Urdhva Mukha Shavanasana – How to perform it more effectively

To perform it more vigorously and effectively

  1. Press the big toes firmly on to the mat to give nice push and energetic vibrance to the pose
  2. Do not collapse the hips but let it sink on its own
  3. By pressing on the mat firmly, the sternum is lifted up and facing the ceiling and widens the sternum
  4. Engage the calf muscles to protect the lower from cringing on each the spinal joints thus releasing the pressure from the sacrum.
  5. Lift the forehead up and beyond but without hastily compressing the cervical spine.

to learn Urdhva Mukha Shavanasasna effectively, pls seek a teacher who knows about this pose or someone with many years of experience teaching it.

 

Urdhva Mukha Shvanasana – Meaning and Benefits

Upward-Facing Dog Pose — Urdhva Mukha Shvanasana — Strengthens the back muscles, especially the spinal erector spinae, latissimus dorsi, deltoids etc

  • “Urdhva” — meaning “upward”
  • “Mukha” — meaning “face”
  • “Shvana” — meaning “dog”
  • “Asana” — meaning “pose or stance”

Upward-Facing Dog is incorporated in the Sun Salutations A and B of the Ashtanga Vinyasa Series as taught by Sri Krishnamacharya and is often done 5 times in Sun Salutation A and 5 times in Sun Salutation B warm up vinyasa. It can be used as a strength-builder and also as a prep towards deeper backbends.

Benefits of Upward-Facing Dog

Upward-Facing Dog (Urdhva Mukha Shavanasana) does eccentric contraction  the chest and torsa areas, while strengthening the wrists, arms, and shoulders. By concentric contraction of the back musecles and opening the upper body and chest.  Urdhva Mukha Shavanasana improves posture and can be therapeutic for asthmatic patients as well as people who have sinusitis issues. Upward Dog creates suppleness in the back torso and abdomen, which stimulates the abdominal organs and improves digestion. It also firms the buttocks and thighs, helping to relieve sciatica. The backbend energizes and rejuvenates the body, providing relief from fatigue and mild depression.

How to upload a video on YouTube

Greetings to our dear yogis!

Here’s a short tutorial on how to upload your video onto the Tirisula Students’ YouTube account for your blog posts.

  

1. Sign in to Youtube with username: tiristudents@gmail.com

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2. Password would have been shared with you separately.

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3. Upload your video by clicking on the “Upload” button on the top right side

 

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4. Default upload privacy setting is “Unlisted” so only readers of our blog/people with the direct link to your video will be able to view it.  

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5. Name your video creatively and click “Publish”!

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6. Learn how to upload this new video in your blog post here!

How to insert a video into your blog post

Greetings to our dear yogis!

Here’s a short tutorial on how to insert/embed a Youtube video into your blog posts.

 1. Log in to the Tirisula Students YouTube account and click on your uploaded video. Click the “Share” button below then “click Embed” and copy the code provided (you’ll need this code later).

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2. Head to your post on the Tirisula Blog. Imagine the following is the view of your post in the blog editor. Click your cursor where you’d like your video to appear then click on the ‘Insert/edit video icon’ on the toolbar (circled below) 

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4. In the pop-up window, click ‘Embed’ then paste the YouTube embed code you copied earlier in the box. Click ok.

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5. You should see a grey box appear where your video has been embedded. You can adjust the size of the video by dragging the corners of the grey box.

6. Have a final read of your text then click ‘Publish’ – viola!

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7. Note: The embedded video will not display in preview mode. You’ll need to click ‘Publish’ to view your final blog post with embedded video which would look like the sample below…. have fun 🙂 

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SAMPLE BLOG POST (with embedded video)

1. Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.

2. Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.

3. Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.

4. Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.

