Yoga for slip disk – Yoga Course in Rishikesh
The slip disc yoga is based on backwards bent postures, pranayama and yogi relaxation poses. Slip discs are mostly related to poor lifestyles and poor seating. There are 33 vertebrae in the human body, of which 5 are attached as sacrum and 4 as the tailbone. Disc 2 is a fibrous material between the vertebrae. Its outer layer is hardened and the inner layer is of jelly type. The slip disc present in the spinal cord slips from its normal position, due to which all this pressure falls on the spinal cord and the pain starts.
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How yoga helps in slip disk
Yoga for slip discs helps to strengthen your spinal muscles and ligaments. Practice yoga with other asanas that can relax your spine from time to time. By continuously trying this yoga, your spinal cord will start improving gradually and the pain problem will also reduce.
In most cases, this situation arises when you get up and sit in bad ways for a long time. Yoga makes it easy for us to sit and get up and there is no pressure on the spine.
Precautions for slip disc patients while doing yoga
Slip disc patients should take some precautions while doing yoga –
- In back pain, never bend 90 degrees with straight knees.
- Avoid all seats leaning forward.
- Do not rotate your back much during yoga.
- If there is any pain, tingling or numbness due to any reason, stop yoga immediately.
Try doing yoga by an experienced teacher during a slip disc. The yoga pose doesn’t need to be right for a person, then it will be good for your body as well. So do every yoga carefully by an experienced teacher. Keeping these precautions in mind, if you do all yoga then it will prove to be very beneficial for your slip disc.
Yogasana for slip disk
First phase of Yogasana for slip disk
Slip disc patients should perform Yogasana under the guidance of an experienced teacher. Here are some asanas that are useful for slip disc patients. You can start slowly from the first stage to the third. Do not do it at all if you are not able to go from the first phase to the second.
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The yoga steps associated with the slip disk are as follows –
First phase of Yogasana for slip disk
1.1 Makarasan –
First, lie down on the stomach. Now hold the elbow on the ground and attach the palm to the chin and close the eyes. Keep the claws firmly on the ground and breathe normally. Do this asana for 2 to 5 minutes.
1.2 Jyotikasana –
First, lie down on the stomach. Now raise the neck a little and look at the ground. You can rest your forehead on your towel or a blanket to give the neck rest. Keep both your hands behind your ears and breathe normally. Do this asana for 2 to 5 minutes.
1.3 Immigration –
First, lie down on the stomach. Now keep both hands completely straight towards the front and keep the head also facing towards the ground. Keep the leg upright and breathe normally. Do this asana for 2 to 5 minutes.
1.4 Migration –
First, lie down on your back. Now keep both hands on the side. Keep in mind that the palms of your hands should be towards the top. Leave the feet in a very comfortable position. Now take a deep breath and release. You can do this asana for 5 to 30 minutes.
Second phase of Yogasana for slip disk
2.1 Bhujangasana –
First, lie down on the stomach. Keep both hands on your side. Now lift the chest slowly by putting weight on your hands. Slowly bend your back slightly and the neck should be straight in front of you. Breathe normally. Do this asana according to your ability.
2.2 Ardhabhasan –
First, lie down on the stomach. Keep both hands on your side. Spend your head with the ground and raise the right leg upward slowly. Now bring the right leg down, then move the left leg upwards. Do the same procedure 4-5 times then you can increase it according to your capacity.
2.3 Chakrasana –
First of all, lie down on the peat. And keep your hands on the side. Now bring both your legs near the hips. Now bring the hands near the ear while folding and lift the body upwards while putting all the weight on the hand. Keep in mind that you fold your back as much as you can. Perform this asana according to your ability.
2.4 Margery Posture –
First, bend the knees and sit. Now rest both hands on the ground. Then tilt the neck downwards and keep the back facing upwards. After this, bring the neck upwards and tilt the back towards the ground. Do the same process 3-4 times according to your capacity.
Phase III of Yogasana for slip disk
3.1 Shalabhasana –
First, lie down on the stomach. Keep both hands on your side. Spend your head with the ground and raise both legs slowly to the best of your ability. After lifting, stay in this position for some time and keep breathing normally. Do this asana according to your ability.
3.2 Dhanurasana –
First, lie down on your stomach and keep both hands on your side. Now raise both the legs and try to hold the leg rings with both hands. Then raise the chest as per your ability. You can do this asana for 2 to 5 minutes or according to your capacity.
3.3 Ustrasana –
First, bend your knees and sit. Now wake up a little and slowly turn back and try to touch the heel of the feet with both your hands. You can do this asana from 30 seconds to 3 minutes.
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