Yoga for Sciatica-3

Urdhva Paschimottanasana (Upper Western pose) 
Benefits
This asana shapes the legs and the thighs. This prevents hernia and cures severe back pains. It facilitates in maintaining balance and poise.
Steps
• Lie flat on the floor. 
• Bring the hands straight over the head.
• Stretch the legs straight, tighten at the knees.
• Breathe out and slowly raise both the legs together and bring them over the head.
• Inhaling slowly, have the fingers interlocked and clasp the soles, stretching the legs straight up with the knees tightened, resting the entire back on the floor. 
• Exhale and lower the legs towards the floor beyond the head by widening the elbows. While doing so try to have the pelvis near the floor as much as you can. The knees have to be kept tightened throughout.
• Slowly rest the chin on the knees.
• Remain in this position for about 30 to 60 seconds with even breathing.
• Breathe out and bring back the legs to the original position.
• Release the hands with an inhalation and bring the legs to the floor and relax.
Bharadvajasan, Salamba Sarvangasna (Shoulder stand)
Benefits
It stretches the spine, shoulders and hips. Also massages the abdominal organs and improves digestion. It relieves lower back ache, neck pain and sciatica pain. It relieves stress.
Position for Readiness
Sit on the floor keeping the legs straight out. 
Steps
• Shift over onto the right buttock, bend the knees and swing the legs to the left. Lay the feet on the floor outside the left hip, with the left ankle resting in the right arch.
• Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist the torso to the right, keeping the left buttock on or very close to the floor.
• Keep the left hand under the right knee and bring the right hand to the floor just beside the right buttock, or around the back of the waist, palm facing outward and if possible clasping the left arm. 
• Pull the left shoulder back slightly, pressing the shoulder blades firmly against the back, even as you continue to twist the chest to the right.
• The head can turn in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder.
• With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. 
• Stay for 30 seconds to 1 minute. Release with an exhalation, return to the starting point and repeat to the left for the same length of time.
Setubandhasana (Bridge Pose) 
Benefits
It is effective in promoting relaxation and reducing stress and mild depression. It helps in rejuvenating tired feet. Also strengthens back muscles, buttocks, and hamstrings. It massages abdominal organs and improves digestion. It stimulates lungs and thyroid.
Steps
• Lying on your back, bend knees and place feet together on mat and your arms on your side, palms on the floor.
• Lift the hips towards the ceiling, keeping your feet and palms flat on the floor.
• Maintain this position and move your arms over your head.
• Stay in this position for 30sec to 1 min.
Shavasna (Corpse Pose)
Benefits
This is the final pose of any yoga session. The body needs this time to understand the new information it has received through practicing yoga. Even though Shavasna is a resting pose, it’s not the same as sleeping. You should stay present and aware during the five to ten minute duration of final relaxation.
Steps
• Lie down with the back on the matted floor. 
• Keep your eyes closed. Keep arms a little away from the body, with palms upward. Legs are apart about 3 to 4 inches. 
• Keep the toes in the outer directions. Heels are facing towards each other. 
• Keep the whole body relaxed, part by part, mentally. 
• You can lie down in this condition 5 min to 10 min or as long as you desire.

Yoga for Sciatica-2

Dhanurasana (Bow pose) 
Benefits
It has good effect on adrenal thyroid, parathyroid, pituitary and the sex glands. It has curative and corrective effects on the disorders of the joints, spinal cord, lungs, chest and abdomen. It removes various types of stomach troubles, develops digestive power and takes off the extra weight and fat. It corrects menstrual and other troubles related to reproductive organs.
Steps
• Lie on your stomach. 
• Bend knees, hold the ankles. 
• Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground. 
• Look up. 

Supta Padangusthasana(Reclining Big Toe Pose) 
Benefits
This asana gently stretches the hamstrings and calves. It also reduces back pain.
Note
Beginners may bend the left knee and bring the sole of the left foot to the floor if this is more comfortable.
Position of Readiness
Lie on your back with the legs outstretched.
Steps 

• Bend the right knee and hug it into your chest.
• Place a yoga strap around the ball of the right foot. Hold the ends of the strap with each hand.
• Straighten the right leg up toward the ceiling while holding tightly to the strap.
• Stretch the right leg upwards with the foot flexed, but keep the ball of the hip joint resting in the socket and both sides of your butt equally pressing into the floor.
• Keep the left foot flexed and the left leg pressing towards the floor.
• Hold for 5 to 10 breaths.

