Iyengar Yoga Therapy for Chronic Low Back Pain

Total Page：16

File Type：pdf, Size：1020Kb

IYENGAR YOGA THERAPY FOR CHRONIC LOW BACK PAIN RESEARCH SUMMARY Low back pain is a considerable health issue in the United States. Results of a recent study showed the efectiveness of Iyengar Yoga compared to standard medical care to reduce chronic low back pain. Compared to standard medical care, Iyengar Yoga participants reported: · greater reduction in disability and pain intensity at 24 weeks · signifcantly reduced depression at 12 and 24 weeks · greater reduction in pain medication usage Shavâsana II Pavanmuktasana Adho-Mukha- Ardha- Supta- Utthita- Bharadvâjâsana Svanâsana Uttânâsana Pâdângushthâsana I Pârshvakonâsana METHOD YOGA POSTURES Ninety (90) participants were Savasana II Supine Utthita Hasta Padasana* randomly assigned to Iyengar Savasana Prone Parsva Hasta Padasana* Yoga or a control group. The Supta Pandangusthasana II Prone Utthita Parsvakonasana* Utthita Trikonasana* control group received Supta Urdhva Hastasana Virabhadrasana II* standard medical care. The Supta Padangusthasana I & II Supta Pavanmuktasana Ardha Chandrasana* Iyengar Yoga group Urdhva Prasarita Padasana Prasarita Padottanasana participated in 24 weeks of Pavanmuktasana Parsvottanasana yoga following a specifc Utthita Hasta Padangusthasana I & II Parivrtta Trikonasana* sequence of poses. Twice Ardha Uttanasana Bharadvajasana weekly, 90-minute classes Uttanasana Utthita Marichyasana were led by a Certifed Adho Mukha Svanasana Dandasana Iyengar Yoga Teacher (CIYT) Tadasana Marichyasana III and two assistants. Urdhva Hastasana Adho Mukha Virasana Utthita Padmasana *With support of upper wall rope FOR MORE INFORMATION This information is a summary of "Evaluation of the Efectiveness and Efcacy of Iyengar Yoga Therapy on Chronic Low Back Pain” as published in Spine Journal. Additional information is available in the article "Therapeutic Application of Iyengar Yoga for Healing Chronic Low Back Pain” by Kimberly Williams, Ph.D., CIYT and Lois Steinberg, Ph.D., CIYT from the International Journal of Yoga Therapy available on IYNAUS.ORG. To fnd a Certifed Iyengar Yoga Teacher (CIYT) in your area, click on “Find a Teacher” at IYNAUS.ORG.

Copy Link

Recommended publications

Prescribing Yoga to Supplement and Support Psychotherapy
12350-11_CH10-rev.qxd 1/11/11 11:55 AM Page 251 10 PRESCRIBING YOGA TO SUPPLEMENT AND SUPPORT PSYCHOTHERAPY VINCENT G. VALENTE AND ANTONIO MAROTTA As the flame of light in a windless place remains tranquil and free from agitation, likewise, the heart of the seeker of Self-Consciousness, attuned in Yoga, remains free from restlessness and tranquil. —The Bhagavad Gita The philosophy of yoga has been used for millennia to experience, examine, and explain the intricacies of the mind and the essence of the human psyche. The sage Patanjali, who compiled and codified the yoga teachings up to his time (500–200 BCE) in his epic work Yoga Darsana, defined yoga as a method used to still the fluctuations of the mind to reach the central reality of the true self (Iyengar, 1966). Patanjali’s teachings encour- age an intentional lifestyle of moderation and harmony by offering guidelines that involve moral and ethical standards of living, postural and breathing exercises, and various meditative modalities all used to cultivate spiritual growth and the evolution of consciousness. In the modern era, the ancient yoga philosophy has been revitalized and applied to enrich the quality of everyday life and has more recently been applied as a therapeutic intervention to bring relief to those experiencing Copyright American Psychological Association. Not for further distribution. physical and mental afflictions. For example, empirical research has demon- strated the benefits of yogic interventions in the treatment of depression and anxiety (Khumar, Kaur, & Kaur, 1993; Shapiro et al., 2007; Vinod, Vinod, & Khire, 1991; Woolery, Myers, Sternlieb, & Zeltzer, 2004), schizophrenia (Duraiswamy, Thirthalli, Nagendra, & Gangadhar, 2007), and alcohol depen- dence (Raina, Chakraborty, Basit, Samarth, & Singh, 2001).
