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Summary
Subject(s): Therapeutic Yoga
Topic or Unit of Study: Stretches for sciatica nerve pain
Grade/Level: Beginner
Objective: Understand sciatica, basic guidelines for home based
exercise.
Time Allotment: 30 mins - 35 mins
Implementation
Learning Context
My objective in this context is to
introduce 5 simple yet profound yogasana for the particular condition. This is
to give you guidance and flow of unique asana to practice at home or outside
your comfort zone.
All of the asanas, can be easily
found online (video and information) individually for free. i.e. YouTube, Google
search.
But then if you have any difficulties
finding any asana videos or information, please mail to care.fitandfabulouslife@gmail.com
. I will revert back to you in a day, promise.
Procedure
Anticipatory Set
Complete flow of
asanas can be divided into three categories beginner - intermediate - expert.
Here in this website I am going to design beginner level only. Hope this will
address most of the problem.
Direct Instruction
This asana or possess
derived from classical ashtanga yoga, hatha yoga and other forms of yoga. The
complete sets of asana are a flow based practice. One asana ends to start the
next one. Though, the set is divided into five steps.
First two steps to be
done one time with total integrity. Then the body of the flow which is the
five sketches need to be practice one after another as flow. This flow can be
practiced one time to start with and can be increased over a period. The most
important part of every stretching is holding the posture for a certain period
of time.
Finally, end the
practice with the fifth step (one time).
Important 3 points to
be remember:
Every pose starting
from warm up, need to start with inhaling.
Once you reach the
pose hold the pose for 5-6 sec. Breath normally.
When you are coming
back to normal pose you can relax and exhale. Mentally get prepared for the next
pose without stopping.
Guided Practice
Sit in a comfortable
position i.e. sukhasana or padmasana posture. Your body and face has to be in
the same line with your spine. You can close your eyes for chanting part.
PART 1: MIND-BODY CONNECT
OM chanting - OM is not a word but a sound
vibration, any religion, cast, creed can chant this. There are three parts of
OM. A-U-M.
A OR AA vibrates from
lower parts of the body.
U vibrates from
middle part.
M or ong vibrates
from upper portion, which is head region. Maintain a medium tone and medium to
high pitch, so that you can feel the vibrations in your body.
Rub your palm - vigorously
and touch your both eyes, and anywhere in the body if you feel discomfort
or pain. The nervous system works like an electrical switch from your eyes. You
will feel the energy throughout your body and became more lively, once you
touch it with energized palm, the prana (or universal energy) will flow through
your nervous system and make you feel better.
Part 2 : WARM UP
Stand your leg little
apart in the middle of your yoga mat and start the Warm-up session.
Hand stretch - Inhale
and take you hand over your head and stretch up as much as possible.Hold for
5-6 sec. Breath normally.
Hips bending - From this position slowly bend the hips forward and again
hold for six second. Come back straight position and bend back as much as
possible. - and come back to normal position.
Twisting sideways - Next in the same standing position take your both
hands interlock back of your head - twist your body both sides.
Leg stretch - Now take your hands over your head - as the beginning
position and raise your toe and hold for some time. And slowly release the
leg.
This is a complete
one set of exercise it should take 10 to 15 min, you will feel warmed up internally after this.
3.Independent Practice
Yogasana
|
Link
|
Holding
|
Downward facing Dog / Adho mukho Savasana
|
Hold the position for 40 sec | |
Child Pose /Balasana
|
Stay in the position for 30 sec | |
Cobra Pose / Bhujangasana
|
Hold the pose min 10 sec | |
Pawanmuktasana / Wind-relieving pose
|
Each leg 10 sec | |
Baddha konasana / Butterfly pose
|
Hold 10 sec release - hold 10 sec release |
- Closing
Yoga Nidra - is
highly recommended after every session. Scan your body parts mentally by lying
down and relax it. You might have a tendency to fall asleep. But that's ok.
Over a period of time you will be intensely alert.
Materials &
Resources
Instructional
Materials: please connect through mail for for information
Resources:
All the asana can be found online. Please find in blogs and youtube.
Word of caution
These yogasana flow is specially
designed for sciatica and very basic forms of yogasana. This is designed
keeping in mind of every age, physical conditions and experience.
This asana flow can be done
by anyone between the ages of 15 to 70 at home. Please respect your body
condition and try to stretch as much as possible, if your body does not support
any asana at any particular movement do not stress by pushing it heard. The
pose or asna will easily come by practicing everyday at the same time. It
is also advised to do all the asana under supervision especially for pregnant
women.
1 Comments
Thank you for this post. very usefull info..keep it up.
ReplyDelete