Lumbar back provides maximum mobility and simultaneously has to be strong enough to transmit the weight of the body to the legs. The lowest two lumbar vertebrae (L4, L5) are responsible for lateral transmission of body weight to the legs. Naturally, they are at the maximum risk of wear and tear and are the most common sites of lower back pain. The lumbar spine provides a flexible connection between the upper and lower halves of the body, protects the spinal cord, and is responsible for weight bearing.
This spine is not a physical base only but also a spiritual base of the human body. There are 6 chakras (centre) in the spine where prana is accumulated. These centres are located in the subtle body and correspond to the nerve plexuses in the physical body.
Manipura is the next charka which is behind the navel, within the spinal column. It is associated with the solar plexus .Manipur influences the digestive process and assimilation of food and prana. And control sexual glands also. Here is some asana which will manage the lumbar region.
Lie down on your stomach; rest your chin on your down turned hands. Your spine should be straight. Forehead should be relaxed. In this position now take a deep breath and inhaling raise your right leg straight as easily as you can .Hold it in this position holding the breath .Now bring the leg down, slowly exhaling at the same speed.
Repeat the same with the left leg. And after that do this with both legs. Repeat 10 times with each leg and 5 times with both legs.
To strengthen lumbar region.
Coordination of disc and vertebrae.
To bring the navel in alignment.
While lifting the leg there should be a strain in the navel region .At this point keep inhaling slowly in tandem with the speed of the leg that is being lifted.
At that moment breath should feel normal .If you have an acute back problem then don’t do this exercise with both legs for some time.
Do not turn your neck side ways during exercise.
Repetition: repeat 10 times.
Lie flat on the stomach. Taking a 2-3 deep breaths, stretch out both your hands in front of your head, neck , face should be relaxed and no strain should be visible.
Inhale and now raise both hands and both legs. Raise head and chest region also, the complete body weight should be on your stomach and the body should look like a boat.
Keeping breathing normal, hold this position for a few seconds and while exhaling come back to the normal posture, lying flat on the stomach, head resting on the side. Repeat this asana five times.
People with cervical or hyper tension should consult a yoga expert before doing this asana
There should be no tension on the face and the forehead while doing it.
Before starting asana the stomach should be empty.
Spine related disease be it of lumbar region or, cervical region can be easily
overcome .It means this is beneficial in cervical spondylitis.
It helps in the blood circulation and excretion of toxins in the complete spine region.
It activates the navel region, which helps in removing gastric problems.
Bhujang ASANA (Cobra Pose)
This is one of the best asanas and prevents a lot of diseases. This is especially a panacea for an injured spine and all spinal problems.
Lie on the stomach with your legs together or little apart. The chin should touch the ground, so should each palm be in front of each shoulder, the hands pressing down. As you inhale, slowly raise your upper portion of the body just like a snake .Hold this position for a second holding the breath and then slowly return to your original position and exhale breath.
Do not hold your breath for more than a second. Keep the elbow straight, roll the shoulders back, tilt the head back slightly and look up. Stay in this pose for 10 to 20 seconds. After you have practiced for several days and are able to do this comfortably you can increase the time for holding the pose.
You should be able to feel some stress on your spine, upper stomach and diaphragm.
If any body has had surgery in the lumber region, he/she should do this exercise with the legs apart.
Target muscle: upper stomach and hip muscles should be tightened while going up.
For slip disc patients this is the best remedy.
It strengthens the lumbar region by increasing blood circulation, balancing our
digestion and excretion. This activates our liver and kidneys.
Diaphragm gets strengthened. It brings our breath into balance thus decreasing stress.
The pituitary gland secretions are regulated and problems related to menstruation and other gynaecological problems are cured.
Repetition: Repeat 10 times.
Note: These all exercises should be done under any expert guru so you could be diagnosed properly.
- Yogi Anoop