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Yoga
Breathing Exercises Or Pranayama
Yoga is an excellent therapy to relax. Yoga breathing exercises help to reduce the tension and stress that contribute to back pain. Breathing is considered very important while performing the yoga poses. Breath should be rhythmic, deep and free during inhalation and exhalation. The breath determines the quality of the yoga practice. When the breath is even, it relaxes the body and encourages strong circulation.
Yoga helps people concentrate their energy on breathing and maintaining posture. The methodical breathing increases oxygen flow to the brain and sets relaxation within the body and mind. This relaxation dissipates stress and anxiety and therefore relieves back pain.
Deep breathing exercise-Brahmari(humming bee)
Brahmari means the bee. This pranayama involves rapid inhalation and rapid exhalation. The sounds produced during this exercise resemble that of a male bee during inhalation, and that of a female bee during exhalation.
Steps
- Sit in a cross- legged position and close your lips.
- Start with inhalation at a rapid pace producing the sound of a bee and exhale rapidly through the nostrils, again producing a snoring or buzzing sound.
- The vibration of the humming sound is felt in the throat and mouth. Inhalation and exhalation should be through both nostrils.
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This pranayama increases the heat and circulation of blood in the body. It also teaches how to control the breath. One enters into a meditative state of mind in this practice. This pranayama can be done for 2-3 minutes.
Reference The science of pranayama-Sri Swami Sivananda Yoga for every athlete-Aladar kogler Yoga Abcofyoga.com Yoga infocenter in holisticonline.com Yoga and back pain www.asana-posture.in/type.htm www.yoogawithateeka.com Submitted by: Mrs. Uma Edited by: Mrs. Savitha
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