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What are the Benefits of the Khechari Mudra?

Friday, December 23rd, 2011

yoga teacher trainingBy Faye Martins

A regular, proficient practice of Khechari Mudra is said to release the very elixir of life. The term “khechari” is derived from two Sanskrit roots that are translated as meaning “one who moves the sky.” In other words, an ardent practice of this tongue lock mudra will propel a devotee into a state of the universal awareness of God. As the tongue puts pressure on the soft palate in the middle indentation located on the roof of the mouth, a variety of sensitive glands are stimulated and are release tiny drops of ambrosial nectar.

This nectar is known as amrita in Sanskrit. It is said to relieve all hunger and thirst in very advanced practitioners. For the rest of us, it clears the energetic pathways of the Sashumna Nadi and allows the awakened Kundalini Shakti energy to continue her ascension up through the seven chakras until she pierces the Crown Chakra where the devotee’s consciousness merges into God’s consciousness. A regular practice of this mudra will keep these energetic pathways clear and stabilize a practitioner’s consciousness in the higher chakras.

Practicing the Khechari Mudra also stimulates the release of “feel good” neurotransmitters such as dopamine. With the release of calming and soothing hormones, a Khechari Mudra practitioner also experiences a profound state of calmness and well-being. Additionally, applying pressure to the points on the roof of the mouth helps to balance out the energetic pathways throughout the body. In this way, incorporating a regular practice of the Khechari Mudra into your Yoga practice will help to revitalize your entire being as the nectar of the gods is released and flows from the bindu located at the Third Eye Chakra throughout your whole body. It is even said that practicing the Khechari Mudra has the power to awaken the divine Kundalini Shakti energy that lies coiled at the base of the spine.

Khechari Mudra

To practice Khechari Mudra, sit in a comfortable position on a chair or on a blanket or Yoga mat on the floor. Close your eyes and fold your tongue back and up towards the soft spot in the middle of the roof of your mouth. Gently apply pressure to this point with the tip of your tongue. Practice Ujjayi breathing or ocean-sounding breath as you perform Khechari Mudra. Hold this mudra for several minutes. When you have completed the practice, sit for a few moments and feel the calm and expansiveness throughout your being.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

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Posted in Yoga and Mudras, yoga mudras | 1 Comment »

Drishti for Concentration during Yoga Poses

Thursday, December 22nd, 2011

yoga teacher distance learningBy Faye Martins

In Yoga classes, we often hear instructions about where to focus our drishti or gaze while doing Yoga postures. A Yoga practitioner or a new Yoga teacher might wonder how the focus of our drishti impacts our levels of power and concentration when we are practicing Yoga asanas. When our gaze is not focused in any particular direction or point, our level of concentration may be diminished. As a practitioner’s level of concentration is diminished, so is the ability to hold the pose and derive the most benefit from it.

It is frequently the experience of many Yoga students and teachers that where our gaze goes, so does our mind. If we are practicing a balancing posture such as Tree Pose or Eagle Pose, an unfocused gaze and a wandering mind will negatively impact our ability to successfully hold the posture. If you have ever played tennis or golf, the effect is similar in these athletic endeavors. The tennis ball usually goes where you are looking, even if you intend for it to go elsewhere! The trajectory of a golf ball will also follow the arc of your gaze.

In order to maintain your levels of power, concentration and the internal integrity of the Yoga postures, incorporating the practice of focusing your drishti on a prescribed point will amplify your level of concentration and your ability to unwaveringly hold the posture. Let’s take the example of Warrior III Pose. This pose is also known as Flying Warrior. To practice this posture, a Yoga student usually links together Warrior I and Warrior II. From Warrior II, he or she leans over the front foot, lifting the other foot off the floor while extending his or her arms out over the end of the front of the Yoga mat and perpendicular to the floor. Of course, balancing on one foot for any length of time is challenging.