[Show full text]
Level 1 Asanas
LEVEL 1 ASANAS Standing Poses Tadasana (Mountain Pose) Vrksasana (Tree Pose) Virabhadrasana II (Warrior Pose 2) Utthita Parsvakonasana (Extended Lateral Flank Stretch) Utthita Trikonasana (Extended Triangle Pose) Virabhadrasasana (Warrior Pose 1) Uttanasana (Standing Forward Bend) Prasarita Padottanasana (Extended Leg Stretch) Parsvottanasana (Intense Side Stretch) Seated Poses Vajasana (Thunderbolt Pose) Virasana (Hero Pose) Sukhasana (Comfortable Seated Pose) Dandasana (Staff Pose) Upavista Konasana (Seated Angle Pose) Baddha Konasana (Bound Angle Pose) Forward Bends Paschimottanasa (Intense Seated Back Stretch) Supta Padangusthasana (Reclining Leg Stretch) Twists Sukhasana Twist (Easy Cross Leg Twists) Bharadvasjasana (Chair Twist) Bharadvasjasana I (Seated Twist) Jathara Parivartanasana ( Supine Adominal Twists) Crocodile Twists Maricyasana III LEVEL 1 ASANAS Hip Openers Supta Padangusthasana II (Reclining Leg Stretch 2) Judith’s Hip Opener Gomukhasana (Face of the Cow Pose) Arm Work Adho Mukha Svanasana (Downward Facing Dog Pose) Plank Pose Chaturanga Dandasana (Four Point Staff Pose) Half Handstand Simple Backbends Passive Chest Opener (Lie over a rolled up blanket) Setu Bandha Sarvangasana (Bridge Pose) Ustrasana (Camel Pose) Restorative Poses Supported Uttanasana (Forward bend with head on block - or buttocks on wall) Supported Adho Mukha Svanesana (Dog Pose with head support) Supported Setu Bandha Sarvangasana (Bridge Pose with block under sacrum) Supta Virasana (Reclining Bound Pose) Supta Baddha Konasana (Reclining Bound Angle Pose) Viparita Karani (Two blankets under hips- legs up wall) Savasana (Corpse Pose).
[Show full text]
RIMYI Certification Course Guidlines Booklet
CERTIFICACERTIFICATIONTION AND ASASSESSMENTSESSMENT GUIDELINES AprilJuly 20202020 It is relatively easy to be a teacher of an academic subject, but to be a teacher in art is very difficult, and to be a yoga teacher is the hardest of all, because yoga teachers have to be their own critics and correct their own practice. — B.K.S. Iyengar Contents Introduction 04 Section A Certification Structure 06 Section B Becoming a Teacher 09 Section C Criteria for Assessors 11 Section D Assessment Process 12 Section E Feedback 28 Section F Syllabus 29 Notes 44 FAQs 50 Appendix 61 Introduction Don’t be exclusive, be inclusive… not only in asana but every walk of life. – B.K.S. Iyengar Guruji was a believer in tradition but at the same time, he was a great revolutionary. He discovered new paths for imparting objective knowledge of a philosophical subject like yoga. Paramparã was important to him but he recognised that as the community grew larger, a different framework for teaching and assessment would be needed. Over the past few years, Geetaji and Prashantji repeatedly pointed out that assessments are losing their basic purpose and teacher training is becoming a business. Their observation and criticism have immense value in Iyengar Yoga. Their concerns have motivated us to dig deeper into the process of yoga teaching worldwide. On behalf of RIMYI, we elicited feedback on the current methodology of teaching and assessment. The response was overwhelming. Letters, mails, What’s apps, messages….every corner of the world had something to contribute. We, at the institute, have taken cognisance of every conceptual contribution offered.
