Stop Back Pain and Strain without Pain Medicine
Yoga Spine Stretch for Chronic or Occasional Aches
Sep 28, 2009
Mr. Iyengar developed a systematization of over 200 yoga asanas along with pranayamas descending from the Ashtanga poses. By using props, proper alignment is attained. The yoga principles of balance and mind, soul and body awareness are inherent to his practice. Iyengar yoga method is used for various ailments and for people in varying physical conditions. Iyengar himself, has practiced well into his 90s.
Props and Iyengar Yoga
Iyengar developed the following props that can be purchased inexpensively or made. The props take the place of straining to reach a position the body is not (yet) able to achieve.
- Cloth
- Cotton Belts
- Blankets and bolsters, wooden or foam bricks
- Folding chairs, walls, mental or wooden benches or chairs
- Ropes
Back Pain and Pills
Back pain is a common complaint affecting a single part of the spine or the entire back. Over the counter products give way to prescription pain medicine in the effort to stop the pain. Eventually more pills are needed and there are side effects from the medication, not to mention, the costs. At some point alternative treatments are sought. A chiropractor is consulted or a deep tissue massage is utilized. Again the costs mount.
How to do Paschimottanasana, Intense Back Stretch
Discuss the practice first with an Iyengar instructor or a physical therapist
- The pose begins seated on the floor, either on a mat or rug.
- Sit with 2 bolsters across the knees with the legs straight out and feet close together. Toes pointed upward
- Leaning forward and bend at the waist over the bolsters.
- Do not lift the buttocks from the floor and do not crunch the abdominals.
- Gently reach forward, letting the elbows rest on the bolsters while the head bows down so the brow touches the bolsters.
- The fingers reach forward to touch the toes.
- Chin is tucked to chest by stretching the neck outward.
- Breathe deeply in and out and try to hold this pose up to 5 minutes.
- Repeat 3 times daily or every other day.
Modification of Deep Back Stretch
- The exercise is to alleviate pain not add to it so if there is a strain on the back or legs, sitting on a 3rd bolster will lift the chest closer to the bend and make it easier.
- If there are varicose veins, modify the above with a block under the heels. This may be helpful for osteoarthritis of the knees and ankles. This also gives a deeper stretch after the above is mastered.
- Modifying further, if unable to touch even near the toes, try and loop a cotton belt or strap around the mid foot and pull forward while in the same above described position. The toes are always pointed upward and the foot flexed.
- Stools or chairs can be used to include an arm stretch with the spine stretch when using the belt.
Inyengar yoga works with the science of healing as part of the emotional or spiritual well-being. Ease into the exercise to ease out of pain.
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