REFER TO THE EXPLANATION CONCERNING HOW TO USE THIS INFORMATION IN
HS01 THE BASIS OF SELF THERAPY
HS16 HOW TO USE THESE SUGGESTIONS
HS17 DESCRIPTION OF YOGA EXERCISES
Here we are considering hernias in the lower abdomen. The following guidelines will help to expedite the healing process. In some cases surgery may be the only solution. Try first, however, to heal it naturally.
SOME POSSIBLE CAUSES
1. Hereditary weakness in muscular and connective tissue structures. 2. Intense Movement or lifting a heavy object. 3. Poor nutrition. 4. Injury. 5. Sudden twists or movements. 6. Obesity. 7. Pregnancy. 8. Chronic constipation. 9. Repeated and strong attacks of coughing.
NATURAL AIDS TO SELF HEALING
1. Eat a healthy diet of whole wheat grains, fresh vegetables and fruits and nuts, milk, yogurt and cheese.
2. Avoid white sugar, white flour, salt, coffee and alcohol.
3. Do not smoke.
4. Vitamins C,E,A and B complex will aid in the regeneration of cells in the injured area.
5. A trained physiotherapist may be able to massage the protruding tissues into their proper place. Then the appropriate exercises must be done to strengthen those muscles.
6. Be extremely careful in stretching upward or backwards or in lifting objects.
7. Deep breathing can be very helpful. The abdomen must not be extended too much on the inhalation. On the exhalation the abdomen should be contracted inward.
8. It may be necessary in the beginning to wear an elastic support while making movements or exercises. Do not depend or over use this support or your muscles will become even weaker.
9. Deep relaxation and visualization of the closing and healing of the ruptured area will be significant help in the healing process.
PHYSICAL AND MENTAL REGENERATION
The following techniques are designed to help push the protrusion into its correct position and bring blood and healing energies to this area so that the rupture can close and heal itself.
Be extremely careful in employing these exercises. Do not force any movement. Work slowly with concentration. Get your doctor’s approval before proceeding.
1. Wind Rel. Pos. (3R,3L,3B) No.4
2. Leg lifts (3R,3L) No.6
3. Forward Stretch (2 to 5 M) No.42
4. Prayer position (5M) No.37
5. Complete Breathing (2:1:2:1) No.51
6. Deep relaxation
7. Wind Rel. Pos. (3R,3L,3B) No.4
8. Leg lifts (3R,3L) No.6
9. Forward Stretch (2 to 5 M) No.42
10. 1/2 Shoulder stand (with series 1,3, & 4) (20M) No.29
11. Deep relaxation
1. The circular movements with the legs in the 1/2 Shoulder Stand should be made with great care. If you feel that they are worsening the condition then discontinue them temporarily and do only the bicycling movements and abdominal contractions. The abdominal contractions should be made only in the inward direction. Do not push the abdomen outwards. Pull it inwards and let it relax; then pull it inwards and then let it relax again. In the 4th series of the 1/2 shoulder stand while stretching the arms up over the head on the inhalation take care not to stretch too much so that you feel a pulling in the area of the hernia. Use your common sense.
2. If the 1/2 Shoulder stand is too difficult for you, use a slanted board for these exercises.
3. You can use the vibration «AAA» to tonify the abdominal area.
4. Throughout the day become aware of the area of the rupture and learn to contract the muscles in that area so as to gradually strengthen them.
5. Do not do any other exercises mentioned in this book without checking with your doctor or yoga instructor.