Tuesday, May 22, 2012

Therapeutic yoga stretches for sciatica (with photos!)

Dear readers, this sequence is very gentle but does contain a few backbends, so if you have lower back issues or injuries, proceed with extreme caution or consult a professional first.

As a therapeutic sequence, it will work best if you do the stretches once a day. You may get better results if you do it twice: morning and night, but don't overdo it. Also, if another activity that you are doing - for instance, yoga - is causing your sciatica, this may not be enough to relieve your symptoms. You may have to ease off your other activity for a while if you want to feel results.

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Sciatica is a broad term used for pain relating to an inflammation or pinching of the sciatic nerve. The pain is usually felt in the lower back around the sacrum area, in the hips, or along the backs of the thighs. Sciatica is complicated by the fact that the sciatic nerve attaches at several points along the lower spine, and then runs all the way down your leg (it's the largest nerve bundle in the body after the spinal cord!), so the inflammation could be caused at any point along the nerve, and not necessarily where the pain is felt.

Sciatica can often be caused by repetitive motions or postures, such as pushing the gas pedal while driving or sitting cross-legged for extended periods. In yoga, sciatica is often associated with forward bending.



While by no means a miracle cure, this sequence  targets the SI joint and the piriformis muscle, two areas of the body where sciatic irritation often occurs. The entire sequence could take 15-20 minutes, depending on how quickly you move. If you have time you will get the best results by focusing on slowing down your breath and trying to make your exhalations about twice as long as your inhalations.

NB: One of the WORST things you can do if you have sciatica is to overstretch the already irritated areas. Although you might think that stretching it more will make the pain go away, this is actually likely to inflame the nerve even more and make your symptoms worse. So instead, use gentle movements and deep breathing to bring your body to a state of relaxation and allow it to heal.

Sciatica Sequence

1. Apanasana: Warms up the lower back while keeping the SI joint stable. Begin lying on your back with your knees to your chest. Place your hands on top of your knees. As you inhale, push the knees away from your body. As you exhale, hug the knees to the chest. Repeat 4-6 times.


2. Hip circles: Warms up the hips while keeping the SI joint stable. After  your next exhalation, as you inhale let the knees come out wide and begin a circular motion - circling the knees out and up to centre as you inhale, drawing them to the chest as you exhale. Do 4-6 circles in each direction.





3. Supta eka padangustasana: Warms up the hamstrings. Release your left knee and let the foot touch the floor, keeping the left knee bent. Clasp your hands behind the right knee - use a hand towel if you can't comfortably reach. Inhale, stretch the right leg straight up (keeping the foot active, with the toes flexed back towards you!), exhale, bend the knee and bring it down. Repeat 6-10 times, then switch sides. Optionally, proceed to Step 4 on the first side before switching. Hug your knees to your chest when done.




4. Upside-down pigeon: Stretches the gluts and opens the hip joint. Place the left foot on the floor about a foot away from your body. Bring your right leg towards your chest and gently cross the right ankle over the left knee. Keep both feet lightly flexed. Now, gently walk the left foot closer towards your body until you can reach through to grasp the back of the left thigh or the front of the shin. Use your hands (or a strap) to gently pull yourself deeper into the stretch.

You should feel a fairly strong stretch in your right glut (that's your butt, folks) and your right hip. If you feel any pain or twinging in your right knee, ease off immediately!

Hold for about 1 minute, then do the other side. When you're done hug both knees to your chest.



5. Supine Crescent pose: Gives a lateral stretch to the spine and the glut medius. Lie flat on the floor with your feet together and your arms stretched all the way out behind you. Move your right foot out to one side. Then bring the left foot to meet the right foot. Now move your right arm out to one side, and bring the left hand towards the right, so you are lying in a crescent moon shape. Breathe here for 30 seconds to 1 minute, then repeat on the other side. Hug both knees to your chest when done.



6. Jathara Parvritti: Stretches and releases the piriformis. Move both hips a few inches to the right side. Extend the left leg straight out on the floor. Place the right foot on the floor about level with your left knee, and let your arms stretch out to either side. As you exhale, let the right knee fall towards the left side (but keep your right shoulder on the ground).  As you inhale, slowly lift the right knee up about 2 inches and hold it there. As you exhale, release it back down. Repeat 4 times and then stay in the "exhale" position for about 30 seconds - then continue on to Step 7.




