The Yoga is holistic and therapeutic approach in this presentation we learn about what is yoga the precaution and guideline for doing yoga and the yoga asana for low back pain

1. Nishita patel
FY MPT

2. Outline
• What is yoga
• Some Important Guidelines and precautions for
Practice of Asana
• Effect on Skeletal System and Muscular System
• Asana for back pain

3. What is yoga
Patanjali, writer of the
classical yogic text yoga as—
“Complete control over the
different patterns or
modifications of consciousness.”

4. in the
outside
world cause
us pain or
pleasure.
These waves
of pain and
pleasure in
our heart,
‘Chitta’,
cause
upheavals
of
emotions.
1. Kama
(infatuation)
2. Krodha
(Anger)
3. Lobha
(Greed)
4. Moha
(Lust)
5. Mada
(Pride)
6. Matsara
(Malice).
MAIN
ENEMIES OF
MAN.

5. ‘Rishis’, discovered the discipline of
yoga. Three ‘Gunas’
(a)Tamas means inertia or a static state. It also
means ignorance or darkness. In natural sleep,
one neither experiences one’s own existence, nor
witnesses the state of sleep. The Consciousness
is totally under the influence of ‘Tamo Guna’ in
sleep. After natural sleep
(b)Rajas guna helps to maintain the beat of physical
activity. In spiritual practice, ‘rajasic’
activity is used to pierce and penetrate towards
the core of the being. Asana, Pranayama practice,
is rajasic activity
(c) Sattwa means illumination, the illumination of
intelligence. Under the influence of Sattwa Guna,
the activity is done with more attention to the

6. THE EIGHT
STAGES OF
YOGA

7. YAMA They help the
practitioner to
identify the same
‘self’ as in others,
as in himself.
Niyams are the
rules of self-
purification.
Asana Pranayama
1.Ahimsa =not to
hurt anybody
2.Satya =reality
3.Asatya=controls
his desires and
reduces his
wants
4.Brahmacharya=enj
oyment must not
be the motive
5.Aparigraha = not
to collect
1. Shauch
(purity)
2. Santosh
(contentment)
=to be
content with
whatever you
get
3. Tap
(austerity)=t
olerant and
to be
victorious
over
difficulties
4. Swadhyaya
(self-
study)=done
to educate
Asana means taking
a posture, by
placing hands,
feet, and body
trunk in a
particular
posture. They are
innumerable,
catering to
various physical
and mental needs
of the person.
Asana caters to
the various needs
of the
musculoskeletal,
digestive,
circulatory,
respiratory,
hormonal,
glandular,
Pranayama is a
conscious
inhalation,
retention, and
exhalation of
breath
Breathing in,
breathing out,
and controlling
breathing, the
three processes
together is
known as
Pranayama.
Rechaka—The
process of
exhaling or
breathing out.
Puraka—The

8. Pratyahara Dharana Dhayana Samadhi
Pratyahara means
‘gathering towards’.
The mind received
sensory impulses from
the outside world and
the body and also
from extra-sensory
perceptions from the
self. In Pratyahara,
the extrovert senses
are quietened down,
and they are turned
inwards. With the
inward-turned eyes
and ears, one
experienced optical
and auditory
extrasensory
perceptions. The
practitioner starts
believing in the
When ‘Chitta’
the mind,
intelligence,
consciousness
is confined and
limited to a
certain place
in the body, it
is Dharana. The
mind should be
made to think
of one point in
the heart or
between the two
eyebrows on the
forehead.
When Dharana
continues for a
long time, it
becomes
‘Dhyana’—
meditation. In
Dhayana, there
is no movement
in the body and
the mind
intelligence
unit. Meditation
cannot be
taught. It is a
subjective
experience. It
is an
indescribable
state that has
to be
experienced. It
When the
uninterrupted
flow of the
individual’s
awareness gets
absorbed in
the object of
‘meditation’,
his
‘consciousness
’ loses its
identity and
becomes one
with the
object. The
merging of the
individual’s
consciousness
in the object
of meditation
is a total

9. These elements
combine with one
another in a
certain ratio—that
is half of itself
plus one eighth of
each of the other
four. This process
is called
‘Panchikarana’.
When the gross
bodies are formed.
• Aakasha—space
manifests itself as
sound.
• Vayu—air manifests
itself as sound and
touch.
• Tej—fire manifests
itself as sound,
touch, and form.
• Aap—water
manifests itself as
sound, touch, form,
and taste.
• Prithvi—earth
manifests itself as
sound, touch, form,
taste, and smell
• Thus— • Ears give
knowledge of
‘sound’—the space
element.
• Skin gives
knowledge of
‘touch’—the air
element.
• Eyes give
knowledge of
‘form’—the fire
element.
• Tongue gives
knowledge of
‘taste’—the water
element.
• Nose gives
knowledge of
‘smell’—the earth
element.

