Asanas to relieve back pain.

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The Bow Pose (Dhanura-asana) Instruction:

1		Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
2		Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
3		While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
4		Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
5		Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.

Comments:

The most obvious benefit of the dhanur-asana is that it restores flexibility to the spine. Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all sorts of digestive disorders and discomforts. Strain or fatigue in the legs is also released after a few repetitions. Extended practice will help develop upper-body strength.

Durations/Repetitions:

The dhanur-asana is either held for the duration of the inhaled or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.

Variations:

The two variations of the dhanur-asana have to do with the method of breathing and the amount of arch of the back. As one progresses with this asana and is able to hold the posture for a longer period of time, the posture can be held while slow, rhythmic breathing is maintained through the nostrils. As the spine becomes more flexible try drawing the feet closer to the head. Some are able to join the top of the head to the soles of the feet although this is certainly not necessary to accomplish the dhanur-asana.

"Let the body, from navel to toes, touch the ground, the palms placed upon the ground, and raise gently the upper part of the body (from navel to head) like a snake. This posture increases the gastric fire; it destroys all diseases and by constant practice leads to the awakening of Kundalini." 

The Cobra Pose (Naga-asana) Instruction:

1		Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
2		Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.
3		Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
4		Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.
5		Exhale and reverse the process to return to position #1.

Comments:

If you find it uncomfortable holding the breath while the posture is held, breath gently through the nostrils. Some may find that they are able to arch the spine back even more than in the initial arch in step 3. In this case try "walking" the hands toward the pelvic region and stretching the head further back.In addition to the obvious benefits to the spine and lower back, the standard variation of the naga-asana strengthens the wrists and stretches the muscles in the chest. By maintaining a constant exertion to create a greater arch in the spine, the stomach and pelvic muscles are strengthened. Greater strength in these areas can be cultivated by performing the variation where the arms remain on the ground. B.K.S. Iyengar, a renowned expert in yoga-asanas, claims that displaced spinal discs can be placed back in their original position by practicing the naga-asana.

Durations/Repetitions:

Hold the posture for either the duration of a held inhaled breath or from one-half to three minutes. Repeat the naga-asana two to five times.

Variations:

The are two variations to the naga-asana. For the first, keep the arms alongside the body with the palms facing down and lift the head and chest off the ground. This variation requires a little more strength in order to get the full arch of the spine. The second variation is for those who have a great deal of flexibility in the lower back. At the peak of the naga-asanabend the knees and attempt to touch the top of the head with the soles of the feet. "Posture should be steady and comfortable. By relaxation of effort and meditation on the "Endless" (ananta) posture is mastered." Fish Pose (Matsya-asana) Instruction: 1 Lie flat on the back in the shava-asana. 2 Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor. 3 Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer. 4 Return to the shava-asana. Comments: The matsya-asana creates a great expansion and stretching of the chest which helps relieve upper respiratory congestion as well as benefits the heart. Additionally, the sinus are drained and opened from the inversion of the head, stretching of the neck and pressure placed on the top of the head. The thyroid and parathyroid glands are stimulated as well. Durations/Repetitions: Since this is not a difficult posture, it is recommended that you breath while holding it for between two and four minutes. If you are uncomfortable breathing, hold the posture for the duration of the inhaled breath. Repeat two or three times. Variations: There is one major variation in the matsya-asana and it is a bit more challenging than the one described above (illustrated above). It calls for beginning the posture in padma-asana or the full lotus seated posture and then lying flat on the back while the legs are still locked. From there on the posture is done the same way as described above. The Half Moon Pose (Ardha-chandra-asana) Instruction: 1 Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward. 2 Bring the hands together at the chest with palms lightly pressed against each other (the Anjali-mudra). 3 Inhale and raise the arms straight up keeping the palms pressed lightly together. 4 Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep your knees straight while holding posture. 5 Slowly return to the tada-asana. Comments: The ardha-chandra-asana is a basic stretching and balancing pose that benefits principly the lower back, abdomen and chest. It is equally suitable for use in your stretching routine as well as formal asana practice.This pose is also one the postures that are are sequenced in surya-namaskar (the Sun Salutation). Durations/Repetitions: Repeat ardha-chandra-asana two to three times. "Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of the right hand, and place the face on the palm of the right hand, and fix the gaize between the eye-brows. This is called Matsyendra-posture."  The Half Spinal Twist Pose (Ardha-matsyendra-asana) Instruction: 1 Sit in any comfortable cross-legged position. 2 Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip. 3 Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh. 4 While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand. 5 Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left. 6 Repeat the posture the other side by reversing directions 2-6. Comments: The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It sooths stiff necks and upper back tension caused by stress, poor posture, or prolonged periods of sitting in one position. The alternating compression and release of the abdominal region flushes this area with blood and massages the internal organs. Muscles of the stomach and hips are also toned from repeated practice of the Half Spinal Twist. Durations/Repetitions: The posture can be held for as long as you are comfortable. (One repetition consists of performing the posture on each side. Two to three full repetitions should be done at each session. The Triangle Pose (Trikona-asana) Instruction: 1 Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward. 2 Separate the feet slightly further than shoulder distance apart. 3 Inhale and raise both arms straight out from the shoulders parallel to the floor with the palms facing down. 4 Exhale slowly while turning the torso to the left, bend at the waist and bring the right hand down to the left ankle. The palm of the right hand is placed along the outside of the left ankle. The left arm should be extended upward. Both legs and arms are kept straight without bending the knees and elbows. 5 Turn the head upward to the left and gaze up at the fingertips of the left hand. Inhale and return to a standing position with the arms outstretched. 6 Hold this position for the duration of the exhaled breath. Exhale and repeat steps 4 - 6 on the opposite side. Comments: The trikona-asana is an excellent posture to do early in your routine. The forward bending and lifting stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms as well as increases the flow of blood to the head. The muscles of the thighs and calves as well as the hamstrings are stretched. The slight twist of the spine creates suppleness in the spinal discs and relieves lower back discomforts.The posture can be held longer by breathing gently through the nostrils rather than holding the breath. Another variation is to perform thetrikona-asana rapidly thereby giving it a slightly aerobic effect. Durations/Repetitions: Remain in the forward bending position for the duration of the exhale breath. Do two or three repetitions (one repetition consists of bending forward on both sides).