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BASIC BACK EXERCISES FOR BACK PAIN RELIEF - SERIES 1 In todays world backache is a common problem amongst the young & old alike. There are many causes of backaches physical, emotional, mental. A major contributing factor however is the lack of sufficient physical exercise combined with day-to-day activities that gradually weaken and ultimately damage the back. Yoga, practiced regularly, can help give you relief from back pain and will also strengthen and keep the muscles and ligaments of your back flexible. Exercise 1

Lie on back, arms by the side. Breathe in, stretch your arms up over your head Interlock the fingers and stretch upwards, feet pointing forward. Hold, breathing normally. Exhale and bring arms down by your sides.

Exercise 2

Lie flat on back, arms beside you. Bend your right knee to chest, foot pointing forward. Interlock the fingers below the knee and bring the knee close to the chest. Hold the position for a few seconds and relax the back. Go back to start position Repeat with left leg, then go back to start position. Now draw both your knees to your chest. Hold the position, breathing normally. Try and relax the back. Come back to start position

Exercise 3

Sit with your legs stretched out. Place palms behind you as shown with fingers pointing forward. Pushing down on the palms, slowly push the chest forward, arch the back and drop the head back as shown. Hold, breathing normally. Slowly come back to starting position.

BASIC BACK EXERCISES FOR BACK PAIN RELIEF - SERIES 2

Today we continue with exercises that will give you some relief from back-pain. Work at your own pace and at your own level of flexibility. The goal is to stretch the muscles in a way that they are not strained while doing something they may not have done for a long time. Exercise 1

Lie on stomach, legs straight, feet together, soles upward, forehead on floor. Place palms below and to side of the shoulders, elbows tucked in close to the body. Inhale, slowly raise head and upper body, keeping navel on the floor, elbows bent as shown. Hold, breathing normally. Exhale as you slowly come down to start position.

Exercise 2

Lie on stomach, legs straight, feet together, soles upward, forehead on floor. Place your palms below and to side of the shoulders, elbows tucked in. Inhale and raise the head and upper body. Lift both palms off the ground as shown and hold, breathing normally. Exhale and slowly resume start position.

Exercise 3

Lie on stomach, legs straight, feet together, soles upward. Interlock the fingers behind the back. Inhale and pull your arms back, raising head and upper body as shown. Hold position breathing normally. Exhale as you come back to start position.

Exercise 4

Lie on stomach, legs straight, feet together, arms by side. Place your palms by your chest, elbows tucked in. Inhale and raise your upper body till your navel. Straighten your arms, raise your torso as shown, tuck your toes in and look up. Hold for 10-30 seconds, breathing normal. Slowly resume start position.

BASIC BACK EXERCISES FOR BACK PAIN RELIEF - SERIES 3 Exercise 1

Lie on stomach, legs straight, arms stretched forward. Inhale; raise one leg and opposite arm at same time. Keep shoulder in line with the ear and raised leg in the centre of the bodyline. Hold for 10-30 seconds, exhale and lower arm and leg. Repeat the other side.

Exercise 2

Lie on stomach, legs together and both arms stretched forward. Inhale and raise legs, upper body and arms at same time as shown. Keep the shoulder in line with the ear. Hold for 10-30 seconds, breathing normally. Exhale and lower arms and legs.

Exercise 3

Lie on stomach with chin on floor and palms under the thighs. Inhale and raise one leg as high as possible.

Hold for 10-30 seconds. Exhale and bring leg slowly down. Repeat with other leg.

Exercise 4

Lie on stomach with chin on floor and palms under thighs. Inhale and raise both legs as high as you can. Hold for a few seconds. Exhale and slowly lower the legs. Back Strengthening Exercises

The back is an amazing structure with the spine at the core and the muscles around it to give it the flexibility and movement it needs in everyday life. The next few articles will focus on asanas that strengthen the back muscles, ensuring that your back remains relaxed, supple, strong and flexible. Exercise 1 (824)

Lie on stomach with arms bent, palms placed below shoulders and elbows tucked in. Tuck toes in. Inhale and raise one leg as high as you can. Hold for 10-30 seconds Exhale and slowly lower leg Repeat other side.

Exercise 2 (825)

Lie on stomach with arms bent, palms placed below shoulders, elbows tucked in. Inhale and raise one leg as high as you can. Bend other leg and place foot as shown to support the leg. Hold 10-30 seconds. Slowly release bent leg and come back to starting position.