7. Jathara Parvritti II: Stretches the piriformis and the glut max. This is a big stretch, so be gentle and skip it if it's too much! From position 6, as you inhale, straighten the right leg. As you exhale, bend the right knee again. Repeat 4 times and then stay about 30 seconds with the leg outstretched. Use a book or a chair to support the foot so that your right shoulder stays on the ground! Now, as you inhale, lift the straight right leg about 2 inches and hold it there. As you exhale, bring it back down. Repeat 4 times and then stay in the "exhale" position for 30 seconds - 1 minute before slowly coming out.


Repeat 6 and 7 on the left hand side. When done both sides, hug both knees to your chest.

8. Bridge pose: Stretches the psoas muscle.  Place both feet on the ground, about sitting-bone distance apart so that your thighs and feet are in line with one another. As you inhale, lift your tailbone and slowly peel your spine away from the floor, coming into bridge pose. As you exhale, release your spine with control, vertebrae by vertebrae.  This should be done gently with an emphasis on keeping the length of the spine - don't go very high if you experience any pain. Repeat 4-6 times. When you are done, hug your knees to your chest for a few breaths.




9. Bhujangasana or Cobra Pose: Strengthens the lower back muscles, which stabilise the SI joint. Lie on your belly with your palms resting underneath the shoulders (elbows tucked in) and your feet together on the floor. This is position A. Exhale, engaging the abdominals. Inhale and look forward, gently lifting your chest up off the floor (the lower ribs and everything below them stay on the floor!). Exhale, come down. Theeet (1metre) apart (position C). Then work your way back to position A.



The 2nd time, bring the feet about 2 feet (60cm) apart (position B). The 3rd time, bring the feet about 3 feet (1metre) apart (position C). Then work your way back to position A.





10. One-legged Cobra: Strengthens the lower back muscles and works the SI joint asymetrically.  From Position A, above, on an inhalation lift your chest off the floor and bend the right knee. Exhale back down. Inhale, lift the chest and left knee. Repeat twice on each side. NB - the "exhale" photo shows you coming back to position A with the chest lifted - but actually you should come all the way down until your forehead touches the ground!



11. Full cobra Pose: Strengthens the lower back muscles and works the SI joint symetrically. From Position A, inhale and lift the chest and both knees. Exhale back down. Repeat this four times. NB - the "exhale" photo shows you coming back to position A with the chest lifted - but actually you should come all the way down until your forehead touches the ground!

When you are done, if your lower back is feeling a bit worked, rest a few breaths in child's pose (see step 13). If this is too intense on your lower back, skip straight to the next pose, or alternate between 11 and 12 each time you do the sequence.


12. Locust pose variation: Works the spinal extensors, the piriformis, and the gluteus maximus. Come to Position A of step 9, above, but this time also lift both feet off the floor. The focus here is not on height, but on lengthening the legs behind you. From here, turn the toes of both feet outwards, and bring the legs wide apart. Then, turn the toes inwards and bring the feet back together until the toes are touching. Come down and rest, then repeat this four times. NB - if you are like me and have a sensitive pelvic bone, put a folded up towel/blanket or a pillow underneath your pelvis when you do this pose.


13. Child's pose: Counter-pose to backbending. Come to your hands and knees, and then drop the buttocks back towards the heels. Bring your hands back towards your feet and rest your forehead on the floor (or a book/block/blanket). Stay for at least 30 seconds.




14. Savasana: Allows your body to absorb the benefits of the practice! Lie flat on your back in final resting pose, placing a rolled up towel / blanket / yoga mat underneath the knees. You can also place your lower legs on a chair seat! This releases the lower back and the backs of the legs. Stay here for a minimum of 3 minutes, breathing naturally and letting go of all tension in your body. If you enjoy visualisations try the following: as you inhale, visualise a wave of warm, pure, healing water entering your body from the top of your head and moving towards your lower back and legs. As you exhale, visualise the wave leaving your body, taking with it all tension and stress.


126 comments:

  1. Nice post. Keep it up in future also.

    Thanks
    Michael

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  2. So so glad I came across your post. Will be doing these moves tonight and in the a.m. to help relieve my pain and symptoms. Will let you know how it is working for me. :)

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  3. I am sending this to my sister! She needs it, she was in so much pain tonight! Thanks!