Ardha Chandrasana (Half moon Pose)

Benefits

It strengthens the abdomen, ankles, thighs, buttocks, and elongates the spine. It stretches the groins, hamstrings and calves. It also helps relieve stress and anxiety. It relieves backache, osteoporosis, sciatica, fatigue, indigestion, menstrual pain, constipation and improves circulation in the feet.

Steps
• Start with Trikonasana, with your left hand resting on your hip. 
• Slightly bend your right knee then move a bit forward.
• Move your right hand forward - a few inches from the toes of your right leg.
• Exhale and press your right hand and right heel into the floor for balance. Lift your left leg parallel to the floor. 
• Raise your left hand. It should be aligned with your right hand. Bear your weight on the right leg.
• Look up at your fingers. Stay in this pose for a few seconds.
• Stay in this position for 20-30 seconds. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana.

Yoga for Sciatica-1

The most effective Yoga Asanas for Sciatica related problems are: 
Tadasan (Mountain Pose)
Vrikshasana (Tree Pose)
Triconasana-Uttitha and Parvso (Triangle Pose-extended and revolved)
Utthita Parsvakonasana
Salabhasana (Locust pose)
Dhanurasana (Bow pose)
Supta Padangusthasana
Ardha Chandrasana (Half moon Pose)
Urdhva Paschimottanasana
Bharadvajasan, Salamba Sarvangasna (Shoulder stand)
Setubandhasana (Bridge Pose)
Shavasna 

Tadasan (Mountain Pose)

Benefits 
Spine becomes flexible. Pain in the backbone is removed. 
Position of Readiness
Stand erect, legs together, hands by the side of the thighs. Gaze in front.
Steps
• Bring the hands up straight towards the sky, fingers pointing upward.
• Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up as much as possible.
• While returning to the original position, bring your heels on the ground first.
• Slowly bring down your hands also. 
Daily Practice
Practice this for 6 to 8 Seconds initially. Slowly increase the time duration up to 10 seconds. 

Vrikshasana (Tree Pose)

 Already described in the previous posts. Please see.

Triconasana-Uttitha and Parvso (Triangle Pose-extended and revolved)

Already given in the previous posts. Please see.

Utthita Parsvakonasana ((Extended Side Angle Pose)  

Benefits 
Strengthens and stretches the legs, knees, and ankles. Stretches the groins, spine, waist, chest and lungs, and shoulders. Stimulates abdominal organs. Increases stamina.
Remedies: Constipation, Infertility, Low backache, Osteoporosis, Sciatica, Menstrual discomfort.
Note
If you have any neck problems don’t turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor. 
Position for readiness
Stand in Tadasana keeping your legs 3 feet apart. Start exhaling slowly and raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. 
Steps
• Slowly turn your left foot to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel.
• Turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. 
• Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left. 
• Keep the left heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor.
• As you bend the knee aim the inner knee toward the little-toe side of the foot. If possible, bring the right thigh parallel to the floor. 
• As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. 
• Press your right fingertips (or palm) on the floor just outside of your right foot. 
• Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat. 
• Firm your shoulder blades against the back ribs.
• Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor.
• Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Turn your head to look at the left arm. 
• Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left. 
• Stay for 30 seconds to 1 minute. Inhale to come up.
• Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. 
• Reverse the feet and repeat for the same length of time to the left. Then come up and return to Tadasana. 
Salabhasana (Locust pose)
 
Benefits
It relieve arthritis and rheumatism. It strengthens the whole body, particularly the lungs, abdominal organs, sciatic nerves, prostate glands and the kidneys. It also provides relief in cases of diabetes, constipation, dyspepsia, bronchitis, etc. 
Note
Persons with a medical history of hernia, cardiac complaints and ulcer should avoid this asana. 
Position for readiness
Lie on your stomach with legs stretched, feet together, and chin resting on the ground. Keep both your hands under the thighs.
• While inhaling, slowly lift both your legs upwards and stretch as far as possible without bending the knees and toes.
• Stay in this position for 5 to 6 seconds.
• While exhaling, lower your legs slowly and bring back to the original position.
Daily Practice
Repeat this three to four times. 

