Yoga VCD for Backbone

VCD for back pain

Yoga VCD for back pain By Swami Ramdev ji in Hindi

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This provides info on the various types of asanas that are useful for a healthy and fit backbone. This instructs you on how by following very simple instructions you can have a healthy and fit spine. Moreover this even gives you info on postures that are most suitable for specific type of back pain.

The word "Yoga" means "union". Yoga is a form of exercise based on the belief that the body and breath are intimately connected with the mind. The common causes of lower backache are either stiffness in the ligaments or muscles of the lower back, or weak abdominal muscles. Poor posture and lack of exercise usually lead to tight and swollen back muscles, resulting in pain in this area.

These asanas are explained as:

  • Tadasana Samasthithi:
    • Stand in your bare feet on a smooth and even surface. Keep your feet together, with your heels touching the wall. Beginners may find it easier to keep their feet 5 cms or 2 inches apart.
    • Now stretch your arms along your sides with the palms facing your thighs and your fingers pointing to the floor. Stretch your neck upward, keeping the muscles soft and passive.
    • Distribute your weight evenly on the inner and outer edges of your feet, and on your toes and heels. Tighten your kneecaps and open the back of each knee. Turn in the front of your thighs. Tighten your buttocks. Pull in your lower abdomen, and lift your chest.
    • Keep your head erect and look straight ahead. Breathe evenly and with awareness. Experience your body and mind as an integrated whole and feel the surge of energy. Stay in the pose for 30-60 seconds.
  • Tadasana Urdhva Hatasana:
    • Stand bare feet in Tadasana on an even uncovered surface. Exhales, and stretching from your waist, lift your arms in front of you, to shoulder level. Keep your palms open and facing each other.
    • Raise your arms above your head, perpendicular to the floor. Stretch your arms and fingers. Push your shoulder blades into your body.
    • Stretch your arms further up from your shoulders, keeping them parallel to each other. Extend your wrists, palms, and fingers toward the ceiling. Feel the stretch along both sides of your body.
    • Pull in your lower abdomen. Turn your wrists so that the palms face front. Hold the pose for 20-30 seconds. Breathe as easily as possible.
  • Utitthita Parsvakonasana:
    • Stand in Tadasana position against a wall, with your heels and your buttocks touching it. Place the block on the floor behind your right foot. Inhale, and spread your feet at least 1m apart. Turn your right foot out to the right, until it is parallel to the wall.
    • Turn your left feet in slightly to the right. Press the outer edge of your left feet firmly on the floor, and bend the right knee, pushing your thigh down until your calf is at right angles to the floor. Stretch your left arm away from your left shoulder.
    • Bend to right, and place your right palm on the block. Stretch the left arm up, with the palm facing forward. Now rotate the arm and bring it toward your left ear. Your left thumb should touch the wall. Turn your head and look at your left arm. Maintain a continuous stretch from the left ankle to the left wrist. Press your outer left foot into the floor. Move your shoulder blades into your body. And extend your spine toward your head. Hold the pose for 30 seconds. Repeat the pose on the other side.