Yoga Can Help Lower Back Pain

Regular practitioners of yoga have long known that yoga can help with the debilitating and energy-zapping chronic lower back pain that is endured by so many people every day. Researchers who compared the results of 92 students who took weekly yoga classes against those who took part in stretching classes or used a self-help book on exercise found that the yoga classes gave the best results. Participants of the classes found that their back pain could be better managed than those who tried the other options.

Yoga comes in many different styles and some of these are more effective for back pain than others. It was noted by the Group Health Research Institute, who undertook the study, that the more therapeutic Viniyoga, Iyengar yoga and Hatha yoga all appeared to be most effective for people with back pain.

Participants of the study undertook classes that ran between 45 and 50 minutes long. They did between 5 and 11 simple poses and postures along with a guided deep relaxation session and some exercises in breathing. The results of comparing the outcomes of the study pointed at yoga being able to strengthen muscles in the lower back area, which led to a decrease in pain as opposed to any spiritual or mental effects. The study has triggered some excitement in the both the yoga and medical worlds. yoga can now be explored for potential in managing pain in other areas of the body.

Physicians who were involved in the study are keen that people must speak to their doctor or health care provider prior to starting any new exercise program. They have also suggested that the person would interview any potential new instructors for their understanding and knowledge of lower back pain issues. If you are interested in using yoga for your back pain, then please note that in addition to the approximately 50 minutes of yoga that was practised in the class, there was a supplementary 20 minutes of stretching on the days that the class was not held.

Another study in 2005 by the Annals of Internal Medicine also found that yoga could help combat lower back pain. Then in October 2007, guidelines on therapies to help lower back pain highlighted the regular practise of Viniyoga as something that can alleviate persistent back pain over a period of time by the American College of Physicians and the American pain Society. Yoga does not only make muscles stronger, it also promotes flexibility in addition to bringing oxygen to the tissues of muscles. The meditative benefits of yoga can also help with pain.

People who do regular meditation and breathing practices report that they have less pain than those who don't. They are able to respond to it in a different way as they understand how it can be modulated by their mind. yoga has many benefits and if you are a sufferer of chronic back pain - then it might be something that you should be looking into.

Cool Yoga Postures for Hot Summer Days

Do you want to stay cool while practicing yoga during those hot summer days? We tend to move more in the summer months, which is a great thing! But when the sun's too oppressive or the day's too muggy, outdoor activities drop off. So, in the hot days of summer, you would do well to practice yoga poses that actually keep you cool.

Generally speaking, forward extensions are the cooling yoga postures practiced during hot days. Find a nice breezy location near an open window or door. The fresh air helps. Don't attack the poses. Remember to move into each of the yoga postures with deliberation and set up your alignment properly. The names of yoga poses that will give you a relaxing and cooling practice without overheating are Janu Sirsasana (Head Knee Pose) and Marichiasana (Seated Twist with several variations). Along with these basic poses, more can be added depending on the time you have available, your energy level, and how much experience you have had. You may add Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bend), Triang Mukhaikapada Paschimottanasana (Three Limb Face Down Forward Bend), and Paschmimottanasana (Full Forward Bend). There are so many variations on how they can be performed, yet that does not mean one can be sloppy! These five yoga postures translate into forward bends with a knee to the side, one leg in lotus, one leg in Virasana and twisting, with the final version of the pose looping arms around legs and the torso and using leverage. The final yoga pose is a plain forward extension with legs fully straightened.

In seated yoga postures, press your legs down into the floor, keep that action as you bend at the hip joint, not the mid-back. Then lengthen your front spine as you stretch forward. In Iyengar yoga, yoga postures are supported with props like straps to catch a foot, or a bolster to support your torso. This way you should get the benefits of wonderful yoga by: 1) keeping yourself moving during hot summer days which is good for your lymph system that cleanses your issues, 2) keeping yourself cool which is not only appropriate but satisfying and 3) keeping your tissues toned, strong and alert. Practicing yoga postures is all about appropriate balance in the self, both in the moment and in life.