The document provides information on yoga poses that can help improve spinal health and reduce back pain. It discusses the anatomy of the spine and common causes of spinal issues. Several dynamic yoga poses are described that target different areas of the spine through movements like twisting, bending, and stretching. These poses are said to strengthen muscles around the spine, increase flexibility and range of motion, improve posture, and reduce tension.
The document describes 8 yoga poses that are beneficial for bodybuilders and strength athletes. It provides the name, how to do, and benefits of each pose: Downward Facing Dog, Forearm Side Plank, Triangle Pose, Low Lunge variation, Bridge, Pigeon, Reclined Spinal Twist, and Corpse. It also discusses how breathing techniques like Ujjayi breathing can enhance yoga practice and transform workouts by linking breath to movement.
This document discusses cervical spondylitis, an inflammatory condition that causes fusion of vertebrae in the neck region due to inflammation of one or more vertebrae or joints between vertebrae. It causes common symptoms like headache, stiffness, and stress. Yoga and pranayama practices like neck rotations, forward folds, fish pose, child's pose, anulom vilom, and brahma mudra are recommended as they strengthen neck muscles, improve blood flow, relieve pain and inflammation, and help manage the condition and its symptoms. Modifications are suggested for some poses to make them suitable and safe for those with neck issues.
The skeletal system is composed of 206 bones that make up the framework of the body. The skeleton can be divided into the axial skeleton of 80 bones, including the skull, spine, ribs and sternum, and the appendicular skeleton of 126 bones including the shoulder girdle, arms, hands, pelvic girdle, legs and feet. Bones provide structure, protect organs, store minerals, allow for blood cell formation, provide muscle attachment points, and enable movement through joints. Bones can be classified by shape as long, short, flat, or irregular. The skeletal system works with muscles to enable movement and supports the body.
The spine consists of four main areas and contains disks that act as cushions between vertebrae. Low back pain and sciatica can arise from problems with these disks such as damage from wear and tear or sudden force. Various yoga poses and stretches can help relieve low back pain and sciatica by opening the hips, strengthening the back, and relaxing tight muscles. Poses like cat-cow, butterfly, and pigeon aim to increase flexibility while poses like cobra and downward dog aim to build strength.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
Bhaskar Health News and Medical Education is leading source for trustworthy health, medical, science and technology news and information. Providing world health information Medical Education.
Bhaskar Health News and Medical Education is dedicated to medical students, physiotherapists, doctors, nurses, paramedics, physician associates, dentists, pharmacists, midwives and other healthcare professionals.
We're committed to being your source for expert health guidance. Bhaskar Health and Medical Education.
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The document provides information about anatomy, kinesiology, and proper warm-up techniques for dance class. It defines key terms like anatomy, kinesphere, and static versus dynamic stretching. It explains that dynamic stretching, which involves moving body parts, is preferred for warming up before class as it gets the heart rate up, whereas static stretching should be done after class. The document also reviews proper alignment, major bones and muscle groups, and warming up the body safely and effectively for dance.
The document describes 8 yoga poses that are beneficial for bodybuilders and strength athletes. It provides the name, how to do, and benefits of each pose: Downward Facing Dog, Forearm Side Plank, Triangle Pose, Low Lunge variation, Bridge, Pigeon, Reclined Spinal Twist, and Corpse. It also discusses how breathing techniques like Ujjayi breathing can enhance yoga practice and transform workouts by linking breath to movement.
This document discusses cervical spondylitis, an inflammatory condition that causes fusion of vertebrae in the neck region due to inflammation of one or more vertebrae or joints between vertebrae. It causes common symptoms like headache, stiffness, and stress. Yoga and pranayama practices like neck rotations, forward folds, fish pose, child's pose, anulom vilom, and brahma mudra are recommended as they strengthen neck muscles, improve blood flow, relieve pain and inflammation, and help manage the condition and its symptoms. Modifications are suggested for some poses to make them suitable and safe for those with neck issues.
The skeletal system is composed of 206 bones that make up the framework of the body. The skeleton can be divided into the axial skeleton of 80 bones, including the skull, spine, ribs and sternum, and the appendicular skeleton of 126 bones including the shoulder girdle, arms, hands, pelvic girdle, legs and feet. Bones provide structure, protect organs, store minerals, allow for blood cell formation, provide muscle attachment points, and enable movement through joints. Bones can be classified by shape as long, short, flat, or irregular. The skeletal system works with muscles to enable movement and supports the body.
The spine consists of four main areas and contains disks that act as cushions between vertebrae. Low back pain and sciatica can arise from problems with these disks such as damage from wear and tear or sudden force. Various yoga poses and stretches can help relieve low back pain and sciatica by opening the hips, strengthening the back, and relaxing tight muscles. Poses like cat-cow, butterfly, and pigeon aim to increase flexibility while poses like cobra and downward dog aim to build strength.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
Bhaskar Health News and Medical Education is leading source for trustworthy health, medical, science and technology news and information. Providing world health information Medical Education.
Bhaskar Health News and Medical Education is dedicated to medical students, physiotherapists, doctors, nurses, paramedics, physician associates, dentists, pharmacists, midwives and other healthcare professionals.
We're committed to being your source for expert health guidance. Bhaskar Health and Medical Education.
Source : https://www.bhaskarhealth.com
Health Shop: https://www.bhaskarhealth.org
@drrohitbhaskar @bhaskarhealth
#DrRohitBhaskar #BhaskarHealth
#Health #Medical #News #Physiotherapy
The document provides information about anatomy, kinesiology, and proper warm-up techniques for dance class. It defines key terms like anatomy, kinesphere, and static versus dynamic stretching. It explains that dynamic stretching, which involves moving body parts, is preferred for warming up before class as it gets the heart rate up, whereas static stretching should be done after class. The document also reviews proper alignment, major bones and muscle groups, and warming up the body safely and effectively for dance.
The document provides instructions for performing the Rabbit Pose, Head to Knee with Stretching Pose, Spine Twisting Pose, and Blowing in Firm Pose yoga postures. It describes how to position the body and breathe for each pose, as well as additional tips. The benefits of each pose are also listed, such as stretching the spine, improving digestion and flexibility, and strengthening abdominal organs.
Spinal Decompression Techniques With Yoga7 Pranayama
Some yoga poses are specifically designed to elongate the spine, relieve tension, and improve posture. These poses can help decompress the spine, creating space between the vertebrae and allowing for better circulation of fluids, nutrients, and oxygen to the spinal discs.
Poor posture can develop from injuries, diseases, habits, weakness, improper clothing, lack of exercise, occupation, pregnancy, pain, obesity, joint dysfunction, stress, central nervous system disorders, overwork, prolonged postures, and muscle fatigue. Poor posture can lead to sore muscles, spinal curvature changes, subluxations, blood vessel constriction, and nerve compression. Physiotherapy can help assess, diagnose, educate, and treat poor posture through manual therapy, exercises, and activity modifications. Maintaining good posture involves sitting, standing, lifting, and lying in ways that keep the spine's natural curves in alignment. Immediate attention to poor posture is needed to prevent long-term postural defects.
Yoga is wonderful for lower back pain, here are some very easy basic yoga poses that will help you with your lower back pain.
Lower back pain can be caused by overuse of the ligaments or muscles and they tear, or there is pressure on the nerves and this is where Yoga is ideal for lower back pain,
The document discusses various ways to manage stress both physically and mentally. It describes how the body responds to stress through increased heart rate and adrenaline production. It then provides tips for physical stress management including proper diet, exercise, rest, and yoga stretches. Mental stress management techniques include hobbies, meditation, laughter and maintaining a positive outlook. The document emphasizes that both acute and chronic stress need to be addressed and that it's important to recognize warning signs and seek help if needed.
They say prevention is better than cure .. so when it comes to back pain, early prevention can eliminate unwanted back pain, follow our steps to ensure a happy healthy team member sits along side you!
TMJD, or Temporo-Mandibular Joint Disorder, is a fairly common health problem affecting the jaw muscles and causing discomfort. While nothing can replace a doctor's treatment, some patients have found that yoga relaxation techniques such as Cat-Cow pose can help ease their symptoms. This pose involves gently arching and rounding the spine to stretch the back and neck.
The document discusses natural remedies for spine problems, focusing on yoga. It describes the anatomy of the spine and common spinal issues like disc degeneration. Yoga asanas like cobra pose, locust pose, and fish pose are recommended to strengthen the spine and relieve back pain by improving flexibility. Proper diet with magnesium-rich, omega-3, and calcium foods and naturopathy methods like massage and steam baths can also help. Counseling can teach sufferers exercises and help them accept their condition to recover faster. An overall healthy lifestyle with good food, exercise, sleep, and positive mindset is emphasized for spinal health.
The document discusses natural remedies for spine problems, focusing on yoga. It describes the anatomy of the spine and common spinal issues like disc degeneration. Yoga asanas like cobra pose, locust pose, and fish pose are recommended to strengthen the spine and relieve back pain by improving flexibility. Proper diet with magnesium-rich, omega-3, and calcium foods and naturopathy methods like massage and steam baths can also help. Counseling can teach sufferers exercises and help them accept their condition to recover faster. An overall healthy lifestyle with good food, exercise, sleep, and positive mindset is emphasized for spinal health.
Get Detailed Guide of 26 Bikram yoga Poses & Benefitspatrick logan
Find out 26 Bikram Yoga posture and their benefits. Explanations of each Bikram Yoga pose, their benefits with high quality photos - http://www.bikramyogaposess.org
The document discusses the importance of stretching at work to counteract the negative effects of prolonged sitting. It provides 11 examples of simple stretches that target major muscle groups and can be done at one's desk. The benefits of regular stretching include reduced muscle tension, improved circulation and mental alertness, decreased risk of injury, and increased feelings of well-being. Stretching should be done gently and within one's limits, without pain or holding one's breath.
