight.
3. It stimulates circulation to the nerves and muscles of the spine.
Paschimottanasana calms the brain and helps relieve stress and depression and Paschimottanasana also helps to control anger.
How to do Seated Forward bend yoga pose (Paschimottanasana)
• Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
• Breathing in, raise both arms above your head and stretch up.
• Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
• Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.
• Breathing in, lift your head slightly and lengthen your spine.
• Breathing out, gently move the navel towards the knees.
• Repeat this movement two or three times.
• Drop your head down and breathe deeply for 20-60 seconds.
• Stretch the arms out in front of you.
• Breathing in, with the strength of your arms, come back up to the sitting position.
• Breathe out and lower the arms.
Salabhasana strengthens the back and improves flexibility in the spinal muscles.The abdominal muscles become stronger, improving digestion. Stiffness is reduced in the neck and shoulders.
Step by Step
• Lie face down on the floor with the arms beside the trunk, feet together, knees straight and the toes stretching back.
• Turn the palms upward. Stretch the arms and raise them so that the hands are parallel to the floor.
• Press the sacrum downward and raise the head, chest and legs as high as possible taking care there is no back pain.
• Extend the trunk forward, the legs and arms backward and lift the chest.
• Balance on the lower abdomen, look straight ahead and breathe normally. Hold the pose for 20-30 seconds and then release and lower the chest, head and legs.
In everyday life we are continually bending forwards, but have little reason to bend backwards. Back bends help to extend the heart muscles, stretch the front side of the lungs and maintain flexibility in the respiratory muscles, thereby increasing lung capacity. They are also useful for nourishing and toning the abdominal organs and stimulating the adrenal glands.
Don’t raise the arms and legs too high, as this will cause pain in the lower backstretch the shoulders back, keeping the arms parallel. Keep the legs together and the knees straight.
If it is difficult to do the pose with the feet together, place a foam block between the feet, press the inner edges of the feet into the block and lift the legs.
In order to open the chest more, and increase the extension in the arms, put a wooden block on the palm of each hand. Imagine the blocks are heavy weights, and without actually lifting the hands any higher, push the palms into the blocks as if trying to lift them.
Back bone is one of the crucial and delicate component in the human body structure. It is very important to take proper care of it to avoid back pain. Once person starts getting back pain than there are lots of efforts to get it cured.
Following are some back pain preventive steps.
- Sleeping with a pillow between the knees while lying on one side may increase comfort. Some physiotherapists and doctors recommend lying on your back with a pillow under your knees.
- No specific back exercises were found that improved pain or increased functional ability in people with acute back pain. Exercise, however, may be useful for people with chronic back pain to help them return to normal activities and work.
- Topical agents such as “deep heating rubs” have not been shown to be effective.
- Some people seem to benefit from the use of ice or heat. These modalities are not considered to be harmful. However one needs to take care that he /she does not use a heating pad on “high” or place ice directly on the skin, or when using on a person with poor skin sensation
- Most experts agree that prolonged bed rest is associated with a longer recovery period. Further, people on bed rest are more likely to develop depreesion, blood clot in the leg, and decreased muscle tone. Very few experts recommend more than a 48-hour period of decreased activity or bed rest. In other words, get up and get moving to the extent you can.
- Lift with muscles on arms and legs. Do not use your back to lift things such as boxes, babies, etc. Avoid putting any pressure on your back. Do not hold heavy things to walk around for too long. Use a dolly or roller instead. Or ask someone with a strong back to help. When pick up things from the floor, use your legs to get up. Try to avoid bending your back.
- Always have back support when sitting, including when riding a car. The back must be in contact with something such as cushion. Avoid sitting for too long without back support. Sitting on the floor or ground is a bad idea. Do not sit on your desk with your upper body leaning forward for too long. Change your position from time to time. During a rough ride on a car, wear seat belt to help “fixing” your body to the seat and back support.
- Choose the type of chair very carefully. The arm rests must have proper height. Choose the keyboard height carefully to make sure your hands are not blocked to give extra pressure to your back while typing. The seat should not be too big in comparison with your hip. Otherwise, you would sit in front of your seat too long and get your back away from the support.
- Get up from bed on the side using arms to push your body up instead of using your back to “fold” up facing up.
- Choose bed carefully. Not too firm; not too soft. Some people love water bed. It makes me “sea-sick.” Whatever you can afford and makes you comfortable.
- Exercise to strengthen the back muscle. There are specific back pain exercises that are designed to make your back muscle stronger. If the back muscle is stronger, it gives more support to your back.
- When taking a shower, face away from the faucet so that your back is extended the other way around (bend your back backwards).
- When standing, try to change position frequently. Raise one of your feet slightly from time to time and change the feet. When riding a train, try to get some back support to cushion the force from the running train. Whenever you can, find a seat to sit down while riding a bus or train. When climbing stairs, use rails and arms to help whenever you can. When in elevator, support your back by leaning against the wall or rail.
- When pick up light items from the ground, raise one leg to the back to balance your body.
- Our back bends forward most of the time. Try to bend to the back sometimes to balance it out. Stretch it!
- Avoid injuries to your back during car accidents and sports such as skiing. Well, sometimes it’s out of our control. But while having fun, do not over do it. Avoid twisting your back and waist. I can actually feel something going on inside my back after one round of golfing since golfing involves twisting my waist while swinging and hitting the ball. Always warm up before exercise.
- Try cold patches immediately after injuries and warm patches during recovery. Do not wear back support too tight for too long. It reduces blood circulation.