|
This VCD provides you with following asanas that can be performed to improve the mobility and decrease the levels of his or her discomforts when suffering from muscular dystrophy. These asanas are as follows:
Utthita Parsvakonasana or the extended side pose:
- Stand in Tadasana position against a wall, with your heels and your buttocks touching it. Place the block on the floor behind your right foot. Inhale, and spread your feet at least 1m apart. Turn your right foot out to the right, until it is parallel to the wall.
- Turn your left feet in slightly to the right. Press the outer edge of your left feet firmly on the floor, and bend the right knee, pushing your thigh down until your calf is at right angles to the floor.
- Stretch your left arm away from your left shoulder.
- Bend to right, and place your right palm on the block. Stretch the left arm up, with the palm facing forward. Now rotate the arm and bring it toward your left ear. Your left thumb should touch the wall.
- Turn your head and look at your left arm. Maintain a continuous stretch from the left ankle to the left wrist. Press your outer left foot into the floor.
- Move your shoulder blades into your body. And extend your spine toward your head. Hold the pose for 30 seconds. Repeat the pose on the other side.
Tadasana Samasthiti:
- Stand in your bare feet on a smooth and even surface. Keep your feet together, with your heels touching the wall. Beginners may find it easier to keep their feet 5 cms or 2 inches apart.
- Now stretch your arms along your sides with the palms facing your thighs and your fingers pointing to the floor. Stretch your neck upward, keeping the muscles soft and passive.
- Distribute your weight evenly on the inner and outer edges of your feet, and on your toes and heels. Tighten your kneecaps and open the back of each knee.
- Turn in the front of your thighs. Tighten your buttocks. Pull in your lower abdomen, and lift your chest.
- Keep your head erect and look straight ahead. Breathe evenly and with awareness.
- Experience your body and mind as an integrated whole and feel the surge of energy. Stay in the pose for 30-60 seconds.
Surya Namaskara or the Sun Salutations:
- As this asanas comprises of a number of poses that are to be performed on after the other so one must keep in mind that as the movement of patient suffering from muscular dystrophy is limited so he or she can have the assistance by another person or can alter the poses to some extent but only in the presence of a trained yoga instructor.
- This is a very beneficial yogic practice for obesity management, every day 24 sun salutations with a speed of 4 rounds in 1 minute gives great benefits of Yoga Asanas and exercise as well.
- Sun salutation is a sequence of 7 asanas practiced in order which tones almost all of the muscles and also internal organs are stretched increasing blood & oxygen supply to these parts.
- Regular practice of sun salutation with breathing gives good exercise to the lungs. Mantras have relaxing effect on mind.
Pranayama:
- Pranayama is very important technique in yoga which is control and extension of Prana or Vital energy or Life force.
- Pranayama helps in management of this energy. Various techniques are available in yoga, which give interesting but good results.
Tadasana or the Tree Pose:
- The Tree Pose helps strengthen your thighs, calves, ankles and back.
- It can also increase the flexibility of your hips and groin.
- Your balance and concentration can also be improved with constant practice.
Virasana or the Warrior Pose:
- The Warrior Pose stretches and strengthens the arms and legs, increases stamina, improve balance and concentration, and can also relieve backaches.
- If you are suffering from diarrhea, high blood pressure or neck problems, you should take extra caution practicing this pose.
Trikonasana or the Triangle pose:
- Provides your body the required stability.
- Strengthens the spinal column.
- Releases the pressure and tension with the upper as well as lower back muscles.
Precaution:
One must keep in mind that as the patient with muscular dystrophy has very limited movement so regular assistance is required by them while performing these asanas. So they must be provided with the support and comfort. And if a patient feels any of the following asanas to be uncomfortable he or she should stop practicing that.
|