[Show full text]
Yoga Asana Pictures
! ! Padmasana – Lotus Pose Sukhasana – Easy Pose ! ! Ardha Padmasana – Half Lotus Pose Siddhasana – Sage or Accomplished Pose ! ! Vajrasana –Thunderbolt Pose Virasana – Hero Pose ! ! Supta Padangusthasana – Reclining Big Toe Pose Parsva supta padangusthasana – Side Reclining Big Toe Pose ! ! Parrivrtta supta padangusthasana – Twisting Reclining Big Toe Pose Jathara parivartanasana – Stomach Turning Pose ! ! Savasana – Corpse Pose Supta virasana – Reclining Hero Pose ! ! ! Tadasana – Mountain Pose Urdhva Hastasana – Upward Hands Pose Uttanasana – Intense Stretch or Standing Forward Fold ! ! Vanarasana – Lunge or Monkey Pose Adho mukha dandasana – Downward Facing Staff Pose ! ! Ashtanga namaskar – 8 Limbs Touching the Earth Chaturanga dandasana – Four Limb Staff Pose ! ! Bhujangasana – Cobra Pose Urdvha mukha svanasana – Upward Facing Dog Pose ! ! Adho mukha svanasana - Downward Facing Dog Pose Trikonasana – Triangle Pose ! ! Virabhadrasana II – Warrior II Pose Utthita parsvakonasana – Extended Lateral Angle (Side Flank) ! ! Parivrtta parsvakonasana – Twisting Extended Lateral Angle (Side Flank) Ardha chandrasana – Half Moon Pose ! ! ! Vrksasana – Tree Pose Virabhadrasana I – Warrior I Pose Virabhadrasana III – Warrior III Pose ! ! Prasarita Paddottasana – Expanded/Spread/Extended Foot Intense Stretch Pose Parsvottanasana – Side Intense Stretch Pose ! ! ! Utkatasana– Powerful/Fierce Pose or Chair Pose Uttitha hasta padangustasana – Extended Hand Big Toe Pose Natarajasana – Dancer’s Pose ! ! Parivrtta trikonasana- Twisting Triangle Pose Eka
[Show full text]
Yoga Asana by Group.Pages
Seated Meditation Poses: 1. Padmasana- Lotus Pose 2. Sukhasana- Easy Pose 3. Ardha Padmasana- Half Lotus Pose 4. Siddhasana- Sage or Accomplished Pose 5. Vajrasana- Thunderbolt Pose 6. Virasana- Hero Pose Reclining Poses: 1. Supta Padangusthasana- Reclining Big Toe Pose 2. Parsva Supta Padangusthasana- Side Reclining Big Toe Pose 3. Parivrtta Supta Padangusthasana- Twisting Reclining Big Toe Pose 4. Jathara Parivartanasana- Stomach Turning Pose 5. Shavasana- Corpse Pose 6. Supta Virasana: Reclining Hero Pose Surya Namaskar poses 1. Tadasana- Mountain Pose 2. Samasthiti - Equal Standing Pose (tadasana with hands in prayer) 2. Urdhva Hastasana- Upward Hands Pose 3. Uttanasana- Intense Stretch Pose or Standing Forward Fold 4. Vanarasana- Lunge or Monkey Pose 5 Adho Mukha Dandasana - Downward Facing Staff Pose 6. Ashtanga Namaskar (Ashtangasana)- Eight Limbs Touching the Earth 7. Chaturanga Dandasana- Four Limb Staff Pose 8. Bhujangasana- Cobra Pose 9. Urdhva Mukha Shvanasana- Upward Facing Dog Pose 10. Adho Mukha Shvanasana- Downward Facing Dog Pose Standing Poses: (‘Hip Open’ Standing Poses): 1. Trikonasana- Triangle Pose 2. Virabadrasana II- Warrior 2 Pose 3. Utthita Parsvakonasana- Extended Side Angle Pose 4. Parivrtta Parsvakonasana- Twisting Side Angle Pose 5. Ardha chandrasana- Half Moon Pose 6. Vrksasana- Tree Pose (‘Hip Closed’ Standing Poses): 7. Virabadrasana 1- Warrior 1 Pose 8. Virabadrasana 3- Warrior 3 Pose 9. Prasarita Padottanasana- Expanded Foot Pose 10. Parsvottanasana- Intense SideStretch Pose 11. Utkatasana- Powerful/Fierce Pose or ‘Chair’ Pose 12. Uttitha Hasta Padangustasana- Extended Hand to Big Toe Pose 13. Natarajasana- Dancer’s Pose 14. Parivrtta Trikonasana- Twisting Triangle Pose Hip and shoulder openers: 1. Eka Pada Raja Kapotasana- Pigeon Pose 2.