Exercise 3 (826)

Lie on stomach with toes tucked in, palms placed below shoulders as in previous position. Lift your hips and butt as shown. Interlock hands behind the back and pull arms upwards as shown. Hold for 15-30 seconds Slowly release the arms and come back to starting position.

Exercise 4 (827)

Lie flat on stomach, chin on floor, legs together, feet stretched out, soles upward. Interlock hands behind head, supporting the sides of the neck with the thumbs Inhale and raise upper body.

Hold for 15-30 Exhale and come down.

Back Strengthening Exercises The following asanas strengthen the back, shoulders, arms, abdominal muscles and removes mid-backache. Caution: Those with severe lumbar and cervical pain should not do these. Should be avoided by those with a weak heart, high blood pressure, Hernia, colitis, peptic or duodenal ulcers. Exercise 1 (828)

Lie flat on your stomach, feet together, arms by your side. Bend one knee Reach back with both hands and clasp the ankle Inhale and raise the upper body while tensing leg muscles and pushing your feet away from the body. Hold for 10-20 seconds. Exhale and slowly come back to start position.

Exercise 2 (829)

Lie flat on stomach, legs together, arms beside the body, chin on floor Bend both knees. Reach for your toes or ankles and grip them firmly.

Inhale and raise your upper body while tensing the leg muscles and pushing your feet backwards. Hold for 10-20 seconds. Exhale and slowly release the legs and come down.

Exercise 3 (830)

Lie flat on stomach, legs together, arms beside the body. Bend one knee. Reach back with the same side arm and grip the ankle. Inhale and raise upper body while tensing the leg muscles and pushing your foot away from the body. Stretch out opposite arm as shown. Hold for 10-20 seconds. Exhale, release and come down.

Back Strengthening Exercises Exercise 1 (831)

Get down on all fours, palms directly under your shoulder, fingers facing forward, knees in line with your hips, soles upward. Inhale and stretch one leg up as high as possible keeping hip muscles tight Stretch out the opposite arm, shoulder in line with the ear. Hold for 30 60 seconds. Repeat with other leg and alternate arm.

Exercise 2 (832)

Stay on all fours as in step 1 of previous exercise. Look straight ahead, stretch one leg up straight and parallel to floor. Inhale and bend the knee of raised leg. Reach back with the same side hand. Grip the toes and pull the leg up as shown. Keep arms straight. Hold for 30 60 seconds. Come back to start position. Repeat with other leg and alternate arm.

Exercise 3 (833)

Get down on all fours as in step 1 of Exercise 1. Curve the back down as shown. Looking straight ahead, inhale and raise one arm as shown. Keep shoulder level with ear. Hold for 30-60 seconds. Repeat with other arm.

Back Strengthening Exercises Exercise 1 (836)

Stand on knees, knees together with arms by your side, feet tucked in. Slowly lean back, reach back with right arm and grip right heel. Inhale, raise left arm, slowly arch backward stretching arm behind you as shown. Hold for a few seconds breathing normally. Slowly raise arm, straighten up and resume start position. Repeat with the other arm.

Exercise 2 (837)

Stand on knees, knees a little apart, feet stretched out. Lean back, catch hold of right heel with right hand and then the left heel with left hand. Push the abdomen forward, drop the head back and arch backward as far as you can. Hold as long as comfortable, breathe normally. Slowly release one hand, then the other and come back to start position.

Exercise 3 (838)

Stand on knees, knees a little apart, feet stretched out. Turn body slightly, reach back with right hand and catch hold of left foot. Stretch left arm back over the head as shown. Hold as long as comfortable, breathing normal. Slowly return to start position.

Exercise 4 (839)

Kneel on the floor, knees together. Sit back on your heels, keeping back straight. Inhale and raise your arms above your head. Exhale slowly and bend the body forward so that forehead rests on floor, palms face downward. Hold position breathing normally. Inhale, come up. Exhale and resume start position.

Yoga for Back Relaxation Exercise 1 The following asana relaxes & improves the flexibility and strength of the back. It also helps remove postural defects like a rounded back.

Caution: Practice this gently and slowly and avoid jerks. Step 1

Get down on all fours, arms straight, palms under your shoulders, fingers facing forward, knees in line with your hips.

Step 2

Inhale and raise head and look up as you create an intense dip in your back. Hold position and your breath for a few seconds.