If a Yoga student focuses his or her gaze approximately six inches in front of the standing leg on a spot on the floor, and holds his or her gaze steady on this spot while practicing the posture, the Yoga student’s ability to concentrate, focus and balance on one foot will be greatly enhanced. Many Yoga poses offer optimal benefits if the poses are held for three to five breaths. Sometimes the poses are held for even longer periods of time. Practicing the recommended drishti or gaze while engaging in Yoga asana practice will increase your levels of power and concentration as well as your ability to stay in the postures for an ample enough amount of time to gain the benefits of the asana.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

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Yin Yoga Poses to Relieve Anxiety

Monday, December 19th, 2011

become a yoga teacherBy Jenny Park

Anxiety is a state of agitation and hyper-arousal that is fueled by adrenalin and cortisol. When in a crisis situation, an extra shot of adrenalin can be incredibly helpful. It may assist you in the landing that big deal you have been chasing, finishing a challenging 10k race or saving somebody from a dangerous situation. Unfortunately, when adrenalin and cortisol continue to circulate throughout the body from unremitting daily stress, these otherwise life-saving hormones can degrade the health of both the body and mind.

Yin Yoga focuses on soothing, grounding, restorative Yoga asanas that turn off the overdrive switch. The long, supported holds in Yin Yoga help the body and mind to relax and release tension, both mentally and physically. Yin Yoga postures aim at increasing flexibility throughout all of the connective tissues of the body. The long holds in Yin Yoga create a gentle traction and compression that helps to flush out toxins and lubricate the joints while releasing tension in the surrounding connective tissues.

A regular practice of Yin Yoga will complement a more active “Yang Yoga” practice such as Power Yoga or Bikram Yoga. Over time, your level of flexibility and joint mobility will increase allowing for ease of movement and an overall sense of well-being. When we feel held and supported, anxiety begins to ebb. In Yin Yoga, many asanas may be practiced in a supported fashion with block and bolsters in order to create a sense of being supported and nourished.

Anxiety is often evidenced in the body by shallow breathing. Yin Yoga postures that open up the heart area will allow your breathing to become unrestricted. Practicing Fish Pose in a supported fashion will open up the entire upper torso including the throat area. Practicing Supported Wide Angle Pose will help you to ground, feel nurtured and aid in pratyahara or the withdrawal of the senses from the outside world, giving you a break from seeking solace or stimulation outside of yourself for a period of time.

Supported Wide Angle Pose

To practice Supported Wide Angle Pose, sit comfortably on your Yoga mat. Take one complete Yogic breath. On your next exhale, extend your legs and open them in a comfortable “V” formation. Place a Yoga block on floor in front of you so that your forehead can rest comfortably on the block. Adjust the height of the block depending on your level of flexibility. Inhale and as you exhale, bend forward resting your forehead on the block. Place your hands on your knees, shins or ankles. Hold this posture for three to five minutes while breathing deeply. Finish practicing Supported Wide Angle Pose by slowly returning to Easy Seat and pausing for a few moments to feel the reverberation of energy throughout your entire being.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Pranayama Exercises for Seasonal Affective Disorder

Thursday, December 15th, 2011

yoga certificationBy Gopi Rao

Seasonal Affective Disorder (SAD) is a form of depression that fluctuates with the seasons. It is most prevalent in areas of the world that receive little or no sunlight during the fall and winter seasons. The sun’s rays and Vitamin D production from sunlight helps to keep our brain chemistry optimally balanced. When we don’t get enough sunlight, serotonin and dopamine levels begin to fall. These are two critical neurotransmitters in the brain that keep our moods positive and healthy. Low levels of serotonin, dopamine and Vitamin D are some of the main causes of depression. Taking walks in the brief periods of winter sunshine is a great way to help boost your serotonin and Vitimin D levels. A walk of even ten minutes will help your body to produce enough Vitamin D for the day.