[Show full text]
Balance and Bravery
Balance and Bravery The Virtues:Willingness and Awareness, balanced with Skillful Courage. The Focus:Standing balances and arm balances The Apex:Natarajasana, Parivrtta Hasta Padangusthasana, Urdhva Vrksasana, Pincha Mayurasana Sequence: Balasana Adho Mukha Svanasana Vinyasa to Lunge Twist Vinyasa to Crescent to Vira III Vinyasa to Tadasana Garudasana Uttanasana shoulder stretch Vira II > Parsvakonasana > Trikonasana > Ardha Chandrasana Vinyasa to Anjaneyasana Urdhva Vrksasana (Handstand optional) Pincha Mayurasana (Forearm Stand optional) Runner’s Lunge Vinyasa to Anjaneyasana thigh stretch Vinyasa Parsvottanasana Utthita Hasta Padangusthasana Parivrtta Hasta Padangusthasana Vinyasa with Shalabhasana Vashisthasana > Wild Thing Down Dog to standing Baby Natarajasana Bakasana (Crow Pose, with any other arm balance variations you’d like to do) 132 Vinyasa Balasana Adho Mukha Svanasana Pigeon Uttanasana Janu Sirsasana Ardha Matsyendrasana Upavistha Konsasana Baddha Konasana Supta Padangusthasana Twist Savasana Parivrtta Hasta Padangusthasana 133 (Revolved Hand to Big Toe Pose) Balance and Bravery < VINYASA > Balasana: Child’s Pose Down Dog Lunge Twist on each side breathe into your body move as you like transition through Down Dog < VINYASA > < VINYASA > FLOW: Crescent Lunge (Vira I) > Vira III FLOW: Other side transition back to Crescent Lunge < VINYASA > < VINYASA > Uttanasana to Garudasana (Eagle Pose) Uttanasana Tadasana both sides shoulder stretch < VINYASA > FLOW: Vira II > Parsvakonasana > Trikonasana > Ardha Chandrasana repeat FLOW
[Show full text]
Morning Flow · Dynamic & Energizing
Morning Flow · Dynamic & Energizing Level: Beginner, Intermediate Perfect for your daily home practice, enjoy this nice stretchy dynamic morning flow, designed with a Duration: 90 mins balance of standing, sitting, balance, twists, Playlist: https://soundcloud.com/user-702445002/sets/pure-flow-yoga-magic-1 backbends and restorative postures to help you build strength, flexibility, openness and stillness in the Focus: Hips, heart, lower back, hamstrings body, heart and mind. Props: Block, Cushion, Strap Practice Tips Sacred Space. Set up a designated space in your home for practice. You can create a simple altar with beautiful objects, a candle, some incense and images of people who inspire you. Set up a timer too, this can help you keep a minimum practice time commitment. Meditate. Take a moment to sit before you practice and set an intention. Breathe. Make it a point to find your breath in each pose, to initiate each pose with the breath, and to keep using the breath as a tool to come back to the present moment as much as possible. Listen. Listen to your body’s communication. Where and How does each pose feel? Try staying at least 5 full breaths in each pose or until you feel the peak of the stretch. Repeat the sequences as many times as feels good, and if you feel to add any embellishments or additional poses feel welcome. Celebrate! You’ve shown up and made the efforts. Celebrate your wins. Whether you go through the whole sequence, or simply made it to the mat, you are winning! 1 2 3 4 5 6 Inhale/Exhale Easy Pose Revolved Easy Pose Revolved
[Show full text]
Ashtanga Yoga Series
Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com 1. Ashtanga Yoga Primary Series Surya Namaskar A 5x Surya Namaskar B 3x Standing Poses Padangusthasana / Padahastasana Utthita Trikonasana / Parivritta Trikonasana Utthita Parsvakonasana/Parivritta Parsvakonasan Prasarita Padottanasana A,B,C,D Parsvottanasana Utthita Hasta Padangusthasana Ardha Baddha Padmottanasana (Surya Namaskar into) Utkatasana (Surya Namaskar into) Virabhadrasana I and II Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com 2. Seated poses - Yoga Chikitsa (yoga therapy) Paschimattanasana Purvattanasana Ardha Baddha Padma Paschimattanasana Triang Mukha Eka Pada Paschimattanasana Janu Sirsasana A,B,C Marichyasana A,B,C,D Navasana Bhujapidasana Kurmasana / Supta Kurmasana Garbha Pindasana / Kukkutasana Baddha Konasana Upavistha Konasana A,B Supta Konasana Supta Padangusthasana Ubhaya Padangusthasana Urdhva Mukha Paschimattanasana Setu Bandhasana Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com 3. Urdhva Dhanurasana 3x Paschimattanasana 10 breaths Closing Sarvangasana Halasana Karnapidasana Urdhva Padmasana Pindasana Mathsyasana Uttana Padasana Sirsasana Baddha Padmasana Padmasana Utputhih Take Rest! Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com 1. Intermediate Series - Nadi Shodhana (nerve cleansing) Surya Namaskar A 5x Surya Namaskar B 3x Standing Poses Padangusthasana / Padahastasana Utthita Trikonasana / Parivritta Trikonasana Utthita Parsvakonasana/Parivritta Parsvakonasan