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  4. Hey all, just FYI I made a small change on this sequence - step 8 is now bridge pose, in order to get a stretch to the psoas muscle.

    Hope it's helpful! It really helped for me. :)

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  5. just been preparing some suggestions for someone from my class on the same topic - have forwarded this one, and bookmarked it for my own future reference - never know when the sciatica twinge is going to come back.

    enjoy your travels... Amanda

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  6. Thank you for sharing with us! Truly grateful!

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  7. THANK YOU for this! I just turned 70 years young, and only recently have suffered from sciatica. These exercises really do help.

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  8. this was really great! my sciatica already feels better :)

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  9. Dear Anonymous, T. Maxx and Jellybean:

    I am so glad it helped! Thanks so much for the feedback - it's great to know that this is helpful. :)

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  10. Fantastic! I'm up with sciatica pain and this was just what I needed. Will be bookmarking for future use. Thanks!

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  11. Great with photos!! So helpful and easy to use. Thanks so much!!

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  12. This is excellent, love it! I'd love you to do a guest post of this sort over at my blog sometime...

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  13. Thank you for your so cool post,it is useful,i love it very much.please share with us more good articles.

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  14. Thank you so much for such clear information with photos, as a new yoga teacher I am a little concerned as I have slight sciatica, and am wondering how this will effect my work. I am looking forward to trying out your sequence. Alot of the research I have read says to avoid forward bends , but it looks like it works for you, do you think this is true in most cases? Once again, many thanks

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    1. Hi anon, thanks for the comment. Sciatica is really different for everyone so it's hard to create generic advice, but I would say to avoid deep forward bends until your symptoms clear up. The 2 forward bends in this sequence are meant to be very gentle and are there to stretch out the lower back and counterpose the forward bends. If you find they are aggravating your sciatica even more, you could stop the sequence at child's pose, with your knees together and your spine rounding.

      In terms of your teaching, it should be fairly easy to avoid deep forward bends. In standing forward folds your students can't see you anyway, so there is no need to demonstrate the pose, only how to get in and out. In poses like triangle and in seated forward folds you can set a good example by not coming in too deep, and then instead of staying in the pose, use the time to walk around the room and help students with their alignment!

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  15. The VA hospital couldn't diagnose my pains. I am a combat veteran from the USMC. After years of pain, I re injured the back this week. couldnt walk get up stairs sit on toilet etc.

    My mother says to me today she thinks it may be sciatica. I do a little research, and BOOM. This is exactly what is my symptoms.

    I found your stretches and will begin them tomorrow!

    Thank you so much! This will be the best year of my life I hope! (Libra 32 years)

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    1. Thanks for commenting! I hope that the stretches help!

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    2. Smack the painful area with fresh stinging nettles really well for a minute or so - you will have an INSTANTANEOUS pain relief, which will last for about an hour or so. You will be symptom-free within a couple of days. (Research Stinging Nettles on the Net) I also use a yoga sequence similar to La Gitane's. What I learned from her blog is the NB warning just before the Sciatica Sequence - a very valuable piece of advice. Thank you Gitane!

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    3. Nettle tea is really helpful to relieve the leg pain associated with sciatica, since the inflammation of the condition is sometimes related to kidney dysfunction. I wouldn't recommend direct skin application unless you know you experience minimal reaction to nettle stings - and even then, it's just going to provide temporary relief if the underlying cause (such as poor posture or general inactivity) goes ignored/untreated. I'm sensitive enough to nettle that I'm driven mad by the lightest contact with my skin, and can't take it internally more than once per day. Whacking my back with the stuff would just put me in hospital, I think.

