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Yoga
for Back Care
By
Dr. Jason Cheng
and Dr. Baxter J Bell |
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Weight loss, increased flexibility, outstanding sexual
performance or just creating a focused state of being,
yoga delivers each of these benefits. Perhaps the greatest quality about
yoga is that it is a single-minded discipline with
various assets to those who practice it.
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Brenda Dalzell demonstrates the Tree Pose in front
of Palace of Fine Arts, San Francisco! |
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Back
Yoga
Considering that back problems are the leading cause of
physical disability in our industrialized world, anybody
who has back concerns, ranging from a 70-year old
grandmother to the 14-year old soccer player can benefit from
these series of exercises to help strengthen the back. Though
the principles of why they work delve into the complicated
system of Hatha yoga, the benefits received of strength,
flexibility and controlled breath can be easily grasped by
even the beginner.
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Block
Breathing:
2-5 minutes |
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PRINT
| 1. Breathing
Exercise:
As you lie on your back, place a small light block or
box on your tummy, and close your eyes and slowly
breathe, focusing on elevating as you inhale, and
lowering the block as you exhale. Find a comfortable
rhythm of breathing as the block rhythmically elevates
and lowers.
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Prepare & Breathe |
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2. Preparatory
Arm Stretch:
Lie on
your back with one knee flexed. Concentrate on calm
breathing, with the lower part of your back in contact
with the floor.
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Arm Swings:
Repeat for 6 breaths on
each side. |
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3.
Arm Swings:
As you
inhale, slowly raise your arms by your sides over your
head as if you were reaching over your head. As you
inhale, slowly bring your hands back to your sides by
your waist.
Repeat for 6 breaths on each side.
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Prepare for
Leg Bends |
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4. Preparation
for Leg bends:
Now
turn around and lie
completely face down.
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Leg Bends:
Repeat this 6 times
alternating legs. |
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5. Leg Bends:
As you
inhale from this position, slowly bend your leg
towards your buttocks. As you exhale, lower your leg
back to the ground. As you do this exercise, you may
feel a stretching sensation across your quadriceps
muscle.
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Repeat this 6 times alternating legs.
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Prepare for Leg Lifts |
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6.
Preparation for
Lifted Leg stretch:
From
this same prone position (lying face down), place your
hands in a “push-up” position. Your elbows should be
bent, but relaxed with your palms face down on the
floor. NEXT
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