| Friday, October 10, 2008
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Yoga Poses for Depression
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Yoga’s regulating and energizing properties can help alleviate many of the symptoms of mild depression. The following postures activate and move prana in the body, open the heart center, stimulate and nervous system and balance the body-mind-spirit.
A slow, gentle practice is recommended; do not overexert yourself or you may end up more tired than you began. Practice as often as possible; daily is most beneficial.
Yoga is contraindicated with severe depression or other serious mental disorders. A yoga practice should be used to supplement conventional therapy, not replace it.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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Yoga is useful supplement to conventional therapy for diabetes, helping to bring the body into balance. Many studies have reported the beneficial effect of the practice of yoga on diabetes, confirming that the practice of postures can stimulate the insulin producing cells in the pancreas. Any pose that compresses the abdomen will help stimulate the pancreas, with prone (belly down) poses being the most effective.
Stress has been shown to play an important role in diabetes by elevating blood glucose levels and increasing the odds of developing certain complications, such as heart disease, stroke and infections. Yoga and meditation are the two best practices to reduce stress and yoga has been shown to dramatically lower cortisol levels in the body.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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Spinal stenosis is a narrowing of the spaces in the spine where the spinal cord and nerve roots transverse. The narrowing of these passageways results in pressure on the spinal cord and/or nerve roots that exit the spine creating pain, numbness, tingling and weakness. The spinal passageways can be further closed off due to inflammation that arises after these tissues become irritated. Central stenosis is narrowing of the central cannal where the spinal cord travels. Lateral stenosis is the narrowing of the openings between vertebrae where the nerve roots exit the spine.
For central stenosis, backbends can close off the spinal canal and must be approached with caution, backing off if symptoms are reproduced. Forward bends open the canal diameter and will help to reduce symptoms. For lateral stenosis, side bending and twisting away from the painful side will open up the spaces between the vertebrae to reduce pressure on the nerve roots and alleviate symptoms. For both types of stenosis, practice inversions to reduce inflammation and use poses that emphasize good posture and lengthen the spine.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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Yoga can alleviate the symptoms of minor viral infections as well as boost the immune system to help the body recover from illness. Stress reducing poses keeps the immune system strong to help prevent and cure the common cold. Chest opening upper back bends will activate the primary organ of the immune system, the thymus gland, located in the center of the chest. Inversions increase the passive circulation of the lymphatic system, which is responsible for the production and circulation of the immune cells to defend the body from the viruses and bacteria.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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Scoliosis is the presence of abnormal lateral (side-to-side) curves and rotations in the spinal column. Yoga's emphasis on the spine as well as its overall healing abilities and innate promotion of correct posture make it an important alternative therapy to prevent the progression of, and potentially reduce the abnormal spinal curvature of scoliosis. Yoga is also a powerful remedy to reduce scoliosis' symptoms of back pain, muscle tightness, fatigue, and decreased lung capacity.
Practice twists, forward and back bending poses that target the area of your spine where the scoliosis is most present. Always maintain a concentrated focus on the alignment of the spine in all poses, and imagine or visualize the spine lengthening and realigning as you hold and breath in each pose.
Caution: It is important to not practice any poses that cause any pain or that reproduce or aggravate your symptoms of scoliosis.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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Spondylolisthesis is a condition when a vertebra slips forward over a lower vertebra due to a congenital defect or fracture. It usually affects either the fourth or the fifth lumbar vertebra in the lower back. In some instances, this may lead to spinal cord or nerve root compression, back pain, and numbness or weakness in the legs. The low back pain that results from Spondylolisthesis can be reduced by first by gently stretching the hamstrings and then by slowly strengthening the back muscles and abdominal muscles. You also want to choose postures that focus on good spinal alignment. End with a long shavasana with bolster under knees and/or a folded blanket under the low back to support the low back.
Caution: Back bends are contraindicated and postures that combine twisting and forward bending are not recommended. In forward bends, keep the back flat and long. If a yoga pose causes any pain, tingling, or numbness, stop immediately. Move into the poses slowly and gently; use long hold times and practice slow deep breathing in the poses. Any movements that increase your symptoms should be avoided.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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| Wednesday, July 23, 2008
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Yoga Poses for Asthma
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Difficulty breathing, tightness in the chest, coughing and wheezing can be alleviated through practice of both yoga and pranayama. Back bending postures open the chest improving both lung and heart functioning. Practice upper back bends and chest opening postures if it is harder to exhale during asthma attacks. Practice forward bends and lower back bending poses if it is more difficult to inhale. Inverted postures drain excess mucus from the lungs and balance the immune system. Calming poses can be practiced with all types of asthma, but will be especially helpful for people with excess stress.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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A herniated disc occurs when the nuclear pulposus, the inner material of the disc, pushes through a tear in the disc’s membrane, and compresses the nerve exiting the spinal cord. Ninety percent of disc herniations occur in the lower two lumbar vertebrae where the spine has the most flexibility. Symptoms of a herniated disc include: pain in back and/or leg; stiffness, numbness, weakness or tingling in leg or back; and/or shooting pain down leg.
