The modern lifestyle does not lend itself to having a healthy back yet a strong back can improve your quality of life in many ways, hence the meaning of the well known phrase to encourage developing a strong backbone as a way of life. Long hours spent sitting all day at a desk or on the road can take its toll as one goes through life.

Add to this a whole host of other sedentary behaviours such as watching screens, sitting at a computer, and game console use – and it is not surprising that we feel strain. One can witness the outcome in the many supporting gadgets available for the aging community. Yet we can prevent such repercussions through simple yogic endeavours that we explain in  more detail in the Purna Health Management System (PHMS.) (see www.adhyatmik.org).  In this article some practical suggestions are given to enable you to take responsibility for your health and prioritise the healthy back.

• Medical Caution

While it is clear that the practice of yoga can improve health and well being and can also be very therapeutic in eliminating many physical and mental ailments and disorders it must never be used as a substitute for medical treatment. If you are suffering from any condition – no matter how mild – or you have any history of illness then you must check with your doctor before you begin to perform any of the movements in this article.  Your doctor knows your medical history and is therefore qualified to advise you whether you can undertake these movements.

Many doctors are now realizing the benefits and advantages that the practice of yoga has to offer and are in fact referring their patients to this practice. The extreme gentleness of the positions set out here makes these movements an ideal practical  demonstration of Dr Svami Purna’s system of yoga movements for those who may not usually undertake strenuous exercise.

• Disclaimer

Please remember that all individual concerns must be addressed to your medical practitioner before practicing any exercises.

Posture
Good posture can offer many benefits, both physical and mental. Too much sedentary conduct encourages bad posture and can weaken muscles that are crucial for supporting your spine. Pain develops and can be crippling and begins a vicious circle. If we are aware of our posture and keep our backs straight we can, instead, strengthen the muscles and reduce the need for pain management.

Staying Active
Sedentary lifestyles not only affect musculoskeletal health but also increase the risk of heart attacks and other health problems.  Healthcare professionals recommend short bouts of activity for 1 to 2 minutes – as often as every 30 minutes – in order to  break up long periods of sitting.  Some useful tips to help you break up the amount of time you spend sitting each day include:

• standing if you take a train or bus when travelling on short trips
• taking the stairs and walking up escalators
• swapping some  screen time for more active past times.
• setting a reminder to get up every 30 minutes
• height adjustable desks that allow you to stand can help
• standing or walking around while on the telephone
• taking a walk break every time you have a coffee or tea break
• walking to a co-worker’s desk instead of emailing or calling them

Managing muscle, bone and joint pain or concerns
Various exercises can be done in the comfort of your home and integrated into an individual soothing framework that includes meditation or contemplation. They are especially useful if you sit for long periods – as they help to encourage good posture and strengthen key muscles. (see  further the Balanced Yoga Publication at www.Adhyatmik.org)

The Standing Stretch Movement with Meditation

Yoga implies unity, integrity, balance and attunement to nature.
It is a method of growth based on physical fitness, mental profoundness and self-realisation.
Yoga is not a religion, a political movement, or a dogma;
It is a way of bringing harmony within diversity.

The Standing Stretch is a continuous movement that gently warms the body up. Your body is stretched forwards, backwards and from side to side. When you begin bend the body only to the most moderate positions illustrated. This is a totally comprehensive stretch, taking in your arms, legs, sides, shoulders and neck. This movement strengthens these areas as well as stretching them.

The Benefits:

1. Stretches and strengthens the entire body;
2. Improves the balance and stability of the body;
3. Slims the torso; and
4. Increases the suppleness of the spine.

The Movement:

1. Interlock your fingers and push your hands up.
2. Bend forward slowly and then back from your hips;
3. Let your hips sway over to your left and bend your body to the right, but only to a moderate angle at first.
4. Straighten up smoothly.
5. Repeat to your other side as often as is comfortable.

Your Breathing:

1. Inhale when upright in starting position;
2. Exhale as you bend forwards;
3. Inhale as you straighten up again; and
4. Exhale when upright and ready to repeat for the back and side bends.

The Swaying Tree Movement with Meditation
Mother Nature has lent us the five elements –
Earth, fire, water, air and space –
Entrusting us with the responsibility to use them wisely.

This movement is a very simple and effective movement that wards off stiffness of your body. The movement can also be helpful to relieve any tendency to constipation.

The Benefits:

1. Slims your waistline;
2. Eliminates stiffness from your body;
3. Promotes flexibility of your spine; and
4. Improves your sense of balance and posture greatly.

The Movement:

1. Stand straight with your legs and feet slightly apart and your head erect;
2. Raise your arms so that they are above your head, with your palms outstretched;
3. Bend from your waist to the right;
4. Bend from your waist to the left;
5. Sway gently to and fro;
6. Repeat five times or as you are comfortable.

Your Breathing:
Breathe normally and slowly through your nose while executing this movement.

Other Stretching Techniques

• Cat Stretch

This simple exercise helps to stretch your lower back as you move from kneeling on all fours to sitting on your heels.
Tips: The movement into sitting on your heels should be smooth and controlled. Do not hold your breath as you perform the exercise.

• Knee to Chest

This helps to stretch your lower back muscles through active movement.
Tip: Do this lower back exercise slowly and with control.

Closing Meditations
As a fitting close to this  short practice you may consider the following positive meditations:

Truth is One –
Revealing Itself countlessly
As the Thousand-petalled Lotus of Understanding.

Love is the life of the soul
Creating peace and happiness.

The problem you consider external
The problem you consider internal
Is neither.
You are the problem and you are the solution.

Guidance:
Empty your mind of thoughts
Let all your organs and senses be relaxed