Step 3

Exhale and drop head down and arch back as shown. Hold breath and maintain position for a few seconds. Resume start position. Do 10 15 rounds.

Advanced Asanas for the Back - 1 The following asana stretches the back, helps get rid of stiff hip joints and helps in curing asthma. Caution: Do not hold your breath. Should be avoided by people with weak wrists. Should not be practiced in any illness or when tired. Step 1

Lie flat on your back. Bend your knees and place your feet near your hips. Place your palms underneath your shoulders with your fingers pointing towards your feet.

Step 2

Raise your hips. Arch your back, shifting your weight onto your hands.

Step 3

Pushing up, raise your head and upper body as far as you can. Hold for 10-30 seconds breathing normally.

Step 4

Slowly lower the hips. Straight the legs. Bring arms down by the sides.

Step 5

To relax the back:

Bend the knees pull them towards the chest as shown. Hold for 10 30 sec. Normally breathing.

Advanced Asanas for the Back - 2 The following asanas strengthen the back muscles and removes stiffness from the spine.

Caution: Raise your hips slowly and make sure you dont come down with a jerk. Exercise 1

Lie on back, arms by side, palms facing down. Bend legs and position a foot apart. Press palms down and slowly raise hips. Hold position 30 seconds, breathing normal. Slowly lower your hips to the ground.

Exercise 2

Repeat first 3 steps above. Place hands below the hips and support them. Raise one leg so that it is vertical. Hold 15 - 30 seconds, breathing normal. Slowly lower leg, hips to the ground. Repeat other side.

Exercise 3

Repeat Exercise 2. After raising one leg, keep one hand supporting the hip and straighten one arm as shown. Hold 15-30 seconds, breathing normal. Slowly lower arm, leg, hips to ground. Repeat other side

Exercise 4

Lie on back, arms by side, palms down. Bend legs, position a foot apart. Support waist with both hands and slowly raise back and hips. Stretch out one leg straight with foot facing the ground. Stretch out the other leg as shown. Hold for 30 seconds, breathing normal. Slowly bring your legs back one-by-one, remove hands, lower hips, straighten legs.

Advanced Asanas for the Back - 3

The following asanas strengthen back muscles, removes fat from abdomen, stretches and shapes outer thighs and removes double chin. Caution: people with severe lower backache and stiff knee-joints should avoid this asana. Exercise 1 Step 1

Bend right leg to bring knee in front of the body and stretch the other behind. Place palms in front, place front heel away from groin.

Step 2

Inhale slowly, cup your fingers and stretch your upper body backwards and look at the sky.

Step 3

Inhale and slowly stretch both arms up, join palms.

Hold 20 30 seconds Slowly lower arms, straighten up. Repeat with other leg.

Exercise 2

Repeat step 1 as above. Take arms behind back and hold wrist of one hand. Inhale, stretching arms behind and lifting upper body backwards, head looking up at the sky. Hold 20-30 seconds, slowly release.

Exercise 3

Repeat step 1 as above. Bend back leg at knee. Lift both arms above head, bend. Arch the upper body, look up at sky, catch hold of toes of bent

Advanced Asanas for the Back - 4

BACKWARD-BENDS FOR STRETCHING THE BACK - 1 These asanas open the chest and shoulders and stretch and strengthen the back. They also strengthen the thighs, hamstrings and calf muscles and stretch and open up the groin and inner thighs. Caution: People with heart problems and high blood pressure should not practice this posture. Those with back pain and weak knees should avoid step 4 in Exercise 1, step 2 in Exercise 2 and step 3 in Exercises 3-4. Exercise 1 (856)

Stand straight with legs wide apart and hands on hips. Turn one leg and your upper body to one side and bend front knee. Raise your arms up over your head, keep them straight, palms together. Lower the hips and bend backwards as much as comfortable. Look up. Hold for 10-30 seconds. Repeat with other leg.

Exercise 2 (857)

Repeat the first two steps of Exercise 1, keeping hands on hips. Raise one arm up over your head, palm facing up and bend backwards as much as is comfortable. Look up. Hold for 10-30 seconds Repeat the other side.

Exercise 3 (858)

Repeat the first two steps of Exercise 1. Take both arms behind the back and catch hold of the wrists. Stretch arms up and bend backwards, looking up - as shown. Hold for 10-30 seconds. Repeat the other side.