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  16. Thank you for sharing this. I too am a yoga teacher with sciatica which has hit a new phase of agony right now. (the irony is that i completed my yoga therapists diploma with a project on sciatica, literally weeks before i got it. that was a year ago and it seems to get worse and worse.) i am quite wary of forward bends, but hearing you say that sciatica is different for everyone is consoling somehow as i've recently been feeling depressed that i may not be able to teach yoga anymore.
    i'd like to ask what you think of warrior pose? i always understood it was recommended for sciatica but lately think it might have worsened my pain.
    v best wishes, emily

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    1. Hi Emily,

      Thanks for commenting! I think I am going to write a post on yoga teachers and sciatica - it's something that seems to affect many of us! I say that sciatica is different for everyone since sciatica can occur due to pinching anywhere along the sciatic nerve. So it could definitely be the case that Warrior poses are exacerbating your pain. While warrior poses stretch the psoas to some extent, they also tighten the glutes and the piriformis which might increase the pinching on the sicatic nerve if that's where it's coming from. Do you notice a difference between Warrior II and Warrior I? That might give you some clues. I've never heard the Warriors "recommended" for sciatica but nor was I aware of any contra-indications. At the end of the day I think you should listen to what your body is telling you! Try leaving out the Warrior poses for a few days and see if it makes a difference.

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  17. tnx for posting this! I never thought Warriors can be bad for sciatica. I'm new at Yoga and since I've been practicing it, I feel awful pain. Should I continue or yoga is just not for me?? :( I practise power yoga, but I have scoliosis, lordosis, spondylosis and problems with sciatica. I can't sleep because of the pain.. Please help!

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    1. I'm a fitness trainer, so I can do most of the exercises. But I'm doing lots of forward bends, because I thought it is good for stretch...

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    2. Dear MK,

      Thanks for commenting. Based on what you have written here, I would say YES! You should stop your current yoga practice immediately if you think it is causing you pain! Forward bends especially can be bad for both sciatica and spondylosis, so if you have recently added a lot of these to your routine it may be making things worse.

      Having said that, there are many different types of yoga. Yoga CAN be very therapeutic for people with spinal conditions like the ones you mention, but your current power yoga practice might not be right for you. If you want to continue with yoga, my advice would be get a one-on-one session with a qualified yoga therapist, someone who has experience with your particular issues. An experienced yoga therapist will be able to give you guidelines on which types of movements to avoid and on what kind of practice is right for you. It will be worth the money to get personalised advice!

      I hope that helped!

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  18. thank you for the poses- i am suffering with L5S1 herniated disc with the s1 nerve root displaced- so much leg and back pain for over 5 weeks now....trying to avoid any surgery- had a steroid block and having a bit of relief already- will work some of these poses in too to hopefully ease these terrific pains...thank you! d.b.

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    1. Hi d.b - I'm sorry to hear about your injury and hope you manage to find some relief from your pain! However please note that this sequence is NOT designed for someone with an injured back and some of the moves may NOT be appropriate for your disc herniation. Research evidence does suggest that many back conditions can be resolved without surgery, but if you are hoping to use yoga in this way, you should seek professional advice. I would really advise you to consult a yoga therapist who can work with you one-on-one. Good luck on your healing journey!

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    2. Smack the painful area with fresh stinging nettles really well for a minute or so - you will have an INSTANTANEOUS pain relief, which will last for about an hour or so. You will be symptom-free within a couple of days. (Research Stinging Nettles on the Net) I also use a yoga sequence similar to La Gitane's. What I learned from her blog is the NB warning just before the Sciatica Sequence - a very valuable piece of advice. Thank you Gitane!

      Delete
  19. I do some of these and they are really helpful. Thanks for the additions! Keep up the good work, like Michael said! :)

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  20. Recently had double hip replacements. These are awesome stretches. They release the tension in the hips that seem cause the pain.

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    1. Thanks for commenting! I'm really glad you are finding these stretches helpful. :)

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  21. Nice article, I have shared this on my Yoga Page =) Namaste'

    https://www.facebook.com/yogimissy

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  22. Great post, thanks for putting it out there, I am sure many people will find it helpful. I came across it via Pinterest after pinning the Sciatic nerve image to our Yoga community Pinterest board "Therapeutic Yoga" followed the link and found the post!

    I have just shared the link back to your blog with our Facebook community too which you are more than welcome to check out here:
    http://www.facebook.com/DownDogBoutique

    If you would like me to share any future blog posts or features please don't hesitate to get in touch.

    Tony
    DownDog Boutique

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  23. Fantastic. Thank you this is a brilliant blog!

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  24. I have spinal stenosis and herniated discs, am 64 yrs old, and have been looking for yoga stretches that do not involve back bends which is how I found your site. Many of your photos are missing. I look forward to learning more when they are uploaded. Thank you.