This document provides instructions for three yoga poses - Big Toe Pose, Bound Angle Pose, and Bow Pose - that can help reduce anxiety. Big Toe Pose involves bending at the hips and grabbing the big toes to stretch the hamstrings. Bound Angle Pose has the legs bent outward with the soles of the feet together to open the hips and groin. Bow Pose is done lying down, bending the knees and reaching back to grab the ankles to lift the upper body and open the chest. Each pose is described in detail with steps to perform it and benefits for anxiety reduction.
Cervical spondylosis is a disorder caused by the degeneration of discs between vertebrae, causing bones to move out of position and pressure nerves. Exercises include slow motion exercises turning and tilting the head in different directions, as well as isometric exercises pressing against parts of the head without moving. A cervical collar or neck traction may help restrict movement and reduce pain. Surgery can decompress the spinal cord if symptoms are severe.
Low back pain is very common, affecting 4 out of 5 adults at some point in their life. Proper posture and exercises can help prevent back pain. The spine is made up of vertebrae separated by discs that act as shock absorbers. Muscles around the spine allow for movement. Common causes of back pain include lack of exercise, poor posture, overweight, stress, and smoking. Simple exercises and applying heat/cold can help relieve back pain. Seeking medical advice is recommended if pain persists after a few days.
This document provides instructions for several self-massage techniques to address neck, jaw, and shoulder tension. It describes assessments to identify areas of tension, such as higher hips or rotated pelvis. Instructions are given for specific release techniques including stretches, massage, and range of motion exercises to target tender points and tight muscles in the neck, shoulders, jaw, hips, and pelvis. Diagrams and references are included to illustrate the techniques.
Volleyball officials experience cramps, musculoskeletal stress and strain, fatigue, and other psychosocial disorders as do other sport officials. The presentation is designed to help those volleyball officials to get ready for the upcoming season as well as deal with multiple matches involved with a tournament. Using these simple techniques will help ease the officiating process so that officials can concentrate on their match rather than pain or suffering from discomfort. All of these stretching and warmup exercises have been vetted to licensed occupational therapists and physical therapists for concurrence.
Dynamic warm-up exercises are important for preparing the body for vigorous activity. They stimulate the nervous system, muscles, tendons and joints to increase core temperature, heart rate and muscle elasticity. A proper warm-up should include movements like jogging, arm circles, trunk twists and dynamic stretches to enhance performance and reduce injury risk. Sports-specific warm-ups near the end focus on relevant skills to ready the body and mind for competition.
Dynamic warm-up exercises are important for preparing the body for vigorous activity. They stimulate the nervous system, muscles, tendons and joints to increase core temperature, heart rate and muscle elasticity. A proper warm-up should include movements like jogging, arm circles, trunk twists and dynamic stretches to enhance performance and reduce injury risk. Sports-specific warm-ups near the end focus on relevant skills to ready the body and mind for competition.
Benefits:
Your left hand faces up, ready to receive energy and inspiration. As your left arm comes across your body it creates an energetic circuit, completed when your right hand touches the earth. Your right hand acts like a lightning rod, grounding the energy running through your left hand.
Bhramari Pranayama
Sit on Padmasana or Siddhasana. Inhale rapidly through both nostrils making sound of Bhramara, the bee, and exhale rapidly through both nostrils, making the humming sound. In the end inhale through both nostrils, retain the breath as long as you can do it comfortably and then exhale slowly through both nostrils. The joy which the practitioner gets in making the Kumbhaka is unlimited and indescribable. In the beginning, heat of the body is increased as the circulation of blood is quickened. In the end the body-heat is decreased by perspiration. By success in this Bhramari Kumbhaka the Yogic student gets success in Samadhi.
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The document provides instructions for performing the Rabbit Pose, Head to Knee with Stretching Pose, Spine Twisting Pose, and Blowing in Firm Pose yoga postures. It describes how to position the body and breathe for each pose, as well as additional tips. The benefits of each pose are also listed, such as stretching the spine, improving digestion and flexibility, and strengthening abdominal organs.
Spinal Decompression Techniques With Yoga7 Pranayama
Some yoga poses are specifically designed to elongate the spine, relieve tension, and improve posture. These poses can help decompress the spine, creating space between the vertebrae and allowing for better circulation of fluids, nutrients, and oxygen to the spinal discs.
Poor posture can develop from injuries, diseases, habits, weakness, improper clothing, lack of exercise, occupation, pregnancy, pain, obesity, joint dysfunction, stress, central nervous system disorders, overwork, prolonged postures, and muscle fatigue. Poor posture can lead to sore muscles, spinal curvature changes, subluxations, blood vessel constriction, and nerve compression. Physiotherapy can help assess, diagnose, educate, and treat poor posture through manual therapy, exercises, and activity modifications. Maintaining good posture involves sitting, standing, lifting, and lying in ways that keep the spine's natural curves in alignment. Immediate attention to poor posture is needed to prevent long-term postural defects.
Yoga is wonderful for lower back pain, here are some very easy basic yoga poses that will help you with your lower back pain.
Lower back pain can be caused by overuse of the ligaments or muscles and they tear, or there is pressure on the nerves and this is where Yoga is ideal for lower back pain,
The document discusses various ways to manage stress both physically and mentally. It describes how the body responds to stress through increased heart rate and adrenaline production. It then provides tips for physical stress management including proper diet, exercise, rest, and yoga stretches. Mental stress management techniques include hobbies, meditation, laughter and maintaining a positive outlook. The document emphasizes that both acute and chronic stress need to be addressed and that it's important to recognize warning signs and seek help if needed.
They say prevention is better than cure .. so when it comes to back pain, early prevention can eliminate unwanted back pain, follow our steps to ensure a happy healthy team member sits along side you!
TMJD, or Temporo-Mandibular Joint Disorder, is a fairly common health problem affecting the jaw muscles and causing discomfort. While nothing can replace a doctor's treatment, some patients have found that yoga relaxation techniques such as Cat-Cow pose can help ease their symptoms. This pose involves gently arching and rounding the spine to stretch the back and neck.
The document discusses natural remedies for spine problems, focusing on yoga. It describes the anatomy of the spine and common spinal issues like disc degeneration. Yoga asanas like cobra pose, locust pose, and fish pose are recommended to strengthen the spine and relieve back pain by improving flexibility. Proper diet with magnesium-rich, omega-3, and calcium foods and naturopathy methods like massage and steam baths can also help. Counseling can teach sufferers exercises and help them accept their condition to recover faster. An overall healthy lifestyle with good food, exercise, sleep, and positive mindset is emphasized for spinal health.
The document discusses natural remedies for spine problems, focusing on yoga. It describes the anatomy of the spine and common spinal issues like disc degeneration. Yoga asanas like cobra pose, locust pose, and fish pose are recommended to strengthen the spine and relieve back pain by improving flexibility. Proper diet with magnesium-rich, omega-3, and calcium foods and naturopathy methods like massage and steam baths can also help. Counseling can teach sufferers exercises and help them accept their condition to recover faster. An overall healthy lifestyle with good food, exercise, sleep, and positive mindset is emphasized for spinal health.
Get Detailed Guide of 26 Bikram yoga Poses & Benefitspatrick logan
Find out 26 Bikram Yoga posture and their benefits. Explanations of each Bikram Yoga pose, their benefits with high quality photos - http://www.bikramyogaposess.org
The document discusses the importance of stretching at work to counteract the negative effects of prolonged sitting. It provides 11 examples of simple stretches that target major muscle groups and can be done at one's desk. The benefits of regular stretching include reduced muscle tension, improved circulation and mental alertness, decreased risk of injury, and increased feelings of well-being. Stretching should be done gently and within one's limits, without pain or holding one's breath.
This document provides instructions for three yoga poses - Big Toe Pose, Bound Angle Pose, and Bow Pose - that can help reduce anxiety. Big Toe Pose involves bending at the hips and grabbing the big toes to stretch the hamstrings. Bound Angle Pose has the legs bent outward with the soles of the feet together to open the hips and groin. Bow Pose is done lying down, bending the knees and reaching back to grab the ankles to lift the upper body and open the chest. Each pose is described in detail with steps to perform it and benefits for anxiety reduction.
Cervical spondylosis is a disorder caused by the degeneration of discs between vertebrae, causing bones to move out of position and pressure nerves. Exercises include slow motion exercises turning and tilting the head in different directions, as well as isometric exercises pressing against parts of the head without moving. A cervical collar or neck traction may help restrict movement and reduce pain. Surgery can decompress the spinal cord if symptoms are severe.
Low back pain is very common, affecting 4 out of 5 adults at some point in their life. Proper posture and exercises can help prevent back pain. The spine is made up of vertebrae separated by discs that act as shock absorbers. Muscles around the spine allow for movement. Common causes of back pain include lack of exercise, poor posture, overweight, stress, and smoking. Simple exercises and applying heat/cold can help relieve back pain. Seeking medical advice is recommended if pain persists after a few days.
This document provides instructions for several self-massage techniques to address neck, jaw, and shoulder tension. It describes assessments to identify areas of tension, such as higher hips or rotated pelvis. Instructions are given for specific release techniques including stretches, massage, and range of motion exercises to target tender points and tight muscles in the neck, shoulders, jaw, hips, and pelvis. Diagrams and references are included to illustrate the techniques.
Volleyball officials experience cramps, musculoskeletal stress and strain, fatigue, and other psychosocial disorders as do other sport officials. The presentation is designed to help those volleyball officials to get ready for the upcoming season as well as deal with multiple matches involved with a tournament. Using these simple techniques will help ease the officiating process so that officials can concentrate on their match rather than pain or suffering from discomfort. All of these stretching and warmup exercises have been vetted to licensed occupational therapists and physical therapists for concurrence.
Dynamic warm-up exercises are important for preparing the body for vigorous activity. They stimulate the nervous system, muscles, tendons and joints to increase core temperature, heart rate and muscle elasticity. A proper warm-up should include movements like jogging, arm circles, trunk twists and dynamic stretches to enhance performance and reduce injury risk. Sports-specific warm-ups near the end focus on relevant skills to ready the body and mind for competition.
