tramadol legal australia phentermine and anxiety disorder over the counter meds that work like adipex generic blue football xanax angels in america valium sertraline 50 mg vs xanax tramadol hcl actavis bruis 50 mg alprazolam 1 5 mg bring valium to australia valium einreise usa taking 100 mg ambien over the counter compared to adipex 2mg xanax xr street price top online pharmacies xanax alprazolam tablet uses in hindi is 50 mg tramadol a high dose adipex weight loss reviews ativan expidet 1 mg nedir can i take codeine into the united states adipex tabletten bestellen adipex doctors in cincinnati ohio symptoms for liquid codeine how much is 5 mg klonopin worth adipex in corinth ms how long does valium last in cats generic ambien online cheap can phentermine be ordered online adipex 20 mg is 90 mg of codeine enough to get high tramadol hydrochloride 50 mg side effects codeine linctus syrup buy what are the side effects to phentermine 37.5 mg best online pharmacy for adipex alprazolam pbs australia is ambien safe to take long term xanax oral tablet 0.5 mg reviews 16 mg codeine effects tramadol 50 mg patient leaflet generic and trade name for valium where to buy tylenol codeine tramadol for depression reviews phentermine left in heat walk in clinic xanax buy ambien cr online canada adipex 37 mg tramadol de 50 mg. en espanol alplax alprazolam 0.5 mg can you buy valium over the counter in ireland prometh with codeine actavis uk can i buy xanax from canada codeine overdose mg how to say xanax in english que efecto causa el tramadol can i order alprazolam online ativan stay in your system best price on adipex purple generic xanax buying valium in portugal is there codeine in delsym zolpidem kopen zonder voorschrift in belgie how much does tramadol cost in australia 20 mg valium overdose tramadol generico pre order tramadol mastercard when does ambien go generic does 100 mg tramadol get you high where can i buy alprazolam over the counter how long will xanax stay in urine test codeine mexico buying chi usa il valium phentermine adipex reviews buy adipex 37.5 mg order diet pill phentermine best way to get most out of xanax tramadol hcl 50 mg drugs com tramadol uk drug classification liquid ativan oral ultram customer reviews trafficking in xanax florida zolpidem tropfen kaufen adipex prescription discount card what is generic ambien called can you buy xanax in malaysia where can you order phentermine online tramadol in bloodstream is tramadol generic for ultram ativan safe daily dosage xanax buy in uk how long does ultram last in your system acetaminophen codeine 30 mg tab valium kaufen t?rkei tramadol 50 mg rugpijn little blue generic xanax how long do xanax and klonopin stay in your system can you get xanax in australia provigil modafinil reviews what does alprazolam .25 mg look like white valium pills mg where to buy adipex pills xanax and generic gold xanax bars mg ultram purchase online dog tramadol online alprazolam hexal ag 0 50 mg generic vs brand name ativan xanax derealisation how many mg of acetaminophen in tramadol xanax bars blue lotus review prometh codeine uk how long does xanax stay in effect zolpidem 10mg buy online 2 mg peach xanax how much codeine in a cup of lean alprazolam o que causa xanax for sale in san diego best over the counter cough medicine with codeine is it safe to take ambien and nyquil tramadol tablets 200 mg zolpidem puede causar la muerte phentermine 37.5 mg how much weight loss withdrawal from codeine uk efectos secundarios zolpidem 10 mg how long is xanax detectable in your blood alprazolam duration in body what is phentermine 30 mg capsules what over the counter drug contains codeine how long do blue football xanax stay in your system can you inject 10 mg valium otc codeine in california safe place to buy adipex what does tramadol have in it safe dose of ultram street price klonopin .5mg cipla brand xanax cost of street xanax codeine doses uk buy generic xanax buying fioricet with codeine online valium 10 mg doctissimo over the counter form of phentermine tramadol side effects ringing in ears safest way to come off tramadol tramadol 50 mg kaufen ativan 2mg price does tramadol 50 mg get u high can codeine be taken in pregnancy usare xanax in gravidanza what does codeine do in cough medicine is alprazolam 2 mg like xanax does roche make generic valium buying tramadol online for dogs fake vs real xanax alprazolam xanax 0.25 mg does tramadol come in blue capsules are all generic xanax the same highest mg alprazolam which is safer valium or ativan over the counter adipex alternative cheapest generic adipex what does tramadol have in it does all cough syrup have codeine in it 64 mg codeine is it safe to take norco and valium together codeine linctus uk boots para que serve alprazolam 0 25 mg provigil 50 mg how long does phentermine last in a day i took 6 mg of ativan can you put valium in a blunt buy phentermine imprint e5000 1 mg clonazepam vs xanax is it safe to take xanax before anesthesia ativan detection time in urine 20 mg xanax