What are the best yoga exercises for women with chronic back problems?

The effective tool

Yoga is an effective therapeutic tool for chronic back pain.

Many men and women experience chronic back pain. But each one of them is a distinct individual. One must address each one separately based on his/her age, flexibility, exposure to exercise and yoga and the need of the individual.

One must adapt

The focus must be on the Function and not the Form of the asana. The focus would be on adapting each of the postures to suit an individual for the following :

• to strengthen what is weak,
• to balancing what is asymmetrical and
• to improve awareness with breathe focus.

Asanas would be modified intelligently for the purpose of addressing the back pain of the individual. The sequence might vary from simple breathing exercises to opening the rib cage and back to raising the arms and bringing them down to bringing the knees to the chest in the supine position.

Simple, gentle, repetitive movements would be stitched into a sequence appropriate for the individual. The sequence will include gradual preparatory postures to move towards the goal posture and counter postures after the goal posture to consolidate the positive effects and counter the negative effects, if any. This kind of practice ensures that there is no adverse impact on the back and the practitioner has a beneficial takeaway. The focus on breath helps in reducing the stress which in turn has a positive impact on the overall wellbeing of the person.

Not just an exercise

Yoga provides people with a tool for self- awareness, and self-discovery. The modified postures combined with the breath and complete focus on the movement leads to self-awareness of the body. The dynamic movements help in opening the blockages in the body and improves circulation. The increased self-awareness paves the way for healthier body movements and postures. And this results in bringing down the chronic back pain and eases movements.

Answer By MS. Mimi Partha Sarthy – Founder And Senior Yoga Teacher at Sri Krishna Wellness Yoga & Cultural Centre.

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