Modern lifestyle lends itself to several problems. The aching back is fast becoming one of the most common complaints. Practically everyone has faced this problem in their lives. And most health practitioners are in agreement that our sitting postures, lack of exercise and long hours at the desk are all to blame for this ailment. So, is there a cure, considering that none of those three things are going to change in the near future? Yoga is one of the most highly recommended alternative therapy for several physical and emotional (not to mention spiritual) ailments.
According to Delhi-based Yoga practitioner, Shri Anant, “Yoga can cure most diseases, if performed in the right way and one is guided by the right guru”. He meets several people who complain of back-aches. He insists that each individual person has a separate and unique need, and with the help of a trained yoga instructor, develop a yoga regimen to suit their individual need, but there are some common easy exercises that everyone can try.
For back aches, Shri Anant recommends the bhujangasana or the Cobra pose (in Sanskrit bhujanga means snake).
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First, lie flat on your stomach, keeping your hands level with your chest and your elbows pointing upwards. Inhale slowly and deeply as you hoist your body upwards, arching your back and lifting the front of your body upwards from the abdomen, until your arms are straightened out. Raise your head as much as possible. Hold the pose and your breath and count to ten. Now slowly lower your body and return to the initial pose as you slowly exhale. Repeat and gradually increase the count.
Go into a mountain pose by going down on your hands and feet and lift your back. Your partner should then carefully go into a hand stand using your body for support. Hold the position for 20 seconds. Now switch roles.
Stand with your partner, both facing each other. Hold each other's fore arms and slowly bend backwards till your backs are parallel to the floor. Hold the stretch for 10 seconds and return to the starting position.
Stand with your backs together and interlock your elbows. Slowly pull your partner up as you bend forward. Once your partner is completely above the ground, she can hold her ankles while you balance her with your hands. Hold this posture for 20-30 seconds.
Lie down on the floor on your back. Use a mat. Get your partner to rest her hands on yours (like she's about to do pushups) and slowly lift her using your hand and legs. Once she is up in the air, concentrate on keeping her balanced. Hold the position for 30 seconds.
Sit on the floor facing each other. Now, hold each other's hand for balance and then bring your feet together as shown. Hold the posture for 30 seconds, relax and repeat.
Mudras, or specific hand gestures that have healing properties are useful for getting relief from back pain too. The balance of energies that mudras bring about helps to get rid of the back pain complications too. While it is too risky to recommend it as a replacement for physical therapies or medications, these mudras of Yoga are a very good addition to your back pain care regimen.
There are separate mudras for left hand and right hand which are to be done in conjunction with one another.
Do not expect immediate results although that does happen from time to time. If it does not work out right away for you, do not be discouraged. This is the most holistic and comprehensive way of treating your back pain as well as having a permanently healthy back that you could have taken. Show yourself the same compassion that you would to someone else who suffered from pain. You can add a few more Yoga poses to your routine such as the Child’s pose. Consult a good Yoga trainer for this.
Also read : Is Bikram Yoga Safe for Back Pain?
Moreover, you can add a few safe modifications to this exercise and make the practice your own. Although the mudra has a good track record of treating this pain, you can use the meditation and mental reaffirmations for treatment of your back pain too. Mudras are an important part of Yoga and no Yogic practice is deemed complete with one or the more of these. The various hand gestures described are linked to different types of energies prevailing in your body and the cosmos.
Image source : Getty
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