Dynamic warm-up exercises are important for preparing the body for vigorous activity. They stimulate the nervous system, muscles, tendons and joints to increase core temperature, heart rate and muscle elasticity. A proper warm-up should include movements like jogging, arm circles, trunk twists and dynamic stretches to enhance performance and reduce injury risk. Sports-specific warm-ups near the end focus on relevant skills to ready the body and mind for competition.
Similar to Yoga and Spinal Health - yoga teacher training course project work karuna yoga vidya peetham (2).pptx (20)
Benefits:
Your left hand faces up, ready to receive energy and inspiration. As your left arm comes across your body it creates an energetic circuit, completed when your right hand touches the earth. Your right hand acts like a lightning rod, grounding the energy running through your left hand.
Bhramari Pranayama
Sit on Padmasana or Siddhasana. Inhale rapidly through both nostrils making sound of Bhramara, the bee, and exhale rapidly through both nostrils, making the humming sound. In the end inhale through both nostrils, retain the breath as long as you can do it comfortably and then exhale slowly through both nostrils. The joy which the practitioner gets in making the Kumbhaka is unlimited and indescribable. In the beginning, heat of the body is increased as the circulation of blood is quickened. In the end the body-heat is decreased by perspiration. By success in this Bhramari Kumbhaka the Yogic student gets success in Samadhi.
Bhastrika Pranayama
In Sanskrit Bhastrika means ‘bellows’. Rapid succession of forcible expulsion is a characteristic feature of Bhastrika. Just as a blacksmith blows his bellows rapidly, so also you should move your breath rapidly. Sit on Padmasana. Keep the body, neck and head erect. Close the mouth. Next, inhale and exhale quickly ten times like the bellows of the blacksmith. Constantly dilate and contract. Bhastrika can be done both in the morning and evening in winter. In summer do it in the morning only during cool hours. Bhastrika relieves inflammation of the throat, increases gastric fire, destroys phlegm, removes diseases of the nose and chest and eradicates asthma, consumption, etc. It gives good appetite It destroys phlegm which is the bolt or obstacle to the door at the mouth of Brahma Nadi (Sushumna). It enables one to know the Kundalini.
The Upanishads, which are interpreted as the highest purpose of the Veda, depict in detail the thoughtful and insightful practices of meditation for discovering the ultimate meaning of life. An important part of the Upanishadic contribution, the Bhagavad Gita, or Song of God, reveals the secret of the mind, setting an arrangement serving as a guiding star for the existence of a conscious state of mind and action. The Karuna Yoga Maha Vidya Peetham, Yoga TTC program has its core values planted on the teachings of the Gita.
Though the Bhagavad Gita is a product of ancient literature, it is significant for attaining spiritual liberation. We are occupied with the thoughts of various desires and ego that deviate our path from enlightenment and self- realization. The practices suggested in the Bhagavad Gita offer a pathway to “inner peace” through association with the heavenly. Inner peace dwells inside us, however, the steady drifting clamor of the mind—the “I”— keeps us from this awareness. By joining the 200-hour Hatha Yoga, Karuna Yoga Maha Vidya Peetham, teacher training center in Bangalore, India, you will be equipped to master your mind and have control on it by practicing various types of yoga.
The asana, when practiced successfully, affects a marked internalization of consciousness. Therefore it is said to make the yogi insensitive to the impact of the ‘pairs of opposites’ (dvandva) such as heat and cold, light and darkness, quiet or noise, etc. The next step consists in the ‘energizing through the practice of pranayama or the ‘control of the life force’. Prana should not be identified with mere breath. It is the all – penetrating energy which sustains all organic life, breathing being merely its external aspect. That rhythmic inhalation and exhalation as well as aspect. That rhythmic inhalation and exhalation as well as prolonged retention of the breath have a powerful effect on the mind must have been discovered early in the history of Yoga, presumably in connection with ritual chanting.
Balanced diet
Definition
Balanced diet is a diet which contains all the nutrients in the right amounts as required by an individual’s body needs.
The general rules for making the diet balanced are
Each meal should contain some food rich in proteins like pulses, egg, meat, cheese etc.
Each meal should contain plenty of fruits and vegetables which are good sources of some vitamins and minerals.
Food rich in energy should be eaten in amounts which will satisfy appetite and maintain correct body weight.
Benefits:
The joined thumbs accentuate
all the manifestations of the fire
element within your body and mind,
and accelerate their effects, improving
eyesight and digestion, among other
things.
At the same time, the pressure applied to the backs of the fingers serves to decrease the effects of the air and space elements.
Benefits:
This Mudra removes fear and creates a sense of security. This pose produces peace of mind, assurance and benevolence.
The person feels power and peace within himself. If Abhay Mudra is trying regularly then it awakens the feeling of awareness as well as the feeling of altruism.
Strengthens internal resolution
Calms the mind
Relieves feelings of fear
Affects the energetic system of the body and the flow of life.
Calms the mind, reduces anxiety and inner conflict, and removes attachment and aversion to thoughts, emotions, and sensations.
Benefits:
Create the bowl with your palm, put a spoonful of water in it, and drink that water from the wrist end of the palm and without making any sound while taking the sip.
Perform this before you start eating your meals.
This helps in proper digestion of the food you eat.
RYT – 300 Hr Yoga TTC Level – 2
Professional Yoga Teacher Training
We deeply believe that yoga is not only an ancient art, but also a very precious treasure which is extremely helpful in our contemporary world. It is especially beneficial for individuals suffering from psycho-somatic disorders.
Our yoga school has a team of experienced and highly qualified teachers from various yogic styles and traditions. We come together to share the knowledge and benefits of yoga with students – on a practical and theoretical level. We work towards integrating ancient yogic traditions into our contemporary world and promoting yoga as an art of living as well as a very effective path to well-being of the body, mind and soul.
We believe that everyone has different needs and preferences. To give you choice and variety we teach different styles of Hatha Yoga, in 300 hr Multi-Style yoga includes Hatha Yoga & Vinyasa Yoga. We deeply understand the anatomical differences as well as limitations and pre-dispositions, which we are all born with. Our trainings are focused on adjustments for students of all levels. Our 300-hour yoga teacher training courses are internationally recognized and registered with Yoga Alliance USA.
ABOUT US
Our Karuna Yoga Vidya Peetham ATTC is an accredited 300 hour program by Yoga Alliance USA, which provides aspiring yoga teachers with a complete teacher training experience. Our team consists of highly trained teachers from all over India and the world who bring their own unique styles, focus areas and approaches together to create a comprehensive and well-rounded training. Meet our team at https://karunayoga.in/about-us/.
Karuna Yoga Vidya Peetham founder and lead trainer Dr. S. Karuna Murthy, M.Sc, Ph.D, E-RYT 500, who has trained several graduates in International Yoga Teacher Trainings over the last 20 years, will guide you individually to deepen your personal practice and teaching capacities.
300 HOUR ADVANCED YOGA TEACHER TRAINING COURSE IN BANGALORE, INDIA.
Karuna Yoga Vidya Peetham’s Advanced Teacher Training program is designed for those students who have completed an approved 200 Hour Teacher Training as designated by the Yoga Alliance, USA. The 300-Hour advanced yoga teacher training course builds upon the fundamental concepts taught in the 200-hour course and deepens your understanding and practice. The 300 Hour Yoga Teacher Training
Course in Bangalore, India prepares you to teach yoga principles, methods, alignment, modifications and techniques that are more advanced than those in the 200-hour course.
In the 300-hour program we concentrate on the art of teaching yoga, the sequencing of yoga classes based on multi-style yoga. It includes Hatha Yoga, & Vinyasa Yoga, alignment & adjustments, and the healing aspect of yoga.
This is a second level of training which allows you to advance your yoga teaching skills and become an expert in many teaching styles for many different kinds of students.
Our experienced teachers will
RYT – 300 Hr Yoga TTC Level – 1
Why 300-Hour Yoga TTC?
Karuna Yoga Vidya Peetham’s Advanced Teacher Training program is designed for those students who have completed an approved 200 Hour Teacher Training as designated by the Yoga Alliance, USA. The 300-Hour advanced yoga teacher training foundational course builds upon the fundamental concepts taught in the 200-hour course and deepens your understanding and practice. The 300 Hour Yoga Teacher Training Course in Bangalore, India prepares you to teach yoga principles, methods, alignment, modifications and techniques that are more advanced than those in the 200-hour course.
In the 300-hour program we concentrate on the art of teaching yoga, the sequencing of yoga classes based on multi-style yoga. It includes Hatha Yoga, Vinyasa Yoga, alignment & adjustments, and the healing aspect of yoga.
This is a second level of training which allows you to advance your yoga teaching skills and become an expert in many teaching styles for many different kinds of students.
Our experienced teachers will train you in several aspects of Yoga: starting from asanas, pranayama, mudra, bandha, shatkarma, dharana, pratyahara & dhyana. You will be taken through the art of designing yoga classes, to functional anatomy, physiology, kinesiology, biomechanics and yoga philosophy. There will be a focus on practical’s and teaching methodology.
As our groups are small you will have an opportunity to teach a lot, and improve your practical skills. We give each of our student’s personal care and constant feedback. Our aim is to prepare you to be an independent, wise and flexible teacher who is able to customize a class to every client, even the most challenging one. We also train you to take classes for students with special needs and health issues.
Course Content
The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, and Meditation. This course also covers additional topics on Karma Yoga, Bhakti Yoga, Patanjali Yoga sutra, Yoga Philosophy, Hatha Yoga-based anatomy, and physiology.
Yoga Styles
• Hatha Yoga (B.K.S. Iyengar Alignment Principles & Satyananda Style), & Vinyasa Yoga.
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Yoga is a Profitable & Knowledgeable Business
• Start earning money immediately after completing the course. Working as freelance (part time or full time) Yoga Trainer.
• After getting International Yoga Certification
RYT – 200 Hr Level – 2 Yoga Teacher Training Course
Course Content
The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, Kriyas and Meditation. This course also covers additional topics on Karma Yoga, Bhakti Yoga, Patanjali Yoga sutra, Yoga Philosophy, Hatha Yoga-based anatomy, and physiology.