overdose do you need a prescription for tramadol in canada is buying xanax online safe best way to flush xanax out of your system phentermine doctors in virginia beach how to counteract the effects of tramadol best way to take tylenol 3 with codeine what is the street price for promethazine codeine where can i buy legit phentermine online over the counter substitute for ultram buying xanax online legit phentermine sant? canada is 100mg tramadol safe to take tramadol dosing in the elderly alprazolam over the counter substitute tylenol with codeine safe while breastfeeding do xanax and restoril show up the same in urine tests phentermine clinics in oklahoma city buy promethazine codeine in mexico how much is promethazine codeine syrup cost buspirone generic xanax dissolving xanax in sprite is phentermine detected in drug tests is it safe to take 2 klonopin how long does xanax stay in your body for drug test getting a prescription for phentermine online xanax 1 mg 50 tablet tramadol 50 mg high yahoo answers overdose on tramadol in dogs ambien use in dogs roche india valium ativan overdose in cats what is generic for tramadol alprazolam 12 mg can xanax cause ringing in ears 3 mg di xanax al giorno para que serve alprazolam 0 25 mg tramadol online uk pharmacy how much xanax to get really high what does a 5 mg klonopin look like how can i buy ultram online ativan brand name cost what is the difference between xanax and generic xanax tramadol 100mg for dogs uk how long does adipex stay in urine over the counter pills that look like xanax bars best way to take adipex p xanax 0.25 mg oral tablet can you sniff alprazolam 0.25 mg is phentermine a safe drug has tramadol got paracetamol in it generic adipex images 15 mg ambien safe buy diazepam valium uk safe to give dogs xanax dokteronline erfahrung tramadol doctors who prescribe adipex in michigan how many ml is one xanax bar is it safe to mix hydrocodone and codeine xanax mg sizes best way to take tramadol bluelight best way to get high on valium is tramadol a narcotic in michigan in what states is ultram a controlled substance tramadol sat delivery over the counter codeine withdrawal best thing to mix with ambien social anxiety disorder valium order xanax 2mg over counter diet pills like adipex online pharmacies selling phentermine codeine turns to morphine in the body ambien trip 30 mg pill identifier ultram 50 mg side effects of codeine in cough syrup best way to get ambien high what is the drug in tramadol side effects of phentermine 30 mg .25 mg xanax stay in your system tramadol legal bestellen what is the highest mg in xanax xanax 5 mg drug test does phentermine come in 50mg is phentermine available in dubai xanax 1 mg yan etkileri cheap non prescription xanax codeine vloeibaar bestellen zolpidem al 5 mg filmtabletten 150 mg tramadol and alcohol what is the price of phentermine is 600 mg of tramadol too much zolpidem 10 mg rezeptfrei kaufen ativan dosage canada valium dose in pediatrics is ativan sold over the counter tramadol vademecum nombre generico xanax pink football mg buy phentermine 37.5 weight loss cut tramadol in half how much does a codeine pill cost what is alprazolam used for in dogs how much klonopin in a day cough syrup with promethazine and codeine brands safe to mix tramadol and percocet codeine over the counter nz what is in zolpidem tramadol 50 mg dosis perros phentermine 37.5mg cut in half does tramadol show up in a drug urine test generic blue valium how much caffeine in adipex what class drug is tramadol in the uk how can i order xanax online can i take 2 xanax .25 mg alprazolam cost walmart 90 mg codeine overdose is there a difference between generic xanax dose for alprazolam in dogs 3 mg ativan safe phentermine online purchase reviews what schedule is tramadol in virginia is ativan available in australia over the counter medicines that contain codeine zolpidem 10 mg ulotka ambien cr from canada klonopin kick in faster alprazolam pcd 0 5 mg can you buy phentermine hydrochloride over the counter codeine two days in a row provigil brand name codeine in this cup sour cherry in my blunt safe to take melatonin with ambien is it safe to take tramadol with dilaudid active ingredients in xanax how long do xanax stay in your system for a urine test best results phentermine 37.5 is it safe to take lorazepam with valium codeine 30 mg erowid para que sirve tramadol stada 50 mg how much does adipex cost at walmart how to dip a blunt in codeine syrup buying xanax bali will ultram show in drug screen ambien how much does it cost buy phentermine online new zealand price for phentermine at walmart alprazolam en genericos intercambiables acetaminophen 8 mg codeine how long after taking .5 mg xanax can i drink what will 60 mg of valium do xanax counteract adderall how much can you sell 1 mg xanax for what are the active ingredients in xanax buy phentermine 37.5 capsules effect of tramadol 120 mg xanax deutschland kaufen what is acetamin codeine 300 30 mg used for tramadol hcl capsule 50 mg side effects of zolpidem