CURE FOR LOWER BACK PAIN
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Disease Description
Low back pain or lumbago is a common musculoskeletal disorder affecting 80% of people at some point in their lives. In the United States it is the most common cause of job-related disability, a leading contributor to missed work, and the second most common neurological ailment — only headache is more common. It can be either acute, subacute or chronic in duration. With conservative measures, the symptoms of low back pain typically show significant improvement within a few weeks from onset.
The majority of lower back pain stems from benign musculoskeletal problems, and are referred to as non specific low back pain; this type may be due to muscle or soft tissues sprain or strain, particularly in instances where pain arose suddenly during physical loading of the back, with the pain lateral to the spine. Over 99% of back pain instances fall within this category. The full differential diagnosis includes many other less common conditions.
STEPS TO BE FOLLOWED
- PAVANA MUKTA ASANA
- NADEE SHUDDHI KUMBHAKA
- NAAGA KUMBHAKA
- PRAKRITI KUMBHAKA
- KRITTI SHRESHTA KUMBHAKA
1. PAVANA MUKTHASANA YOGAASANA, UPDESHAM 3, VERSES 4 & 5
द्वयोस्तु पादयोः पार्ष्णिं लात्वास्वस्वनितम्बके ।
जानुनी वक्षसि धभमकभद्ध्रखभश्रकलभभद्रभि करबन्धनैः ॥
एवंविधस्थितिर्यत्र तत्र वायुमुक्तासनम् ।
भवेद्नेन वशाशुद्धिर्मलस्थवायोर्मोचनम् ॥
Dvayostu Paadayoho Paarshni Laatvaasva-svasvanitambake | Jaanunee Vakshasi Saadhur Badhnaati Karabandhanaihi || 3.4 ||
Evam-vidha-Sthitir-yatra Thathra Vayumukthaasanam | Bhavedanena Vashaashuddhir Malastha-Vayor-Mochanam || 3.5 ||
TRANSLATION Having brought the two heels close to the perineum and having brought the knees close to the chest region, by the tying of the hands the noble soul one ties the knees.
Where there is this kind of a posture, it is called Vayu/Pavana Mukta asana. By this the large intestine gets cleansed by the release of the wind.
TECHNIQUE
- Stay on ground.
- Bring two heels close to perineal region.
- Keep the knees raised. Hold knees with two hands and press them against the chest.
- Remain in this pose for 30 seconds
IN PAVANA MUKTA ASANA, NEXT
2. NADEE SHUDDHI KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 114 & 115
एकयापूर्य परया रेचनाद्धंसचिन्तनात्।
यथाशक्त्या निरुध्याथ पूर्य रेचितया पुनः ॥
एवं नाड्योविभेदेन चतुःकालेषु विंशतिः।
कुम्भकान् यदि कुर्वीत नाडीशुद्ध्याख्यकुम्भकः ॥
Ekayaapoorya Parayaa Rechanaaddhamsachinthanaath |
Yathaa-Shakthyaa Nirudhyaatha Poorya Rechithayaa Punaha ||114||
Evam Naadyor-Vibhedena Chathuh-Kaaleshu Vimshathihi |
Kumbhakaan Yadhi Kurveetha Naadee-Shuddhyaakhya-Kumbhakaha ||115||
TRANSLATION One should inhale through one nostril and exhale through the other nostril after retention of the breath judiciously and again inahle through the nostril through which it was exhaled, contemplating on mantra ‘hamsa’. If this is practised with alternation of nostrils with twenty kumbhaks for four times a day, it is called Nadi shuddhi Kumbhaka.
TECHNIQUE
- Inhale through the left nostril. contemplating on mantra ‘sam’.
- Hold the breath as long as you can judiciously
- Exhale through the right nostril. contemplating on mantra ‘ham’.
- Again inhale through the right nostril,contemplating on mantra ‘sam’
- Exhale through the left nostril. contemplating on mantra ‘ham’
- Practice this for twenty kumbhaks for four times a day
IN PAVANA MUKTA ASANA, NEXT-
3. NAAGA KUMBHAKA
KUMBHAKA PADDHATHI, VERSES: 77 & 78
ओदनग्रासवद्वायुं कण्ठेनापूरयेच्छनैः ।
तं रोधयेद्यथाकालं बध्वा जालन्धरं दृढम् ॥
कण्ठेन रेचनं कुर्यात् नागकुम्भः शिवोदितः ।
क्षुधां जयेत् पिपासां च फलमस्य समीरितम् ॥
Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi |
Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77||
Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha |
Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||
TRANSLATION One should fill the air slowly into the throat like swallowing a morsel of rice and should retain it for maximum possible time, with firm application of Jaalandhara Bandha and then should exhale it from the throat. This is Naaga kumbhaka explained by Shiva. By this practice one is able to win over hunger and thirst.
TECHNIQUE
- Swallow air very slowly and let the air go little by little like eating rice morsel by morsel.
- Once you are full, immediately contract the throat, place the chin on the chest
- Hold the breath in this posture as long as possible
- Then release the lock and exhale slowly from the throat
- Do this 21 times
IN PAVANA MUKTA ASANA, NEXT-
4. PRAKRITHI KUMBHAKA KUMBHAKA PADDHATHI, VERSE: 70
वान्वितेनाशुगं कर्षन् कुर्वन्तूच्चतरं स्वनम् ।
धारयेच्चेदूदानस्य प्रकृतिः कुम्भकः स्मृतः ॥
Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi: Kumbhaka: Smruthaha || 70 ||
TRANSLATION One should suck in air quickly with a loud sound of the bija mantra "VA" and retain the breath. this is called Prakrithi Kumbhaka.
TECHNIQUE
- As you chant the bija mantra "VA" loudly, suck in air quickly.
- After you are full, hold the breath
- Then slowly exhale normally
- Do this 21 times
P.S: If you have Hypertension, Hernia or if you are Pregnant do not hold the breath
IN PAVANA MUKTA ASANA, NEXT-
5. KRITTI SHRESHTA KUMBHAKA KUMBHAKA PADDHATI, VERSE: 69
नो यां चाकर्षयेत् वायुं बलात् हृत्स्थानमानयेत् ।
उत्कृष्योत्कृष्य हृत्स्थानात् कण्ठतालौ पद्मद्भुवोन्तरे ॥
मूर्द्धान्तं चेद्गतायातकृत्तिश्रेष्ठारव्यकुम्भकः ॥
NobhyaamChaakarshayethVaayum BalaathHruth-Sthaanamaanayeth | UthkrushyothkrushyaHruth-Sthaanaath Kanta-ThaalauBhruvo'nthare || MoordhnaanthamChethGathaayaatha--Krutti-Shreshtaakhya-Kumbhakaha ||69||
TRANSLATION One should inhale the air through both the nostrils forcibly and take it to the heart and from there bring the air up to the throat, palate, eye brow center, and top of the head and retain the air there. This is known as Kritti Shreshta Kumbhaka.
TECHNIQUE
1. Inhale air forcibly through both the nostrils and bring to the heart region
- As you are holding push up the air up the throat, palate, eye brow center, and top of the head one by one and retain the air at top of the head.
- Exhale when you can not hold any more
- Do this 21 times
END OF KRIYA
Kriya Date
06-Feb-2012