Yoga Styles
• Hatha Yoga(B.K.S. Iyengar Alignment Principles & Satyananda Style) Vinyasa & Gentle Yoga
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Curriculum
Theory and Practice of Hatha Yoga
• Yoga Asanas
• Asanas beginners to intermediate level
• Sun salutation and its advanced variations
• Proper posture alignment
• Benefits and limitations of Yoga Asanas
Course outlook
1. Techniques Training and Practice
• Basic elements of Asanas and Pranayamas, Mudras & Bandhas.
• Transitioning into Asana – Transitioning out of Asana.
• Classical Surya Namaskara & Astanga Surya Namaskara
• Standing forward bending – Balancing & Twisting Asana.
• Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana,
• Seated forward bending & twisting Asanas.
• Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas.
• Inverted Asana
• Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders.
• Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence.
2. Teaching Methodology
• Classroom Set up and Orientation
• Business approach
• Querying new students
• Ethics in Teaching and Touching
• Practice Teaching Observation
• Yoga Marketing
• Transitioning into Asanas
• Transitioning out of Asanas
• Seven Principles of Hands on Adjustments
• Basic Arc Structure of Classes
• Principles of Sequencing Asana
3. Yoga, Anatomy and Physiology
• Pranas, Upa-pranas, Chakras, Nadis, Pancha Kosa(five-layer of existence)
• Introduction to Human Anatomy and Physiology.
• Respiratory System, & Musculoskeletal System.
• Types and functions of bone. Skeletal system and asana.
• Kinesiology: To understand different movement of human body at minor and major joints levels.
4. Yoga Philosophy
• Karma Yoga, Bhakti Yoga, Jnana Yoga, & Raja Yoga
• Taittiriya Upanisad, & Mandukya Upanisad
• Patanjali Yoga Sutras (astanga yoga)
• Ethics: Dharma, Artha, Kama, Moksa. Brahmacharya, Grihastha, Vanprastha, Sanyasa Ashrama.
Yoga Styles
•Hatha Yoga (B.K.S. Iyengar Alignment Principles & Satyananda and Gentle Yoga
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Yoga is a Profitable & Knowledgeable Business
• Start earning money immediately after completing the course. Working as freelance (part time or full time) Yoga Trainer.
• After getting International Yoga Certification, you are eligible to work as a yoga expert anywhere in the world.
• Become financially stable with an additional income.
• Start your Own Yoga Studio, we will guide you.
• Increase your knowledge, skill, and experience with lifetime of yoga learning and continuing education.
• Get your own unique voice and tone as Yoga Teacher.
• Organize Yoga Workshops, Yoga Seminars and increase your Yoga knowledge so financially become sounder.
Course Syllabus
Part 1 – Theory
• Yoga, the Need of the hour & Basis of Yoga
• Theory of Yogic practices, Asanas, Pranayama, Kriyas, and Meditation
• Meaning
• Definition of Yoga
• History of Yoga
• Karuna yoga teaching tradition
• Yoga Asanas
• Asanas beginners to intermediate level
• Sun salutation and its advanced variations
• Proper posture alignment
• Benefits and limitations of Yoga Asanas
• Yoga Diet & mindful eating
• Basic Anatomy & Physiology as applied to yoga
• Ethics for yoga teachers
Part 2 – Techniques & Training
• Understanding Five Principles of Asana Sequencing
• Movement in Yogasana
• Contraindications
• Misalignments
• Adaptations
• 80+ Asanas
• Standing, kneeling, seating, supine, prone, inversion and balancing asanas.
• Contraindications & Benefits of each Asana
• Get confidence in Postures with use of Props
• Surya Namaskar- different variations
• Basic elements of Asanas and Pranayamas, Mudras & Bandhas.
• Transitioning into Asana – Transitioning out of Asana.
• Classical Surya Namaskara & Astanga Surya Namaskara
• Standing forward bending – Balancing & Twisting Asana.
• Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana,
• Seated forward bending & twisting Asanas.
• Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas.
• Inverted Asana
• Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders.
• Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence.
• Foundational yoga postures and their proper alignment.
• Loosening & stretching Practices
• Fundamental yogic breathing pra
Professional Yoga Teacher Training
We deeply believe that yoga is not only an ancient art, but also a very precious treasure which is extremely helpful in our contemporary world. It is especially beneficial for individuals suffering from psycho-somatic disorders.
Our yoga school has a team of experienced and highly qualified teachers from various yogic styles and traditions. We come together to share the knowledge and benefits of yoga with students – on a practical and theoretical level. We work towards integrating ancient yogic traditions into our contemporary world and promoting yoga as an art of living as well as a very effective path to well-being of the body, mind and soul.
We believe that everyone has different needs and preferences. To give you choice and variety we teach different styles of Hatha Yoga, in 300 hr Multi-Style yoga includes Hatha Yoga & Vinyasa Yoga. We deeply understand the anatomical differences as well as limitations and pre-dispositions, which we are all born with. Our trainings are focused on adjustments for students of all levels. Our 300-hour yoga teacher training courses are internationally recognized and registered with Yoga Alliance USA.
ABOUT US
Our Karuna Yoga Vidya Peetham ATTC is an accredited 300 hour program by Yoga Alliance USA, which provides aspiring yoga teachers with a complete teacher training experience. Our team consists of highly trained teachers from all over India and the world who bring their own unique styles, focus areas and approaches together to create a comprehensive and well-rounded training. Meet our team at https://karunayoga.in/about-us/.
Karuna Yoga Vidya Peetham founder and lead trainer Dr. S. Karuna Murthy, M.Sc, Ph.D, E-RYT 500, who has trained several graduates in International Yoga Teacher Trainings over the last 20 years, will guide you individually to deepen your personal practice and teaching capacities.
300 HOUR ADVANCED YOGA TEACHER TRAINING COURSE IN BANGALORE, INDIA.
Karuna Yoga Vidya Peetham’s Advanced Teacher Training program is designed for those students who have completed an approved 200 Hour Teacher Training as designated by the Yoga Alliance, USA. The 300-Hour advanced yoga teacher training course builds upon the fundamental concepts taught in the 200-hour course and deepens your understanding and practice. The 300 Hour Yoga Teacher Training
Course in Bangalore, India prepares you to teach yoga principles, methods, alignment, modifications and techniques that are more advanced than those in the 200-hour course.
In the 300-hour program we concentrate on the art of teaching yoga, the sequencing of yoga classes based on multi-style yoga. It includes Hatha Yoga, & Vinyasa Yoga, alignment & adjustments, and the healing aspect of yoga.
This is a second level of training which allows you to advance your yoga teaching skills and become an expert in many teaching styles for many different kinds of students.
Our experienced teachers will train you in several aspects of Yoga
Yoga Styles
• Hatha Yoga (B.K.S. Iyengar Alignment Principles & Satyananda Style), & Vinyasa Yoga.
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Yoga is a Profitable & Knowledgeable Business
• Start earning money immediately after completing the course. Working as freelance (part time or full time) Yoga Trainer.
• After getting International Yoga Certification, you are eligible to work as a yoga expert anywhere in the world.
• Become financially stable with an additional income.
• Start your Own Yoga Studio, we will guide you.
• Increase your knowledge, skill, and experience with lifetime of yoga learning and continuing education.
• Get your own unique voice and tone as Yoga Teacher.
• Organize Yoga Workshops, Yoga Seminars and increase your Yoga knowledge so financially become sounder.
1. Theory and Practice of Hatha Yoga
• Yoga Asanas
• Asanas beginners to intermediate level
• Sun salutation and its advanced variations
• Proper posture alignment
• Benefits and limitations of Yoga Asanas
2. Asana
• Understanding Five Principles of Asana Sequencing
• Movement in Yogasana
• Contraindications
• Misalignments
• Adaptations
• 80+ Asanas
• Standing, kneeling, seating, supine, prone, inversion and balancing asanas.
• Contraindications & Benefits of each Asana
• Get confidence in Postures with use of Props
• Surya Namaskar- different variations
3. Techniques Training and Practice
• Basic elements of Asanas and Pranayamas, Mudras & Bandhas.
• Transitioning into Asana – Transitioning out of Asana.
• Classical Surya Namaskara & Astanga Surya Namaskara
• Standing forward bending – Balancing & Twisting Asana.
• Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana,
• Seated forward bending & twisting Asanas.
• Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas.
• Inverted Asana
• Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders.
• Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence.
4. Teaching Methodology
Classroom Set up and Orientation
Ethics in Teaching and Touching
Yoga Marketing
Course Content
The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, Kriyas and Meditation. This course also covers additional topics on Karma Yoga, Bhakti Yoga, Patanjali Yoga sutra, Yoga Philosophy, Hatha Yoga-based anatomy, and physiology.
Yoga Styles
• Hatha Yoga(B.K.S. Iyengar Alignment Principles & Satyananda Style) Vinyasa & Gentle Yoga
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Curriculum
Theory and Practice of Hatha Yoga
• Yoga Asanas
• Asanas beginners to intermediate level
• Sun salutation and its advanced variations
• Proper posture alignment
• Benefits and limitations of Yoga Asanas
Course outlook
1. Techniques Training and Practice
• Basic elements of Asanas and Pranayamas, Mudras & Bandhas.
• Transitioning into Asana – Transitioning out of Asana.
• Classical Surya Namaskara & Astanga Surya Namaskara
• Standing forward bending – Balancing & Twisting Asana.
• Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana,
• Seated forward bending & twisting Asanas.
• Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas.
• Inverted Asana
• Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders.
• Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence.
2. Teaching Methodology
• Classroom Set up and Orientation
• Business approach
• Querying new students
• Ethics in Teaching and Touching
• Practice Teaching Observation
• Yoga Marketing
• Transitioning into Asanas
• Transitioning out of Asanas
• Seven Principles of Hands on Adjustments
• Basic Arc Structure of Classes
• Principles of Sequencing Asana
3. Yoga, Anatomy and Physiology
• Pranas, Upa-pranas, Chakras, Nadis, Pancha Kosa(five-layer of existence)
• Introduction to Human Anatomy and Physiology.