With a posterior (backside) disc herniation, back bends will help reduce inflammation and help press the nucleus back into the disk. Spine lengthing poses will reduce the pressure on the disks and improve posture. Twists will help improve circulation of blood, fluids and energy to the effected area. Forward bends and poses that round the back are contraindicated. As the disks can rupture in different areas other than posterior, please check with your MD / PT to make sure the following poses are appropriate to your specific condition.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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| Wednesday, July 23, 2008
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Yoga Poses for Kyphosis
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Because of its emphasis on proper posture, yoga can help reverse the abnormal “hunchback” curve of the spine that occurs in postural kyphosis.
Upper back bending poses will help reverse the “hunchback” curve as well as stretch the muscles on the front of the torso which often have become chronically tight in this condition. Spine lengthening poses promote good posture and proper alignment of the vertebrae. Weight bearing back bends will strengthen the back muscles to assist the holding of a corrected posture.
Cautions and Contraindications: Kyphosis caused by osteoporosis, severe scoliosis, and ankylosing spondylitis may benefit from the therapeutic use of these poses, but it is highly recommended that you consult with a medical professional before starting a yoga practice. If the spine has developed Osteoporosis or Osteopenia, deep backbends like camel, bow and wheel can be painful and even cause injury and should be avoided or approached with great caution.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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| Wednesday, July 23, 2008
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Yoga Poses for Lordosis
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Because of its emphasis on proper posture, yoga can help reverse the “swayback” curve that occurs in postural lordosis.
To correct this “swayback” curve, you must learn to "tuck your tailbone under" to help flatten the low back through the engagement of the abdominal and core muscles of the body. Use poses that round the low back engage the “tailbone tuck” to reverse the “swayback” curve and to stretch the muscles of the low back. Building strength through poses that engage the core muscles of the abdominals and low back will be most helpful. Spine lengthening poses promote good posture and proper alignment of the vertebrae.
Cautions and Contraindications: Lordosis caused by osteoporosis, severe scoliosis, spondylolisthesis, and ankylosing spondylitis may benefit from the therapeutic use of these poses, but it is highly recommended that you consult with a medical professional before starting a yoga practice. If the spine has developed Osteoporosis or Osteopenia, deep backbends like camel, bow and wheel can be painful and even cause injury and should be avoided or approached with great caution.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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| Tuesday, April 22, 2008
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Yoga Poses for Knee Pain
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Knee pain can be alleviated through practice of both yoga postures that stretch and strengthen the muscles around the knee joint. Make sure that the knee stays in line with the ankle and does not twist in or out. Avoid seated postures that have the knee turned out to the side (like bound angle, seated head to knee). When doing postures with the knees on the floor, make sure you use a blanket or other padding so you do not feel any pain or intense pressure.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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| Tuesday, April 22, 2008
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Yoga Poses for Hip Pain
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Hip pain can be alleviated through practice of yoga postures that stretch and strengthen the muscles around the hip joint. Make sure that the knees do not experience any pain in these postures.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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| Tuesday, April 22, 2008
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Yoga Poses for Back Pain
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Arthritic and general back pain can be alleviated through practice of yoga postures that stretch and strengthen the muscles around the vertebrae. Use Back Strengthening Poses to strengthen the muscles around the spine, as well as to activate the kidneys and tonify the body. Use Back Releasing Poses to reduce tension and muscle pain and to increase spinal mobility.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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An acute strain can be caused by a trauma, an injury, or by over-stressing or over-stretching the muscles. A strain produces symptoms of mild to moderate pain, muscle spasms, decreased muscle strength, and reduced range of motion. Chronic strains are usually the result of overuse--prolonged, repetitive movement of the muscles and tendons, and can lead to tendonitis . A gentle practice of spinal lengthening, forward folding and back bending poses will circulate prana and blood to help heal a strained back and alleviate pain. Yoga poses that promote good posture, strengthen the abdominals and stretch the hamstrings will also be helpful.
For an acute phase of pain, yoga is not appropriate for 48 hours or until the acute period passes. If a yoga pose causes any pain, tingling, or numbness, stop immediately. Move into the poses slowly and gently; use long hold times and practice slow deep breathing in the poses. Any movements that increase your symptoms should be avoided. End with a long shavasana with bolster under knees and/or a folded blanket under the low back to support the low back.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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| Friday, April 18, 2008
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Yoga Poses for Anxiety
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Besides the calming effects of a general yoga practice, restorative poses, inversions and forward bends are especially calming to the body and mind, helping to reduce and prevent excessive anxiety. If symptoms of fatigue, depression and heart palpitations are present, the qi or energy of the heart center may be weak, and heart opening poses would both strengthen and calm the heart chakra. Twists, hip opening poses and sidebends will all help to balance the emotions, and thus help reduce feelings of anxiety.
Click on an image or posture name for detailed instructions, contraindications and modifications.
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| Tuesday, August 14, 2007
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The Third Chakra: Power
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The third Chakra, Manipura (lustrous gem), is located at the solar plexus (between belly button and bottom of rib cage). Its color is yellow and its issues are personal power, self esteem, willfulness and energy.
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