Sciatica-Symptoms and Suggesions

Causes and Symptoms

Sciatica is a sharp pain felt through the lower spine, and a stabbing sensation in the buttock, to knee or ankle pain, or even numbness or burning in the leg due to irritation of the sciatic nerve root. It occurs most frequently in people between 30 and 50 years of age. 
The most common causes of sciatica is a "slipped disc", roughening and enlarging of the vertebrae, tension in the piriformis muscle, infections, and tumors. The other causes of are long sittings for desk jobs, pregnancy, dehydration, spinal degeneration etc. Many people suffering from sciatica got relief by practicing yoga regularly. If practiced regularly, Yoga is extremely beneficial for sciatica and helps to alleviate the pain. A basic program of yoga, moderate physical exercise and stretching throughout the day go a long way to preventing recurring sciatic pain. Heat/ ice packs help to alleviate the leg pain.

Suggestions

Before you start a Yoga practice, consult your Family Doctor and a qualified Yoga instructor and follow their advice. This will help you understand the cause of your pain and the course of action required. A combination of yoga asanas and meditation can provide partial to complete relief of sciatic pain.

Do not sit for long periods, and avoid activities that worsen your pain. If your pain is acute, better take rest for 1-2 days before beginning your yoga practice and avoid forward bending poses, as these can worsen the pain, and approach side bending poses with caution. Do not opt for a long walk. Drink at least six to eight glasses of water every day. Always check your posture while sitting. 

Herbal Remedies for Arthritis

• Cherry Juice alleviates arthritis pain and inflammation. 
• Birch leaf juice acts as a diuretic without irritating the kidney. Take 1 tbsp three times daily.
• Celery seeds help clear uric acid from the joints of arthritics. Boil 1 tsp. of seeds in 1 cup of water for fifteen minutes, strain and sip.
• Devil's claw root is effective in reducing the inflammation of connective tissues, as it dispels uric acid. 
• Feverfew also decreases the secretion of inflammatory particles from platelets and white blood cells.
• Ginger extract or tea is also beneficial for arthritis for arthritis. Dosage: 6-50 grams of fresh or powdered ginger per day.
• Parsley juice is effective in combating and flushing out uric acid from the tissue, which eases painful limbs and joints. Take 1 tsp. of parsley juice three times daily for six weeks. Wait three weeks before taking again.
• Turmeric has significant anti-inflammatory action and also effective on liver functions. This can be given in combination with an equal dose of the pineapple.
• Vitamin C increases SOD activity, decreases histamine levels and provides anti-inflammatory action. Take 1,000 mg three times daily.
• Vitamin E combined with selenium supplementation has been shown to improve RA.
• Zinc is an antioxidant. It also works with the antioxidant enzyme superoxide dismutase. Zinc levels are typically reduced in patients with RA. Take food rich in zinc. 
• Green Tea consists of polyphenols, which inhibits the expression of the interleukin – 8 gene. This gene works for arthritis inflammatory response.  
• Black Tea consists of phytoestrogens, flavonoids and fluoride and together they heal pain in the body. 
• Grapes are rich in resveratrol, a nonsteronoidal compound, and it has aspirin properties to fight pain. 
• Broccoli is rich in glutathione. Most of the antioxidants such as Vitamin C & E are unable to function without the help of glutathione. The body with less amount of glutathione is more prone to arthritis. Better include other glutathione rich foods such as avocados, grapes, peaches, watermelon and oranges in your diet. 
• Fish and fish oils have Omega-3 fatty acids, which help in reducing inflammation. Pineapple contains bromelain and helps in reducing inflammation. Olive oil is high in unsaturated fatty acids. It also contains Oleic acid that helps in reducing inflammation. 

