YOGA AND PHYSIOTHERAPY

• Yoga is believed to have originated and existed in ancient India since the
Rig Vedic age.
• It is the greatest gift to the World from the Indians.
• The word Yoga has its root in the Sanskrit word 'yuj' which means to
merge, join or unite. It is the union of soul with the eternal truth, a state
of unalloyed bliss arising from the conquest of duties.
• Yoga aims at achieving a wholesome health in the form of physical,
mental, psychological, and spiritual well being of a person.
• According to Patanjali, yoga helps to attain a complete control of the mind
which in turn helps to attain mastery over our body through its various
asanas and pranayams.
• The former helps to develop the muscles and joints and the
Neuromuscular co-ordination, the latter helps to control the breathing
faculties.
• Asanas in yoga are slow, rhythmic and gentle movements of the
various bones, muscles and joints.
• They help to attain the physical conditioning of the body so
essential to acquire good health.
• These asanas have three fundamental steps.
• In the initial step, through a gradual rhythmic movement a
• particular posture of an asana is first adopted. In the second step,
this posture is held for a brief period.
• In the third and the final step, the body is gradually returned back
to the starting position through a gradual, rhythmic reversal
method.
• While asanas help to develop the physical control, pranayamas help
to acquire a good respiratory control which tunes up the mind,
heart and lungs.
• Together asanas and pranayamas help an individual to develop a
physical, mental and spiritual well being.
Ardha Matsyendrasana
 PROCEDURE:
• ► Kneel down with your legs together, resting on your heels.
• ► Then sit to the right of your feet as illustrated below.
• ► Lift your left leg over your right, placing the foot against the outside of
the right knee. Bring your right heel in close to your buttocks. Keep the spine
erect.
• ► Stretch your arms out to the sides at shoulder level, and twist around
to the left.
• ► Now bring the right arm down on the outside of the left knee and hold
the left foot in the right hand, placing your left hand on the floor behind you.
Exhaling, twist as far as possible to the left. Look over the left shoulder
 BENEFITS:

 ► Increase hips and spine flexibility

 Removes the wastes and improves digestion
 ► Stimulate heart, kidneys, liver, spleen and lungs.
 ► Open the neck, hips and shoulders.
 ► Relieve fatigue, sciatica, backache and menstrual discomfort.
 ► Clean the internal organs.
 ► Releases excess toxins and heat from tissues and organs.
 ► Energizes and stretches the backbone.

• CONTRA-INDICATIONS AND CAUTIONS:

