Yoga Health Secrets

Yoga for backache, back pain, aching legs, and bad posture

Samasana or (he Symmetrical Pose)

Sit down on the floor and bend the right leg, placing the heel against the pubic bone and resting against the left thigh. Bend the left leg and place the foot over the right one so that the heel is set against the pubic bone and the toes are pushed between the right thigh and calf. People who cannot master the other three seated postures I have described are often able to sit down in Samasana without difficulty or discomfort. (Sec Fig. 13.) All three positions will hold the spine in a naturally erect position and so promote better posture.

The effective functioning of the entire organism is closely linked to the healthy condition of the spinal column and cord. As your body grows older there is a tendency for the vertebrae to become rigid especially after a lifetime of abuse in the form of bad sitting, walking or standing. If the body is habitually held in postures which involve slouching the spinal column tends to get out of alignment. In discussing this problem of backache we must face the fact that much of it is due to bad posture. Cure the one and the other disappears, and automatically there is an improvement in the genera! health and well-being.

I must warn you before 1 go any farther that a few days practice of the asanas I will describe in this chapter will not eliminate the effects of years of bad posture. If you would cure your backache, your round shoulders, and your rather ungraceful carriage you will have to work at it. You must keep a wary eye open at all times to see if you are slouching. People who work at typewriters are among the worst offenders here. Do sit with the base of your spine firmly against the back of your chair so that the back of it supports the lower back. Sit erect at all times and soon it will become a healthy habit.

The following simple exercise will help to limber up the spine and prepare it for more difficult postures. It is easy and bracing and is a vital first blow in our battle against bad posture. Similar to the Rocking exercise described in chapter four. Try this when you get out of bed in the morning.

The Half Somersault

1. Sit down cross-legged and grasp your toes with your arms outside your knees.

2. Bend forward and try to touch the floor with your fore head. No ? Well bend forward as far as you can.

3. Still holding your toes straighten your back and at the same time inhale deeply through the nose.

4. Hold your breath for a moment and then bend forward again while exhaling and when your lungs are empty roll back wards keeping your chin pressed firmly down into your chest in the chinlock I have mentioned before.

5. Roll forwards once more while inhaling until your spine is straight. Hold this position while you complete your inhalation.

6. While exhaling through your mouth bend forward once more to the starting position.

And that is all. Very easy this one, but two points to remember. The whole exercise should be performed slowly and rhythmically, with nasal inhalations and oral exhalations. It is best performed with the eyes closed which is very calming to the mind and nerves. The benefits are many but principally the Half Somersault brings into play the muscles of the back, toning and stretching the whole of the spinal column.

The YOGAMUDRA exercise I described in the previous chapter is also beneficial to people with backache and bad posture.