Lumbar Spondylosis

1.    Rotation of Head, Hip in Clockwise & Anticlockwise 5 rotations. Repeat twice.(Two Repetitions)

2.        Tadasan

3.        Lateral Bending of Spine

4.        Hastapadasan

5.        First three steps of Suryanamaskar

6.        Lifting the back- 5 times , 2 -3 repetitions

7.        Holding the Knees with Hand Partial Pavanmuktasan

8.        Pawan muktasan- Holding the Knees Close to Stomach

9.        Twisting of Lower Spine on either side.

            2-3 rounds on each side, Duration- 3-5 Breathing

(Disclaimer- The suggested Yogic Asanas and Paranayam are general suggestions which can be therapeutically useful for given disease conditions. This should be learned and done under an expert Yogic instructor’s teachings and observation. Individuality and any other associated disease conditions should be taken into consideration before proceeding as there can be contraindications and also specificity in doing particular Asanas.)