• Should be avoided during pregnancy and menstruation due to the strong twist in
the abdomen.
• People with Heart, abdominal or brain surgeries should not practice this asana.
• Care should be taken for those with peptic ulcer or hernia.
• Those with severe spinal problems should avoid and those with mild slipped disc
can benefit but in severe cases it should be avoided.
 Health Benefits of Ardha
Matsyendrasana:
• Increases the elasticity of the spine, tones the spinal nerves and
improves the functioning of the spinal cord.
• Stretches the muscles on one side of the body whilst compressing the
muscles on the other side.
• Relieves back pain and stiffness from between the vertebrae.
• Massages the abdominal organs and increases the digestive juices
making it useful for loss of appetite and constipation.
• Regulates the secretion of bile and adrenaline.
• Relieves tension that may have built up in the back from forward and
back bending asanas.
• Opens the chest and increases the oxygen supply to the lungs.
• Loosens the hip joints, relieving stiffness.
• Releases tension in the arms, shoulders, upper back and neck.
• Increases purification of the blood as well as the internal organs.
• Improves round shoulders.
 Bhujangasana(Cobra Pose)
(bhuja= arm or shoulder + anga= limb)
PROCEDURE:
 Lie on the stomach with the head turned to one side
and the arms alongside the body with palms facing
upward.
 Turn the head and place the chin on the floor. Inhale
then exhale slowly through the nostrils and swing the
arms around until the hands are placed just below the
chin with the palms down and the finger tips of each
hand almost touching and the elbows on the floor.
 Inhale slowly through the nostrils, press down on the
hands and lift the torso from the waist up off the floor,
arching the spine backwards and straightening the arms.
Keep the hips on the floor.
 Tilt the head as far back as possible and hold the
posture for the duration of the inhaled breath.
 Exhale and reverse the process to return to position
BENEFITS:
1. Increases flexibility
2. Tones the abdomen
3. Strengthens the arms and shoulders
4. Decreases stiffness of the lower back
5. Stretches muscles in the shoulders, chest and abdominals
6. Improves menstrual irregularities
7. Elevates mood
8. Firms and tones the buttocks
9. Stimulates organs in the abdomen, like the kidneys
10. Improves blood circulation
CONTRA-INDICATION AND CAUTIONS:
• Avoid practicing Bhujangasana if you are pregnant, have fractured ribs
or wrists, or recently underwent abdominal surgeries, such as for
hernia.
• Also avoid doing Bhujangasana if you suffer from Carpel Tunnel
Syndrome.
• Practice Cobra Pose under an Sri Sri Yoga teacher's guidance if you have
suffered from chronic diseases or spinal disorders in the past.
Marjaryasana-Bitilasana(cat cow pose)
(for spine flexibility)
Steps to perform Cat & Cow Poses (Marjaryasana & Bitilasana):
• Get down onto your hands and knees, placing each hand directly
under its shoulder and each knee under its hip. Point your fingers
up to the top of your mat.
• Relax your head and neck into a neutral position, looking
downward.
• Move first into Cow Pose by breathing in and relaxing your belly
toward the floor.
• Visualize your breath moving into your lungs and along your back
while you lift your chin and chest and look up to the ceiling. Hold
for a few seconds.
• Now gently move into Cat Pose by exhaling while you pull your belly
in toward your spine.
• Round your back and allow your head and neck to relax back
downward.
• Visualize your breath travelling out of your body along your spine
and out your mouth and nose.
• Inhale again, transitioning into Cow pose.
• Exhale again, transitioning into Cat pose.
Benefits of Cat & Cow Poses (Marjaryasana &
Bitilasana):
• It allows more coordinated physical movement
• It greatly improves flexibility
• It improves posture and helps improve your walk
• It acts as an excellent warm-up for the entire body
• Since it actively stretches your back, torso, and neck, it
improves your spine alignment
• It strengthens and stimulates the abdominal muscles
• It helps in regulation of breathing patterns
• It stimulates your kidneys and adrenal glands
• It calms you down and relieves stress
• It is greatly beneficial in relieving back pain
 Adho Mukha Svanasana
Downward-Facing Dog Pose
 Adho Mukha Svanasana
(Downward (Downward--Facing Dog)
• Type of Pose: Type of Pose: Down Dog is an all-over strengthening and
rejuvenating stretch, with forward bend and inversion qualities.
Benefit Benefits:
• Calms the brain and helps relieve stress and mild depression
• Energizes the body
• Stretches the shoulders, hamstrings, calves, arches and hands
• Strengthens the arms and legs
• Helps relieve the symptoms of menopause
• Relieves menstrual discomfort when done with head supported