in pregnancy tramadol hcl 100mg price provigil in mexico can i take 2 5 mg ambien adipex in atlanta price for codeine pills 20 mg valium vs 2mg xanax tramadol tabletas 25 mg how long will .5 mg xanax last xanax .25 mg twice a week buy phentermine for cheap buy valium in chiang mai tramadol 50 mg tabletta xanax school buses mg tablets containing codeine in australia xanax .25 mg color phentermine where can you buy it generic valium imprints order tramadol in the uk codeine mg in cheratussin ac phentermine in san francisco 5 mg klonopin high dose tramadol efficacy in dogs what are the ingredients in phentermine 37.5 mg safe xanax dosage for dogs buy adipex weight loss ambien cr discount coupon what ingredients are in phentermine how long do xanax stay in your system for a urine test buy alprazolam tablets phentermine pain in arm is valium illegal in china order phentermine and topiramate how long does it take xanax to get in your system is it safe to mix hydrocodone and klonopin can adipex pills be cut in half average cost of codeine klonopin usage order xanax cod how long do codeine stay in your system zolpidem generic price is ordering tramadol online legal tramadol in qatar is it legal to order ambien online generic valium online uk how long does xanax stay in my urine is phentermine safe for hypothyroidism alprazolam lph 0 5 mg adipex in a drug screen tramadol 100 mg erowid can you mix xanax in water order tramadol overnight mastercard zolpidem 20 mg safe ativan for anxiety reviews buy valium in cancun is it safe to take klonopin after adderall xanax like drugs over the counter what antidepressant works best with tramadol prix boite de xanax tramadol 50 mg og alkohol tramadol 50mg generico generic valium vs brand name tramadol hcl ca 50 mg zoloft and klonopin reviews ingredients in codeine linctus xanax in seattle is klonopin safe for breastfeeding xanax xr 1mg generic buying phentermine online reviews tramadol in japan ambien bad reviews valerian used in valium provigil cost with insurance phentermine reviews weight loss buy ativan from mexico can i take tramadol and vicodin in the same day ativan safe during pregnancy is buying ultram online legal buy zolpidem online in uk alprazolam in allattamento phentermine walmart pharmacy valium uk law buy qualitest phentermine how long will tramadol show up in a blood test is it safe to take melatonin with ativan best otc alternative to ambien doctors who prescribe phentermine in vancouver wa how much does a .5mg xanax cost 50 mg xanax high does codeine come out in drug tests can you buy xanax in panama can i take 4 mg of ativan how many mg does it take to od on tramadol ambien what mg does it come in price for alprazolam at walgreens prices for ativan is it safe to take xanax with codeine tramadol 50mg online ativan 2 mg recreational xanax generic tablets what over the counter cough syrup contains codeine pic of generic xanax does xanax come up in a urine test 90 mg of codeine buy 10 xanax online alprazolam 1 mg for cats zolpidem generics how to safely taper off ativan valium safe early pregnancy codeine cough syrup in pakistan can you buy xanax in colombia nitrazepam online uk doctors who prescribe phentermine in wilmington nc street price for xanax is it safe to cut an ambien in half doin in it again de dj valium valium in first two weeks of pregnancy doctors in nj who prescribe xanax how many days in a row is it safe to take xanax is tramadol er generic how long does valium show in your urine how long does 20mg valium stay in your system codeine in pregnancy motherisk tramadol 50 mg an opiate diazepam next day delivery zolpidem costa rica adipex retard 15mg reviews how much is a bottle of liquid codeine adipex online kaufen deutschland generic and trade name for codeine codeine concentration in cough syrup tramadol in pennsylvania 5 mg klonopin alcohol does ambien have benadryl in it how long for .25 mg xanax to work purchase phentermine hydrochloride 37.5 mg best way to feel effects of valium vistaril 50 mg vs xanax is it safe to mix klonopin and benadryl ultram 50 mg oral tablets tramadol in 2nd trimester what is xanax uk is ambien safe to take pregnant adipex 60 mg how many .25 xanax equals 2 mg get online prescription for tramadol does nyquil have promethazine and codeine in it how do i know if my xanax is real how long does xanax take to show up in your system is there codeine in oxynorm ativan and eating disorders what does xanax show up as in a drug test what does klonopin come up as in a drug test alprazolam 0.5 mg how many to get high green xanax bars 1 mg different colors of liquid codeine tramadol hcl 50 mg image states where tramadol is scheduled valium 10 price in india buy phentermine k25 37.5 mg green xanax many mg ultram in kidney disease tramadol 50 mg gravid .5 mg klonopin a day safe to give dog ativan tramadol northern ireland is xanax over the counter drug zytram bid 75 mg tramadol Expert - View The System "Yoga in Daily Life" against Back Pain - Part 3 – The Lumbar Spine and the Sacrum