• Respiratory System, & Musculoskeletal System.
• Types and functions of bone. Skeletal system and asana.
• Kinesiology: To understand different movement of human body at minor and major joints levels.
4. Yoga Philosophy
• Karma Yoga, Bhakti Yoga, Jnana Yoga, & Raja Yoga
• Taittiriya Upanisad, & Mandukya Upanisad
• Patanjali Yoga Sutras (astanga yoga)
• Ethics: Dharma, Artha, Kama, Moksa. Brahmacharya, Grihastha, Vanprastha, Sanyasa Ashrama.
5. Practicum
• Practicing of Asana, Pranayama, Mudras, Kriyas, & Bandhas
• Practicing the basics of assisting and adjusting
• Methodology of Asana, cont
The document describes a 200-hour yoga foundation certification course offered in J.P. Nagar, India. The course costs INR 25,000 for Indians and USD 500 for foreigners, and takes place over 2 months. It covers yoga theory, techniques, asana, pranayama, mudras, bandhas, and meditation. Students will learn proper alignment, sequencing, and be able to teach basic yoga upon completion. Exams include practical and written components, and graduation provides RYT-200 international certification.
RYT – 200 Hr Level – 1 Yoga Foundation Certification Course (YFC)
Course Duration: 02 Months
Course Fee: INR 25,000 for Indian citizens only, for foreigners USD 500.
Upcoming Batches of Yoga Foundation Certification Course (YFC) RYT – 200 Hr Level – 1
This accredited Offline/online yoga foundation certificate course is designed for those who wish to begin and have little knowledge of the origin, philosophy and different teachings of yoga. It is an ideal starting point for those who wish to learn more on their path to becoming a teacher. Many people may just want to improve the quality of their lives with hatha yoga practices and this is a perfect course for them.
Aim and Objectives
The objective of this course is to provide support for understanding the basic of yoga practices like asana, pranayama, mudra, bandha, yoga Nidra, meditation, philosophy and principles for basic yogic life style. This also helps to bring the holistic vision of Yoga and spiritual lore as a way of life dominated by health & strength, peace and efficiency harmony and growth; to solve the problems of the modern society and to build ideal social orders.
Yoga Styles
Hatha Yoga(B.K.S. Iyengar Alignment Principles & Satyananda and Gentle Yoga
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Yoga is a Profitable & Knowledgeable Business
• Start earning money immediately after completing the course. Working as freelance (part time or full time) Yoga Trainer.
• After getting International Yoga Certification, you are eligible to work as a yoga expert anywhere in the world.
• Become financially stable with an additional income.
• Start your Own Yoga Studio, we will guide you.
• Increase your knowledge, skill, and experience with lifetime of yoga learning and continuing education.
• Get your own unique voice and tone as Yoga Teacher.
• Organize Yoga Workshops, Yoga Seminars and increase your Yoga knowledge so financially become sounder.
Course Syllabus
Part 1 – Theory
Yoga, the Need of the hour & Basis of Yoga
Theory of Yogic practices, Asanas, Pranayama, Kriyas, and Meditation
Meaning
Definition of Yoga
History of Yoga
Karuna yoga teaching tradition
Yoga Asanas
Asanas beginners to intermediate level
Sun salutation and its advanced variations
Proper posture alignment
Benefits and limitations of Yoga Asanas
Yoga Diet & mindful eating
Basic Anatomy & Physiolog
8 Surprising Reasons To Meditate 40 Minutes A Day That Can Change Your Life.pptxHolistified Wellness
We’re talking about Vedic Meditation, a form of meditation that has been around for at least 5,000 years. Back then, the people who lived in the Indus Valley, now known as India and Pakistan, practised meditation as a fundamental part of daily life. This knowledge that has given us yoga and Ayurveda, was known as Veda, hence the name Vedic. And though there are some written records, the practice has been passed down verbally from generation to generation.
These lecture slides, by Dr Sidra Arshad, offer a simplified look into the mechanisms involved in the regulation of respiration:
Learning objectives:
1. Describe the organisation of respiratory center
2. Describe the nervous control of inspiration and respiratory rhythm
3. Describe the functions of the dorsal and respiratory groups of neurons
4. Describe the influences of the Pneumotaxic and Apneustic centers
5. Explain the role of Hering-Breur inflation reflex in regulation of inspiration
6. Explain the role of central chemoreceptors in regulation of respiration
7. Explain the role of peripheral chemoreceptors in regulation of respiration
8. Explain the regulation of respiration during exercise
9. Integrate the respiratory regulatory mechanisms
10. Describe the Cheyne-Stokes breathing
Study Resources:
1. Chapter 42, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 36, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 13, Human Physiology by Lauralee Sherwood, 9th edition
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
Histololgy of Female Reproductive System.pptxAyeshaZaid1
Dive into an in-depth exploration of the histological structure of female reproductive system with this comprehensive lecture. Presented by Dr. Ayesha Irfan, Assistant Professor of Anatomy, this presentation covers the Gross anatomy and functional histology of the female reproductive organs. Ideal for students, educators, and anyone interested in medical science, this lecture provides clear explanations, detailed diagrams, and valuable insights into female reproductive system. Enhance your knowledge and understanding of this essential aspect of human biology.
Our backs are like superheroes, holding us up and helping us move around. But sometimes, even superheroes can get hurt. That’s where slip discs come in.
Rasamanikya is a excellent preparation in the field of Rasashastra, it is used in various Kushtha Roga, Shwasa, Vicharchika, Bhagandara, Vatarakta, and Phiranga Roga. In this article Preparation& Comparative analytical profile for both Formulationon i.e Rasamanikya prepared by Kushmanda swarasa & Churnodhaka Shodita Haratala. The study aims to provide insights into the comparative efficacy and analytical aspects of these formulations for enhanced therapeutic outcomes.
Local Advanced Lung Cancer: Artificial Intelligence, Synergetics, Complex Sys...Oleg Kshivets
Overall life span (LS) was 1671.7±1721.6 days and cumulative 5YS reached 62.4%, 10 years – 50.4%, 20 years – 44.6%. 94 LCP lived more than 5 years without cancer (LS=2958.6±1723.6 days), 22 – more than 10 years (LS=5571±1841.8 days). 67 LCP died because of LC (LS=471.9±344 days). AT significantly improved 5YS (68% vs. 53.7%) (P=0.028 by log-rank test). Cox modeling displayed that 5YS of LCP significantly depended on: N0-N12, T3-4, blood cell circuit, cell ratio factors (ratio between cancer cells-CC and blood cells subpopulations), LC cell dynamics, recalcification time, heparin tolerance, prothrombin index, protein, AT, procedure type (P=0.000-0.031). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and N0-12 (rank=1), thrombocytes/CC (rank=2), segmented neutrophils/CC (3), eosinophils/CC (4), erythrocytes/CC (5), healthy cells/CC (6), lymphocytes/CC (7), stick neutrophils/CC (8), leucocytes/CC (9), monocytes/CC (10). Correct prediction of 5YS was 100% by neural networks computing (error=0.000; area under ROC curve=1.0).
- Video recording of this lecture in English language: https://youtu.be/kqbnxVAZs-0
- Video recording of this lecture in Arabic language: https://youtu.be/SINlygW1Mpc
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
- Video recording of this lecture in English language: https://youtu.be/Pt1nA32sdHQ
- Video recording of this lecture in Arabic language: https://youtu.be/uFdc9F0rlP0
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
2. Introduction
What is the spine?
Your spine, or backbone, is your body's central support structure. It
connects different parts of your musculoskeletal system. Your spine helps
you sit, stand, walk, twist and bend.
The column of bone known as the vertebral column surrounds and protects
the spinal cord. The spine can be categorized according to level of the
body: i.e., cervical spine (neck), thoracic spine (upper and middle back),
and lumbar spine (lower back).
Back injuries, spinal cord conditions and other problems can damage the
spine and cause back pain
What are the spine segments?
The 33 vertebrae make up five distinct spine segments. Starting at the
neck and going down toward your buttocks (rear end), these
segments include:
3. Cervical (neck): The top part of the spine has seven vertebrae
(C1 to C7). These neck vertebrae allow you to turn, tilt and nod
your head.
Thoracic (middle back): The chest or thoracic part of the spine
has 12 vertebrae (T1 to T12). Your ribs attach to the thoracic
spine. This section of the spine bends out slightly to make a
backward C-shape called the kyphotic curve.
Lumbar (lower back): Five vertebrae (L1 to L5) make up the
lower part of the spine. Your lumbar spine supports the upper
parts of the spine. It connects to the pelvis and bears most of
your body’s weight, as well as the stress of lifting and carrying
items. Many back problems occur in the lumbar spine.
Sacrum: This triangle-shaped bone connects to the hips. The
five sacral vertebrae (S1 to S5) fuse as a baby develops in the
womb, which means they don’t move. The sacrum and hip bones
form a ring called the pelvic girdle.
Coccyx (tailbone): Four fused vertebrae make up this small
piece of bone found at the bottom of the spine. Pelvic floor
muscles and ligaments attach to the coccyx.
What are the parts of the spine?
A healthy spine has three natural curves that make an S-shape.
These curves absorb shocks to your body and protect your spine from
injury. Many different parts make up your spine:
Vertebrae: The spine has 33 stacked vertebrae (small bones)
that form the spinal canal. The spinal canal is a tunnel that
houses the spinal cord and nerves, protecting them from injury.
Most vertebrae move to allow for a range of motion. The lowest
vertebrae (sacrum and coccyx) are fused together and don’t
move.
Facet joints: These spinal joints have cartilage (a slippery
connective tissue) that allows vertebrae to slide against each
other. Facet joints let you twist and turn, and they provide
4. flexibility and stability. These joints can develop arthritis and
cause back pain or neck pain.