Exercise 4 (859)

Repeat the first two steps of Exercise 1 Bend the front knee

Interlock the hands behind the head and bend backwards as much as comfortable, looking up. Hold for 10-30 seconds Advanced Asanas for the Back - 5 FORWARD-BENDS FOR STRETCHING YOUR BACK 2

Yesterday we did asanas in which we stretched backwards. Today we focus on forward bending asanas that massage and tone the abdomen, open up the hips and stretch the hamstring muscles. They also increase blood flow to the head, improve metabolism, concentration and vitality. Caution: Those with high blood pressure or severe back problems should not perform these. Exercise 1 (860)

Stand with feet together, back straight. Exhale and bend forward from the waist to touch forehead to knees, palms either holding your ankles or resting flat on the floor. Hold for 10-30 seconds, breathing normal. Inhale as you come back to start position.

Exercise 2 (861)

Stand with feet wide apart, back straight Catch hold your wrists behind back Exhale and bend forward from the hips, stretching the arms up as shown. Hold for 10-30 seconds, breathing normal. Inhale as you come back to start position.

Exercise 3 (862)

Stand with feet wide apart, back straight. Exhale and bend forward from the hips. Catch hold of the ankles as shown and rest the head on the floor. Hold for 10-30 seconds, breathing normal. Inhale and slowly come back to start position.

Exercise 4 (863, 864)

Stand with feet together, back straight, arms raised parallel to floor. Exhale and bend forward from the hips so that back and arms parallel to floor. Now raise upper body, arching the back as shown so that the body forms a vshape. Hold 10-30 seconds, breathing normal.

TWISTING POSTURES FOR THE BACK - 1 Till now we have focused on asanas that bend the spine backwards and forwards. Today we concentrate on asanas that stretch the back in a spinal twist and increase flexibility of the back, tone spinal nerves and relieve muscular back spasms. They also massage the abdominal organs and help digestive problems. Caution: should be avoided by pregnant women and those with hernia, hyper-thyroidism and peptic ulcers. Exercise 1 (869)

Sit with your back straight, legs stretched out. Bend right knee. Place the right palm slightly behind the level of the hips. Bring left hand to the outer side of the right leg and place beside right ankle. Look over shoulder. Hold for 10-30 seconds, breathing normal. Repeat on the other side.

Exercise 2 (870)

Sit with one knee bent on ground, place other leg across it. With the opposite arm, lock knee from outside and grasp foot. Fold other arm behind the back, twist the spine and look back. Hold for 10-30 seconds, breathing normal. Repeat the other side.

Exercise 3 (871)

Sit with back straight, both knees bent. Take one arm, lock the opposite knee from outside and grasp foot. Fold other arm behind the back, twist the spine and look back. Hold for 10-30 seconds, breathing normal. Repeat the other side.

Exercise 4 (872)

Sit with back straight, place both arms behind you as shown, fingers pointing away from body. Bend one leg, place foot below kneecap. Gently twist spine, take the knee towards the floor on opposite side. Hold for 10-30 seconds, breathing normal. Repeat the other side.

TWISTING POSTURES FOR THE BACK 2 Yesterday we looked at postures that twisted the upper spine. Today, in our last article on the back, we look at asanas that twist and stretch the spine and lower back. These improve blood circulation and tone the spinal nerves. They stretch the stomach muscles and improve digestion and massage internal organs like the kidneys and spleen. They also create a mild stretch and tone the hamstrings. Caution: People with severe back conditions should avoid these postures. This concludes yoga for back care. From tomorrow we tackle the sides and love handles. Exercise 1

Lie flat on your back, legs together, arms spread out, palms down. Stretch the toes forward Hold 10-30 seconds, breathing normal. Relax the toes.

Exercise 2

Lie flat on back with arms stretched out, palms down. Bend one leg, place foot on other knee. Gently twisting the spine, drop upright knee towards floor. Keep both shoulders on floor and look in opposite direction. Hold 10-30 seconds, breathing normal. Repeat other side.

Exercise 3 (877)

Lie flat on back, arms stretched out. Raise one leg up, keeping knee straight. Keeping both shoulders on ground, lower leg across the body towards floor. Hold the toes and look in opposite direction. Hold 10-30 seconds, breathing normal. Repeat other side.

Exercise 4

Lie on back, arms stretched out, knees bent, shoulder-width apart. Gently twisting spine, take the knees sideways to the floor. Look in opposite direction. Hold 10-30 seconds, breathing normal. Repeat other side.