Yoga and the Management
of Back Pain (Part 1)
Swami Bhaktipoornananda Saraswati
Why is it that 80% of the population suffer back pain at some time in their lives, many for a
protracted period of time? Pain is like the warning lights on the dashboard of our car. When
they light up, we investigate what is wrong and top up the oil, water, etc. Otherwise we'll
wreck the car! Similarly, with the body it's no good wishing away the pain or just taking
pain killers ad infinitum, that's like removing the bulb from the warning light. We need to
discover the reasons for the pain.
Pain and injury
To my knowledge there is one major source of back pain and that is injury, and not
necessarily the obvious injury resulting from falls, lifting, sports, etc. Even though we may
not know it, many of us have injured our backs at some time in the past; strains and
sprains can occur without our knowing that anything has happened. These small injuries
stop the spine from moving properly, which leads to pain and inflammation at the site of the
injured tissues.
Pain in the back is always associated with a part that is not moving properly. It can be very
difficult to pinpoint because a small area of inflammation can have so many sensitive areas
around it. Toxins are produced when there is inflammation. This affects surrounding tissues
and we get a wide area of pain experience.
Back pain is so common because of our lifestyle and the way we use (or don't use) our
bodies. We make very limited use of the back in our normal day to day life and also tend to
adopt poor posture habits which often begin at school (where we sit slumped at a desk) or
in the home (where we sit back in soft easy chairs with the spine in a forward curve). If we
consider a small joint of the spine (Figure 1), it consists of facet joints on each side of the
spine and a disc separating the adjacent vertebrae by sitting between the two vertebral
bodies and cushioning them. This gap between the two vertebral bodies is designed to take
weight. In a slumped posture, instead of the weight passing through these discs there is
pressure on the facet joints of the spine which are not designed to be weight bearing.
Gradually this can lead to localized pain at these joints and surrounding tissues, producing
swelling from the loss of fluids from minute tears. This clears away in the healing process
but leaves a residual area of scarring, hardened tissues and weakness.
However, not all back pain is from facet joints, it can come from soft tissues (tendons,
cartilage, ligaments) and surrounding muscles and from the nerves as they emerge from
the spinal column.
Inflexibility
A healthy spine is flexible and absorbs the impact of falling and lifting. Through bad habits
our joints become inflexible and less able to respond to sudden movement or jarring. When
we jar the back or move beyond our habitual range of movements suddenly, we damage
the soft tissue of the spine.
Discs are surrounded by a lattice of crisscrossing ligaments that pass from one vertebra to
the next. When we damage these tissues, they harden and are less able to move. Because
of the limited movement of a joint in the spine, the joints above and below have to move
more to compensate, resulting in increased wear and tear. So, we then have a joint that has
lost some of its elasticity and cushioning and is more prone to injury. The joints on each
side do more work than they were designed for. The joints themselves can become quite
irritated by subsequent strains and injuries and the surrounding muscles often go into
spasm to protect the joint from movement. When we ignore this combination of irritation
and muscle spasm, the spasm will become more intense and pull the two bones together to
block movement completely.
Spasm
If the muscles around an injured joint are in severe spasm or persistently in spasm, then
this can put so much pressure on the disc that it will bulge (prolapse) (Figure 2), especially
where the ligaments across the outside of the disc have been strained and the disc has been
traumatized by poor posture or from taking extra work because of other limited joints in the
vertebral column. When we release the muscles that are in spasm, the bulging disc can
retract back into its normal space.
Disc deterioration
When a spine has been immobilized for a long time through pain, the soft tissues around
the spine shorten and disable the springing effect that a healthy spine has by virtue of its
spongy discs. When we stretch the shortened tissues out again, the discs also need their