Although SAD is most frequently experienced on a seasonal basis, it is a serious form of depression. The symptoms of SAD include body aches, decreased levels of social engagement and physical activity, trouble focusing, poor sleep, little or no sex drive, crying spells and irritability. All of these symptoms are the same for major depressive disorder. People who are prone to Seasonal Affective Disorder may become so despondent, suicidal thoughts may arise. It is important to take care of yourself well during the fall and winter months if you know that you are prone to this disorder. Make sure that you exercise regularly, eat well and get enough rest. If you have a tendency to get depressed during the wintertime, be careful not to isolate yourself. Plan some activities with friends and family that lift your spirits.

Maintaining a regular Yoga practice during the fall and winter months will also help to prevent SAD. If possible, practicing Yoga for an hour a day is a great way to keep yourself physically and mentally balanced and healthy. There are many Yoga asanas that help to enhance your physical well-being. A solid, well-rounded practice of Yoga asanas will keep you strong and flexible. Incorporating pranayama or Yogic breathing exercises into your practice will help greatly to keep your brain chemistry balanced during the winter months. There are pranayama exercises that are relaxing and others that are invigorating. Bastrika Breathing is a pranayama exercise that is very cleansing and invigorating. It will help to energize you, circulate fresh oxygen and blood throughout your body and help you release any negativity you may be holding onto.

Bastrika Breathing

Begin by sitting comfortably on your Yoga mat or on a chair. Take a full deep breaths. This Yogic breathing (pranayama) exercise is also known as Bellow’s Breath because it is similar to the movement of an old-fashioned bellow that fans the flames of a fire. To begin, inhale half-way through your nose and expel the air forcefully as you pull in your diaphragm. Continue to breath in this way, pulling in and expelling the air forcefully through your nose. You may wish to do three rounds of ten, twenty or thirty breaths in this way. Rest between each round by taking some long, slow breaths. Do not do more than three rounds at a time. After you have completed three rounds, sit quietly for a few minutes to feel the peace and energy pervading your entire body and mind.

You can see a variation of Bastrika at: http://www.yoga-teacher-training.org/yoga-community/yoga-teacher-video-resource-center/

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Poses for Skiers: Apres Ski Postures

Friday, December 2nd, 2011

yoga teacher trainingBy Amruta Kulkarni, CYT 250 

After a challenging day on the slopes, it is important to stretch out your muscles and ligaments. Yoga poses that help to elongate and release tension in the muscles and ligaments are critical to preventing injury and stiffness after an exhilarating day of skiing. Your level of skiing ability does not impact the necessity of keeping your muscles, joints and ligaments flexible and pliable. Our bodies work hard to provide us with a perfect run down a favorite bump run or a fast time through the gates on a GS race course. Practicing Yoga asanas that stretch out the hamstrings, quadriceps, lower back and shoulders will help to keep you feeling loose and flexible.

Uttanasana or Forward Fold is one of the best Yoga poses for stretching out the back of the hamstrings. Dancer Pose will stretch out and lengthen all of the muscles in the front of the body, upper chest and shoulders. Reclining Twist will lengthen your lateral torso muscles as well as your lower back. Tension in the hips is one of the primary causes of lower back pain after a day of skiing. Fire Log pose will stretch out the hips. Extended Child’s Pose is a wonderful asana to close your Yoga practice as it stretches out the entire length of your torso, arms and chest. It is also quite restorative in nature.

Dancer Pose or Natarajasana

To practice Dancer or Natarajasana, start by standing in Samasthiti at the front of your Yoga mat. With your next inhale, shift your weight to your left foot and grasp the top of your right foot with your right hand as you raise your foot up behind you. Keep your right foot and knee in alignment with your right hip. Do not let your right leg splay out to the side. Feel your balance and readjust your center if necessary. Keep breathing fully and deeply.

With your breath, gently press your right foot against your right hand as your expand the form of Natarajasana more fully. Work on opening your heart in this pose and expanding your rib cage. You will feel a stretch all through your quadriceps, your torso, arms and shoulders. Hold this pose for up to five full Yogic breaths. To come out of the pose, exhale and release your hand bringing your feet back into Samasthiti. Pause for a moment and feel the difference between the two sides of your body. Repeat Dancer Pose on the left side.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Insight Into The Upanishads

Saturday, October 29th, 2011

yoga teacher trainingBy Jenny Park

Depending on whom you are, your yoga practice may stop or begin on your yoga mat. Some people practice once a week at the local health club, while others live, read, and breathe yoga – every day. Either way, each of us continues to practice for many different reasons.

