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Yoga Poses for Back

Yoga is a great way to help if you are having back problems, pain or recovering from a back injury. The relaxing and calming nature of the yoga poses and yoga asanas helps the body to exercise without feeling the strain. Yoga is also said to be good to prevent any back problems in the future as it stretches the muscles and improves internal blood flow. There are different types of yoga, although kundalini yoga and yin yoga are especially good for targeting the back area.

Amongst all the yoga benefits, the following yoga poses for the back are helpful in working on the muscles and tissues that make up your lower, middle and upper back area of the body. Many people are confused on whether to take up yoga vs pilates, and as yoga focuses more on concentrated regions of muscles, it would be more ideal for back pain.

Yoga Poses for Back Pain

If you are suffering from back pain, have suffered in the past, or want to prevent any future back problems, take a look at some of the best yoga exercises for the back:

  • Two-Knee Twist: lying on your back with your arms spread out in a T-shape, bend your knees to one side, keeping your legs together and one touching the floor, repeat with the other side (1-2mins)
  • Thread the Needle: lying on your back with your legs bent in the air, make a 4 shape by keeping one leg bent and resting the ankle of the other on the thigh in the air, hold your arms through the gap in the middle clutching to your thigh (2-3mins)
  • Legs Up Wall: pressing your bum against a wall with your arms stretched out on the floow, bring your legs up the wall with your feet relaxed (5-10mins)
  • Bow: lying on your front with your legs bent at a 90 degrees angle, lift your upper body and grab your ankles with your hands, keep your head facing forwards and your toes pointing away from your body (2-3mins)
  • Dolphin: lying on your front, push your hips into the air and start walking your feet towards your body, raise your chest in the air and face inwards towards your body, rest your arms from your wrists to elbows on the floor in front of your head (3-4mins)

For a visual demonstration of yoga poses for back, view the video below:

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Types of Yoga

Yoga is more than just the first image that comes to our mind of a meditating, crossed-legged person with hands in the prayer position. The different types of yoga available is so vast that we are still yet to discover some! In the history of yoga, the purposes, positions and places of practice has changed and is still contantly being changed and updates. We have moved on from the days where yoga consisted of one position, sitting under a tree and meditating for hours on end.

The yoga benefits is one of the reasons why it has become such a popular phenomenon today and the reason why thousands of people everyday decide to take up this relaxing yet health-conscious activity. Each yoga asana comes with its own specific benefits as the yoga poses aim to target parts of the body, mind and soul. Starting off with yoga for beginners is great, take a look below and what yoga has to offer you.

Different Types of YogaDifferent Yoga Types

With all the different yoga varieties out there, it can be daunting on choosing which one is right for you, or even understanding the difference between them! This quick guide gives you the basics you need to know to be able to differentiate between the types of yoga. Each yoga type has specific requirements and individual poses and benefits:

  • Bikram Yoga: a series of 26 yoga poses repeated twice in a room of 95-105 °F and 40% humidity, great for weight loss and stamina
  • Hatha Yoga: the basis of all yoga, teaches basic yoga poses and breathing, incorporates all yoga positions
  • Kundalini Yoga: involves working on the spine and pushing energy towards your upper body, can also include chanting and meditation, energizer yoga boosting your feeling of energy
  • Ashtanga Vinyasa Yoga: ancient style of yoga that synchronizes postures and breathing, ashtanga includes a concrete set of poses while vinyasa is more spontaneous, good for weight loss, cardio and strength
  • Iyengar Yoga: focuses on body alignment, using yoga equipment and holding poses for longer, helps when recovering from injuries or muscle definition
  • Yin Yoga: passive form of yoga especially good for your joints, poses are held for extremely long periods for meditation and to stimulate deeper tissues
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Kundalini Yoga

Kundalini yoga is a different style of yoga that is relatively new to the Western world. With the countless options for all the types of yoga available to us nowadays, kundalini yoga offers a more spiritual and mental experience that being physically challenging. It manages to provide some amazing yoga benefits, some similar to what you can find in other yoga styles, but kundalini instructors will help you to getrid of negative energies and build your strength.

What is kundalini yoga?

Every style of yoga will always include certain yoga asanas and yoga poses tailored for the specific end results. In kundalini yoga, the theme of the workout is to help unravel the “coiled snake” at the bottom of your spine by focusing on your breathing and movement. It is a more spiritual style of yoga teaching that should bring about happiness, health and fitness.

How is kundalini yoga different?

A kundalini yoga class will always be different depending on your teacher because there is no set order of yoga exercises to carry out. You should expect to wear yoga clothes that allow for flexibility and movement as there may be times where you are required to jump, dance and hols long poses. It is a great way to introduce yoga for beginners as you are shown the yoga way of life with meditation and chants included.

Kundalini Yoga Poses

Here are some of the basic kundalini yoga poses that you can try at home, or that you might experience during a yoga session at the gym. Remember, this style of yoga requires concentration and relaxation so try using yoga music to help:Camel Yoga Pose

  • Half-Wheel: lying on your back with your knees bent, reach your arms to grab hold of your ankles and push up with your hips keeping your head on the ground, arch your back and walk your feet backwards until you are resting on your shoulders
  • Camel: sitting on your knees, raise up to a half-stand and grab your ankles with your hands, tilt your head backwards to create an arch in your back, push your thighs forward and chest toward the ceiling
  • Cow and Cat: on all fours with your knees under your hips and arms stretched under your shoulders, face downwards bringing in your belly button and arching your back upwards, relax, bring your belly button down and arch your back the opposite way, bring your head up
  • Lotus: sitting with your legs crossed and back straight, bring your feet above your thighs rather than below and place your wrists on your legs with your fingers pointed upwards