encircling girdle of ligaments to be stretched. When a whole section of the spine becomes
stiff and solid, the discs start to shrivel and collapse or completely disintegrate, and so we
lose height. This leads to increased strain on the bony facet joints because they are closer
to each other. They can jam up, causing more pain and discomfort. Also, because the disc is
not as thick as before, the ligaments that surround it seem too long. They can no longer
hold the joint firmly. The joint is then unstable and more easily injured. The long erector
muscles on each side of the spine have no way of holding the individual vertebrae in place,
that is the job of the intrinsic muscles that link each vertebra to its adjacent vertebra. If the
long back muscles are in spasm, as they usually are when we are in pain, they paralyze
these intrinsic muscles and threaten the stability of the spine.
In my own experience of progressive injury, I jarred my back when I fell onto my buttocks
whilst snow skiing and again falling downstairs. Because I was not using my spine well
(poor posture and general lack of muscle tone), there was damage to the soft tissues. About
two years later I strained it again lifting. Six years later I strained it badly pulling on a rope
(rotation) and needed a week or two of rest. Another six years passed before I strained
again pushing a wheel barrow then hoeing (3 years later) when I had excruciating pain for
many months from a prolapsed disc. Then another 8 years on I was stepping into my
trousers and the disc 'went' again.
So, the last spectacular strain was from a very minor movement brought on partly by
weakness from resting for several months because I had been ill, and partly because of my
susceptibility to ligament strain just prior to menstruation. (This is a known syndrome that
involves changes to the ligaments similar to those that occur during pregnancy but
occurring as part of the menstrual cycle.) The prolonged inactivity had led to weakened
musculature generally, but especially these intrinsic muscles. This left my previously injured
disc very vulnerable in an unstable joint, and so the simple forward bend (after a warm
shower, so it was nice and loose!) was my undoing.
Primary disc disease
There is another condition called Primary Disc Disease which is usually caused by a heavy
blow or jarring of the spine. A blow to the buttocks will affect the lower lumbar discs. A blow
to the head can affect discs in the neck. The disc itself doesn't prolapse, but the nucleus
(the softest part in the center) degrades. This is picked up as a dark disc on an MRI scan.
Pain from nerve roots
The nerve roots that emerge from between the vertebrae have a prolific supply of pain
sensing equipment. If they are put under pressure from a bulging disc or swelling from the
tissues around the facet joint, or from changes in the bony structures, then a lot of pain is
felt.
Acute pain
If we are in an acute phase of pain, then exercise is not appropriate. At this stage we need
rest and then mobilization of the joints. Acute pain needs rest and I do mean rest – not
watching the TV or reading, but the deep healing rest of yoga nidra and prana nidra, plus
meditation practices with movement of awareness in the frontal passage or along the spine
with breath and/or mantra. Complementary therapies may be useful (osteopathy,
physiotherapy or similar bodywork). Then exercise is phased in as therapy phases out. We
can assist in this process with gentle loosening and massage of the affected areas using
practices like 'pelvic rocking' and 'rocking and rolling'. If medication is used to dull the pain,
then it is not advisable to do any body movements like these until the medication has worn
off.
Chronic pain
Chronic pain can be constant or recurring. It can seem to move around or always come
from one area. It can be hot, burning, stabbing, knife-like, or cold, aching or dragging. We
need to discover if it is referred pain (visceral pain) which can come from the liver (usually
experienced around the right shoulder blade) or menstrual (usually worse before or during
the monthly bleed). If so, add the appropriate practices for the liver and endocrine system
respectively, such as twisting and sideways bends for the liver and surya namaskara (salute
to the sun) for endocrine.
Whether pain is acute or chronic, we also need practices to help us to attune to the mental
and emotional stuff that always accompanies pain. When we have pain, we react on all
levels of our being.
In physical pain there is:

