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One of Vanda Scaravelli’s great gifts to our yoga practice was freedom. She gave us permission to follow our own inner teacher, liberating yoga practice from the restriction of rules and traditions. She encouraged students to understand that, ultimately, we are our own best teachers – all we have to do is listen deeply and increase our awareness.
“Do not kill the instinct of the body for the glory of the pose. Do not look at your body like a stranger, but adopt a friendly approach towards it. Watch it, listen to it, observe its needs, its requests, and even have fun. To be sensitive is to be alive. “ VS
We approach the back with therapeutic yoga approach of yoga and Ayurveda for health and fitness. We require Strength, flexibility, structural alignment, proper functioning of various body systems and mental steadiness. We require all five for good health and asanas can give us all five if they are done correctly. Movement and breathing should be done in a correct manner to heal various imbalances of the spine.
The class is aimed for problems and pains in back due to stress, scoliosis, bad sleeping posture, wrong ergonomics but sciatica, disc slips, major surgeries of the back can only be handled in one to one private class.
The 4 body positions are standing, seated, lying and inverted. The 4 parts of the body you move are arms, head, legs and trunk. The 4 important directions of movement are forward, backward, twisting and lateral.
The 4 components of breathing cycle are inhalation, holding, exhalation, suspension.
The spine forms the central axis in the human body to which are attached two legs, two arms and the head. The important skeletal elements of trunk are pelvis at the lower end and shoulder girdle at the upper end. The two are connected by the central vertebral column, on top of which rests the head. Our spine can move in 3 planes. It can do flexion and extension, lateral movement and rotation. Spine is linked with the physiology of the body systems and functions of mind. Spinal nerves emerge from between the spinal vertebras and feed the whole body. Structural misalignment of the spine can disturb various body functioning’s. The shape of the spine is related to our mental state. Spine has 4 curves.
a. The cervical curve (concave posteriorly). This is flexible.
b. The thoracic curve (convex posteriorly). This is flexible.
c. The lumber curve (concave posteriorly). This is flexible.
d. The sacral curve (convex posteriorly). This is fixed as sacral vertebras are fused.
To maintain strength of spine you must maintain its curve. Asanas with correct order and breathing can prevent the slump of spine with ageing. An asana program for backpain has 3 important goals.
FROM 1ST-10TH OF THE MONTH
YOUR BODY TREMBLES ON HOLDING POSES MORE THAN 3 BREATHS.
Strengthening the abdominal Muscles
We observe body structure and alignment with 5 asanas. We work on your structural misalignments with 4 routines. We move from easy to strenuous movements to test your flexibility and strength of abs, back extensors and hip flexibility. We practice cat and cow, Uttanpadasana, parsvottanasana, Shalabhasana and Pascimottanasana and Urdhvaprasaratapadotanasana.
- REGULAR YOGI
FROM 11th to 20th OF THE MONTH
YOU ARE STEADY IN MOST POSES FOR 6 BREATHS.
Stretching the Hamstrings
We progress by creating balance. We practice forward bending asanas followed by backward bending asnas. We distribute the back bend asanas over the 3 sequences. We do standing asanas to increase back strength. We do 3 small sequences here.
FROM 21st TO 30th OF THE MONTH
YOU ARE STEADY IN ALL POSES FOR HOLDS UPTO 12 BREATHS.
Strengthening the Back Muscles
Depending on the pain factor we practice the sequencing for strength . There are 3 sequences based on pain level and strength of the individual. We stretch the hamstrings and back also in these sequences.