Intervertebral disks: These flat, round cushions sit between the
vertebrae and act as the spine’s shock absorbers. Each disk has
a soft, gel-like center (the nucleus pulposus) surrounded by a
flexible outer ring (the annulus). Intervertebral disks are under
constant pressure. A herniated disk can tear, allowing some of
the nucleus’ gel substance to leak out. Herniated disks (also
called bulging, slipped or ruptured disks) can be painful.
Spinal cord and nerves: The spinal cord is a column of nerves
that travels through the spinal canal. The cord extends from the
skull to the lower back. Thirty-one pairs of nerves branch out
through vertebral openings (the neural foramen). These nerves
carry messages between the brain and muscles.
Soft tissues: Ligaments connect the vertebrae to hold the spine
in position. Muscles support the back and help you move.
Tendons connect muscles to bone and aid movement.
Spinal Disc and Pain
Spinal discs are located in between each of the vertebral bodies along the
back bone and may also be referred to as an intervertebral disc, spinal disc, or
disk.
As a disc degenerates, the soft inner gel in the disc can leak back into the
spinal canal. This is known as disc herniation, or herniated disc. Once inside
the spinal canal, the herniated disc material then puts pressure on the nerve,
causing pain to radiate down the nerve leading to sciatica or leg pain (from
a lumbar herniated disc) or arm pain (from a cervical herniated disc).
Some Common Reason for Spinal Pain:
According to research up to 80% of people experience back pain at
some point. Vertebrae and disks can wear down with age, causing
pain. Other common conditions that affect spine health include:
Bad posture while sitting or standing
5. Incorrect breathing pattern
Less water intake
Poor diet and life style
Not enough Rest
Less sunlight exposure
More workload and tension
Injury
Chronic Disease like Artheritis
Types of Spinal Movement
There are four types of possible movement of spine has been observed.
Flexion ( forward Bend)
Extension (Tadasana)
Axial Rotation
Cervical Rotation(Side Bend)
How yoga helps for Back Pain
In today's time, our lifestyle leaves our back vulnerable to pain on account
of bad posture. Yoga helps increase strength in very specific muscles and
muscle groups. Holding positions in yoga is not intended to be uncomfortable.
However, it does require concentration and specific use of muscles throughout
the body. Muscle strength improves by remaining in these yoga positions and
incorporating various movements.
Many of the postures in yoga gently strengthen the muscles in the back, as
well as the abdominal muscles. Back and abdominal muscles are essential
components of the muscular network of the spine, helping the body maintain
proper upright posture and movement. When these muscles are well
conditioned, back pain can be greatly reduced or avoided.
Here are some points how yoga helps in improving spinal health
Improves postures
Strengthen Muscles
6. Increase flexibility
Increase Breath Awareness
Increase Body Awareness
Decrease Tension
More core stability to support Spine
Dynamic movement
Cat and cow
Begin in Child’s Pose. Take 5 long deep full breaths here,
slowing your breaths to a 4-count inhale and a 4-count exhale.
On the next inhale, rise up to your hands and knees, with your
hands directly under your shoulders and your knees under your
hips and with a long, neutral spine.
As you inhale, lift your tailbone and drop your belly as you look
up, drooping your spine into Cow Pose.
As you exhale, draw your tailbone in and round your spine,
dropping your chin toward your chest as you pull your belly in
and arch your spine into Cat Pose
Neck Movement
Practicing yoga is an excellent way to get rid of neck pain. One study found
yoga to provide pain relief and functional improvements in neck for people
7. who did yoga for nine weeks. Through the practice, you can learn to release
any tension you’re holding in your body.
Yoga may be useful in treating even chronic neck pain.
Ear-to-shoulder stretch
Sit in sukhansana or sit on a chair with an erect back and relaxed
shoulders placing hands on the knees.
Take your right hand and place the palm over the left ear.
Gently push your head tilting it towards the right until your right ear
touches the right shoulder.
Then bring the head back to the center and release your hand.
Repeat the same on your left switching the hands
Eagle arms pose with chin tilt
Assume a comfortable seated pose.
Bring your arms in front and hook the right elbow in the left elbow’s
crook.
8. Tangle and squeeze the arms such that the palms are joined in front of
the face.
Now, try to tilt your chin towards the chest slightly.
Hold it for a while and then release the neck and arms. Do it for 5
times.
Repeat with other hand
Thread the needle pose
Begin in table-top position bringing the knees under the hips and wrists
under the shoulders.
Lift your right hand off the floor and pass it to the left under the left arm
with right palm facing up.
Press your left palm against the floor and pass the right arm to the left
until the right shoulder comes to the floor.
Simultaneously turn your neck and rest it over the neck roll to look
towards the left.
Hold the pose as such for 30 seconds and then come up to rest in
child’s pose for a few breaths.
Repeat it on the other side.
9. Cow-face pose
Begin in a comfortable seated pose or by crossing the legs stacking the
knees pointing the feet to the sides.
Hold a yoga strap with your left hand and raise the left arm bending the
elbow pointed upward hanging strap behind the back.
Take your right arm behind your back bending the elbow pointing down
and grasp the lower end of the strap with the right hand.
Try to keep the hands as close as possible to enhance the stretch. Now
change hand and repeat 4 to 6 times with alternate hand
Then release and repeat it by switching the legs position
Side Bending pose
Traingle Pose
10. Begin standing at the top of your mat with your feet hip-distance apart
and your arms at your sides.
Step or hop your feet wide apart, about 4 to 5 feet.
Turn your right foot out 90 degrees so your toes are pointing to the
top of the mat. Center your right knee over your right ankle. Pivot
your left foot slightly inward so your back toes are at a 45-degree
angle.
Inhale and raise your arms out to the sides in line with your
shoulders, so they’re parallel to the ground and aligned directly over
your legs. With your palms facing down, reach actively from fingertip
to fingertip.
As you inhale, reach forward with your right hand and draw your left
hip back. Deepen the crease of your right hip and release your right
hand down to your shin or a block placed behind your right shin. Turn
your left palm forward, with your finger tips reaching toward the sky,
and twist your chest open toward the sky. Soften your left hip down
slightly.
Gently turn your head to gaze up at your right hand. Draw your chin
in toward your throat to lengthen the back of your neck.
Stay and breathe for up to 5 breaths, opening the chest on each
inhale and drawing your ribs and navel in on each exhale.
Inhale to stand and repeat on the other side.
Twisting Asanas
Standing:
Twisted Triangle
Begin in Mountain Pose (here ) with your feet hip-distance
apart. Step your left foot behind you about 3 to 4 feet and
11. release your left heel to the ground. Adjust your feet as needed
so the heels of your front and back feet are aligned.
Place your right hand on your right hip and inhale to lift your left
arm to the sky. Draw your right hip back as you reach forward
with your left hand. Twist over and down toward your right foot.
Place a block on the outside of your right foot and adjust it to
any height you need, then place your left hand flat on the block.
(If this is too uncomfortable, move the block to the inside3 4 5
of your right foot instead.) Rotate your chest and torso to the
right, opening your right shoulder toward the sky as you draw
your right hip back. Reach your right arm straight up in line with
your left and look up. If this hurts your neck, look down at the
ground instead.
Stay here for 5 breaths, inhaling to release a little and exhaling
to twist deeper from your navel. Press down into your feet to
rise up to stand and step forward into Mountain Pose before
switching your feet
Twisted Parswakona
Begin in Mountain Pose (here ) at the top of your mat. Inhale
your arms up and exhale over your legs into a Standing
Forward Bend (here ). As you inhale, reach your left leg back
behind you into a Low Lunge (here ). Exhale as you bring your
left knee to the ground, and inhale as you raise your arms up
on either side of your head into a modified High Lunge.
Stack the joints by making sure your right knee is in line with
your right ankle. This is important for stability. Place your left
knee under your left hip.
12. Bring your hands together at your heart as if in prayer and
begin to twist from the navel, hooking your left elbow to the
outside of your right knee. Draw your right shoulder back to
open your chest, and draw your thumbs to the center of your
chest.
You can keep your left knee on the ground for balance, or tuck
your toes under and lift your knee off the ground, drawing the
right hip back. You can stay with your hands in prayer or open
your arms wide with your left hand toward the ground and your
right arm opening up toward the sky.5 6 7 Take your gaze up
and stay for 5 breaths. The inhale will be a bit constrained
because of the twist, but you can release a bit to breathe in.
Sitting:
Ardha Matsyendra
Begin by sitting on your mat with your legs crossed. Place the
sole of your right foot on the ground with your knee pointing up
toward the sky, keeping the left leg open on the mat. Sit up tall,
hugging your right shin into your chest.
Now cross your right leg over your left. Place the sole of your
right foot outside your left thigh and your left foot on the outside
edge of your right buttock.
Inhale while you lift your arms up above your head and exhale
while you twist to the right, placing your left elbow on the
outside your right knee, index finger and thumb together, and
your right fingertips on the ground4 5 6 7 behind you. Look
back behind your right shoulder.
13. Inhale to lengthen your spine and exhale to twist deeper,
spiraling from your center. Draw your right hip down and reach
the crown of your head up toward the sky.
Tuck your chin in slightly to lengthen the back of your neck and
roll your shoulders back to lift your chest.
Stay here for 5 to 8 breaths. When you’re ready to release, do a
counter twist to the left, releasing your head toward the ground
on the outside of your left hip to flood the right side of your body
with prana, or life force, and to flush out the internal organs.
Repeat on the left side.
Bharadwaj Asana
Begin in a seated position with your legs crossed. Place the
sole of your left foot on the ground and reach for your left ankle.
Slide the top of this ankle down and back and place the top of
your foot on the ground. Adjust yourself so that your heel is
outside your left hip and your thigh is pointing forward. This
puts you into half of a Hero’s Pose.
Roll your right thigh and hip open as you draw your left inner
thigh down and roll onto your right hip slightly.
Inhale your arms up toward the sky and twist to the right as you
exhale, placing your right fingertips to the ground behind you
and your left hand on4 5 6 7 1 2 your right knee.
Twist all the way to the right. Lift your chest by wrapping your
shoulder blades around your upper spine and drawing your
shoulders down.
