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Author Topic: Lumbar spine - which asanas could help?  (Read 813 times)

Panthau

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Lumbar spine - which asanas could help?
« on: August 21, 2010, 01:34:26 AM »

Hi,

I wonder which asanas would be best to do before Pranayama/DM for the  lumbar spine, as im having heavy troubles with it.

There are of course a lot of suggestions to find on the internet, but im unsure on which asanas i should spend my time and energy.

Any help appreciated!
Thanks,
Pan
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CarsonZi

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Lumbar spine - which asanas could help?
« Reply #1 on: August 21, 2010, 07:43:11 AM »
Hey Pan [:)]

What kind of troubles with the lumbar spine? Lordosis? Kyphosis?  http://www.raqs.co.nz/safedance/graphics/postures.jpg

Love!
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Panthau

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Lumbar spine - which asanas could help?
« Reply #2 on: August 21, 2010, 08:19:20 PM »
Uh, good question! Looks like Lordosis... im feeling quite stiff, and sometimes its hard to straighten up when i was sitting or sleeping. Im having a quite strong scoliosis, which is probably the source of the problem.

Thanks! !
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CarsonZi

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Lumbar spine - which asanas could help?
« Reply #3 on: August 24, 2010, 12:36:55 AM »
Hi Pan...sorry it took me so long to get back to you [:)]

I would suggest that you do a short asana sequence that works the lower back in all directions.  You could start with Ardha Chandrasana (looks like this: http://www.bikram-yoga-noosa-australia.com/Images/Postures1/Medium/02ardachandrasana1m.jpg ) then an easy back bend (by clasping the hands behind the back, rolling the shoulders back and away from the ears, trying to touch the shoulderbaldes together on the back, and pushing the chest and pelvis forward while leaning back) and then a forward fold like Uttanasana ( http://0.tqn.com/d/yoga/1/0/G/uttanasana.jpg ).  You could also do a spinal twist like this: http://www.yogajournal.com/media/originals/HP_214_ArdhaMatsyendrasana_248.jpg, bow pose like this: http://elsieyogakula.files.wordpress.com/2007/03/dhanurasana.jpg and another forward fold like this: http://www.thesecretsofyoga.com/Photos/Ashtanga/Large/PASCHIMOTTANASANA%20B.jpg.  Doing a short sequence like this will certainly help to increase mobility in the lumbar spine.

Hope this helps.

Love!
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Panthau

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Lumbar spine - which asanas could help?
« Reply #4 on: August 24, 2010, 04:36:58 AM »
Thank you so much, ill do these asanas as suggestet. Im very thankful for your tips, because i dont have a clue
about asanas and how their influence on the body.

Thanks one more time!
Pan
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CarsonZi

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Lumbar spine - which asanas could help?
« Reply #5 on: August 24, 2010, 05:03:51 AM »
No worries Pan....  Let me know if you have any questions or concerns once you try out these postures.  I'll do what I can to assist.

Love!
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Panthau

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Lumbar spine - which asanas could help?
« Reply #6 on: August 24, 2010, 06:35:09 PM »
For those, who probably find one day this thread:

I´ve made an A4 pic, so that my silly little brain wont forget the sequence :)

Asanas for the lumbar spine

Youtube links for the probably more complex asanas (for beginners like me):

Ardha Matsyendrasana

Dhanurasana
« Last Edit: August 24, 2010, 10:04:14 PM by Panthau »
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