10. THE BODY
EXPLAINED IN
TERMS OF THE
FIVE GREAT
BEINGS
1.The Earth Principle—‘Prithvi
Tatwa’—consisting of skin and
musculoskeletal structures.
2. The Water Principle—‘Aap
Tatwa’—consisting of the
circulatory and respiratory
system.
3.The Fire Principle—‘Tej
Tatwa’—consisting of
metabolism and the endocrine
system.
4.The Air Principle—‘Vayu
Tatwa’—consisting of the
nervous system.
5. The Space Principle—‘Aakasha
Tatwa’—consisting of body
spaces.

11. Classification of yoga

12. Principle or biomechanics

13. Some
Important
Guidelines
and
Precaution
s for
Practice
of Asanas
morning before breakfast, or with a very
light snacks. Any time it should be done in
empty stomach, ie. two hours after a light
meal or four hours after a meal.
• 2. Evacuate your bowel and bladder.
• 3. Preferably bathe before and after
practicing asanas. It refreshes body and
mind.
• 4. Yoga Anas should preferably be done in
empty stomach, Vajrasan is the only asan
which can be done after a meal
• 5. Practice in a warm, quite, clean, and airy
place. There should be proper ventilation. Do
not perform asanas on bare floor or uneven
place. Blanket or mat can be used.
• 6. Dress should be loose and comfortable.
• 7. Ladies should not do asanas during the
advance stage of pregnancy or menstruation
• . 8. Do not practice asanas after being out
in the hot sun for several hours.
• 9. Start the session with 5 minutes of toning
up exercises to loosen the joints and the
body.

14. • 11. Standing asanas should be done first, followed by sitting ,
lying and inverted asanas, backward bends, twists, and
forward bend. End the session with 5-10 minutes of savasana.
• 12. Avoid jerky movements while doing asanas. Any asanas should
not be completed with a jerk. It might produce pain, and harm the
body.
• 13. Practice asanas with full concentration and awareness of the
body part.
• 14. Exhale during all forward bending movements in which the chest
and abdomen is being compressed, and inhale during all backward
bending movements in which the chest or abdomen is being expanded.
Breath normally while maintaining the pose.
• 15. In the beginning any asanas should be done for a shorter
duration (2 or 3 minute), this time can be gradually increased,
and the final posture can be maintained as long as possible
without any physical or mental strain.
• 16. Coming out of the final pose must be done by retracing the
steps of going into the final pose of asanas.
• 17. Do not force your body to achieve final pose.

15. • 20. Asanas can be done after modification by taking proper
guidance from an expert and experienced yoga teacher in serious
cardiovascular, respiratory and orthopedic disorders.
• 21. Person with severe myopia, and those suffering from
hypertension, glaucoma , detachment of retina, discharging ears
and cervical spondylitis must avoid inverted asanas.
• 22. All the asanas can be practiced during the first three months
of pregnancy. All the standing pose or forward bending asanas may
be done with mild movement, no extra pressure should be given on
the abdomen. Baddha konasana and Upavistha konasana may be
practiced throughout pregnancy as it helps to strengthen the
pelvic floor muscle and also helps to reduce labor pain. Pranayama
without retention may be practiced throughout the pregnancy, as
regular deep breathing will help during labor.
• 23. A warm bath before and 15 minutes after the session will help
people who have severe arthritis.
• 24. Positive effects will be observed after 3 months of regular
and sincere practice.
• 25. Pranayama should be done early in the morning. Persons with
heart or lung problems or in case of insomnia, poor memory and
concentration should not do Kumbhaka or stoppage of breath.

16. Effect on Skeletal
System
Effect on Muscular
System
• Regular practice of asanas helps
regain joint mobility and reduce
Spinal disorders.
• Helps to strengthen the peripheral
areas of the joints,
• Prevent injuries and make the bones
stronger.
• Disorders in the body such as
osteoporosis, Scoliosis, spinal pain
and Arthritis are all improved in
measurable degrees through the
practice of asanas.
• As a result of regular and correct
practice of Asanas, the tensed
muscles get relaxed and thus in turn
ensure a proper balance in the
muscle groups.
• Asanas improve muscle tone and
coordination.
• Muscles get stronger and flexible.
• Reduce muscle Stiffness.
• Asanas reduce the fat in the
abdomen and waist.