Some yoga practitioners may find themselves inevitably exposed to the culture and history of the Indian subcontinent and the religion that spawned from it. One integral symbol, the Upanishads, has roots in Indian culture as deep as the religion it is aligned with. But what are the Upanishads and what do they say?

Basic Theology: What is Hinduism?

To many in the western world, the Abrahamic religions, are thought to be the oldest established religions. In actuality, Hinduism dates back thousands of years before the rise of Abraham, and is so old that anthropologists cannot specify one single date.

Hindus believe that there is a supreme being known as Brahman, who inhabits every aspect of the world. An individual must perform their dharma, or worldly duties, in order to balance karma in a positive favor. It is considered impossible to achieve “enlightenment” in one lifetime, and the belief in reincarnation describes that an individual is born into a status based on their karma and the accomplishment of dharma in the previous life.

Ultimately, by performing one’s dharma over several lifetimes, an individual may break the cycle of samsara or reincarnation and join Brahman which is referred to as achieving nirvana.

Scripture: What Are The Upanishads?

The Upanishads are a collection of scriptures that are thought to have had an important influence on the early development of Hinduism. Currently, there are roughly 200 scriptures that make up the collection, which have been transcribed into written form after millennia of being taught orally.

To give an example, the Upanishads describe the ways in which people seek answers: through the world around them, through others, and through deities. It is important to utilize all three in a balanced state, because together, all three work to achieve the same goal: understanding of the self. Symbolically, the trifecta is said to be reference to the three primary deities Vishnu; the preserver, Shiva; the changer, and Brahman; the wise one.

The Upanishads describe a variety of different topics, from philosophy, to sociology, the purpose and path for humanity, and more. The concepts of Brahman, the supreme one, and the Atman, the individual, are the primary focus of the majority of texts. While the Upanishads do have texts that focus on other aspects of Hinduism, such as the gods Vishnu and Shiva, and other minor beliefs, the most common topics focus on one’s path through samsara.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Poses for the Fourth Chakra

Tuesday, October 25th, 2011

yoga teacher trainingBy Faye Martins

The Fourth Chakra or Anahata Chakra is located in the heart region in both the front and backside of the torso. It is the mid-way point between the three lower, earth-based chakras and the upper three chakras that are focused more on the spiritual elements of life. When the Anahata Chakra is healthy and balanced, we are in touch with a well-spring of deep peace and love within our own beings.

When the Fourth Chakra is closed down or stagnant, you may feel cut off, lonely and shy. You may also have difficulty forgiving others for their transgressions, forgiving yourself, and you may have a lack of empathy for those around you. Physically, a Yogi or Yogini who is experiencing a blocked Anahata Chakra may experience difficulty breathing such as is the case with asthma or heart disease. A Fourth Chakra that has been closed down because of painful emotional experiences may frequently lead to shallow breathing. In this case, a regular practice of pranayama exercises will help to invigorate and rejuvenate the Fourth Chakra.

If you experience an overactive Heart Chakra, you may experience strong negative emotions linked to love such as jealousy, possessiveness, co-dependency and controlling behavior aimed at preventing abandonment. If you experience an overly-engaged Fourth Chakra, forward bends will help you to turn inward and release stress and tension as you focus on the energy and nourishment within your own being. Supported Forward Bends will help you to let go of a sense of constant “doership” and allow your body and mind to relax from the constant search for love and nourishment from others.

Dirgha Pranayama

To invigorate and circulate new blood and oxygen into the Anahata Chakra, a regular practice of Dirgha Pranayama is very helpful. To practice Dirgha Pranayama, sit comfortably in an easy cross-legged position on your Yoga mat. You may want to sit on a folded blanket if your hips are tight. Start by taking in three full breaths, inhaling and exhaling completely for equal lengths of time.