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  25. re: photos not appearing - I see them now! I'm sorry - they just took longer to load. Thank you for your site.

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    1. Hi Barbara - glad you could see the pictures. This particular sequence does have a few backbends in it (poses 8-12) so please take care. :)

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  26. Hi LA Gitane,
    I have a herniated disk. I never had any problem before as I used to practice surya namaskara. For the past few weeks I have sore back and it remained regardless of stretches. Thanks to your post, I stopped doing what I did and followed your stretches. Today is the first day and I am feeling a lot better. Thank you.

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    1. Hi Ramesh - I'm glad you found these helpful! However for a herniated disk I would recommend that you be very gentle with pose 6 and skip pose 7. Also, replace pose 13 with another repetition of pose 1, since child's pose can aggravate your disk issue. Good luck with your healing!

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  27. Thank you for posting these stretches - It only took a few days of stretching for my pain to subside.

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  28. I love the detailed pictures and instructions. My chiropractor highly suggests me doing most of these stretches for my scoliosis and lower back pain from sitting in the chair too long. They really help strengthen my hamstrings and glutes. Add them with something small like this to get the joints 'oiled and moving'.

    Thanks again La Gitane.

    Can I have your permission to print out the pictures and instructions so I can follow them at home? It's a little inconvenient to turn on the laptop and set it up.

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    1. Hi Jami, I'm glad you find these helpful! You can absolutely print them out. I wish you the best on your healing journey!

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  29. It is important not to overstretch if you have sciatica. The lower spine needs to be stable. Sometimes it can feel as though stretching is very good because it relieves the pain while you are doing it but it can actually make things worse. Be careful of forward bends especially. I am 66 and have sciatica from time to time usually due to lifting or moving something heavy. I have learned not to overstretch and this is a subtle thing to get to know, especially when you are used to being active. Think of the lower part of your spine and send it warmth and stillness and only gently stretch.

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    1. Thanks for this wonderful comment and important reminder!

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  30. Thanks for the article, especially "taking it easy". One of my guys continues to struggle with Cobra and his Sciatic pain; I suspect he is pushing to hard, even tho his movement is minimal in class.

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    1. Hi Stacey, yes, it's easy to overdo it. If your student experiences sacral pain from doing cobra, he can try doing the pose with his legs wider apart. Or, have him do Locust pose instead which focuses on lengthening the lower back more than on bending it. At the end of the day though, all you can do is facilitate and share what you know: only he can learn to practice what is right for his body!

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  31. I recently had bone chips removed from L 5 S1 these bone chips were putting pressure on S1and a bruise ,how long will take to repair bruise, I have had two shots to that erea one before operation and one 10-18-13 the pain level 4 is coming back,will these stretches work or maybe you can tell which ones will help or hurt me?

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    1. Dear Anonymous, I'm sorry to hear about your pain. I'm afraid that over the internet and without knowing more details it's not possible for me to give you any specific advice, but it is quite possible that some of these stretches would aggravate the pain in your lower back and sacrum.

      But it is also quite possible that yoga can help a great deal with managing your pain in the long run! I would advise you to speak to a doctor and ask about what types of movements you should and shouldn't do, and then take that information to an experienced yoga therapist (try someone registered with the International Association of Yoga Therapists) to work out an individualised programme for you. Good luck on your healing journey!

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  32. Thank you for the excellent information. I wish I had resources like this during my decade long battle with back and sciatic leg pain. Unfortunately it took 2 failed back surgeries before I discovered the power of flexibility and core strength in yoga. I wrote a book about my experience that some might find helpful if they are finding the traditional treatments are not working for them:

    http://www.defeatingbackpain.com/site/index/articles/Natural_home_chronic_back_pain_treatment_low_back_pain_lower_back_pain_stretches_exercises_causes

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  33. This is amazing! I'm graduating from law school in 3 weeks. I often get sciatic pain from all the long hours of sitting hunched over books and the computer. This was such a great way to relieve the pain and spend some time relaxing. Can't wait to make it a part of my regular routine.

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    1. Thanks for your feedback! Yoga can be a great way to relax and get away from your desk! Good luck with your graduation!

