A sitting part.
Hooray!!! My computer is fixed and I’m online again! Those two weeks that I was out of internet life. It made me once again to realize how much we depend on our electronic assistants. A human today is no longer ‘homo sapiens’ (wise man) but is more like ‘sitting man’.
We spend our lives near His Majesty the Computer. We go to bed, squeezing His Highness the Mobile in hand and writing SMS. Our children turned just two years old but they already know how to download apps from PlayMarke and install a new version of the puzzle game …
C’est la vie moderne!
Not very healthy life I must say! Let’s focus on this subject a bit more.
Long ago human’s straight path entered a new stage of the evolution.The human became a hostage of this circumstances forever. Now the life of “homo erectus” is under the pressure of gravity.
Our spine must bear this burden. Being owners of this natural miracle we must take good care of it.
The constant sitting position exacerbates the pressure on the lower parts of the spine, causes deformation and displacement of internal organs. As a result we have stagnated pelvic area and the veins in legs, curvature of posture, poor health and life of poor quality in general.
Yoga therapy has a rich, centuries-old practice which is capable to resurrect the “soul” of the body. We will analyse everything in order.
As we have already mentioned the day long sitting provokes squeezing of the pelvic organs and decrease its blood flow. The extra pressure on the lower parts of the spine leads to a worsening of the reproductive, digestive and excretory systems of the body.
The first point of practice is to increase blood flow in the pelvic area due to the motor-visceral reflex. The essence of this reflex is that when the joints and tissues of the lower limbs, are heavily inflated, the blood flow and motor function of the internal organs of the small pelvis and partly of the abdominal cavity are improved.
A vivid example of the motor-visceral reflex in action is the well-known Baddha-Konasana, or the “Butterfly Pose”. The dynamic sequence based on this pose works well with the
hip-joints. It activates the blood flow and increases the exchange functions in the pelvic organs and in the lumbosacral spine.
It is important to do this practice slowly, feeling every step of the movement. Open the hips, and do not try to lay your knees on the floor. Return your knees to the assembled state and try to keep your back as straight as possible. Repeat this series for 2-3 times, performing in each 10-12 complete cycles of motion.
The second point is the asymmetric work of the legs and the activation of the abdominal organs, as well as the gradual equalization of disproportions in the vertebral joints of the lumbosacral section and the nerve roots relaxation from clamping, if there are any.
A good example of this practice is the dynamic variation of Anjaneyasana, or “Crescent Pose”. The point is to check and, if possible, equalize the body asymmetry, making sure that the vertebrae are evenly distributed. This also helps to study the abdominal cavity, the hip-joint and the hip region in turns, on the right and the left sides.
Perform a wide lunge with your right foot, push your hands off the floor (palms on the inside of the foot).
Take the right hip-joint to the centre and start drawing the circle from the inside out, increasing the amplitude.
Carry out movement for 2-4 minutes, then return to the starting place and change the leg.
The third point of our program is to increase the blood flow in the pelvic area with the help of an inverted body position. Here you should note that all the inverted positions, despite their seeming simplicity or complexity, need detailed tuning. Like any other practice, they have their contraindications. So do not miss the opportunity to consult an experienced yoga therapist on this subject.
One of the most common inverted practices is Sarvangasana, or “Pose for all parts of the body” (we call it “Birch”). If your yoga therapist and doctor gave permission to do it, be sure to check the elongated position of the back of the neck on the floor, fixed Mula-Bandha to align the natural deflections of the spine and Jalandhara-bandha (“throat lock”) without jamming.
Keep your hands on your lower back or ribs, bounce off the floor. Stay in a pose for a minute or two at the beginning. Then increase the duration and focus on your own well-being.
A good substitute, as well as relaxation after it, can be the variation of Setú-Bandha Sarvangasana, or “The Pose of a Fortified Bridge”. The load on the cervical zone is reduced in comparison with the previous asana, and its use is not less.
Do this for a few breaths, then go on to relaxing variations.
At the end of the practice you can use both Shavasana and the variants of the compensatory load on the spine in the supine position.
Now you have the detailed program of yoga therapy. Now you can tear yourself from your sitting place and give yourself the opportunity to feel yourself as a Human Being!