14. Keep your chest open and twisting to the right, but look past
your left shoulder and down to lengthen the right side of your
neck. Stay here for 5 to 8 breaths, inhaling to lift your chest and
lengthen your spine, and exhaling to ground your hips and twist
deeper from the navel.
When you’re ready to release, do a counter twist to the left,
and then switch leg
Supine:
Jathar Parivtrasana
Begin by lying on your back and hugging your knees to your
chest. Take a few breaths here to allow your body to sink into
the ground, releasing your lower back.
Keeping your knees together, press the outside of your right
knee with your left hand to push both knees toward the ground
on your left side, twisting as you exhale. Inhale to open your
right arm wide out to the side in line with your right shoulder.
Release your right ear toward the ground and gaze out past
your right hand.
If your knees do not easily come to the ground, place a folded
blanket or4 5 block under your left knee. Try to keep both
shoulders on the ground.
Stay here for 8 to 10 breaths, twisting and releasing deeper
with each exhale.
Bring your knees back up together and hug them to your chest
for a couple of breaths, before releasing your knees to the right
and twisting to the left.
15. Relaxing Asanas
Mountain
Come on to your hands and knees with your hands directly
under your shoulders and with your knees under your hips.
Root down through your thumb and index finger as you roll your
shoulders back and away from your ears. Tuck your toes under
and lift your hips to the sky as you lengthen your legs behind
you and draw your heels toward the ground.
Bend your knees slightly. Draw your chest toward your thighs to
stretch open your shoulders and lengthen your neck. Then
slowly straighten your legs again as you continue to press your
hands into the ground, and release (relax) your head between
your arms.
Keep your gaze between your feet. Take 5 deep breaths. As
you exhale, push your heels closer to the ground. Release into
Child’s Pose
Child’s Pose
Come on to your hands and knees. Send your hips back toward
your heels, laying your chest on the tops of your thighs. Stretch
your arms forward and2 rest your head on the ground with your
eyes closed. Another variation is to stretch your arms back by
your sides and release your hands by your heels for a deeper
restorative experience.
16. Take 5 long, deep breaths, slowing down to a 4-count inhale
and a 4-count exhale. With each exhale, send your sit bones
down toward your heels to release the lower back.
Extended Puppy Pose
To start the posture, Place your all fours in the table position, with
your hips directly over the knees.
While doing so, keep your shoulders over the writs.
Exhale, and slowly walk your hands forward towards the corner of the
yoga mat until your hips and knees come perpendicular.
Don’t allow the knees to spread wider than the hips; it can cause
compression in the sacrum.
Active your arms by pressing into the palms and lifting your elbows
away from the ground.
Make sure that you don’t let your elbows spread out and your
shoulders inward.
Allow your neck to relax and lengthen your spine in both directions.
Hold the pose for 6-7 breaths and then slowly lift your forehead and
walk back towards the body to come in table position.
Side Bend Asanas-
Traingle Pose
17. Begin standing at the top of your mat with your feet hip-distance apart
and your arms at your sides. Step or hop your feet wide apart, about
4 to 5 feet.
Turn your right foot out 90 degrees so your toes are pointing to the
top of the mat. Center your right knee over your right ankle. Pivot
your left foot slightly inward so your back toes are at a 45-degree
angle.
Inhale and raise your arms out to the sides in line with your
shoulders, so they’re parallel to the ground and aligned directly over
your legs. With your palms facing down, reach actively from fingertip
to fingertip. As you inhale, reach forward with your right hand and
draw your left hip back.
Deepen the crease of your right hip and release your right hand
down to your shin or a block placed behind your right shin.
Turn your left palm forward, with your finger tips reaching toward the
sky, and twist your chest open toward the sky. Soften your left hip
down slightly. Gently turn your head to gaze up at your right hand.
Draw your chin in toward your throat to lengthen the back of your
neck. Stay and breathe for up to 5 breaths, opening the chest on
each inhale and drawing your ribs and navel in on each exhale.
Inhale to stand and repeat on the other side.
Backbend Asans-
Sphinx or Half cobra
Begin by lying facedown on the ground. Draw your legs together.
Bend your elbows and place your hands by your upper ribs. Draw
your elbows toward each other to lift the shoulders. Press strongly
into your hands to lift your head, shoulders, and chest off the ground
as you inhale.
18. Keep your chin slightly down to lengthen the back of your neck. Turn
your gaze upward between your eyebrows.
Stay for about 3 breaths, pressing your weight into your hands and
the tops of your feet.
Cobra
Begin by lying facedown on the ground. Bend your elbows and slide
your hands down so they’re in line with your bottom ribs. Press down
into your hands and the tops of your feet and straighten your arms,
lifting your head, chest, abdomen, pelvis, and thighs off the ground.
Draw your shoulders away from your ears as you press down through
your thumbs and index fingers. Move your chest forward and up
between your arms, and press your pelvis down to lengthen your
spine. Lower your chin3 slightly to protect your neck as you take your
gaze up.
This is an intense pose, so take 1 to 5 breaths before slowly exhaling
back into Downward-Facing Dog (here ) or Child’s Pose (here ). If
you don’t yet have the flexibility to accomplish this pose as described,
you can place blocks under your hands to bring the ground to you.
Camel
19. 1. Kneel with body upright and hips stacked over the knees. Take
padding (a blanket or fold your mat so it is double thickness) under
your knees if they are sensitive.
2. Draw your hands up the side of your body until your palms reach the
sides of your rib cage. Let your thumbs rest on the back of the ribs as
the other four fingers wrap around the sides and fronts of the rib cage
with elbows pointing out. With this grip, use your hands to lift the rib
cage up for support as you start to open your chest toward the
ceiling.
3. Maintain the position of your chest as you reach your hands back one
at a time to grasp your heels. If you need a little more height, tuck
your toes under. Otherwise, the tops of the feet can be flat on the
floor.
4. Bring your hips forward so that they stay over your knees.
5. If it feels good, let your head come back, opening your throat. If that
doesn't work for your neck, you can keep the chin tucked instead.
6. Release by bringing your chin toward your chest and hands to your
hips. Firm your abs and support your lower back with your hands as
you slowly bring your body to an upright kneeling position.
Bridge
Lie down on your back and bend your knees with your feet hip-
distance apart and your heels close to your buttocks. Place
your arms by your sides. Widen your heels and turn your toes
in slightly. This widens the sacrum and narrows the hip points
to protect your lower back from injury.
Root down into the mounds of your big toes. Inhale to lift your
hips and chest up toward the sky, keeping your feet anchored
and your knees pressing toward each other. Scoot your
shoulders under you to widen your chest and interlace your
20. fingers, drawing your palms together under your spine. Press
down into the ground with your arms and feet to lift up your
pelvis and chest.
Allow your gaze to focus on your heart center. Deepen your
breathing into your chest, expanding your rib cage for 5
breaths.
When you’re ready to come down, release your hips to the
ground and drop your knees toward each other to ease the
lower back. You can slowly swing your knees from side to side
to gently massage your spine.
Wheel Pose
Lie down on your back and bend your knees with your feet hip-
distance apart and your heels close to your buttocks. Place
your arms by your sides. Widen your heels and draw your toes
in slightly. This widens the sacrum and narrows the hip points
to protect your lower back from injury.
Reach your arms straight up and bend your elbows to plant the
palms of your hands on the ground on either side of your head.
Place your fingers under the tips of your shoulders and point
your elbows straight up.
Exhale to root down into your feet and hands, and rise up to the
crown of your head, drawing your elbows in and keeping them
in line with your shoulders. Breathe in and draw your knees
directly over your ankles. Exhale to press down equally into your
hands and feet to straighten your arms and legs.
21. Keep drawing your knees and elbows in, and feel free to walk
your feet toward your hands until you feel equal weight on your
hands and feet.
Drop your gaze back to the ground between your hands, and
stay here for up to 5 breaths. Release down by first drawing
your chin into your chest to lengthen the back of your neck, and
then slowly placing the back of your head on the ground,
followed by your upper back, middle back, and lower back.
Place one hand on your belly and the other on your heart, and
feel the energy pulsing through your body. Avoid drawing your
knees straight into your chest as a counter pose because it’s
too extreme, especially if you plan on repeating the pose.
Repeat one or two more times, before slowly swinging your
knees from side to side to neutralize and massage your spine.
Locust pose
Begin by lying facedown on your mat. Place a blanket under
your hip bones if they’re sensitive. Place your arms down on
the ground by your sides and your forehead to the ground with
your chin tucked in toward your chest.
Press down with the tops of your feet and hamstrings and
stretch your arms back toward your feet, and begin to lift your
head, shoulders, chest, and upper ribs off the ground. Keep
your chin tucked slightly in to protect your neck.
Lift your legs off the ground using your inner thighs, and stretch
your body up by pressing your pelvis and belly down.
22. Stay here for 3 to 5 breaths, with your gaze on the ground a few
inches in front of you. Draw your legs into each other and widen
your chest by drawing your shoulder blades back and closer
together. When you’re ready, lower down to the mat with your
cheek to one side
Bow Pose
Begin by lying facedown on your mat, placing a blanket under
your hip bones if they’re sensitive. Place your arms down by
your sides and your forehead down on the ground with your
chin toward your chest. Draw your pubic bone up to your navel
and your tailbone down toward your feet to lengthen and
protect your lower back.
Bend your knees, bringing your heels up and back toward your
buttocks. Reach back with your hands for your ankles, rolling
your upper arms out and keeping your knees hip-distance
apart.
Flex your feet and press your ankles into your hands, using
your legs to lift your chest off the ground.
Shift your weight onto your belly and lift your thighs, lifting your
legs and5 6 chest higher up as you press down into your belly
and draw your tailbone down.
The breath will be a bit labored, but do your best to not hold your
breath here. Stay for 5 breaths, inhaling to rise a little more and
exhaling to release for 5 breaths. Rest before rising up one or
two more times.
23. Come out of the pose by sliding your hands back alongside
your rib cage and pressing your hips toward your heels into
Child’s Pose
Core Strengthening Asanas
Core strength is important for stronger back. When the core muscle
gets stronger it gives more strength to the back muscle.
