Yoga for Spine Problems

                       Yoga for Spine Problems (Lower Back Ache, Cervical / Lumber Spondilolysis)
PREPARATORY PRACTICE
Basic Movements (yoga sopan book)

USEFUL PRACTICES
Asana
Tadagasana, Vajrasana series from Yoga Sopan book, Pavanmuktasana, Ardha Chakrasana, Anantasana, for about 10 days

Bhujangasana
Tiryak Tadasana
Shalabhasana
Katichakrasana
Dhunurasana
Trikonasana
Ardhamatsyendrasana
Veerasana
Tadasana
Shavasana (when needed)

Cleansing Practices
Uddiyan Bandh 3 Rounds (each round 30 seconds)
Jalaneti (once a week)

Pranayama
Anulom Vilom Deep Breathing (15 minutes)
Sheetali Purak followed by Bhramari Rechak (21 rounds)

OPTIONAL PRACTISES
Asana
Vakrasana, Uttanpadasana, Sulabh Ushtrasana, Ushtrasana, Marjarasana - Sankatasana

Pranayama
Right Nostrill Breathing, Bhramari Pranayama without Kumbhak

Cleasing Practices
Neti

CONTRAINDICATONS
Asana
All Forward Bending Asanas
Sarvangasana, Halasana, Shirshasana (Head stand) & its variations
Fast Breathing, Left nostrill Breathing, Bhastrika Pranayama, Any Pranayama with Kumbhak.
Vaman Dhouti, Shankha Prakshalana (Laghoo / Purna)

FOOD HABITS
Suitable
Normal Food with Less Fats & Carbohydrates but with High Fibres. Best Food is Fruits & Vegetables, Less Protin Diet.

Avoid
Nonveg Food, Milk & Milk Products ( Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food, Salts.

DAILY PRACTICE PROGRAMS

No.	Asana / Yoga Technique	Duration in Minutes
1	Shavasana (corpse pose)	5
2	Basic Movements all Types (with very slow movements)	15
3	Shavasana	5
4	Vajrasana Series from Yoga Sopan Book	15
5	Shavasana	3
6	Bhujangasana	1
7	Dhanurasana (bow pose)	1
8	Shalabhasana (locust pose)	1
9	Makarasana	2
10	Pavanmuktasana	2
11	Ardhachakrasana	1
12	Anantasana	1
13	Ardhamatsyendrasana	2
14	Shavasana (corpse pose)	3
15	Tadasana, Tiryak Tadasana	2
16	Katichakrasana	1
17	Trikonasana	1
18	Veerasana	1
19	Shavasana (corpse pose)	2
20	Shavasana	2
21	Anulom Vilom, Deep Breathing	10
22	Sheetali Purek & Bhramari Rechak	10
23	Ujjayi Breathing without Kumbhak	10
24	Prayer	7
	Total Time	90
	Omkar Chanting	30
	Jala Neti (once a week)
	Yoga Nidra for Stress Relief (once a day)	30
	Listen Omkar Chanting Throughout the Night