Dirgha Pranayama consists of dividing the inhale into three equal parts. The first part of your inhale should fill up the lower third of your abdomen, the second part of your inhale will fill up your chest cavity to the lower part of your lungs, and the third part will fill up your lungs completely. There is a small one to two second pause between each inhale. After you have completed your series of inhales, hold the breath for five seconds and then exhale slowly. Repeat this breath five to ten times at the same pace.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Poses for Relieving Carpel Tunnel Syndrome

Saturday, September 24th, 2011

become a yoga instructorBy Faye Martins

Carpel Tunnel Syndrome is characterized by pain and stiffness in the elbows, lower arms, wrists and fingers. Carpel Tunnel Syndrome is a repetitive stress injury that is often caused by too much time on the computer or doing a similar repetitive task. Nerve compression starting in the neck and going all the way down through the wrists and hands is the primary cause of Carpel Tunnel Syndrome. There are several Yoga poses that help to relieve nerve and joint compression thereby relieving pain and increasing flexibility. Two of the most effective Yoga poses for relieving the symptoms of Carpel Tunnel Syndrome are Downward Facing Dog and “Prayer” Pose.

Downward Facing Dog 

Downward Facing Dog stretches the front side of the chest, arms and shoulders. This pose also relieves tension in the upper back and hamstrings. When performed properly, Downward Facing Dog helps to re-align the neck and elongate the spine, which helps to relieve radiating nerve compression in the forearms, wrist and hands.

Start by standing in Tadasana at the top of your Yoga mat. Step or hop your feet three to four feet back. Your body will make an inverted “V” shape when you step your feet back and place your hands shoulder-distance apart at the top of your mat. Your feet should be a little more than hip-distance apart. Take several deep, slow breaths as you sink into the pose and feel the stretch in your chest, arms, shoulders, neck, upper back and hamstrings. Repeat the pose two more times. Between each repetition you may want to rest in Child’s Pose or link each successive Downward Facing Dog with a Sun Salutation.

“Prayer” Pose 

Prayer Pose is aptly named because it resembles a petitioner in ardent supplication to the divine. Prayer Pose stretches and elongates the cervical spine, triceps, lateral torso and shoulders, thereby relieving nerve compression that often causes Carpel Tunnel Syndrome.

To practice Prayer Pose you will need two Yoga blocks. Place the blocks a few inches in front of you at the front end of your Yoga mat while kneeling in the center of your mat. The blocks should be placed on the long side about shoulder-distance apart. While on your knees, place your elbows on the blocks with your fingers interlaced and your hands pointing up towards the sky. With your spine extended, breath in and as you exhale, melt into the pose. Go to your edge where you feel a good stretch without pain. Hold for three to five breaths. Repeat two times and then rest in Balasana.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Hatha Yoga for the Back – The Cat Stretch

Thursday, June 2nd, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

Yoga stretching movements are excellent for all kinds of different ailments, aches, and pains. Lower back pain can be extremely debilitating, which can make sitting, standing, and laying down a painful experience. A stretch that rounds the back off, and is especially effective for the lower back, is the cat stretch.

To help with back pain, the cat stretch will need to be practiced on a daily basis. Due to the fact that it is practiced on the hands and knees, investing in a Yoga mat is a wise idea to save the knees from excessive discomfort; one of the keys to making this pose a daily practice is making it as painless as possible.

The cat stretch promotes proper alignment and targets two muscles in particular: the rectus abdominis and the erector spinae. The rectus abdominis is the part of the abdominal muscles that controls the tilt of the pelvis, and the spine, while the erector spinae is a substantial part of the muscle network of the back. Any problems with either one of these two muscles can be a source of lower back pain. Exercises that target these areas, specifically, are especially therapeutic for sufferers of lower back pain.

