Best Asana For Your Back Muscles

“Dhanurasana ” (The Bow Pose).

Dhanurasana, the basic posture of Hatha yoga is tagged as the Yogic Bow Pose as it resembles a bow when it is performed (“Dhanur” means Bow in sanskrit). Though this famous asana is beneficial for the whole body in numerous ways, the focal point of concentration is the spinal column. In this yoga pose, body and the legs take the shape of the bow, while the hands look like the string.

ESSENCE OF THE ASANA:

1. Gives flexibility to the back.
2. Strengthens back muscles and improves the posture.
3. Relieves back pain.
4. Exceptionally effective in weight loss.
5. Cures constipation and removes excess fat
6. Acts as a cure for dyspepsia, rheumatism and gastro intestinal disorders.
7. Improves digestion and appetite.
8. It is especially beneficial to women as it alleviates the menstrual disorders and improves the reproductive system.
9. Improve the function of liver, pancreas, small intestine and big intestine.
10. Acts as an excellent stress reliever.
11. Strengthens ankles, thighs, groins, chest, and abdominal organs.

This asana also increases energy and counteracts depression. It activates the pancreas and is beneficial for diabetes too.

How to do it?

1. Lie on the ground (on stomach) facing downwards.
2. Relax completely with 2-3 breaths.
3. Inhale slowly and start bending your legs backwards and catch the ankles with the hands as shown.
4. Push your feet away from the head and raise your upper body. Hold the pose for a few seconds, breathing normally. (You will now observe that your body is now in the shape of a bow). In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.
5. Now after 15-20 seconds exhale slowly and come back to the starting position.
6. Repeat this cycle for 4- 5 times daily.

Initially, you will find it easier to lift your knees with legs apart (one leg a time); as you grow on flexibility, aim to perform the Bow with legs together.

NOTE: If you are suffering from high Blood pressure, severe back pain, hernia, migraine or any recent surgery, consult your physician before practicing ‘DHANURASANA’.

UPLIFT ENLIGHTEN AND RISE TO A WHOLE NEW FEELING OF HEALTHY BLISS.

Low back pain and it’s management in Ayurveda

Low back pain is one of the most common pain disorders today .Usually it starts as an acute sharp pain or stiffness in the lower back.In most cases this is relieved with absolute rest.Most of the people try pain balms,oils,hot fomentation and analgesics before they plan for a consultation.If not relieved with all these simple measures,bear in mind Back pain is only a symptom and it  can have many underlying reasons. Make sure to discuss your individual symptoms  with your doctor to determine the correct  diagnosis and treatment plan.
Common causes of back pain involve disease or injury to the muscles, bones or nerves of the spine.Poor posture,  osteoporosis, scoliosis, Sprain or strain of muscles or ligaments in the area can also lead to low back pain.Over weight, Lack of proper exercise or incorrect exercise can also lead to low back pain. Pain arising from abnormalities of organs within the abdomen, pelvis, or chest may also be felt in the back.This referred pain can be noticed  in Aappendicitisaneurysms, kidney diseases, bladder infections, pelvic infections, and ovarian disorders are a few. Even normal pregnancy can cause back pain.
When a nerve is directly irritated  (nerve impingement) due to a herniation (or bulging) of the disc,the pain tends to be sharp, affecting a specific area, and numbness in the area of affected nerve supplies.Some of the major causes of Low back pain are briefed below.

Herniated discs develop as the spinal discs degenerate or grow thinner. The jellylike central portion of the disc bulges out of the central cavity and pushes against a nerve root. Inter vertebral discs begin to degenerate usually in thirties.

Sciatica pain usually travels down to one lower extremity.Usually a shooting pain like electricity, burning sensation or tingling .The pain can range from slightly annoying to totally unbearable.

 

* Spondylitis is termed as noninfectious inflammation of the spine.This can cause stiffness and pain in the spine that is particularly      worse in the morning. Ankylosing spondylitis typically begins in adolescents and young adults.
Spondylosis occurs when inter vertebral discs lose their moisture and volume with age.This decreases the disc height. Even minor trauma or sprain during this condition can cause inflammation and nerve root impingement.

 
  • spinal stenosis  (spinal-canal narrowing) may be seen in persons who experience  pain radiating down both lower extremities while standing for a long time or walking even short distances. Disc degeneration coupled with disease in joints of the low back may be the reason.
  • Cauda equina syndrome is considered as a medical emergency .Disc material expands into the spinal canal, which compresses the nerves.Since the spinal cord is directly compressed, apart from pain, possible loss of sensation, and bowel or bladder dysfunction can occur.Inability to control urination (incontinence) or the inability to begin urination can also be noticed.
  • Fibromyalgia is seen in a person with generalised muscle ache, tenderness, stiffness and fatigue. The pain may feel like a deep ache, or a shooting, burning pain and may get worse with activity, cold or damp weather, anxiety, and stress.
  • Myofascial pain is characterized by pain and tenderness over localized trigger points, Decreased  range of motion in the involved muscle groups, and pain radiating in a characteristic distribution but restricted to a peripheral nerve.Pain is relieved with stretching.
    • Osteomyelitis ( Infection of the bones of the spine) can also cause low back pain.
    • Cancerous tumors can also be a source of skeletal pain.
  • Viral infections like herpes zoster seen in Shingles  can also cause inflamation of  the nerves from the spine.This can occur in the thoracic area to cause upper back pain or in the lumbar area to cause low back pain
Ayurvedic Treatment for Low back pain.
 Detailed physical examination is necessary in all the cases. Blood test,X ray and  MRI may be  helpful in some cases for the precise diagnosis.
 Ayurvedic treatment for Low back pain is planned according to the severity, duration and  nature of the disease.Most type of back pains responds well with Ayurveda treatment.Promising results are seen in patients with spine related cases and quality of life can be improved with this.Pain management is done by proven Ayurvedic measures.Herbal oils are used for treatments.
Ayurvedic line of back pain management is done in an extensive way for the cure and comfort of the patients.The main procedures are given below.
Therapeutic massage may be indicated in some cases to relax the muscles.
Medicated kizhi,This helps to reduce pain and inflammation.
Sneha  Dhara Helps to reduce swelling and muscle spasm.
Njavara Kizhi helps to strengthen the muscles and tendons and prevents further degeneration of discs..
Kadee vasthi  helps for the nourishment for disc material
Sneha Vasthi and Kashaya vasthi (medicated enema) may be advised to detox the body.