Yoga Retreat
Yoga For Back Pain ( Dr. R.Nagarathna , Dr. H.R.Nagendra
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~    Table of Contents   ~

  
Chapter- 1 UNDERSTANDING BACK PAIN
INTRODUCTION
STRUCTURE AND FUNCTIONS OF SPINE
COMMON CAUSES OF BACK PAIN
Back Injuries
Nerve Problems
Spondylosis
Ankylosing Spondylitis
Non specific Back pain (functional causes)
Lifestyle, stress and Back pain
BASIC OF YOPGA FOR BACK PAIN
How does yoga understand the relation between life style and back?
Five aspects of our existence
i. Annamaya Kosa (material body)
ii. Pranamaya Kosa (life energy body)
iii. Manomaya Kosa (mind body)
iv. Vijnanamaya Kosa (intellect body)
v. Anandamaya Kosa (bliss of body)
Yogic definition of stress.
Mechanism of Adhiji vyadhi
How does the prana imbalance select the target organ?
MANAGEMENT OF ACKPAIN
Prevention is better than cure.
During acute episodes
Yoga during acute episodes
Yogic Management of Chronic Back Pain

Chapter- 2 YOGA PRACTICES FOR BACK PAIN
Special Practices for the low back pain
Hand stretch brething
Hands In and Out brething
Folded leg lumbar stretch
Crossed leg lumbar stretch
Pavanamuktasana lumber stretch
Setubandhasana lumber stretch
Dorsal stretch
Tiger breathing
Rabbit breathing
Sasankgasana breathing
hujangasana breathing
Ardha Salabhasana breathing
Straight leg raise breathing (alternate legs)
Straight leg raise breathing (sitting in a chair)
Side leg raising
Side lumber stretch
 
 
Special Practices for Neck pain
Loosening of Fingers
Loosening of Wrists
Loosening of Elbows
Shoulder rotation
Neck bend
Special Practices for Knee pain
Knee Cap Tightening
Sitting Position Loosening
Patella Movement (passive)
Cycling
Knee Bending
Knee Rotation
Yogasanas
Ardhakati Ckrasana
Ardha Cakrasana
Parivtta Trikonasana
Bhujangasana
Salabhasana
Viparita karani (with wall support)
Vakrasana
Ustrasana
Instaant Relaxation Technique (IRT)
Quick Relaxation Technique (QIT)
Deep Relaxation Technique (DRT)
Pranyama
Vibhagiya Svasana (Sectional Breathing)
Nadi Suddhi
Sitkari /Sitali/ Sadanta
Bhramari
Meditaion
Nadanusandhana
OM Meditation
Kriyas
Jala Neti
Trataka
Kapalabhati

Chapter- 3 INTEGRATED YOGA MODULE FOR BACK PAIN

Practice Modules
Set-A: Eight step Yogic relaxation for acute Low Back pain
Set-B: One hour Yoga for Chronic Back pain
Set-C: One hour Yoga for Chronic Back pain
Set-D: Eight step Yogic relaxation for Acute Neck pain
Set-E: One hour Yoga for Chronic Neck pain
Set-F: One hour Yoga for Chronic Knee pain
   
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