mental reaction: judgement (e.g. 'good' pain when we have a massage, 'bad' pain when we are
incapacitated in some way), memory and comparison;


emotional reaction – dislike, anger, annoyance;
physical reaction to protect the area of 'bad' pain.
Similarly, when we have emotional pain, e.g. grief or anger, we have mental and physical
reactions.
Back pain is seen mostly as a reflection of deep subconscious or unconscious beliefs and
conditioning. Writers like Louise Hay have even pinpointed how different parts of the back
reflect different issues. This came home to me loud and clear when I met a man with
multiple sclerosis which only affected his body below the 12th thoracic vertebra. His father
was super critical of his actions. Criticism is seen as affecting the joint between the 12th
thoracic and the 1st lumbar vertebra. I realized that if he was to gain any notable
remission, first he would have to deal with his reactions to the criticism he received from his
father.
Before examining the mental and emotional aspects of pain and how to deal with them
through yoga we need to examine posture and the common patterns of imbalance. Regular
practice of hatha yoga can help to correct poor patterns of posture that created the tiny
injuries which led to back pain.
Yoga and the
Management of Back Pain (Part 2)
Postural patterns
Regular practice of hatha yoga can help to correct poor patterns of posture that have
created the tiny injuries which led to back pain. Different postural problems require a
different emphasis in exercise. Lordosis is a forward curving of the spine found in the lower
back (sway back) or neck. Kyphosis is an exaggerated forward curve of the thoracic spine. A
lordosis of the lower back is often accompanied by a kyphosis of the thoracic spine (round
shoulders) and a lordosis of the neck. Scoliosis is a sideways curve, 'C' or 'S' shaped when
viewed from behind. Many people have a 'short leg' or a flattened back in the lumbar
region. These too have their own patterns of wear and tear and pain.
Role of exercise in correcting posture
Exercises are done to address the structural problems in the joints and the spine as a
whole. They can be therapeutic or preventative. They keep the muscles in good tone and
prevent contraction, so that the muscles can allow complete movement and lubrication of
the joints. Tone is the amount of tension in a muscle when it is at rest. The more tone there
is, the less you can extend it, so a muscle that is highly toned becomes shorter. It may
appear strong, but it can't let go and release to a full stretch. The joint consequently cannot
go through its full range of movements. Conversely, the weaker muscles become longer.
Paired muscles become of equal length and equal strength. For example, with the elbow
joint, if weight lifters do more work with the muscles that bend the elbow than with those
that straighten it, they will eventually not be able to straighten the elbow completely.
Postural correction standing

Practise relaxing in the standing position with correctly aligned posture:
Bring the feet a few inches apart (10 cm) and parallel to each other. Then bring the awareness into
the soles of the feet and gently rock backwards and forwards coming up onto the toes and back
onto the heels. Then return to a standstill and feel the contact with the floor through both feet. The
body sways and the weight moves forwards and back and left and right quite naturally. Be
grounded through the feet and allow them to take the weight evenly.

Make sure that the knees are unlocked and pull up the kneecaps. If they point in towards the centre
then rotate the thighs outwards and tighten the buttocks.

(The following exercise can also be practised in your sitting posture). Now tilt the pelvis backwards
and forwards finding the balance so that the spine can grow comfortably upwards out of the hips.


Bring the shoulders up and back, and let them go wide with the arms hanging loosely.
Hold the head and neck upright so that the ears are above the tops of the shoulders and the head
feels lightly balanced on top of the neck.