17. Asana for back pain
Back stretching poses:
1. Standing: Tadasana, Ardha
Chakrasana
2. Sitting: DandAsana,
SashangAsana
3. Reclining: Jatara
Parivartan Asana, Dridha
Asana I and II
Back strengthening poses:
1. Standing: Ardha
Chakrasana
2. Sitting: Chatus Pada Asana
and Pratipa Hala Asana
3. Reclining: Bhujanga
Asana, Nouka Asana,
Shalaba Asana, Bala Asana
Twisting poses: (Avoid in
patients having slipped or
prolapsed disc)
1. Standing: Trikonasana and
Parshava Kona Asana
2. Sitting: Vakra Asana and
Bharadwaja Asana
3. Reclining: Jatara
Parivartan Asana
Later on: Pawana Mukta Asana
and Meru Asana

18. Tadasana (standing for back strength )
Advantages
1. Helps to correct posture.
2. Straightens the spine and relieve
sciatic pain.
3. Strengthens the muscle of
abdomen and extremities.
4. Reduces fat around thigh and
abdomen.
5. Strengthens joints of lower
extremities.

19. DandAsana (sitting for back strengthening
)
Advantages
Improve posture
Strength back muscle
Lengthen the spine
Improve digestion
Increases flexibility of hip

20. (Supine for back strengthening )
1.Firstly align the body in Reclined
2.On an inhale, bend your knees to your chest.
3.With a complete exhalation,
4. release the thighs to the right,
moving the outside edge of the
right leg on the ground
Advantages
• This Asana is good for reducing excess fat around the abdomen.
• stimulates the vital organs of the abdomen like the spleen, liver, and pancreas
• recommended for Gastritis
• It helps to relieve sprains and catches in the lower back and the hip region.

21. ArdhaChakrasana ( standing for
strengthening )
1. stand straight.
2.Now bend the elbows and support
the lower part of the waist with both
your hands.
3.After that, while taking a deep breath,
tilt your head backwards. ...
4.Breathe in and out slowly. ...
5.After that, while supporting your
waist, straighten your spine.
Advantages
•Strengthening core muscles.
•Improves Body Balance.
•Strengthens your legs.
•Enhances flexibility of the spine.
•Good body stretch.

22. Chatus Pada Asana ( sitting for
strengthening )( four footed pose )
Sit down in the center of your mat with your
knees bent and arms by your sides. And
slowly lie on back and then upward you
back up hold your leg with your hands
Advantages
strengthens your hamstrings, buttocks,
back muscles, and spine while it
simultaneously stretches your quadriceps,
groins, abdomen, and neck muscles.

23. BhujangAsana ( supine for strengthening )
 Lie down flat on your abdomen,
in the relaxation posture.
 Slowly bring your legs close together.
Move your arms so that they are
folded at the elbow and your palms
are close to your shoulders.
 Raise your elbows off the floor slightly.
 Raise your torso from the ground.
Advantages
• Reducing fat in the abdomen
• An excellent asana for lower back pain.
• Increases the arm power.
• Increased flexibility Of back
• Relieves sciatic nerve pain.

24. Trikonasana
( standing for twisting ) ( triangle pose )
 Stand straight with your legs apart
 Inhale
 Exhale.
 Simultaneously, slide your left arm down along your
left leg till your fingers are at your ankle.
 At this point, your right arm must be horizontal as
your head is tilted left.
 Hold the pose with your knees and elbows straight.
Advantages
• Increases stability. activates your core muscles,
• Stretches and lengthens the spine.
• This pose can reduce stiffness
in the spine and back, resulting in increased flexibility.
• Reduces stress.

25. VakrAsana
( sitting for twisting )(spinal twist pose )
Advantages
•Good for our Digestive System.
•Relieves Low Back Pain.
•Strengthens Pelvic Floor Muscles. ...
•Helps to Calm Our Mind. ...
•Improves Sleep.

26. Pawana Mukta Asana ( supine for
twisting )( wind
reliving pose )
• First in supine position
• Bend both legs at the knees and rest the thighs against the
abdomen, keeping the knees and ankles together.
• Continue to maintain the asana, breathing normally.
Advantage
• improves and may cure conditions
of constipation,
• Relieves lower back pain.
• Improves flexibility of the hip joints.

27. Reference
• Alternative Therapies, Swati Bhagat PT
• Yoga and rehabilitation , Nilima patel

28. Thank you