Plank Hold
Begin in Plank Pose (here ). Reach your heels back to activate
your legs, and reach forward with your chest by drawing your
shoulders up and away from your ears.
Lift your ribs and navel up and draw your tailbone in to support
your lower back.
Bend your elbows by your sides and lower down to about 3
inches from the ground while continuing to lift your navel and
front body. This is a challenging pose. Hold for 1 to 3 breaths, or
for as long as you can, with your gaze about 6 inches in front of
you. Then drop down or move into Baby Cobra (here ) or
Upward-Facing Dog (here ).
Boat Pose
24. Begin in a seated position on your mat. Hug your knees into
your chest with your hands under your knees, balancing on
your sit bones. Lift your shins parallel with the ground, and lean
back a bit with your hands supporting the backs of your knees
Lift your chest up and shoulders back into a supported Boat
Pose.
Shift your weight slightly forward to the fronts of your sit bones,
and straighten your legs as far as they’ll extend. Let go of your
legs, and reach your arms forward in line with your knees.
Look forward and stay here for 5 breaths, feeling your
aliveness! You’ll experience some shaking, which is totally
normal. Use your abdominal muscles to stay lifted rather than
your back muscles, shoulders, or neck, and release your jaw.
Yoga Nidra
Yoga Nidra is a powerful, ancient form of guided meditation that
induces relaxation and healing of the body, mind and spirit.
Each time you practice yoga nidra meditation, you’re stilling the waves of
the mind through conscious entry into the sleep state.You start with
sensing the body and breathing in specific ways in order to trigger the
relaxation response. The relaxation response balances the sympathetic
and parasympathetic nervous systems, and balances the left and right
brain. Relaxing the brain helps releasing the stress from spine also
Preparation: Please get ready for yoga nidra. Lie down on your back on the
floor and adopt the pose called shavasana. In this position the body should
be straight from head to toe, the legs slightly apart and the arms a little
away from the body, with the palms of the hands turned upwards, (pause)
Adjust everything, your body, position and clothes, until you are completely
comfortable. During yoga nidra there should be no physical movement,
(pause) Close your eyes and keep them strictly closed until you are told to
open them. Take a deep breath and as you breathe out feel the cares and
worries of the day flow out of you. (pause) In the practice which follows you
are going to develop the feeling of relaxation in the body. It is
25. not necessary to make movements or deliberately relax your muscles,
simply develop the feeling of relaxation, (pause) It is like the feeling you
have just before sleep...when relaxation becomes deep, sleep does come
but you should try to keep yourself completely awake, this is very
important. Make a resolution to yourself now that ‘I will not sleep, I will
remain awake throughout the practice.’ (pause) During yoga nidra you are
functioning on the levels of hearing and awareness, and the only important
thing is to follow the voice of the instructor, (pause) You must not try to
intellectualize or analyze the instructions as this will disturb your mental
relaxation. Simply follow the voice with total attention and feeling, and if
thoughts come to disturb you from time to time, do not worry, just continue
the practice, (pause) Allow yourself to become calm and steady...when you
are doing the practice yourself, allow five minutes for this. Do not start too
suddenly, (pause)
Relaxation: Now bring about a feeling of inner relaxation in the whole
body...concentrate on the body and become aware of the importance of
complete stillness, (pause) Develop your awareness of the body from the
top of the head to the tips of the toes and mentally repeat the mantra O-o-
o-m-m-m. (pause) Complete stillness and complete awareness of the
whole body...again O-o-o-m-m-m. (pause) Continue your awareness of the
whole body...the whole body...the whole body, (long pause) Become aware
of the fact that you are going to practice yoga nidra...say mentally to
yourself, ‘I am aware...I am going to practice yoga nidra...repeat this to
yourself again, (pause) The practice of yoga nidra begins now.
Resolve: At this moment you should make your resolve. (pause) The
resolve will have to be very simple...try to discover one naturally. You must
develop a resolve to say at this time, (pause) It should be a short, positive
statement in simple language...stated three times with awareness, feeling
and emphasis, (pause) The resolve you make during yoga nidra is bound
to come true in your life, (pause)
Rotation of consciousness: We now begin rotation of consciousness,
rotation of awareness by taking a trip through the different parts of the
body. As quickly as possible the awareness is to go from part to part.
Repeat the part in your mind and simultaneously become aware of that part
of the body. Keep yourself alert but do not concentrate too intensely.
Become aware of the right hand, (pause)
26. Right side: Right hand thumb, second finger, third finger, fourth finger,
fifth finger, palm of the hand, become aware of your palm, back of the
hand, the wrist, the lower arm, the elbow, the upper arm, the shoulder, the
armpit, the right waist, the right hip, the right thigh, the kneecap, the calf
muscle, the ankle, the heel, the sole o f the right foot, the top of the foot,
the big toe, second toe, third toe, fourth toe, fifth toe...
Left side: Become aware of the left hand thumb, second finger, third finger,
fourth finger, fifth finger, palm of the hand, back of the hand, the wrist, the
lower arm, the elbow, the upper arm, the shoulder, the armpit, the left waist,
the left hip, the left thigh, the kneecap, the calf muscle, the ankle, the heel,
the sole of the left foot, the top of the foot, the big toe, second toe, third toe,
fourth toe, fifth toe...
Back: Now to the back. Become aware of the right shoulderblade, the left
shoulder blade...the right buttock, the left buttock...the spine...the whole
back together... Front: Now go to the top of the head. The top of the head,
the forehead, both sides of the head, the right eyebrow, the left eyebrow, the
space between the eyebrows, the right eyelid, the left eyelid, the right eye,
the left eye, the right ear, the left ear, the right cheek, the left cheek, the
nose, the tip of the nose, the upper lip, the lower lip, the chin, the throat, the
right chest, the left chest, the middle of the chest, the navel, the abdomen...
Major parts: The whole of the right leg... the whole of the left leg...both
legs together, (pause) The whole of the right arm...the whole of the left
arm...both arms together. (pause) The whole of the back, buttocks, spine,
shoulderblades...the whole of the front, abdomen, chest...the whole of the
back and front...together...the whole of the head...the whole body
together...the whole body together... the whole body together. Repeat one
or two rounds gradually decreasing speed. Please do not sleep...total
awareness...no sleeping...no movement, (pause) The whole body on the
floor, become aware of your body lying on the floor, (pause) Your body is
lying on the floor, see your body lying perfectly still on the floor, in this
room, (pause) Visualize this image in your mind, (long pause).
Breathing: Become aware of your breath, (pause) Feel the flow of your
breath in and out of your lungs, (pause) Do not try to change the rhythm, the
breathing is natural, automatic...you are not doing it, there is no effort,
(pause) Maintain awareness of your breath, continue...complete awareness
27. of breath, (long pause) Now concentrate your awareness on the movement
of your navel area...concentrate on your navel movements. (pause) Your
navel is rising and falling slightly with every breath, with each and every
breath it expands and contracts...concentrate on this movement in
synchronization with your breath, (pause) Go on practicing, but be sure that
you are aware, (long pause) Now start counting your breaths backwards
from 27 to 1, like this: 27 navel rising, 27 navel falling, 26 navel rising, 26
navel falling, 25 navel rising, 25 navel falling, and so on. Say the words and
numbers mentally to yourself as you count your breaths, (pause) Be sure
that you don’t make a mistake; if you do, you must go back to 27 and start
again, (long pause) With total awareness that you are counting, go on
counting from 27 to 1. (long pause) Keep on with the practice...no mistakes,
(long pause) Now stop your counting of the navel breath and shift your
attention to the chest, please shift to the chest. (pause) Your chest is rising
and falling slightly with each and every breath, become aware of this,
(pause) Continue concentrating on the movement of the chest and start
counting backwards from 27 to 1, in the same way as before...27 chest
rising, 27 chest falling, 26 chest rising, 26 chest falling, 25 chest rising, 25
chest falling, and so on. Again repeat the words and numbers mentally to
yourself as you count, (long pause) No mistakes, if you make a mistake you
must go back to the start again, to 27. (long pause) Continue counting, 27 to
1, keep on with the practice, counting and awareness, awareness and
counting, (long pause) Cease your counting of the chest breaths and move
your awareness to the throat, please move to the throat, (pause) Become
aware of your breath moving in and out of the throat...become aware of this,
(pause) Concentrate on the movement of the breath and start counting
backwards from 27 to 1 in the same way as before...complete awareness of
counting and the breath, (long pause) No sleeping please, just total
awareness that you are counting, (long pause) Keep on with the practice,
continue counting your breaths in the throat, (long pause) Stop counting
and go now to the nostrils...become aware of the breath moving in and out
of the nostrils, (pause) Concentrate on the movement of the breath in and
out of the nostrils and start counting as before, you know it very well by now,
27 breathing in, 27 breathing out. (long pause) Complete awareness please,
continue counting, no mistakes, (long pause) Keep on with the practice,
continue, (long pause). Stop counting.
Resolve: Now is the time to repeat your resolve...repeat the same resolve
that you made at the beginning of the practice, do not change it...repeat the
resolve three times with full awareness and feeling, (pause)
28. Finish: Relax all efforts, draw your mind outside and become aware of your
breathing...become aware of the natural breath, (pause) Awareness of the
whole body, and awareness of breathing, (pause) Your body is lying totally
relaxed on the floor...you are breathing quietly and slowly, (pause) Develop
awareness of your body from the top of the head to the tips of the toes and
say mentally in your mind O-o-o-m-m-m. (pause) Repeat O-o-o-m-m-m
mentally to yourself twice more, (pause) Become aware of the floor, and the
position of your body lying on the floor... visualize the room around you,
become aware of your surroundings. (pause) Lie quietly for some time and
keep your eyes closed, (pause) Start moving your body and stretching
yourself. Please take your time, do not hurry, (pause) When you are sure
that you are wide awake, sit up slowly and open your eyes. The practice of
yoga nidra is now complete.