The Evidence for Yoga Mounts
Claims about the benefits of yoga aren’t coming just from New Age followers. Within the past few years, findings from well-designed, peer-reviewed studies have begun to move the practice of yoga beyond the category of alternative therapy.
One widely cited 2005 study from Annals of Internal Medicine followed three groups of adults (101 people total) with chronic low back pain over a 12week period, comparing their experiences with yoga, conventional physical therapy, or a selfhelp book. Yoga yielded significantly better results overall, with benefits that included reduced pain and improved back function. Importantly, these benefits lasted at least 14 weeks after the yoga intervention ended.
Other, more recent studies have produced similar results. Research in Spine in 2009 followed 90 adults who practiced yoga therapy or received conventional medical care for six months. Not only did the yoga group report significantly more functional ability, less pain, and less depression, they also tended to use less pain medication than the group receiving conventional treatment.
Researchers have not yet determined how yoga helps relieve low back pain. Among the possible hypotheses: It increases muscle strength and flexibility, reduces muscle tension, decreases fear and avoidance of movement, and reduces psychological stress.
Yoga Poses for Low Back Pain
The following yoga movements, or asanas, are similar to the Viniyoga postures used by the participants in theAnnals of Internal Medicine report. While you can try these poses on your own, it’s always a good idea to work with a qualified instructor who can help you modify and correct any poses for maximum benefit and safety. The instructor can also help you incorporate deep breathing and meditation into your yoga routine.
A word of caution: Yoga’s fastgrowing popularity has yielded an equally rapid rise in the number of yogarelated injuries. To avoid these, work within your physical limitations and modify or skip any poses that are difficult or painful.
Bridge Pose
Lie on your back with your knees bent and your arms on the floor at your sides. With your feet flat on the floor, lift your hips off the floor and slowly raise your back. Exhale and reverse the movement, lowering your back down to the floor.
Knee-to-Chest Pose
With your left leg straight and right leg bent, hold the right knee with both hands. Exhale as you pull your right knee toward your chest. Inhale as you release. Repeat several times, then switch to your left knee and repeat.
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Source: healthcommunities.com
anyone love this as much as me :p
No, because after about 20 ad’s I still never found the poses.
@[1497635040:2048:Michael]……. @[1256089173:2048:Kathleen]…..