Yoga for Scoliosis Back Pain Relief at Home for Beginners + Ayurvedic Diet Meal Plan: Chronic Pain Relief from Scoliosis, Sciatica, Piriformis Syndrome & Whole Body Healing & Healthy Weight Loss

157 Pages·2020·2.3 MB·English

by  Meadows, Julia

Yoga for Back
Pain Relief
by Julia Meadows
About the Author
Julia Meadows is a senior coach at Mindset
Mastership, a life coaching business based in London,
England.
Mindset Mastership teaches clients how human
behavior really works. Through our teaching, we have
helped clients worldwide gain a better advantage, to
develop themselves and achieve more from life.
For further details, see:
MindsetMastership.com
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Most people have no idea just how their body & mind
has been designed to feel good.
Table of Contents
Introduction
About this Book
Chapter 1: What is Yoga
Importance of Yoga
Yoga in Our Daily Life
Yoga Is a Great Stress Buster
Yoga Promotes Whole-Body Fitness
When to Practice
Where to Practice
Eating and Drinking
What to Wear
What You Need
Chapter 2: Muscle Balance in Yoga
What is a muscle imbalance?
Does Traditional Yoga Lead to Muscular Imbalance?
The Shoulder Strength Imbalance in Yoga
Chapter 3: Side Effects of Yoga
Positive Side Effects
Possible Negative Side Effects
Chapter 4: How Yoga Helps with Pain Management
How Pain Affects our Brain
How Does Yoga Actually Help Us Process and Perceive Pain?
How asanas fight pain
In what ways pranayama helps to relax our body and anxieties
Common Pain Conditions and How Yoga Helps
Emotional Healing Yoga Poses
Spiritual Meanings of Yoga Postures
Psychic Development
Chapter 5: Yoga and Pain
Yoga and pain
What is the evidence for yoga’s effectiveness when you have pain?
How to choose a Yoga teacher and class?
Can anyone do yoga?
Can I do yoga at home?
Do I need to tell my health care professional I am doing yoga?
All about pain
THE PROTECTIVE PAIN RESPONSE
UNDERSTANDING CHRONIC PAIN
PAIN AGAIN
UNLEARNING PAIN THROUGH RELAXATION
BREATHING THE WHOLE BODY
A RESTORATIVE YOGA ROUTINE FOR CHRONIC PAIN
NESTING POSE
SUPPORTED BOUND ANGLE POSE
SUPPORTED BACKBEND POSE
Chapter 6: Beginners Exercises to Heal Back-Pain Scoliosis at Home
Stretches and exercises for scoliosis
9 Yoga Poses for Upper Back Pain
8 stretches for the middle back
5 Yoga Poses to Ease Lower Back Pain
10 Yoga Poses for Sciatica Pain Relief
5 Yoga Poses to Avoid If You Have Piriformis Syndrome
The 4 Best Stretching Exercises to Ease Groin Pain
Chapter 7: Soreness After Yoga
Hydrate, then hydrate a little more
DO get plenty of sleep
DON’T down caffeine and energy supplements
DO exercise—gently
Use a foam roller
DO eat a balanced meal
DON’T take anti-inflammatory drugs
DO take a hot bath
DO stretch
DON’T do intense stretching
DO continue to practice yoga, gently
Chapter 8: Discover How Yoga Poses and Meditation can Improve Your
Anatomy
38 Ways Yoga Improves Anatomy
Chapter 9: How to Meditate
Introduction
What is meditation?
EXAMPLES OF MEDITATION
CATEGORIES OF MEDITATION
How to Meditate
CONCENTRATIVE TECHNIQUES
Tips for Applying the Concentrative Techniques
Positioning
Quieting the Mind
FOCUS ON THE BREATH
VARIATIONS ON A THEME
Expressing Gratitude
SETTLING INTO THE MEDITATIVE MOMENT
Movement Meditation through Martial Arts
EXPRESSIVE MEDICATION: CREATING AN OUTLET FOR
MEDITATING
Conclusions
Chapter 10: How to Use Meditation to Manage Chronic Pain
1. The pain is not all in your head
2. The paradox of paying attention
3. Regulating the response
4. Putting the pieces together
Chapter 11: Science-Based Benefits of Meditation
1. Reduces stress
2. Controls anxiety
3. Promotes emotional health
4. Enhances self-awareness
5. Lengthens attention span
6. May reduce age-related memory loss
7. Can generate kindness
8. May help fight addictions
9. Improves sleep
10. Helps control pain
11. Can decrease blood pressure
12. You can meditate anywhere
Chapter 12: Ayurvedic Diet Plan: Get Rid of any Disease with One Diet
Ayurvedic Diet Plan
Ayurvedic Diet: Meal Timings
Ayurvedic Diet: Morning Meal
Morning Food Ratio
Morning Fruits
Restricted foods in the Morning
Ayurvedic Diet: Evening Meal
Evening Food Ratio
Conclusion