Imagine that a string is attached to the top of the head and that someone is lifting the head up and
out of the shoulders. Feel how your posture alters when you 'let go' of this imaginary string.
General notes
Forward bending: Pressure within a disc is at its lowest when we are lying flat on our back.
It is at its greatest when we tip forwards and pass through 20 degrees from the vertical.
After that point it decreases again and we can curl forward comfortably. It is at this 20
degree angle that an unhealthy disc is likely to bulge or herniate (e.g. me putting my
trousers on!). As we bend the spine forwards 20% of the bend comes from the joint
between the 4th and 5th lumbar vertebrae and 60–70% from the joint between the 5th
lumbar and the sacrum. This makes this part of the body highly at risk of being damaged.
Bending the spine forwards needs to be done with care as it is risky when discs have
deteriorated or been damaged. If we know there is an unstable joint or a whole section in
the back that doesn't move from degeneration, then it is important to take care when
coming up from a forward bend (standing or kneeling). Use the hands to 'walk' up the legs
and support the body so that it does not feel like it is going to give way or go into spasm.
Backward bending: When we bend backwards the lumbar spine takes the curve and the
thoracic spine tends to flatten. In most cases backward bends can assist in relieving
pressure on a disc. The exception comes when the lumbar spine is already curved back and
any extra bend pushes the facet joints further into each other. This can lead to pain.
Twisting the spine: When we twist the body it is the thoracic spine that twists most, not the
lumbar spine. When we have one leg shorter than the other we get a lot of wear and tear on
the junction between the 12th thoracic and the 1st lumbar vertebrae because the twist on
the pelvis is imbalanced as we walk. The lumbar spine does not turn much so this lobsidedness increases wear and tear on the first vertebra designed to twist (i.e. 12th
thoracic).
Meru wakrasana and ardha matsyendrasana are important twisting practices which keep the
whole spine supple without straining ligaments. They should be practised initially with one
hand resting close to the sacrum and the arm straight so that it lifts the back upright and
supports it.
Sideways bending: The whole spine can bend to the side. Inhibition comes from the muscles
away from the spinal column (latissimus dorsi and quadratus lumborum and muscles in the
sides of the trunk). When scoliosis occurs, the major work needed comes from sideways
bending. The muscles that require strengthening are on the outside of the curve and the
muscles that require stretching are on the inside of the curve.
The tendency in bending sideways is always to twist the pelvis or the shoulders. We can
help prevent this by flattening the lower back and tucking the tailbone under before doing
postures like trikonasana variation 3 (triangle sliding the hand down the side of the leg).
Another way to fix the pelvis so that it cannot rotate is either by squatting against the wall,
or by beginning in shashankasana (child pose) and bending to the side. Tiryaka tadasana
must be practised with caution as the arms over the head provide great leverage to each
side especially in tall people.
Other practices
A combination of practices is vital in the management of back pain. Pranayama techniques
help pump lymph and remove toxins from the site of inflammation. They assist in the
movement of the cerebro-spinal fluid that bathes the nervous system and keeps it healthy.
The following practices should be learnt from a competent teacher.
Abdominal breath and full breath activate the abdominals and massage the spine from
inside, especially when done lying prone as in advasana, jyestikasana and makarasana.
Pranayama that requires forced exhalation and agnisar kriya work many of the postural
muscles especially the pectorals, back muscles (latissimus dorsi and anterior serratus) and
the abdominals. Agnisar kriya also helps activate and clear the bowel.
The practice of moola bandha is useful in decreasing pain levels (see Moola Bandha – the
Master Key, published by Bihar School of Yoga).
Yoga nidra works to release mental tensions as well as bring about a deep state of rest
where healing can take place.
Antar mouna and antar darshan (see Yoga Darshan, published by Bihar School of Yoga) are
practices to help with self-knowledge and acceptance.
Prana vidya (see Prana Pranayama Pranavidya, a Bihar Yoga Bharati publication) is used to
direct prana for healing.
Constipation and impaction of the faeces are common with chronic back pain. The removal
of all faecal matter often brings pain relief. Practice of laghoo or poorna shankhaprakshalana
is important once the body is strong enough to do the asanas.
Movements to be avoided
Anyone who is unfit or with a history of back pain should avoid the following movements as
they cause undue strain on the body:
Sit ups: When the bones of the lumbar spine are habituated to a backward curve (lordosis),
there is minute damage of the intervertebral ligaments. If we lie on the floor with the knees
bent and bring the upper body off the floor taking the weight on the buttocks in a sudden
way, the shearing force across the bones can be enough to increase the damage already
done.
Pawanmuktasana part 2 practices 1 to 3 will cause strain if the back is arched. The hip
flexors (if already strong) pull the lumbar spine into more of an arch. Avoid double leg
raising unless the back is flat and abdominal muscles are strong.
Neck stretches: Avoid circling the head and dropping the head back to look at the ceiling
(better to keep the teeth together to prevent over-extension).
Halasana (plough pose) or sarvangasana (full shoulder stand) because of the pressure on
the neck and lumbar spine.
Forward bends that swing up if you have low back pain.
Gatmatyak meru wakrasana (dynamic spinal twist) and trikonasana variation 4 twisting to
the opposite foot and variation 2 with the arm stretched over the ear – if you have low back
pain (too much leverage on the spine).
Lying on the side and lifting both legs up.
Shalabhasana (full locust pose) or star pose (with arms above the head).
Dhanurasana (bow pose) can be done with knees remaining on the floor.
Vyaghrasana (tiger pose) is OK if the leg being raised does not go past 15 degrees above
the horizontal – the lumbar spine is stressed beyond this point especially when the
movement is done too quickly
Paschimottanasana (back stretching pose) is not recommended to stretch hamstrings.
Squatting and vajrasana to be avoided where knee problems exist.
Yoga and the Management
of Back Pain (Part 3)
Suggested practices
In the following practices, numbers denote the recommended sequence in which the practices
are to be done. Practices marked are those that are sometimes indicated; ask your teacher for
advice on the number of repetitions and whether they apply to you.
If you are on painkillers, then you will not receive the full pain warnings from your body. Tune in
to pain; use the friendly pain but avoid anything that produces sharp or increasing pain. If in
doubt, don't.
A. Lumbar lordosis (sway back)
Stretch hip flexors, adductors, lower erectors, back muscles (latissimus dorsi and quadratus
lumborum). Strengthen hip flexors (sometimes), buttocks, abdominals:

Pelvic rock and clock: Lying on the back with the knees bent, the pelvis is tilted forward
then backward so that the back alternately flattens and arches (see diagram). This is
followed by movements where the pelvis is rolled so that pressure against the back of
the pelvis moves in a complete circle – several times in each direction.
An alternative is jhulana lurhakanasana (rocking and rolling): Firstly, rock from side to side,
grasping the legs firmly to the chest. Then roll along the length of the spine, making sure to use
a thick pad to protect the back from bruising.

Supta pawanmuktasana (leg lock pose): Bend alternate legs, with the emphasis on
extending the leg that is 'resting' straight to bring a stronger stretch into the hip flexor
muscles. Then bend both legs.

Once this is comfortable, shashankasana (moon or hare or child’s pose) is done in
stages, mastering each stage before moving to the next: static, then bending forwards
while breathing out and coming up again while breathing in, with:
a) hands clasped behind the back
b) hands held at shoulder level
c) hands held at ear level, and
d) hands held above the head.
The hands and arms are raised higher as strength increases.
Once the back is strong enough to do these practices, then more weight bearing forward bends
are explored to gently stretch the shortened fibers around the discs.
In the rag doll (pada hastasana) we stand and, gently curving the spine, use the hands to walk
down the legs and back up again until confidence is gained. From the relaxed forward position,
start by contracting the buttocks, tightening the pelvic floor and tucking the tailbone under. Then
breathe in and use the breath and the stomach muscles as a girdle to roll the pelvis back.
Straightening the lower back first, unfurl the back until vertical, raising the head last. This
combination of breathing in and contracting the abdomen into a girdle (all around) increases the
pressure in the abdomen, which in turn supports the spine, transferring the weight from the
ligaments to the back muscles. This exercises the intrinsic (joint to joint) as well as the erector
muscles, making them stronger. The pelvic floor contraction is especially important if you have
had hemorrhoids – we want the pressure to move up not down!

5.
Body curls (1) or naukasana (boat pose) (4).

Utthanpadasana (raised legs pose)

Chakra padasana (leg rotation)

Pada sanchalanasana (cycling)

Side leg lifts: lifting the upper leg about 30 centimeters and circling slowly.

Shroni chakra (hip rotation)

Poorna titali asana (half/full butterfly), holding for a count of 10 in the relaxed position.