[Show full text]
Weekly Advanced Class 95 Yoga Poses for the IT Band
Yoga Poses For The IT Band Weekly Advanced Class 95 1. parvatasana in virasana 5. eka pada raja kapotasana II 9. supta padangusthasana 4 v. 13. supta padangusthasana 3 2. supta virasana 6. eka pada raja kapotasana II 10. gomukhasana preparation 14. supta padangusthasana 3 3. paryankasana 7. hanumanasana 11. gomukhasana preparation 15. jathara parivartanasana 4. bhekasana 8. eka pada raja kapotasana I 12. ardha matsyandrasana v. 16. savasana yogaselection.com Copyright 2019 These are the main poses from this class. For the full sequence see the video online. Yoga Poses For The IT Band Weekly Advanced Class 95 Focus: This class includes a sequence of poses that will help to improve mobility in the iliotibial band, quadriceps and gluteal region. The IT band is a length of fibrous connective tissue that runs down the outside of the thighs. It can be a difficult region to access and stretch. Many classical yoga asanas tend to reach surrounding muscles without isolating this specific area. For this reason it can be helpful to focus on easier to reach muscles that interact with the ITB. This can help to improve the overall health of the broader area. This class focuses on poses that can help to improve mobility in the tensor fascia latae, gluteals and quadriceps. Sequences such as this one may be particularly helpful for athletes, runners or anyone experiencing tightness or discomfort in the ITB. Key Poses: Supta virasana, paryankasana, hanumanasana, eka pada rajakapotasana i & II, supta padangusthasana Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt yogaselection.com Copyright 2019 To do the full video class, click here to Join Now.
[Show full text]
Yoga Programming for People with MS a Focus on People with Mild Symptoms of MS 2 RH Box 18Pt Wider Than RH Text
Yoga Programming for People with MS A Focus on People with Mild Symptoms of MS 2 RH_Box_18pt_Wider_Than_RH_Text Contents Acknowledgements . 4 Overview and Objectives . 5 About Poses and Props . 5 Including People with Mild Symptoms of MS in a Community Yoga Program . 9 Safe Transfers . 13 A . Moving from Lying Down to Sitting . 14 B . Moving from Lying Down to Standing, Using a Chair for Support . 16 Poses and Modifications for People with Mild Symptoms of MS . 19 Standing Poses . 20 1 . Mountain—Tadasana . 20 2 . Triangle—Trikonasana . 22 3 . Downward-Facing Dog—Adho Mukha Svanasana . 24 Supine Pose . 26 4 . Reclining Big Toe—Supta Padagusthasana . 26 Seated Poses . 28 5 . Staff Pose—Dandasana . 28 6 . Forward Bend/Hamstring Stretch—Paschimottanasana . 30 7 . Spinal Twist—Bharadvajasana . 32 Supported Inversions . 34 8 . Legs Up the Wall/Inverted Lake Pose—Viparita Karani . 34 9 . Bridge with Supported Pelvis—Setu bandhasana . 36 Supine Pose . 38 10 . Corpse: Reclined Posture Supported—Savasana . 38 Yoga Resources and References . 39 3 Acknowledgements This manual was developed as part of the curriculum for the continuing education course Strategies for Yoga Teachers: Adaptive Yoga for People Living with Multiple Sclerosis. Members of the Yoga Curriculum Committee included: Dalia Zwick, PhD, PT, Committee Chair; Karen O’Donnell Clarke, BS; Shoosh Lettick Crotzer, MS; Jamie Shaw Champion, MPT and Eric Small, MA . Society staff participating on the committee included Nancy Holland, EdD, Miranda Mirsec, MA, Kristin Summers, PhD, and JoEllen Zembruski-Ruple, CTRS . Funding for the pilot program of Strategies for Yoga Teachers: Adaptive Yoga for People Living with Multiple Sclerosis was provided in part by a grant (#623) from the PVA Education Foundation .