Diet and Arthritis

A proper diet for the arthritics means – to take what is beneficial and stop what is harmful. For better results eat in small quantities, four or five times daily. A well-balanced diet with fresh fruits, vegetables, bread, cereal, rice, pasta, milk, yogurt, meat, poultry, fish, dry beans, eggs(yolkless), nuts, whole grains, limiting red meat and high-fat foods is advised for rheumatoid arthritics. The foods with high levels of omega-3 fatty acids like canola oil, salmon oil, soyabeen oil, walnut oil, mackerel, and herring, eggs, fresh avocado and flaxseed oils is good for arthritics. Also antioxidant-rich fruits and vegetables like apples, beets, cranberries, blueberries, kale, spinach, broccoli, and oranges are taken in plenty. These patients lack adequate amounts of essential vitamins and minerals, including folic acid, vitamins C, D, E, B6 and B12, calcium, magnesium, zinc, and selenium. Therefore, the diet rich in these vitamins is advised by the experts. You can also take a multivitamin with your doctor’s suggestion.
Do’s:
     • Balance the food you eat with physical activity. 
     • Choose a diet low in fat, saturated fat and cholesterol and also

        moderate in sugars.
     • Maintain your normal body weight.
     • Take Green Tea, Black Tea, Grapes, Broccoli,Fish and fish oils. 
     • Eat adequate amounts of starch and fiber.
     • Eat high-quality, low-fat sources of protein.
     • Eat blueberries and cherries
Don’ts:
     • Avoid eating too much fat, berries, sweets, and cholesterol.
     • Avoid too much sugar and salt.
     • Avoid potatoes, too much tomatoes, brinjal, 
     • Avoid processed foods, fried and grilled foods.
     • Avoid tea, coffee and alcohol.
     • Stop smoking.
Daily Diet Plan:
(Plan according to your body weight)
Breakfast:
One cup of vegetable juice (mix the extract of any three vegetables with a piece of ginger, a table spoon lemon juice and a table spoon honey) – carrot, beetroot, lettuce, amaranth, Keera (cucumber long), cabbage, beans, bottle guard, okra, wheatgrass, barley grass and celery.
1 cup of germinated gram or 1 cup of Rice Crispies breakfast cereal or 1 cup of cooked porridge (e.g. ragi, bajra, oats, corn) or 1 cup of bran based breakfast cereal.
1 boiled egg(yolkless) or 40 gr lean bacon or fish fingers served on 1 slice of whole wheat toast with canola margarine or jam or 25gr grated cheese. Also you can use bran muffin with canola margarine.
A glass of skimmed milk.
Light meal:
Any one fruit (or 200ml of fruit juice)- apple, pear, orange, 100gr grapes, guava, plums, mangoes, cherries, watermelon, avocados, papaya, pineapple, etc.
1 cup of salad – like green salad or low fat salad, Greek salad (60gr feta cheese, lettuce, small tomato, 4 olives) or chicken pasta (60gr chicken in a white sauce) or Ham and cheddar cheese sandwich (comprising of 25 gr cheese and 25 gr ham on 2 slices whole wheat bread with canola margarine) or tossed salad (1 small tomato, cucumber and lettuce, yogurt)  
Main meal:
120 gram skinless chicken, 125 ml sweet potato, 50 ml sauce of choice, 125 ml peas, 125 ml cooked carrots, tossed green salad comprising of 1 small tomato, mushrooms, cucumber and lettuce, and 1 slice paw-paw
Or 
120 gram beef strips stir-fried, 125 ml cooked pasta shells, 50 ml sweet 'n sour sauce, 125 ml mixed vegetable thinly sliced and stir-fried, and French salad comprising of 1 small tomato, cucumber and thinly sliced carrot, 2 slices pineapple
Or 
120 gram baked fish, 1 medium potato, 40 gram low fat cottage cheese, 125 ml spinach, 125 ml peas, and Waldorf salad comprising of 1 grated apple, 20 gram celery, 30 gram seedless raisins, 50 gram chopped walnuts with 50 ml mayonnaise and 50 ml low fat fruit yogurt
Or 
120 gram chicken a la king, 125 ml brown rice, 50 ml sauce of choice, 125 ml cauliflower, 125 ml butternut, and 1 cup fruit salad
Or 
120 gram grilled fish fillet, 100 gram savory potato dish, 50 ml sauce of choice, 125 ml mixed vegetables, 125 ml marinated cucumber slices, and 1 pear
Or 
120 gram chicken kebabs, 125 ml pearled wheat or brown rice, 50 ml sauce of choice, 125 ml green beans, 125 ml carrots, and 125 ml tinned fruit
Or 

120 gram lean beef pot roast, 100 gram brown rice, 50 ml sauce of choice, 125 ml cooked broccoli, 125 ml pumpkin fritters, Green salad comprising of tomato, mushrooms, cucumber and lettuce with low fat salad dressing, and 250 ml fruit salad and small amount of vanilla ice cream.

