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YOGA

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On several occasions teachers and students have inquired about precautions in certain postures. This is a sheet prepared that should be considered.

 

Three Major Principles for Protection and Development Hatha Postures.

 

  1. Go Slow
  2. Do Not Exceed Your Limits.
  3. Maintain Awareness

 

Precautions re Postures that Increase Abdominal Pressures Health Conditions that individuals should not increase Abdominal Pressure:

1.      Heart Disease.

2.      High Blood Pressure or on Blood Pressure Medications

3.      Hernias (i.e. Hiatal)

4.      Ulcers

5.      Menstruation

6.      I.U.D.

7.      Pregnancy (No Hatha for PG people, special exercises)

8.      Constipation (if not had BM that day, or food in stomach)

Posture or Practice

Precautionary Postures

Backward Bend

Simple Bends, Bend gently from waist

Abdominal Lift

A & P

Agni Sara

A & P

Nauli

A & P

Cobra

Support with weight on hands ( be careful of back-hands stronger than back

Locust

Use 1 leg at a time- Half Locust

Boat

Front half of body first then bottom half, resting in between. Do not do both at the same time

Leg Lifts

Lift one leg at a time, with opposite knee bent

 

Other practices that increases Abdominal Pressures, but can be done gently if the above conditions exists are Kapalabhati and Bhastrika

 

Precautions re Postures that are Inverted

 

  1. Neck, back, or spine injuries.
  2. Heart Disease
  3. History of Strokes or Bleeding Disorders
  4. Eye Problems, such as glaucoma or detached retina
  5. Hiatal Hernia
  6. Above the age of 40 – should at least talk with their physicians due to possible demiralization of bones.
  7. High Blood Pressure or on Blood Pressure Medication should contact their physician before doing them.

 

Added Information:

 

Individuals with High Blood Pressure or on Blood Pressure Medications should not do isometric exercise like lifting.

 

Low Back Problems:

Can usually do all postures, but must be careful Best Postures for Low Back Pain are:

 

  1. Child’s Pose
  2. Half Locust
  3. Gentle Cobra
  4. Child’s Pose in reverse on back with knees to chest.
  5. Lying on Back- twists
  6. bulletTwist first with knees bent
    bulletTwist second with legs straight

 

(people with Low Back Problems should  NEVER do leg lifts or sits ups with legs straight, it would be better to practice the hip opening series.