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  34. I am definitely going to try these ASAP. Been taking pain meds for about a week now, and I do NOT like taking aspirin, much less painkillers. Always try to look for natural alternatives and home remedies. Thank you and hope they work.

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  35. Can you tell me which yoga positions help with Sciatica pain caused by a herniated disc, I have been dealing with this pain for 12 years now I am so tired of a lack of sleep, painful days and not being able to play with my children anymore. Please help

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    1. Dear Meagan, I'm so sorry to hear that you are in pain.

      Most herniated discs bulge out backwards. If this is your case, the sequence above is safe for you to do, with only a few modifications, as follows:

      Pose #6: Do not let your leg "drop" sideways. Instead, begin the pose lying on your side with the uppermost knee bent, as pictured. Then, lift your uppermost arm back upwards to come into the twist.

      Do not do pose #7.

      Substitute pose #1 (knees to chest) for pose #13

      The key with a backwards-bulging disc is to avoid all forward bends until your pain is gone. This includes things like bending over to pick up children, vaccumming, picking up toys off the floor, sitting for long hours with a rounded spine... I know it seems hard, but if you can avoid these activities and allow your back to rest and heal, you may be able to work towards a pain-free life. My heart goes out to you and I wish you the best.

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  36. I want to say Thank you. I appreciate you.

    Namaste
    Love Rosie

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    1. Thanks Rosie!! I appreciate you too. :)

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  37. This is a great site. Thank you.
    Northern Alberta, Canada

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    1. Yay Alberta! I live in Sydney now but I'm a Calgary girl myself and have family up in Peace River. Hope your yoga is keeping you warm this winter!

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  38. Really helped. Even though I had known and done these stretches in the past, I forgot how helpful they really are. Next time I won't wait to be in pain before returning to them. They are wonderful just to get the body moving. Thanks again!

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  39. I am suffering from sciatica since 4 months. I have tried everything but still no good result. I am about to lose my job as it becomes extremely difficult for me to carry out routine work and long sittings. MRI reports says that I have l4 l5 disk bulging which compressed sciatica nurve of left leg. Please suggest me which among the above yoga's I can perform at home for recovery from pain.

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    1. Hi Anonymous, please see my reply to Megan's comment further up. And remember, without knowing you in person these are general guidelines only - but I hope they help!

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  40. Thank you so much for this sequence! After working in a nursing home for a while I was starting with sciatic pain and fortunately left before it got worse! I really enjoyed your collection of poses and my body feels great x Namaste x

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  41. Sciatica is a broad term used for pain relating to an inflammation or pinching of the sciatic nerve. The pain is usually felt in the lower back around the sacrum area, in the hips, or along the backs of the thighs.Sciatica can often be caused by repetitive motions or postures, such as pushing the gas pedal while driving or sitting cross-legged for extended periods. In Yoga , sciatica is often associated with forward bending.

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  42. I first ran across these stretches over a year ago when my wife was having a lot of sciatica-like pain from her lumbar stenosis. Then I wrenched my back last week and through the mist of searing pain remembered your blog. These stretches help.

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    1. Thanks for the feedback Steven! I hope your back feels better.

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  43. This is so helpful! The supine crescent moon is my new favorite stretch!

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    1. LOL - I love that one too! It feels amazing, right?

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  44. This comment has been removed by the author.

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  45. I have lower back pain on left side after delivery and delivery was on 25 th January 2013 .MRI says 1.Bilateral sacroiliitis more on left side 2.Mild diffuse disc bulge with mild central impression on thecal sac at l4/l5 levels 3.minimal lumbar scoliosis.I have pain on left shoulder also.Can I do this yoga stretches?Please help.Thanks in advance.

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    1. Hi anonymous, thanks for commenting on my blog. I think this sequence is safe for you to do. I recommend you read my reply to a commenter named Megan, above, for some tips on modifying this sequence with a disc bulge. I'd also be cautious of the first and second movements for your sacroiliitis - you can still do them but move very slowly and skip them if you think they are making your inflammation worse. Good luck!

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  46. my dad has been suffering from his left leg, from his toe through his bottoms for about 9 months now, due to these he cant move or raise his left shoulder due to the pain in his joints. what should i do to help him? pls.....

