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Corpse: Lie flat on your back in a relaxed position, arms resting at
your sides, palms down, and legs lying naturally, with knees turned
out slightly. If it hurts your back to have your knees turned outward,
do this pose with knees bent, feet flat on the floor. Breathe in and
out for a few seconds while allowing any tension to leave the body.
Cat Stretch: Start out on your hands and knees with a flat back. Your
hands should be directly under your shoulders with fingers spread.
Knees should be directly under the hips. Head is held loosely so that
you are looking at the floor between your hands. Inhale, and as you
exhale, arch your back toward the ceiling, tuck your chin in to your
chest so that you are looking at your navel, and tuck your tailbone
underneath. Hold, then release back into your original position.
Wind Releasing Pole: Lie flat on your
back as in Corpse pose. As you inhale, bend your knee, place your
hands right below the knee, and draw your leg towards your chest. Your
left leg should remain flat on the floor. Exhale and bring your
forehead up to touch your knee. Inhale, and then as you exhale, return
to your original position. Repeat with the other leg.
Sage Twist: Warning for this pose—it
involves twisting your back, so you should take particular care not to
twist too far or you risk aggravating any existing back pain. This
should be a gentle stretch; twist just as far as is comfortable. Sit
on the floor with both legs out in front of you. Bend your right knee,
lift your right leg over your left, and place your right foot on the
floor next to your left knee. Sitting with spine straight, place your
left elbow on the right side of your right knee. Bend your left arm so
that your left fingertips are touching your right hip, while at the
same time, twisting to look over your right shoulder. This is where
you need to be careful not to twist too far. Hold for a few seconds,
release, and repeat on the opposite side.
Palm Tree: Stand with feet facing
forward, arms at your sides, weight distributed evenly on both feet.
Raise both arms over your head, interlock your fingers, and turn your
hands so that your palms are facing upward. Next, place your palms on
your head and turn your head so that you are looking slightly upward.
Stretch your arms upwards, and at the same time, come up onto your
toes if you can do so without pain. Stretch your entire body upward
and hold, if you can. Some people have difficulty balancing during
this pose, so just do the stretching parts if you need to.
Fish Pose: Lie on your back with knees
bent and arms at your side. Arch your back as far as you comfortably
can and raise it off the ground by pushing the floor with your elbows.
If you can, tilt your head backwards and rest the crown of your head
on the floor. Breathe deeply from the diaphragm and hold pose for one
minute if you can.
LOCUST: Lie face down with arms at the
side, palms down, and elbows slightly bent with fingers pointing
towards the feet. Raise your legs and thighs as high off the ground as
possible without causing your back any pain. Hold for one second and
repeat up to twelve times. This can be a vigorous exercise so you must
take care to strain already injured muscles.
Bending Forward Pose: Stand up straight
with feet together and arms hanging loosely along your sides. Breathe
in deeply and raise your arms straight above your head. While
breathing out, bend forward and touch your toes if you can. If you
can’t reach your toes, grab hold of your ankles or calves. To complete
the pose, you should touch your head to your knees, but this may be
too difficult for many who suffer from lower back pain. Your movements
during this pose should be smooth, not jerky.
Read More about Back
Pain and herbal remedies at http://www.ayurvediccure.com/backpain.htm
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