Yoga for Spine Injury Recovery by Rakesh Bhramar

The Yoga for Spine Injury & Back Pain Recovery course by Rakesh Bhramar is a carefully structured online yoga therapy program designed to support individuals dealing with spine-related injuries, chronic back pain, postural issues, and lifestyle-induced spinal stress. This course blends gentle yogic movements, therapeutic asanas, pranayama, meditation, and ergonomic awareness to promote spinal healing, mobility, and long-term spine health. It is suitable for beginners, working professionals, seniors, and anyone seeking a safe, non-invasive approach to spinal care under guided supervision.

The program emphasizes gradual recovery, mindful movement, and nervous system relaxation, making it ideal for those recovering from injuries or managing ongoing spinal discomfort. Each module is designed to respect individual limitations while steadily improving strength, flexibility, and body awareness.

🔹 Module 1: Understanding Spine Health

Topics Covered

• Structure of the human spine

• Common causes of spine problems

• Posture awareness

• Impact of lifestyle & stress on spine

Learning Outcome

✔ Understand spine anatomy
✔ Identify posture mistakes
✔ Learn prevention methods

🔹 Module 2: Preparatory Practices (Warm-up & Mobility)

Practices Included

• Neck rotation & shoulder rotation

• Gentle spinal loosening movements

• Joint mobility exercises

• Breathing coordination movements

Benefits

✔ Reduces stiffness
✔ Prevents injury
✔ Prepares muscles & ligaments

🔹 Module 3: Yogasanas for Spine Strength & Flexibility

Standing Postures

• Tadasana

• Ardha Chakrasana

• Trikonasana

Sitting Postures

• Vakrasana

• Ardha Matsyendrasana

Prone Postures

• Bhujangasana

• Shalabhasana

• Makarasana

Supine Postures

• Setu Bandhasana

• Pawanmuktasana

Relaxation Posture

• Balasana

• Shavasana

Learning Outcome

✔ Improves spinal alignment
✔ Strengthens back muscles
✔ Enhances flexibility

🔹 Module 4: Pranayama for Spine & Nervous System

Techniques

• Deep Yogic Breathing

• Nadi Shodhan Pranayama

• Bhramari Pranayama

Benefits

✔ Improves oxygen supply
✔ Relaxes nervous system
✔ Supports spinal healing

🔹 Module 5: Meditation & Relaxation

Practices

• Guided body relaxation

• Mindfulness meditation

• Stress release techniques

Benefits

✔ Reduces muscle tension
✔ Improves mind-body awareness
✔ Helps chronic pain management

🔹 Module 6: Lifestyle & Ergonomic Awareness

Topics

• Correct sitting posture

• Laptop & mobile usage posture

• Sleeping posture

• Daily spine care routine

Course Duration Options:

• Basic Course: 5 sessions (60 minutes each)

• Standard Course: 8 sessions (75 minutes each)

• Advanced / Therapy Course: 12 sessions (90 minutes each)

Teaching Method:

• Conducted online, allowing students to learn safely from home

• Step-by-step therapeutic guidance with slow, mindful movements

• Emphasis on individual comfort, safety, and limitations

• Combination of asana, breathwork, and meditation in each session

• Clear verbal cues and demonstrations for posture correction

• Progressive learning approach based on chosen course duration

• Focus on awareness-based practice, not force or strain

Why Learn With Rakesh Bhramar

Rakesh Bhramar follows a calm, therapy-oriented yoga teaching approach focused on spinal safety and mindful recovery. His sessions prioritize correct alignment, breath awareness, and sustainable healing rather than aggressive postures. This makes the course especially suitable for individuals seeking structured, responsible yoga guidance for spine-related conditions.

Benefits & Outcomes:

• Reduced back pain, stiffness, and spinal discomfort

• Improved posture awareness and spinal alignment

• Increased flexibility and strength in back-supporting muscles

• Better breath control and nervous system balance

• Reduced stress and muscle tension contributing to pain

• Enhanced mind-body connection and body awareness

• Safer movement patterns in daily activities

• Long-term tools for self-managed spine care and prevention