Yoga for Arthritis-3

Siddha-asana (The Accomplished or Adept Pose)
Benefits
Siddha Asana has a curative effect on all joints below the waist area. The joints of the hip, knees and ankles are activated very effectively during this asana. Ii normalizes the circulation of blood in these areas. The supply of synovial fluid (joint fluid) is restored, and the spasticity and pain are removed.
It is very much beneficial for people suffering from any kind of nervous disorder. It brings power of concentration and mental equilibrium.
Position of Readiness
Sit on the carpeted floor. Stretch out both the legs in front and Keep your spine straight up and firm. Look straight. Keep the hands down on the floor. Breathe normally. 
Steps
• Fold the left leg back at the knee and bring the foot in front. Now stretching the toes and ankle of the left leg, try to bring them in a straight line. If you find it difficult, stretch them as much as easily possible. Bring the heel above the area where thigh and hip connected. Now your left knee should be on the floor. 
• Now bend the right leg at the knee and bring the right foot on the top of the left foot. Keep the right heel just above the left heel. Now stretching the ankle of the right leg keep the right knee also on the floor
• Keep the spine straight and firm with the palms facing up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead. Breathe normally.
• Stay in this position for about one minute. While releasing, first loosen the fingers of both the hands. Then lift up the right leg by hand and put it down on the floor and stretch out the legs.
• Rest for a few seconds repeat once more by alternating the legs. This time your right foot will be underneath and the left foot will be on the top.
Daily Practice
Do it two minutes and gradually increase the time to three minutes daily. 
Nataraja-asana (The Lord of the Dance Posture)
Benefits
It activates the shoulder joints, hip joints, the knees, the ankles, the palms and the fingers. The muscles, nerves and tissues of these areas are strengthened and their functioning is restored. It removes spinal rigidity and pain. Also removes backache, stiffness, and other disorders of the spine. It helps to strengthen your sense of balance and concentration. It strengthens the major bones, enhances the digestive power, improves eyesight, and generates vitality, potency and the quality of determination.
Position of Readiness
Stand up on the carpeted floor with feet together and the arms by your sides. Keep the body straight and firm. Look in front and breathe normally.
Steps
• Inhaling slowly, fold back the right leg at the knee. Grab all the toes of the right leg with your right palm and rest the body weight on the left leg. 
• Slowly raise the left hand up keeping the fingers straight and tight and at the same time slowly push the right leg backwards.
• See that you are raising the left hand in front pushing the right foot backwards at a time.
• Continue raising the left arm upward until it is about 45 degrees from the floor while lifting the right leg as high as possible.
• Keep your gaze fixed slightly above the horizon.
• Complete inhaling and hold the breathe. Remain in the position for about one minute and then exhaling slowly return to a standing position.
• Repeat by lifting left leg.
Daily Practice
Begin by doing about two times initially and gradually increase it to three times.
Shava Asana (The Corpse posture) 
Benefits 
Though many consider this a simple posture, the goal of this asana is for the body and mind to be perfectly still and relaxed. Not only should the body be motionless and at ease, but the mind as well should be quiet, like the surface of a still lake. The result will be a deep and stable relaxation that will extend into your meditation.
If your mind is restless or wondering focus your attention on all of the bodily sensations you're experiencing. Bring your mind to the sensation of the floor beneath you or on the rhythm of your breath. While practicing your Yoga-asana routine you should always end the session with the shava-asana.
Position of Readiness
•Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
Steps
• Keep your eyes gently closed with the facial muscles relaxed and breathe deeply and slowly through the nostrils.
• Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
• Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breathe a bit faster and deeper.