 

Yoga Therapy on Back Pain

The back is a complex structure made up of bones of the vertebrae, muscles, nerves and joints. The complexity makes it hard to identify the exact cause of general back pain.
Some common causes include:
– Long periods of sedentary lifestyle resulting in weak / tight muscles at the hip region
– Poor posture
– Incorrect method of lifting, bending, carrying, pushing or pulling heavy objects
– Weak core
– Excessive pressure on the back (from pregnancy, obesity or running)
Yoga therapy is a holistic alternative to painkillers / medication in managing back pain. It should be a preferred method if the subject is not suffering from any underlying medical condition as it can help resolve the root cause and therefore is a highly effective and sustainable treatment. This is done through a combination of stretching and strengthening of the muscles.
Through the sequence, the following can be achieved:-
– Stretch and relax through suitable yoga postures for back pain relief
– Achieve better posture, balance and body alignment; and
– Be more aware of your body and limitations so as to prevent injuries
Sequence:
1. Pranayama – Anuloma Viloma
2. Joint warm-up
3. Surya namaskar A x 3
4. Surya namaskar B x 3
5. Padangusthasana
6. Utthita trikonasana
7. Prasarita Padotthanasana A and C
8. Eka pada raja kapotanasana
9. Bhujangasana
10. Shalambhasana
11. Dhanurasana
12. Setu bandha sarvangasana
13. Ustrasana
14. Marichyasana C
15. Yoga Nidra
Lillian 500 TTC Yoga Therapy Module

Yoga Therapy for Gout and Hernia

Student / Patient: Male, 50 yrs old
Problem: Diagnosed with gout 5 years ago, diagnosed with hernia 2years ago.
First attack in the big toe joint. The Uric Acid levels from the blood test were not that high. Now the knee joint attack gout also…
It is absolutely essential to control uric acid levels as soon as possible, with the help of a right diet, medication, as well as certain exercises in yoga for reducing uric acid. Uric acid levels are always elevated with the higher consumption foods that are high in purines. Therefore, if you practice yoga for reducing purines, it will naturally result in a reduction of uric acid in the body.
Gout is a form of arthritis caused by the buildup of crystals of uric acid in a joint. Since the student has hernia as well, so he only can do gentle twist.
But there are many postures that focus on the joints, get stretched, worked and flushed… The gentle movements of yoga will help you prevent these painful attacks.
this has to help as the premise of gout is the formation of ‘crystals’ in the joint.
Yoga Therapy For Hernia
1. Sit in any meditative posture. Relax the body. Close the eyes and breathe normally. Contract the muscles around anus and then relax. Repeat this maximum possible number of times.
2. Moolabandha – Sit in Siddhasana or Siddhayoni asana. Place the palms on the thighs. Close the eyes. Relax the body. Perform a long inhalation, contract the muscles in the muladhara region and pull the muscles upward. This is the final stage. Stay in this state as long as possible while stopping the breath. Then relax the muscles. Bring the head to normal position and perform exhalation slowly.
3. Single leg raise with movement hands on hernia:
4. Pavanmuktasana:
Yoga Therapy For Gout
•Ardha matsyendrasana (The Spinal Twist Pose)
• Bhujangasana (The Cobra Pose)
• Dhanurasana (The Bow Pose)
• Halasana (The Plow Pose)
• Hastashirasana (The Hand to Head Pose)
• Januhastasana (The Hand to Knee Pose)
• Makarasana (The Crocodile Pose)
• Pavan mukhtasana (The Wind Relieving Pose)
• Pranayama (Breathing technique)
• Tadasana (The Mountain Pose)
• Trikonasana (The Triangle Pose)
• Uttana Padasana (The Extended leg Pose)
• Veerasana (The Hero Pose)
• Vriskshasana (The Tree Pose)
Nicole 500hr YTTC

Yoga Therapy Case Study (500hrTTC)

Name: JR

Age: 34

Fitness Active Level: Low

 

Problem: 

– Acid Reflux (GER)

– Easily accumulate gas in stomach

– Tall and Skinny frame, Vata Body (test taken)

 

JR experiences acid reflux on a regular basis since young. He claims that it is often triggered by food, that doesn’t agree with his body. On daily medication to reduce production of stomach acid. JR also feels bloated easily when triggered by wrong food choices.

______________________________________________________________________________

 

Proposed Recovery Plan:

 1) JR needs to change his diet, as food seems to be the main trigger.

 Avoid the following:

– carbonated, cold drinks

– raw vegetables and salad

– frozen desert

– food that are light, airy and crunchy

– spicy food

– all red meat

 

Favour the following:

– warm, slight oily cooked food

– drink room temperature or hot beverages

– sweet, sour and salty food in moderation

 

Introduce light activity may help to improve his overall wellness. Yoga is strongly recommended. 