Meru wakrasana (spinal twist)

Ardha matsyendrasana (half spinal twist)
Choose any side bending practice.
7. Ardha or poorna shalabhasana (half or full locust pose)
1/2
Full
8. Shashankasana (moon or hare pose) – static for 3–5 minutes.
Flat back (lack of lumbar lordosis)
Stretch hamstrings, abdominals. Strengthen hip flexors, buttocks (sometimes), abdominals
(sometimes), lower erectors:

Utthanpadasana (raised legs pose)

chakra padasana (leg rotation)

pada sanchalanasana (cycling)

Janu naman (knee bending) lying down: grasp back of thigh, straighten knee and extend
heel away until a pull is felt in the back of the thigh (back must stay flat).

Initially we explore a backward bend with asanas such as marjariasana (cat stretch
pose)

Kandharasana (shoulder pose).

Sphinx

Makarasana (crocodile pose) can be attempted.
If these are painless, then we can move on to stronger stretches.

Utthan pristhasana (lizard pose), which gives a wonderful feeling of lengthening in
the lower back

Bhujangasana (cobra pose) and other backward bends

Kandharasana (shoulder pose)

Naukasana (boat pose)

Ardha shalabhasana (half locust)

Sarpasana (snake pose)

Side leg lifts – lifting the upper leg about 30 centimeters and circling slowly

Shashankasana series (see above)

Utthanasana (squat and rise pose)
C. Lordosis of the neck
Stretch neck erectors:

