Yoga for Back Pain

Yoga for Back Pain

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Item Code: IDF112
Author: Dr. R Nagarathna, Dr. H R Nagendra
Publisher: Swami Vivekananda Yoga Prakashana
Language: English
Edition: 2013
Pages: 147 (B & W Illus:113)
Cover: Paperback
Other Details: 8.4" X 5.3"
Weight 180 gm
From the Back of the Book:

This is one of the series of books on "integrated approach of yoga therapy for modern aliments" published by Swami Vivekananda Prakashana. The authors of this book are both scientists who have carried out systematic research at the yoga research foundation and development these integrated yoga therapy modules in tune with both the traditional yoga texts and the modern medical understanding of the alignment. Research by these authors since 1980 has validated by the efficacy of these techniques through scientific observations published in indexed medical journals.

Low back pain is becoming an increasing problem of modern life style. Apart from sedentary life style and injuries, psychological and emotional stresses are important factors in causation of back pain. A systematic approach to handle the problem at physical, emotional and mental levels are available in this program of IAYT described in this book. These have been continuously improvised based on ongoing clinical research experiences at the 150 bedded residential health home (Prasanthi Kutiram) of sVYASA

CONTENTS
Page No.
Chapter I
UNDERSTANDING BACK PAIN 1
A. INTRODUCTION 1
B. STRUCTURES AND FUNCTIONS OF SPINE 4
C. COMMON CAUSES OF BACK PAIN 10
1. Back Injuries 11
2. Nerve Problems 14
3. Spondylosis 15
4. Ankylosing Spondylitist 18
5. Non specific Back pain 19
6. Lifestyle, stress and Back pain 20
D. BASIS OF YOGA FOR BACK PAIN 25
1. How does yoga understand the relation between lifestyle and back? 25
2. Five aspects of our existence 25
i. Annamaya Kosa(material body) 26
ii. Pranamaya Kosa(life energy body) 27
iii. Manomaya Kosa(mind body) 28
iv. Vijnanamaya Kosa(intellect body) 29
v. Anandamaya Kosa(bliss of body) 30
3. Yogic definition of stress. 31
4. Mechanism of Adhija vyadhi 32
5. How does the prana imbalance select the target organ? 33
E. MANAGEMENT OF BACK PAIN 35
1. Prevention is better than cure 35
2. During acute episodes 35
3. Yoga during acute episodes 36
4. Yogic Management of Chronic Back pain 37
Chapter II
YOGA PRACTICES FOR BACK PAIN 39
A. Special Practices for low back pain 43
1. Hand stretch breathing 45
2. Hands In and Out breathing 46
3. Folded leg lumbar stretch 47
4. Crossed leg lumbar stretch 48
5. Pavanamuktasana lumbar stretch 49
6. Setubandhasana lumbar stretch
7. Dorsal stretch 51
8. Tiger breathing 52
9. Rabbit breathing 53
10. Sasankgasana breathing 54
11. Bhujangasana breathing 55
12. Ardha Salabhasana breathing 55
13. Straight leg raise breathing (alternate legs) 57
13a. Straight leg raise breathing (sitting in a chair) 58
14. Side leg raising 58
15. Side lumbar stretch 59
B. Special Practices for Neck pain 61
1. Loosening of Fingers 61
2. Loosening of Wrists 62
3. Loosening of Elbows 64
4. Shoulder rotation 65
5. Neck bend 66
C. Special Practices for Knee Pain 69
1. Knee cap Tightening 69
2. Sitting Position Loosening 69
3. Patella Movement (passive) 70
4. Cycling 71
5. Knee Bending 72
6. Knee Rotation 73
D. Yogasanas 74
1. Ardhakati Cakrasana 74
2. Ardha Cakrasana 75
3. Parivrtta Trikonasana 75
4. Bhujangasana 76
5. Salabhasana 77
6. Viparita karani (with wall support) 77
7. Vakrasana 78
8. Ustrasana 79
9. Instant Relaxation Technique 80
10. Quick Relaxation Technique 81
11. Deep Relaxation Technique 82
E. Pranayama 85
1. Vibhagiya Svasana (Sectional Breathing) 85
2. Nadi Suddhi 88
3. Sitkari / Sitali / Sadanta 89
4. Bhramari 91
F. Meditation 93
1. Nadanusandhana 93
2. OM Meditation 95
G. Kriyas 97
1. Jala Neti 97
2. Trataka 98
3. Kapalabhati 103
Chapter III
INTEGRATED YOGA MODULE FOR BACK PAIN 105
PRACTICE MODULES
Set-A: Eight step Yogic relaxation for acute Low Back Pain 119
Set-B: One Hour Yoga for Chronic Back Pain 121
Set-C: One Hour Yoga for Chronic Back Pain 123
Set-D: Eight Step Yogic relaxation for Acute Neck Pain 125
Set-E: One Hour Yoga for Chronic Neck Pain 127
Set-F: One Hour Yoga for Chronic Neck Pain 129
INDEX
Special yoga practices for back pain 131

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