The 3 series of Pawan Muktasana series will be introduced to him, as each series has its own benefits for his body. Being a Vata body type, it will be ideal to introduce more calm and grounding poses and holding poses in longer period will also be carried out. As JR has not done yoga or been active in sports, modification of poses will be offered.

 

Pranayama – Alternate-nostril breathing(no retention), Ujayyi breathing.

Mudra – Vayu Mudra (Reduce Air element)

 

The proposed recovery therapy is for a period of 3 months, with three yoga session weekly.

 

By Ashley Ow

 

Yoga Therapy for Lower Back Pain

YOGA THERAPY FOR LOWER BACK PAIN

Yoga can be an alternative solution to lower back pains due to sciatica, slip disc or prolapsed disc problems.

The regular practice of Yoga may help improve chronic back pains and reduce the use of pain medications and anti- inflammatory.

Ways that Yoga can help back pain: 

  • Yoga strengths the core thus helping you put less pressure on the back and protect the spine.
  • Yoga may help with weight loss through regular Asana practices.
  • Yoga promotes muscle tone and good posture, which also help with lower back pain.
  • Yoga is low impact, so you have no stress on the back to perform the poses.
  • Yoga stretches our muscle promoting more flexibility & better blood flow to damaged tissues.
  • Yoga helps with pain management using breathing technics that help calm and balance the mind.

Case Study: Ms. Muller has been diagnosed Prolapsed Disc between L4 and L5

Previous Treatments:

Ms. Muller has gone through a series of Physiotherapy with recurring pain once treatment stopped. In addition, she has takes ant-inflammatory for several months that have caused her to develop a stomach problem and can no longer take them.

Current Symptoms:

  • Difficulty bending forward to pick up objects from the floor
  • Stiffness in the lower back, specially in the morning
  • Lower back pain after walking long distances or performing any type of exercise with some impact
  • When in crisis, inability to perform simple tasks around the house such as reaching and lifting objects
  • Unable to sit still for prolonged periods of time

Proposal Treatment using Yoga Therapy:

  • For the first few weeks, we will start slow using slow movements with awareness to avoid putting any stress on the back
  • We will start the sequence by doing easy warm ups
  • We will work on stretching the muscles of the legs to loose the hamstrings, IT band and quads using belt to help stabilize the lower back.
  • Work on stretching the core muscle with slow movements and breathing technics.
  • Stretches to elongated the spine by using balance movements of reaching up / forward and side to side

Movements to avoid during first 2 weeks:

  • Bend forward past 90 degrees
  • Avoid all seated forward bend
  • Avoid rounding the back
  • Warm ups that include any form of jumping or uncontrolled movements 

SEQUENCE:

1) Warm Up: Standing

  • –       Toes warm up
  • –       Ankles rotation/ dorsiflexion and plantar flexion
  • –       Knee Rotation
  • –       Hip joint rotation
  • –       Pelvic tilt – slowly
  • –       Shoulder Rotation
  • –       Fingers and wrist rotation
  • –       Lateral neck flexion / slow neck rotation

2) Tadasana – Mountain take 5 deep breathes

3) Vrksasana -Tree Pose – elongate spine upwards for 3 breathes

4) Tiryaka Tadasana – Swaying Palm Tree Pose – elongate spine side to side

5) Dandasana – Staff Pose for 3 deep breathes

6) Introduce Kapala Badhi to help warm up the spine

7) Lying Supta Padangusthasana with belt to help release backache

8) Setu bandha Sarvangasana – Shoulder Bridge Pose – Must go up slowly by peeling spine off the floor bone by bone – hold for 3 breathes and go down by drawing bone by bone slowly back

9) Supta Matsyendrasana – Reclining Twist – Tabletop position with both knees or modify doing one leg at the time – 4 times each side

10) Marjaryasana – Cat and Cow Pose – 4 times

11) Alternating Arm/Leg Plank – repeat 4 times

12) Lay on belly for Mini-Cobra Pose – repeat 4 times

13) Rest in Childs Pose for 5 deep breaths

14) Savasana  with Yoga Nidra 

** The above sequence can be modified according to fitness level and development of the person.

 M.B

 