go level up

Yoga and Health


Expert - View The System "Yoga in Daily Life" against Back Pain - Part 3 – The Lumbar Spine and the Sacrum

Harriet Bucher, Physiotherapist, B. Sc.

(certified YIDL teacher)


In the preceding articles (Part 1, Part 2) we have considered problems of the Cervical and the Thoracic Spine and suggested suitable Asanas (Yoga exercises) which can be useful in the prevention and treatment (and sometimes cure) of these problems. The following article provides information about the anatomy of the Lumbar Spine and the Sacrum and offers further Asanas, which are very helpful in maintaining a healthy condition in the lower part of the spine.

The Lumbar Spine and The Sacrum

The Lumbar Spine lies between the Thoracic Spine and the Sacrum. Movements of the Lumbar Spine inevitably cause movement in the adjoining regions, namely in the Thoracic Spine and the Sacrum. The Sacrum is connected to the pelvic bones through the Sacro-Iliac Joint. In the Sacro-Iliac Joint only very slight movement occurs. This mobility between Sacrum and Pelvis has a very important shock-absorbing function. A reduction in the mobility of the Sacro-Iliac Joint is a frequent functional problem that becomes obvious through pain in the sacral or pelvic regions. On the other hand, too much mobility in this joint is not good, as this would cause a reduction in the stability of the Pelvis.

The range of possible movements in the lumbar spine are: flexion, extension, lateral movement, and to a lesser degree, rotation. Movement of the Lumbar Spine causes movement of the Pelvis and the Hip Joints. For example, an increased Lordosis (extension) of the Lumbar Spine, as is the case with a "sway back", causes a forward tilting of the Pelvis and flexion in the hip joints.
picture 1

Picture 1

Postural Problems in the Region of the Lumbar Spine

The most frequent postural mistake in the Lumbar region is the anterior pelvic tilt, commonly referred to as a "sway back".

This position leads to the weakening of the abdominal, pelvic floor and buttock muscles, which are responsible for an erect position of the Pelvis. An anterior pelvic tilt also has a negative effect on the pelvic and abdominal organs and can be the cause of digestive problems.

A "sway back" causes a greater or lesser degree of tension and contraction of the muscles in the region of the Lumbar Spine, as well as shortening the hip flexing muscles and the muscles at the back of the thighs. Yoga exercises that work specifically on this section of the spinal column, as well as those which strengthen the abdominal, buttock and pelvic floor musculature and relax and stretch the back, thigh and hip flexing musculature are necessary.