Performing the Cat Stretch

Step 1: Roll out a Yoga mat onto the floor. If no mat is available, a towel, rug, quilt, or blanket may be substituted. Get down on hands and knees. The spine should be kept in a neutral position (Table pose). The arms should be directly under the shoulders, while knees should be directly under the hips. Knees should be equal to hips in terms of distance apart. Inhale, while holding the Table pose.

Step 2: To move into the Cat Stretch, begin exhaling slowly, curve the spine upward in the direction of the ceiling, tucking the tail bone down, and allowing the head to sag in a relaxed manner, while the chin draws toward your collar bone. The shape of the back and spine should resemble an arch.

Step 3: At the top of the Cat Stretch, draw the navel toward the spine, while keeping the abs tight. Focus on expanding the ribcage, pulling the belly in and up.

Step 4: Inhale and return to the Table Pose, keeping the spine in a neutral position.

This Yoga technique can be repeated as many times as desired, although four repetitions are a good therapeutic start. Remember to avoid overdoing new movements. To counter pose this posture, a back bend is often recommended. The most common counter pose to the Cat Stretch is Cow Pose, which is also practiced on hands and knees, with the spine going into an upward curve. Other back bends to consider are Camel or Fish Pose.

Hatha Yoga for the back is a viable solution for pain reduction or elimination of pain.  At the same time, balancing the muscle tension around the spine may correct the problem at the source.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Techniques to Relieve Sciatica

Saturday, May 21st, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

There are many different Yoga techniques to relieve sciatica, and there are many factors that cause sciatica. Sciatica is a painful condition that is often caused by the compression, or irritation, of one or more nerves. Often, this compression is felt only on one side of the body, depending on which nerve is affected by the compression or irritation. Sciatic pain is often felt in the buttocks and lower back. Sciatic pain can even run all the way down the leg and into the foot. Sciatica is very uncomfortable and can limit mobility and even make sleeping difficult.

A consistent Yoga asana practice that is performed with proper alignment in the poses is tremendously helpful in managing pain from sciatica. Many different Yoga postures help to relieve compression on the spinal nerves by releasing stress and muscular tension, as well as promoting good blood flow into constricted areas in the lower back and sacrum. The following Yoga poses will help to relieve sciatic pain.

Extended Child’s (Mecca) Pose into Downward Facing Dog

Start out by practicing Pose of a Child (Balasana) on your Yoga mat, and slowly extend your arms out in front of you, with palms face down, and your fingers point toward the head of your mat. Breathe deeply, and stay in this posture for thirty seconds to a minute.

As you hold Extended Child’s pose, feel the stretch all along the sides of your torso, arms, and heart area. After you have held the pose for an appropriate amount of time, as you exhale, extend into Downward Facing Dog pose.

In Downward Facing Dog, peddle your feet slowly to warm up your legs. This pose will help to stretch out your back, arms, leg biceps, and hamstrings. Tension in your back and hamstrings are huge contributors to tension in the sacrum area, where sciatic pain often originates. Hold Downward Dog for five to ten breaths. Release as you exhale and come down slowly, resting for a few minutes in Extended Childs pose.

Modification for Extended Child

Extended Child can be modified in many ways, but to maintain the straightest possible line, the knees can be brought out to the edge of your Yoga mat, while the two big toes touch. The reasons for this modification are to create as much space as possible in the spine to relieve any pressure. This method uses the gentle pulling effect of opposite directions (the tail bone and your head) to stabilize the position of the spine and release spinal compression gradually. Please be careful to avoid reaching aggressively, forcing, or locking the elbows.

This modification does feel great, but if you pull or draw too hard with your finger tips, you can cause a lower back muscle spasm. Therefore, draw gradually, gently, and slowly, while your muscles take care of stabilizing your spine.

Modifications for Limited Range of Motion

Extended Pose of a Child can be practiced on a bed. Downward Dog can be modified by using a chair. Any posture can be modified for limited range of motion. If you have difficulty finding a Yoga teacher who understands modifications, please visit a local chair Yoga class.

© Copyright 2011 – Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

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FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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