LOOSENING EXERCISES Rounds Duration
Knee cap tightening 10 30 seconds
Sitting position loosening 10 30 "
Folded leg lumbar stretch 10 60 "
Cycling 30 "
Patella movement 30 "
Knee rotation 30 "
INSTANT RELAXATION TECHNIQUE 2 mins
BREATHING EXERCISES
Straight leg raising alternate (sitting on chair) 2 mins
Pavanamuktasana lumbar stretch 2 mins
Setubandhasana breathing 2 mins
Knee cap tightening 5 1 mins
Ardha salabhasana breathing 10 1 mins
QUICK RELAXATION TECHNIQUE
YOGASANAS
Ardhakati Chakrasana 2 mins
Ardha chakrasana 30 sec
Parivritta trikonasana 2 mins
Bhujangasana 30 sec
Salabhasana 30 sec
Vipareeta Karani with wall support 1 min
Vakrasana 2 mins
Ustrasana 30 sec
DEEP RELAXATION TECHNIQUE
PRANAYAMA
Kapalabhati 1 min
Sectional breathing 3 mins
Nadi Suddhi Pranayama 9 3 mins
Sitkari/Sitali/Sadanta 5 2 mins
Bhramari 5 1 min
MEDITATATION
Nadanusandhana 3 mins
OM meditation 5 mins
NOTE :
Practice under the guidance of a yoga expert or yoga therapist.
Ref : Yoga for Back Pain : Dr R Nagarathna, Dr H R Nagendra
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