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Back Pain

The document provides instructions for breathing exercises, yoga poses, pranayama techniques and meditation to help with back pain. It includes over 30 different exercises and techniques to be done in various rounds and durations.

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Rabishangkar Khumballambam
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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281 views2 pages

Back Pain

The document provides instructions for breathing exercises, yoga poses, pranayama techniques and meditation to help with back pain. It includes over 30 different exercises and techniques to be done in various rounds and durations.

Uploaded by

Rabishangkar Khumballambam
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

BACK PAIN

BREATHING EXERCISES

 Hand stretch breathing (3 stages) 11 rounds


 Hands in and out breathing 11 rounds
 Folded legs lumbar stretch

Right leg 5 rounds

Left leg 5 rounds

Both legs 5 rounds

 Crossed legs lumbar stretch

Right leg 11 rounds

Left leg 11 rounds

Lumbar 11 rounds

 Pavanamuktasana lumbar stretch

Right leg 11 rounds

Left leg 11 rounds

Both legs 11 rounds

 Setubandhasana breathing 11 rounds


 Dorsal stretch 11 rounds
 Tiger breathing 11 rounds
 Rabbit breathing 15 secs
 Sasankasana breathing 11 rounds
 Bhujangasana breathing 11 rounds
 Salabhasana breathing 11 rounds
 Straight leg raising (Alternate leg only) 11 rounds
 Quick Relaxation Technique 2 mins

YOGASANAS

 Ardhakati Cakrasana (each side) 1 min


 Ardha Cakrasana 1 min
 Ptasarita Pada Hastasana 3 mins
 Viparita-Karani (with wall support) 3 mins
 Matsyasana 1 min
 Vakrasana, sitting in chair (each side) 1 min
 Ustrasana 30 secs
 Deep Relaxation Technique (with folded legs) 10 mins

PRANAYAMA

 Vibhagya Pranayama (sectional breathing- 4 stages each) 11 rounds


 Nadi Suddhi 9 rounds
 Sitkari 9 rounds
 Bhramari 9 rounds

MEDITATION (Dharana, Dhyana)

 Nadanu-Sandhana (AAA-9, UUU-9, MMM-9, OM-9)


 Om Mediation 15 mins
 Cyclic Meditation 30 mins
 Mind Sound Resonance Technique (MSRT) 30 mins

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