Tensed back muscles can also be relaxed with the help of the breath. The diaphragm – the most important respiratory muscle – extends to the first three Lumbar Vertebrae. Through deep breathing in the direction of the Lumbar Spine the relaxation of this area can be considerably supported.

Exercises for the stabilisation of the Pelvis and for the stimulation of blood circulation and mobility of the Lumbar and Sacral regions, are not only extremely important for a healthy physical posture, but also for the protection of the most vulnerable part in this region – the transition from the Lumbar Spine to the Sacrum (the Lumbo-Sacral Joint) – and the Sacro-Iliac Joint, from being overtaxed.

picture 2
Picture 2 - Lumbo-Sacral and Sacro-Iliac Joints

Physical Exercises (Asanas)

The following Asanas have a relaxing and strengthening effect on the muscles of the lower part of the spine:

Torsion Lying On The Back

Starting Position: Lie on the back. The arms are stretched out sideways at shoulder height and the palms face upwards. The legs are bent with the soles of the feet on the floor.

Variation a:

The legs are together.
Inhale deeply and elongate the neck.
Exhaling move the knees to the right side and turn the head to the left.
Inhaling round the lumbar spine by tensing the abdominal muscles and bring the legs back to the centre. At the same time bring the head back to the centre.
Exhaling continue the torsion to the other side.
Repeat four times in rhythm with the breath and then on the fifth time remain for 5 breaths in the stretched position. Relax a little more with each exhalation and feel the movement of the breath, particularly in the stretched side of the body.

Picture 3 - Torsion Lying On The Back (Variation a)

Points to Observe
: Perform the stretch slowly with the help of the abdominal muscles. This slows down the movement of the legs to the side and forces the muscles to do most of the work when bringing the legs back to the centre. Be fully conscious of rolling from one buttock to the other across the sacrum and lumbar spine.

Variation b:

As in Variation a: but with the legs about half a metre apart.
At the end of the torsion one knee comes towards the opposite heel.
5 times to each side in rhythm with the breath.

Picture 4 - Torsion Lying On The Back (Variation b)

Benefits: Variation a) has a relaxing effect on the torso and neck muscles – particularly on the oblique, deep back muscles along the spinal column and on the transverse abdominal muscles. Activates the stabilising musculature of the Pelvis. Also relaxes the organs in the pelvic and abdominal cavities.
Variation b) specifically relaxes and improves the circulation to the hip joints promoting their mobility. It stretches the muscles responsible for rotating the hip joints in and out, and has a generally relaxing effect on the Sacro-Iliac joint.

Skandharasana (Shoulder Pose)

Starting Position
: Lie on the back. The legs are bent and the feet are hip-width apart. The hands hold the ankles, or lie beside the body with the palms facing down. The neck is lengthened (by moving the chin slightly towards the throat).

Inhaling slowly raise the pelvis and the back from the floor, beginning from the coccyx. At the same time consciously tense the buttock muscles.
The lumbar spine should arch with this movement. (This means, the pelvis should be raised as far as possible for a good pose).
Exhaling slowly lower the back to the floor again.
Perform 3-5 times in rhythm with the breath.
Straighten the legs and be aware of the after-effects of the movement.
Once again come back into SKANDHARASANA and remain in the position for 3-5 breaths. Bring your attention to the abdominal breath.

Picture 5 - Skandharasana (Shoulder Pose)

Benefits: Has a relaxing effect on the pelvic and abdominal organs. Strengthens the back, buttock and thigh musculature as well as the diaphragm. Has a stabilising effect on the position of the pelvis and strengthens the pelvic floor.

Bending the Legs

Starting Position: Lie on the back.

Inhaling bend the right knee and hold the knee with both hands.
Exhaling pull the knee towards the chest. At the same time pull the toes of the left foot upwards and press the back of the left knee towards the floor.
Remain for 5 breaths in this position and with each exhalation gently pull the knee a little closer to the chest.
Exhaling place the leg back onto the floor and perform the exercise with the left leg. The right leg presses towards the floor.

Picture 6 - Bending the Legs

Points to observe: Guide the breath awareness towards the back of the straight leg and the buttock of the bent leg. Feel the stretching through the side with the inhalation and the relaxation with the exhalation.

