Saturday, November 14, 2009

Lower Back Relief Sequence

1hour,2 blocks, 2 blankets, 1 strap, 1 bolster (optional)

Lie on back (with knees bent or bolster under knees)

Relax senses one by one

Pranayama - ujjayi breath review

Apanasana - kees to chest - roll to side to all fours


Down Dog (DD)

Modified plank knees on floor

Cat Chattaranga 9x



Walk up hands to feet

Uttanasana - Standing forward bend (with blocks high knees can bend)

Tadasana - mountain pose

Urdva hastasana - hands over head

Virabhudrasana 2 - warrior #2 - right and left (r&l)

Parsvakonasana - right angle pose r&l

Trikonasana - triangle pose r&l

Vrksasana - tree pose r&l

Virasana - hero pose (on blocks)

Gomukasana - cow face arms in Virasana r&l

Lie back

Setu bandhasana - bridge 2x

Pavan muktasana - wind expeller into

Supta padangustasana - reclining hand to foot pose r&l (with strap)

Reclining ankle to knee r&l

Jathara parivartanasana - reclining twist r&l

Savasana - final relaxation (with bolster under knees)

1 comment:

jindi said...

Ayurveda is a holistic healing science which comprises of two words, Ayu and Veda. Ayu means life and Veda means knowledge or science. So the literal meaning of the word Ayurveda is the science of life. Ayurveda is a science dealing not only with treatment of some diseases but is a complete way of life. Read More
"Ayurveda treats not just the ailment but the whole person and emphasizes prevention of disease to avoid the need for cure."
Ayurvedic Medicine has become an increasingly accepted alternative medical treatment in America during the last two decades.
Benefits of Ayurvedic Medicines
* By using ayurvedic and herbal medicines you ensure physical and mental health without side effects. The natural ingredients of herbs help bring “arogya” to human body and mind. ("Arogya" means free from diseases). The chemicals used in preparing allopathy medicines have impact on mind as well. One should have allopathy medicine only when it is very necessary.
* According to the original texts, the goal of Ayurveda is prevention as well as promotion of the body’s own capacity for maintenance and balance.
* Ayurvedic treatment is non-invasive and non-toxic, so it can be used safely as an alternative therapy or alongside conventional therapies.
* Ayurvedic physicians claim that their methods can also help stress-related, metabolic, and chronic conditions.
* Ayurveda has been used to treat acne, allergies, asthma, anxiety, arthritis, chronic fatigue syndrome, colds, colitis, constipation, depression, diabetes, flu, heart disease, hypertension, immune problems, inflammation, insomnia, nervous disorders, obesity, skin problems, and ulcers.

Ayurvedic Terms Explained

Dosha: In Ayurvedic philosophy, the five elements combine in pairs to form three dynamic forces or interactions called doshas. It is also known as the governing principles as every living things in nature is characterized by the dosha.

Ayurvedic Facial: Purportedly, a "therapeutic skin care experience" that involves the use of "dosha-specific" products and a facial massage focusing on "marma points."

Ayurvedic Nutrition (Ayurvedic Diet): Nutritional phase of Ayurveda. It involves eating according to (a) one's "body type" and (b) the "season." The alleged activity of the doshas--three "bodily humors," "dynamic forces," or "spirits that possess"--determines one's "body type." In Ayurveda, "body types" number seven, eight, or ten, and "seasons" traditionally number six. Each two-month season corresponds to a dosha; for example, the two seasons that correspond to the dosha named "Pitta" (see "Raktamoksha") constitute the period of mid-March through mid-July. But some proponents enumerate three seasons: summer (when pitta predominates), autumn, and winter (the season of kapha); or Vata season (fall and winter), Kapha season (spring), and Pitta season (summer). According to Ayurvedic theory, one should lessen one's intake of foods that increase ("aggravate") the ascendant dosha.