AboutGulshan Kumar Expertise Questions regarding Yoga, Pranayama, Mudras, Meditation, Relaxation and Spiritual Development only can be entertained on my part.
Experience I have been instructing/ teaching/ giving treatments successfully in the field of Yoga and Naturopathy for the last 9 years.
Organizations Being in India, I independently give teaching/ give yogic treatments by visiting in Gyms/ Health Clubs/ Yoga Clinics.
Education/Credentials Diploma in Naturopathy and Yoga, IFNHY, New Delhi
Bachelor of Physiotherapy
M.Sc. (Yoga) (Pursuing)
Awards and Honors Better results of my teachings and treatments among patients/ interested persons of Yoga, are my awards in this field.
I was looking to figure out the best poses to do with Yoga. About 2.5 years ago, I had a back-related injury (either a slipped or herniated disc) that caused my sciatic pain (running down my leg, it was unbearable). Went to a chiropractor about a year after when I started noticing some issues again (though it was not bad) and he said that one of my disc looked a little "smaller" and suggested that my spine was misaligned causing my disc to be like this. Anyway, I had lots of adjustments in course of 3 months and I really did not get any benefit out of it..my problem went away within a week of starting with him anyways. The pain I felt this time aroudn was not even close to what I felt the first time. Now when I have a back issue its more like I feel this tightness in the lower back and if I bend too far backwards (sometimes) I feel this sharp pinch in my lower back but this does not always happen..in fact is has not happened in the past 1-2 months. Therefore I'm looking for good set of poses to really help with my lower back and get my spine (and discs) back to normal, to heal properly etc. Sometimes I do full upward facing dog and I'm fine, but other times before when I did it I got this sharp pinching pain in the lower back. Since then I decided to start with cobra and work on strenghtening the lower back. Any other postues you would recommend?
ANSWER: Dear Eva,
Thank you for writing and giving me an opportunity to help you.
I have noted down the case history as mentioned by you in your question.
Since you have suffered vertebral misalignment in the past, I would like to prescribe to go for very light exercises of yoga. Accordingly, I would suggest to avoid full upward facing dog just to minimise the risk. Follow the principle of "no-overstrain and below your capacity" with you while doing exercise be it of any system.
My recommendations in respect of undergoing yogic exercises are as follows:
(i) Warm up for at least 20 minutes - stationary cycling is recommended - light movements with straight back stretched upward vertically (but not overstrained)
(ii) Relax for 3 minutes
(iii) Slowly turn to one side and then get up slowly. (this practice should be followed to avoid any backache).
(iii)Tadasana - Do it lightly - stretching upwards as much as possible but under your capacity, in standing pose. You can also perform this exercise in lying pose by stretching your hands upwards and both feet downwards (on other side).
(iv) Katichakrasana - again caution for no-over strain. (Waist Rotating Pose) in standing pose.
(v) Bhujangasana (cobra pose)
(vi) Shalabhasana (locust pose)
At this point of time, I would not prescribe for forward bending.
The yogic asanas' terms mentioned above have not been explained. You can either search at qualified website devoted to yoga or write to me for further discussion thereon.
I hope that the above recommendations may help you.
The above is informative only and it would be better if you could discuss with any qualified physiotherapist or medical practitioner.
Please feel free to write for further interaction on the above, if needed.
With regards,
Gulshan Kumar
www.askyogaexpert.org
---------- FOLLOW-UP ----------
QUESTION: Thank you; the pain has gone away on its own after a few days and its almost not there but I know if I do the wrong yoga moves or overstrain it hurts for a little and goes away (at least that happened when I did the yoga yesterday, but I'm fine today). I would also like to work on flexibility. Do these moves promote flexibility?
Can do I triangle poses or anything to work/stretch the hip muscles and any rotations for the spine to allow movement and in a sense, decompression? I think cobra helps in that. How long do I hold each movement and how often do I repeat?
Answer Dear Eva,
Thank you for giving me an opportunity to interact with you again. The poses as mentioned in your earlier communication would work fine. You should hold any movement in static yogic asanas till your breath is normal and does not become fast, you are able to concentrate on yourself or your breath as well as pain does not start. Three cycles depending upon your energy and time would suffice.
Please feel free to write to me for further information / clarification, if any required on the subject of yoga.