Now bend both knees and bring them up towards the chest and, clasping the knees, roll the body a few times with complete relaxation to the right and the left. The head remains on the floor and initiates the movement (Eyes and head begin the movement – the body follows).

Picture 7 - Rolling the Body with bent Legs

Benefits: The movement of one leg has a correcting effect on the position of the pelvis and the Sacro-Iliac joint. Strengthens the leg musculature and stretches the back of the hip muscles. Relaxes the muscles in the region of the lumbar spine and deepens the breath into the back. Supports healthy digestion. The rolling on the back relaxes and improves the circulation to the musculature of the back and the neck and works as a massage for the back and the kidneys.

Vyaghrasana (Tiger)

Starting Position: Sit on the heels (Vajrasana). The hands lie on the thighs.

Inhaling raise the arms forward to shoulder height and come up onto the knees.
Exhaling place the hands beneath the shoulders on the floor, round the back and move the right knee and forehead towards one another.
Inhaling extend the back and raise the right leg (with knee bent) and lift the head upwards.
Perform this movement 3 times in rhythm with the breath and finish with the exhalation where the knee and forehead are moving towards one another.
Inhaling place the knee on the floor and come up onto the knees.
Exhaling come back into Vajrasana and place the hands on the thighs.
Repeat the exercise with the other leg.

Picture 8 - Vyaghrasana (Tiger)

Afterwards, relax in Tiger Relaxation Pose.

Benefits: Correcting the position of the pelvis and stabilising the Sacro-Iliac Joint. Strengthens the hip-extending muscles and promotes the extension of the hip joints. It also promotes mobility of the spine and deepens the abdominal, chest and back breath. Supports healthy digestion and improves kidney activity as well the function of all the pelvic organs.

Caution: If there is instability in the lumbar region or Osteoporosis, the leg should only be raised to the horizontal position.

Tiger Relaxation Pose

Starting Position: Lie on the abdomen.

Turn the head and body slightly onto the left side.
Pull the right knee as close as possible towards the chest.
Bend the right arm and place the elbow close to the knee.
Lie the head on the left forearm and the left hand on the right hand.
Remain for 10 breaths in this position and consciously direct the breath to the lower part of your back.

Picture 9 - Tiger Relaxation Pose

Points to observe: The position should be comfortable and relaxed. If the position creates discomfort in the shoulder joint you can lie the arm along the floor behind the back. But try to come into the given position, as it will provide a better stretch to the extended side of the body.

Benefits: Relaxing the back, particular in the lumbar region and deepening the breath into the back. Promotes breathing into the lower, extended side. It relaxes muscular tension where the muscles along the side of the trunk are shortened. Has a generally quietening effect on body and mind.


This concludes our series about the use of yoga, especially the system "Yoga in Daily Life", in the prevention and treatment of back problems. Materials presented here are presented in more detail in the book "YOGA AGAINST BACK PAIN" (original in German: Yoga gegen Rueckenschmerzen) by Mahamandaleshwar Paramhans Swami Maheshwarananda.

Although such papers and books are a valuable help and good source of information, they cannot entirely replace direct expert guidance, not to mention the diagnosing and treatment of more serious problems. Exercises described in this series are a very good prevention, helping to correct posture and alleviate minor back problems. Still, in case of more serious problems, you should first consult your physician about starting the exercises; exercises cannot be the only therapy in such cases. It is also advisable to attend "Yoga in Daily Life" classes to learn the asanas and other techniques properly. You should inform your yoga teacher of your physical condition, to receive concrete advice about what types of exercises you should practise and which exercises you should rather avoid. Also keep in mind that you yourself are your closest advisor and the best "teacher", if you practise with care and awareness and observe closely what is going on in your body. Learn to know your limitations and respect them (yogic techniques should never cause you pain or discomfort), and you are on the right path to success. As you will proceed, you will find that your limitations are diminishing and that you can cope with them more easily.

Pictures and some parts of the text in this article are taken from the book YOGA AGAINST BACK PAIN (original in German: Yoga gegen Rueckenschmerzen) by Mahamandaleshwar Paramhans Swami Maheswarananda.