Lesson plan Yoga Therapy by Alena Baronstein

Overview
Daria 16 y.o., Kyphosis;
Hyperextension of neck- work on mild flexion and stretch back of neck and upper traps,
Protraction of scapulae-work on retraction, work on rhomboid, posterior deltoid
Hyper flexion of thoracic vertebrae – work on back extension on thoracic
Activities
Warm up:
General warm up and include movements like;
Chicken head back and forward, neck rotation
Chest expansion movements
Shoulder rotation
Suria Namaskar A (6 rounds)
Asanas:
1.Tadasana with arms up against wall.
2. Baddha hasta Tadasana
3. Padangusthasana (straightening the mid back and squeezing scapular together instead of face to shin)
4. Trikonasana (focus on retraction of scapular)
5. Parvritta Trikonasana
6. Paschimottanasana (straightening back)
7. Purvottanasana
8.Ushtrasana – Balasana (3 sets)
9. Salabhasana(Locust Pose)
10. Vakrasana
11. Gomukhasana
12. Bhujangasana – Unsupported Bhujangasana 5x – Balasana
13. Dhanurasana – Balasana + variation to stretch armspits
14. Sarvangasana-Halasana-Bridge pose
15. Matsyasana with blocks
16.Lying spinal twist
17. Savasana (concentrate on heart chakra)
YOGA NIDRA

Yoga Therapy: Sequence for Chronic Shoulder Instability (75mins)

Client profile:
– Male, 26 years old, fit and generally healthy, rest heart rate 48, sculls daily
– Spent most of late teens and early twenties in competitive canoeing and dragon boating
– Injured shoulder during weight training exercise
– Tight lower body, chest, shoulders and neck
– Weak lumbar but good rotation

Symptoms
– A persistent sensation of the shoulder feeling loose, slipping in and out of the joint, or just “hanging there”
– Repeated instances of the shoulder giving out
– Sometimes followed by pain
– Particularly when raising arms overhead 

Objective of yoga therapy sequence
– Stretch, strengthen, stabilise! (but careful not to do TOO much stretching as ligaments possible already over stretched)
– General muladhara to crown chakra sequence but focusing on:
– Strengthening core, lumbar, hip flexor and quad muscles to share load of resistance during sculling
– To prevent dislocation of humeral head, STRENGTHEN:

– Rotator cuff/shoulder stabilisers (supraspinatus, infraspinatus, teres minor, subscapularis): Focus on external, outward rotation of the shoulder followed by isometric contraction to strengthen rotator cuff muscles
– Shoulder girdle (Pectoralis minor, serratus anterior, subclavius, levator scapula, rhomboids, trapezius): Isometric contractions especially during abduction/adduction
– Deltoids

STRETCH: anterior deltoid, pectoralis major/minor, serrator anterior (chest opening)

***

Warm up

Kapalabhati

Bhastrika with shoulder shrug

Spinal balance with curl

Lunge jumps

Forearm Plank + Scaupla Protract/retract push up

Plank on ball to work shoulder and core stabilisers more

Chest Opening/Shoulder Strengthening Asana

Surya Namaskara A & B*

– bring awareness to external rotation of arms to strengthen rotator cuff in up dog

*NO down dog, replace with plank, push ups, side plank

Padangustasana (squeeze shoulder blades!)

Trikonasana

Parivritta Trikonasana

Vinyasa

Prasaritta padottanasa (lenthen spine)

Warrior 2

Side Angle + bind (open shoulders)

Parsvottanasana

Vinyasa

Janu Sirsasana

puvottanasana x3

Bicycle crunches (Bent & straight leg variations)

Toe Taps with Ankle weights

Supine twist

Cobra with interlocked hands to back

Super man – swim arms back to locust

Camel

Wind releasing rock

Kakasana

Bridge with chair

Halasana with chair

Dolphin

Headstand

Nidra –  Pranayama

Nidra (focus on anahata chakra for shoulders, healing light)

Anuloma Viloma

 

– Hui Yan