Greeva sanchalana (neck stretches) forward and back

Kandharasana (shoulder pose).
D. Kyphosis (round shoulders)
Stretch abdominals, pectorals:
1. Advasana (reversed corpse pose).
2. Marjariasana (cat stretch), or kandharasana (shoulder pose). Then sphinx and makarasana
(crocodile). If these are painless, then we can move on to stronger stretches such as utthan
pristhasana (lizard), or bhujangasana (cobra).
3. Dwikonasana (double angle pose)H, or gomukhasana (cow's face pose)H.
Strengthen buttocks (sometimes), abdominals (sometimes), mid erectors:
4. Ardha shalabhasana (half locust)H(with arms raised), or sarpasana (snake)H.
5. Shashankasana series.
6. Utthanasana (squat and rise).
SVyaghrasana (tiger)3, body curls1, naukasana (boat)4, side leg lifts: lifting the upper leg about
30 centimetres, and circling slowly.
E. Protruding shoulder blades
Stretch pectorals and strengthen anterior serratus and lower trapezius:
1. Advasana (reversed corpse pose).
2. Utthan pristhasana (lizard).
3. Skanda chakra (shoulder socket rotation).
4. Ashtanga namaskara (salute with 8 limbs).
5. Dwikonasana (double angle pose)H.
6. Sarpasana (snake)H– with chin tucked in.
7. Trikonasana (triangle pose) – variations 1,2,3.
F. Scoliosis (sideways curve)
Stretch hamstrings (one will be tighter), back muscles:
1. Any twists and sideways bends especially trikonasana (triangle) variation 3.
2. Janu naman (knee bending)H– lying down, grasp back of thigh, straighten knee and extend
heel away until a pull is felt in the back of the thigh (back must stay flat).
3. Supta udarakarshanasana (sleeping abdominal stretch pose).
Strengthen abdominals, erectors, back muscles:
4. Body curls1or naukasana (boat)4.
5. Sarpasana (snake)H or ardha shalabhasana (half locust)H (arms raised).
6. Shashankasana series.
7. Vyaghrasana (tiger)3.
8. Dwikonasana (double angle pose).
G. Unstable joints of the spine
Strengthen intrinsic muscles:
1. Rag doll with support from arms, then breath and abdominals. See Lumbar lordosis above.
Practice note
1Body curls: Abdominal muscle exercises are always done in a curling way with the knees bent.
We are aiming to achieve a controlled movement of each vertebra of the spine up and down,
not sit ups. Body curls have to be done properly or they will cause further injury.
1. Beginners need to have the feet held down to begin with. Reach towards the knees as you
slowly come up off the floor, arms extended. Then it is done with the shoulders turned, so that
the shoulder comes towards the centre line as you lift up. Repeat with the other shoulder
forwards. When 10 rounds can be done slowly and comfortably, we progress to the next stage:
2. crossing the arms
3. hands on shoulders
4. hands on ears.
To prevent straining the back, we need good overall muscle control. Both the longitudinal and
oblique muscles need to be worked. A body curl taking the nose towards the gap between the
knees strengthens the longitudinal group. The oblique muscles are worked when we twist as we
lift and take the shoulder towards the opposite knee. It is quality not quantity that is important.
2Pawanmuktasana part 2: These practices will only assist in building abdominal muscle
strength if the lumbar spine is flattened towards the floor (bending the non-moving leg to
facilitate this flattening).
3Vyaghrasana (tiger pose): Do not swing the leg up, instead hold it no higher than the top of the
head.
4Naukasana (boat pose): Head and heels must be less than 15 centimetres off the floor.
HHold pose for as long as possible without pain or excessive effort to allow full stretching and
strengthening of muscles. (When stretching a minimum count of 10 is needed.)
Mind, emotions and prana in healing
In yoga, we recognize that injury or trauma on the physical level is also reflected in the levels of
mind, emotions and prana. Healing of an injury is prolonged if these aspects of ourselves
(pranic flow, feeling and emotions) are not also cleared of trauma.
Assessment of the mental state and posture
Correction of posture takes time and effort on the physical level. While effort is made towards
physical correction, there is a flow-on to improve the general well-being too. As the body's
posture reflects our attitudes and feelings, we also need to consider psychological factors. Back
problems are mostly rooted in the unconscious mind and we need to work on releasing
unconscious and subconscious tensions. In yoga, we work to release these tensions through
yoga nidra. If we consider our standing posture, we will find that an imaginary line drawn in side
view from the ear through the shoulder, hip and knee will either be vertical (perfect posture), in a
forward curve (indicating a tendency to worry or run away from things), or in a backward curve
(where we would rather face things bravely and fight). These inclinations will predispose us to
certain emotions. Practices like antar mouna can help us to identify and deal with these
emotions and help us to correct our posture.
Awareness and prana
Yoga also sees pain from the pranic perspective. Pain is accompanied by lack of prana, blocks
in pranic flow and imbalanced flow. Because prana is the stuff that interconnects every layer of
our being, disease can then manifest in any of those layers, and in more than one at once. To
bring about healing at any of these levels, we can work directly on that level, e.g. asanas for
physical disease, meditation for mental/emotional disease, kriyas for disease of the psychic
body. Or we can work through prana. Where your awareness goes your energy flows, and by
tuning in to any form of pain our prana is directed there and healing can begin.
As healing starts, prana begins to flow again and its flow is vital to complete healing. Blocks to
prana are cleared by physical movement, and bodyworking types of therapy. As joints and
muscles are brought back to full mobility, more prana will flow. When we gain mobility through
yoga asanas we clear the blocks more easily, and when we experience our prana we have a
chance of directing it to speed our healing through practices like prana vidya.
