0This is a very basic yoga routine for general health and well-being:
Duration: 15-20 minutes
Caution: Those with spinal cord issues, spondylitis, and/or knee issues, please do these asanas with caution. Get approval from your doctor before starting yoga. If you feel any pain in your problem area, stop the practice immediately and lie down in savasana. Consult with your doctor if pain persists.
1. Warm-up: Move your hands above the head, bend from the hip and move your upper body down to touch your toes. Repeat for ten times.
Alignment:
a. Do not bend the legs when you touch the toes.
b. Keep your spine straight when you bend down.
Breath:
Inhale: When you lift your hands up and when you come up again after touching toes.
Exhale: When you bend forward and touch your toes.
2. Dhanurasana: Lie down on the mat facing the floor. Bend your legs and catch your ankles with your hands. Stay for 10 to 20 seconds. Repeat three times.
Alignment:
a. Keep the legs within the length of your body. Do not allow it to expand outside.
b. Variation: If you are unable to hold the legs with hands, use a shawl, towel, or belt in your hands to loop and pull.
Breath:
Inhale: When you raise your body and lift.
Exhale: When you lower your body down to the mat and relax.
3. Viparitha Karani: Lie down on the floor facing the ceiling in front of a wall or keep a chair in front of you against the wall. Inhale and lift your legs to keep them on a chair (butt on the chair and hold chair legs with hands) or place legs on a wall (keep a pillow under the butt and place the legs against the wall). Stay in this position for 3-6 minutes.
Alignment: Keep the legs straight against the wall.
Breath:
Inhale: When you get into position.
Exhale: When you relax and come out of it.
4. Savasana: Lie down on the mat facing the ceiling. Close your eyes and breathe normally. Focus mentally on each part of your body and say to yourself that the part is healthy.
Note: You can also play some music or use Yoga Nidra.
You can do these asanas in the morning to kickstart your day and find relief from back pain and body stiffness.
Disclaimer: This is a very basic general yoga routine. Do not practice it without supervision if you are trying for the first time. If you have had any surgeries in the past six months, get approval from your doctor before starting yoga.
