exercise to help sit with straight back

deepak_nath · 11-20-2009, 02:10 AM

Hi,

Meditation requires that one sits with straight spine, neck etc.

I find it often cumbersome to sit that way for more than 10-15 mins.
Back and also thigh muscles start aching.

Can you suggest any asana or set of exercises that will make sitting with
straight back easy?

Also I would like to know to what extent oil massage (seasame oil especially)
helps for this purpose? This is called Abhyanga. Please let me know if
anyone has any personal experience of abhyanga helping in maintaining
comfortable postures for longer durations.

Thanks,
Deepak

Willem · 11-22-2009, 08:14 AM

Abhyanaga is not the first thing that comes to mind. A well-balanced asana practice is likely to be more effective. Remember Patanjali's order: yama-niyama-asana-pranayama-pratyahara-dharana-dhyana-samadhi. Do you go to a weekly hatha yoga class? Do you have a home practice in yogasana?

Some suggestions building up strength in the spine: cat/cow, sunbird=tiger (one knee to nose alternated with extended leg from cat position), rounding and stretching the back in a seated posture, sideways bends in a seated posture, twists in a seated posture, cobra (bhujangasana), locust (salabhasana) and extended triangle (utthita trikonasana). For the thighs (rectus femoris and psoas) add: warrior-II (virabhadrasana), upward stretched legs (urhva prasarita padasana), and stick (dandasana). Allow 4 - 6 weeks of practicing 3-4 times per week to see some improvement.

Always opt for the most comfortable meditation position. All you need is a straight spine and props are allowed (cushion, meditation bench, even a chair). Make sure you are comfortable and free from pain, otherwise you are contradicting the first yama (ahimsa). Another way to build up strength is to gradually increase your meditation time. From what you are writing, you may need to start with 5 minutes and gradually increase by 1 - 2 minutes a week. I'm assuming a daily sitting practice.

11-20-2009, 02:10 AM	#1
deepak_nath trimshát Join Date: Aug 2009 Location: Mumbai Posts: 39	Hi, Meditation requires that one sits with straight spine, neck etc. I find it often cumbersome to sit that way for more than 10-15 mins. Back and also thigh muscles start aching. Can you suggest any asana or set of exercises that will make sitting with straight back easy? Also I would like to know to what extent oil massage (seasame oil especially) helps for this purpose? This is called Abhyanga. Please let me know if anyone has any personal experience of abhyanga helping in maintaining comfortable postures for longer durations. Thanks, Deepak Last edited by deepak_nath; 11-20-2009 at 02:19 AM.

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11-22-2009, 08:14 AM	#2
Willem trishatá Member Join Date: Nov 2006 Location: The Netherlands Posts: 327	Abhyanaga is not the first thing that comes to mind. A well-balanced asana practice is likely to be more effective. Remember Patanjali's order: yama-niyama-asana-pranayama-pratyahara-dharana-dhyana-samadhi. Do you go to a weekly hatha yoga class? Do you have a home practice in yogasana? Some suggestions building up strength in the spine: cat/cow, sunbird=tiger (one knee to nose alternated with extended leg from cat position), rounding and stretching the back in a seated posture, sideways bends in a seated posture, twists in a seated posture, cobra (bhujangasana), locust (salabhasana) and extended triangle (utthita trikonasana). For the thighs (rectus femoris and psoas) add: warrior-II (virabhadrasana), upward stretched legs (urhva prasarita padasana), and stick (dandasana). Allow 4 - 6 weeks of practicing 3-4 times per week to see some improvement. Always opt for the most comfortable meditation position. All you need is a straight spine and props are allowed (cushion, meditation bench, even a chair). Make sure you are comfortable and free from pain, otherwise you are contradicting the first yama (ahimsa). Another way to build up strength is to gradually increase your meditation time. From what you are writing, you may need to start with 5 minutes and gradually increase by 1 - 2 minutes a week. I'm assuming a daily sitting practice.