• Helps prevent osteoporosis
• Improves digestion
• Relieves headache, insomnia, back pain, and fatigue
• Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Contraindications and Cautions:
• Carpal tunnel syndrome
• Diarrhea
• Some women will find this pose uncomfortable
during menstruation
• Pregnancy: Do not do this pose late-term
• High blood pressure or headache: support your
head on a bolster or block, ears level between the
arms.
Trikonasana
Type of Pose: Type of Pose: Standing Pose, Open Hip
Benefits: Benefits:
• Elongates & opens the spine & side waste
• Opens the hips, groins, hamstrings, calves, knees,
ankles, shoulders & chest
• Strengthens & opens the thighs, knees & ankles
• Stimulates the abdominal organs
• Improves digestion
• Helps relieve the symptoms of menopause
• Relieves backache, especially through second trimester
of pregnancy
• Therapeutic for anxiety, stress, flat feet, infertility, neck
pain, osteoporosis, and sciatica
 Contraindications and Cautions
• Diarrhea
• Headache
• Low blood pressure
• Heart Condition: Practice against a wall. Keep the top
arm on the hip.
• High blood pressure: Turn the head to gaze downward
in the final pose.
• Neck problems: Don't turn your head to look upward;
continue looking straight ahead and keep both sides of
the neck evenly long.
 Paschimottanasana
West (Back) Stretching
 Pachimottanasana
(Seated Forward Bend)
• Paschimottanasana can help a distracted mind unwind.
Literally translated as "intense stretch of the west.“
Benefit Benefits:
• Calms the brain and helps relieve stress and mild depression
• Stretches the spine, shoulders, hamstrings
• Stimulates the liver, kidneys, ovaries, and uterus
• Improves digestion
• Helps relieve the symptoms of menopause and menstrual discomfort
• Soothes headache and anxiety and reduces fatigue
• Therapeutic for high blood pressure, infertility, insomnia, and
sinusitis
• Traditional texts say that Paschimottanasana increases appetite,
reduces obesity, and cures diseases.
Contraindications/Cautions:
• Asthma
• Diarrhea
• Back injury: Only perform this pose under the
supervision of an experienced teacher.
Shalabasana
APPROACH
• Lie on your belly with your toes flat on the floor, chin hing on the ground.
• Keep your legs close together with your feet gently touching each other.
• Now stretch your arms bent on the front as much as you can.
• Take a deep breath in as well as currently raise your breast, arms, legs and
upper legs off the flooring.
ASANA
• You resemble a flying super hero – Superman! Spread out the smile on
your face– superheroes are constantly delighted, specifically in air travel.
Instead of making an effort to increase your hands as well as legs more, make
a gentle effort to extend your arms as well as legs far from your torso. So, feel
the pull that is happening at both ends. Ensure that your elbows and knees
are not bent.
• Keep breathing with understanding, keeping your interest on the stretch.
• RETURNING
• As you breathe out, carefully lower your breast, arms as well as legs
BENEFITS:
• Stretches as well as reinforces the muscle mass of the upper body,
shoulders, arms, legs, abdomen and the lower back
•Tones the abdomen as well as reduced back
•Massages the back and also keeps the back supple
•Helps stretch the chest
•Improves blood circulation
•Can be an excellent workout for the abs and also stomach
Vrikshasana
 Tadasana
• Tadasana is a simple standing asana, which forms the basis for all the
standing asanas.
• It is performed at the beginning and end of the surya namaskara
sequence and is a key asana for all yoga practices
 procedure
• Stand straight on the ground, and take a small gap between
your feet.
• With deeply breathe (inhale), raise your both arms.
• Keep your arms upward by interlocking your fingers.
• Now come on the toes by raising your heels simultaneously
• Feel the pressure of stretching from toes to fingers.
• Try to maintain this pose as long as you can with slow and deep
breathing.
• Now come to the original position with deep breathing (exhale).
• You can perform the number of rounds as per your convenience
after having relaxation for a while.
 Benefits
• Due to deep breathing it provides strength and expansion to
the lungs.
• This is the best exercise to increase the height.
• Develops and activates the nerves of the entire body.
• It gives strength to vertebral column and heart.
• Also Good for regulating the menstrual cycle in women.
• Cures the problems related to the indigestion.
• Give strength to arms and legs.
• Helps to remove lethargy from body.
• It reduces the problem of flat feet.
 contraindication
• Person who is suffering from headaches, low blood pressure and insomnia
are advised to do this asana after consulting the yoga instructor.
• During pregnancy skip this asana.