We can also work on clearing blocked prana using the relaxation and meditation techniques of
raja yoga, the yoga of the mind. When we've gained insight into our thoughts and mental
patterns, we can then use our minds in a positive and constructive way. Meditations specific to
pranic flow, strengthening, healing of injured tissue and clearing away the toxins are easy to
learn and powerful in speeding up and completing the healing process.
Healing visualizations
These images worked for me, but what you need to consider are the qualities you need for
improved health and what represents those qualities to you. It's very personal to your own
experience and your own mind. So don't use an imagery that doesn't feel right. Learn as much
as you can about any disease you have and how it heals itself. On the practical level, decide
whether your body needs heat or cold, clearing away first or nourishment for starved tissues
(e.g. if there is osteoporosis, then we want to bring calcium and collagen into the bones, so we
may visualize bricks and mortar to represent these two aspects of the cure).
Some suggestion for visualization
1. Cleaning up
• Damaged parts being cleaned up (buckets mops and brooms working around the cells of
bone, ligament and muscle). At the site of injury it's a bit like a battlefield. (It's the same with
viral illness or cancer.) We need to find a way of imagining the inner scene. There are dead
bodies everywhere, so we need to clear all the dead bodies away. Clearing the rubbish of war –
spent weapons (dead white blood cells and their rubbish), old foodstuffs, excrement. At the
same time we need a good supply system bringing in supplies to the troops which are there to
heal, repair and fight any invading organisms.
• Improving circulation to clear away inflammation and toxins. The images could be of a whole
gang of cleaners with their gear to clean up the rubbish. We see all the wastes dissolving and
being washed away to be excreted from the body.
2. Rebuilding
• Rebuilding bones, tendons, discs and other soft tissues (builders, ladders, cement, bricks and
lots of tender loving care).
• Massage for aches and pains to help circulation to and from the area concerned.
3. Strength
• What represents strength for you? It may be an oak tree, or a steel bar or something
completely different.
4. Flow
• Prana and blood flowing easily in blocked areas. The prana flows through the body in many
different ways. In yoga, we are concerned with distribution and circulation of prana and where
your awareness goes your prana flows. So, if we can move the awareness through the body in
particular patterns, we find that this can be very therapeutic in removing blockages and
distributing prana throughout the whole system. Here are a few ideas to try. All should be done
in a comfortable position and a relaxed state of mind, sending love and respect with your
awareness. As you move through the parts of the body, there may come an experience from
time to time of vagueness, jumping, lack of clarity as you move through a part. This can be a
sign of blockage. So, we move more slowly through that area, trying to discover how we can get
a clearer pathway through rather than skipping over it. Awareness and prana will eventually flow
smoothly. These areas of blocks can be areas that are painful, that have been injured or
deformed, or are holding physical, mental or emotional tension. Do not judge yourself by the
number of blocks you have. Just work to remove them.
•Alternate leg breathing: This is similar to alternate nostril breathing, but the awareness is taken
through the legs alternately in the same pattern. Once a smooth flow is established, we can
extend this practice to bring the awareness up to the heart and chest area, or even to the
eyebrow centre before going back down the other side of the body.
• Alternate arm breathing is similar. The awareness moves from the right fingertips, through the
arm into the chest and down the left arm to the fingers. Then reverse with the next breath.
• Movement of awareness through the spinal column. This is part of meditation practice where
mantra can also be repeated as the awareness moves.
Remember, your healing is only limited by your own imagination and beliefs.
We also need to recognize the phenomenon of cellular memory. Each cell remembers
everything it has ever done! It is said that scar tissue can be dramatically reduced by clearing
the trauma from our cellular memory through the power of the mind.
When we are comfortable with expressing our feelings, they no longer have to be stored
inappropriately, creating tightness and tension and lack of pranic flow. As well as reliving the
experience as a witness, bhakti yoga can help us to learn to express emotions in a joyful way,
usually through music and singing. Never be embarrassed to break out into song!
Attitude to pain
Nobody wants pain. It wears us down, draining energy and often creating a sense of
hopelessness and depression. We can carry on as before and resist it. When it interferes with
our hopes and dreams, we become dispirited instead of seeing the opportunities it brings.
Sometimes pain gives us the time and reason to rest instead of driving on through our lives. It's
worth keeping a journal and writing down all the advantages and disadvantages of pain, and
discovering how we can gain the advantages without having the pain. We can learn to be more
accepting and welcoming of the pain, which results in an immediate decrease in the pain
experienced. Resistance to pain creates more pain.
Motivation
Now, imagine for a moment that you can do anything you want to do. You have all the
resources you need – money, connections, knowledge, time, health, energy and so on. What
would you do with the rest of your life? No limits! What is important? When your list is complete,
write a new list just for the next five years. Then go for it! Let it inspire you – without inspiration
we struggle. How inspired are you about the future? Your progress will depend on this factor.