[Show full text]
Yoga Remedies
yoga remedies FOR EVERYDAY AILMENTS HEADA CHES | EYESTRAIN | COLDS & FLU WRIST STRAIN | INSOMNIA | BACK PAIN STRESS | DEPRESSION FROM THE EDITORS OF YRMB Welcome to Yoga Journal’s “Yoga Remedies.” In this booklet, you’ll learn how to do yoga postures for eight common health problems. Yoga, which means “union,” helps join body and mind in a way that reconnects us with our needs and fosters total well- ness. In addition, numerous studies have shown that yoga measurably affects the nervous, musculoskeletal, circulatory, and endocrine systems of the body. Using specific postures, we can take charge of our well- being, tapping into our body’s wisdom to heal what ails us. Yoga also builds strength, flexibility, and bal- anceW without the risk of injury common to high- impact sports and fitness activities. Yoga’s influence on our health is garnering increased recognition in mainstream medicine circles. Studies by Herbert Benson, M.D., at Harvard Medical School, and Jon Kabat-Zinn, M.D., at the University of Massachusetts Medical Center, have conclusively shown that yoga and meditation boost immunity and reduce stress, an underlying factor in many chronic illnesses, including heart disease and cancer. Prestigious hospitals, such as Memorial Sloan- Kettering and Columbia Presbyterian in New York City, and HMOs, such as Kaiser Permanente, now offer yoga classes to their patients—powerful proof that yoga works. Whether you’re new to yoga or looking for ways to expand your practice, we hope that these tips give you the tools you need to stay well. Enjoy them in good health. Namaste! The Editors of Yoga Journal Contents CARPAL TUNNEL SYNDROME PAGE 2 COMPUTER VISION SYNDROME PAGE 4 INSOMNIA PAGE 6 COMMON COLD PAGE 8 HEADACHE PAGE 10 STRESS PAGE 12 BACK PAIN PAGE 14 DEPRESSION PAGE 16 | 1 | CARPAL TUNNEL SYNDROME (Cobra Pose) Bhujangasana POSE INSTRUCTIONS Lying flat on your belly, bring your hands under your shoulders with your forehead touching the floor.
[Show full text]
Ashtanga Yoga Benefits
Bobbi Misiti 2201 Market Street Camp Hill, PA 17011 717.443.1119 befityoga.com Ashtanga Yoga Benefits . It is not just the asana that detoxify the body, it is the heat, the sequencing, the breathing and the bandhas combined with the asana that create quite an extraordinary therapeutic system. The actual practice of learning and doing Ashtanga Yoga is therapy—the breathing, sweating, stretching, rearranging, realigning, squeezing and soaking, purifying, and transforming. It cleans out the system, destressing and detoxing as it assists the body in its ability to heal itself and maintain a strong and healthy immune system. POSE BENEFITS Warm up body, connect breathing and moving synchronicity, improve Sun Salutes blood flow to/around spine Begin the opening/stretching process in the body. Help us to connect Standing poses to grounding while lengthening in to pose. They strengthen back, hips, and legs and help to realign the skeletal system Bring awareness too spinal alignment. Improves posture. Helps Dandasana prepare the back for forward bending. Massages abdominal organs and stimulates circulation and digestion. Paschimattanasana Eliminates fat around the stomach and removes excess gas. Has a calming efect on body and mind. Purvottanasana Counter pose to paschimattansana. Stretches chest area “opening heart”, strengthens back of body and wrists. Benefits the liver and the spleen. (The liver controls fat digestion and Ardha Baddha Padma aids in metabolism, the spleen purifies our blood and keeps the Paschimattanasana immune system healthy.) Gastric problems and constipation are also relieved with this pose. Triang Mukhaekapada This pose helps reduce body fat, water retention, swollen thighs, piles, Paschimattanasana and sciatica.
[Show full text]