Attention ! - Backache
Select ten asana, preferably one or two from each category that are easy to perform according to your physical condition. Respect your limits, move slowly and do not strain yourself. Stop if you feel pain or dizziness.
Those with sensitivity at the waist slightly bend the knees (5% -10%) in all asanas, as not to feel pain.
Benefits: These specific asana release tension and stiffness of the back and improve elasticity, while strengthening the musculature.
Asana: Is the stable, comfortable and conscious posture, with a specific duration, rhythmic coordination of breathing and fixed focal point of gaze. The asana are not exercises. They stop the motion of the body and give value to pause.
The purpose of asana: The development of awareness and the balance of the body and mind.
The advantages of asanas: In addition to curbing the mind, the advantages are many on a spiritual, mental and physical level. It is a great preventative self-medication.
Instructions before practicing the asana
Preparation: A good warm-up is necessary.
Empty stomach: Asana should be done on an empty stomach, (three or four hours after a heavy meal).
Breathing: The breathing should be done through the nose only and not through the mouth.
Relaxation: After the practice always lie down in savasana for 10 minutes
Contra indications: People who are suffering from acute infections, backache, chronic ailments, stomach ulcer, tuberculosis, cardiac problems, hernia or cervical spondylosis should consult a doctor. If you have a severe cold, fever, catarrh, toothache or ear pain, avoid any asana.
Inverted asanas (where the heart is lower than the trunk) should not be practiced by people suffering from heart disease, high blood pressure, slipped disc, impure blood, those with arteriosclerosis, glaucoma, ear infection, toothache, problems with the eyes, headache, thrombosis, chronic constipation, kidney problems, disease of the brain, cervical problems enlarged thyroid, or those who have consumed alcohol in the previous 36 hours. Also women during pregnancy or menstruation.
Pregnancy: After consulting your doctor, many asana can be practiced during the first three months of pregnancy with mild movements. Do not strain. After the third month, do not practice inverted asana, backward bending, spinal twisting and all the asana that press on the abdomen. You can practise pranayama without retention.
After delivery: No asana should be done during the first month after delivery. Three months after delivery all the asana may be practiced with comfort.
Menstruation: Inverted asana (where the heart is lower than the trunk) should not be practiced. Also avoid backward bending and spinal twisting asana.