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    Replies
    1. Dear Wilow, I'm sorry to hear of your Dad's suffering. It sounds like he should definitely see a specialist to get the right advice for him. He could try some of these stretches, but please know that without a correct diagnosis I can not make any statements for certain. Good luck.

      Delete
  47. Nice!! Yoga is extremely effective in Increasing Flexibility,Increasing lubrication of the joints,ligaments and Massaging of ALL Organs of the Body.yoga and its cleansing practices have proven to be extremely effective for various disorders.

    ReplyDelete
  48. Thanks for this post. Its really a great and useful information regarding back muscle pain and yoga.
    back muscle pain in Canada

    ReplyDelete
  49. This is just wonderful. Feel the difference after the first time doing this sequence. Thank you, I am so grateful.

    ReplyDelete
  50. To do yoga by the body is very easy.Anyone can do it easily whether he is young or old.Firstly, you can do slowly then go for it in then after some days you can do all Types of Yoga in a perfect manner. This will reduce the stress and increase your will power also.

    ReplyDelete
  51. I spent the past 3.5 months walking the 2,650-mile Pacific Crest Trail. Had no pains along the away, but definitely didn't spend enough time maintaining flexibility. My core also got rather weak...thru-hiking is quite the imbalanced endurance sport.

    Sciatica got *vicious* on the ride home, and hasn't gotten any better after a week. I've ignorantly been doing the forward-bend stretches that have always served me well, and am glad to have come across your sequence and expertise. There's a lot of confusing nonsense on the web about this condition, and your writing conveys that you know a lot more about it than anyone's advice I've come across.

    I'm excited to start this routine tomorrow morning and have confidence that it will give me relief. Will definitely provide an update next week or so on how it goes!

    ReplyDelete
    Replies
    1. As of yesterday, it had been a month since I stopped walking and the pain was so severe that I had to leave work midday.

      I've been doing the routine, and it provides some immediate relief, but the pain has mostly lingered. Flexibility has gradually increased, though.

      Writhing in pain on the floor yesterday, I once again searched the internet for assistance; I came across *Healing Back Pain* by John Sarno. After getting 1/4 of the way through the book, I hopped up and was virtually pain free. Truly mindblowing. It's a must-read if you've got any kind of lower-back or sciatica pain...sure enough, your mind is able to contribute to a problem you believe is purely physical.

      I will continue this routine to bolster my newfound belief that my body is in fact healthy, healed and being taken care of. I'm even able to do #7 now, which was unfathomable before coming across that book yesterday!

      Thank you.

      Delete
  52. rotator cuff tear

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    10105 Banburry Cross Dr. Suite 445 Las Vegas, Nevada 89144
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    ReplyDelete
  53. Would you recommend these for pregnant women with sciatica? Obviously not the poses laying on your belly...

    ReplyDelete
  54. This is a site where indicates where lower-back pain occurs with image. Thank you very much for sharing this kind of information with clearly. I am really very happy to found it. more information here lower back pain
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  55. otr214426
    INTERNATIONAL CONCEPT OF WORK FROM HOME
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    Freelance can be in different wings. Either you can be a freelance reporter or a freelance photographer. You can also do designing or be in the advertising field doing project on your own. Being independent and working independently will depend on your field of work and the availability of its worth in the market. If you like doing jewellery designing you can do that at home totally independently. You can also work on freelancing as a marketing executive working from home. Wanna know more, email us on workfromhome.otrotr214426@gmail.com and we will send you information on how you can actually work as a marketing freelancer.


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    This is a very vast field and here sky is the limit. All you need is a computer and Internet facility. Whatever field you are into work at home is perfect match in the software field. You can match your time according to your convenience and complete whatever projects you get. To learn more about how to work from home, contact us today on workfromhome.otr214426@gmail.comand our team will get you started on some excellent work from home projects.


    Diet food
    Since now a days Women & Men are more conscious of the food that they eat hence they prefer to have homemade low cal food and if you can start supplying low cal food to various offices then it will be a very good source of income and not too much of efforts. You can hire a few ladies who will help you out and this can be a good business.

    Thus think over this concept and go ahead.

    ReplyDelete
  56. I want to make a Big thanks to a man that just brought back my ex husband and my Kid back to my life through his spell casting,i thought Dr.OHEHE is a fake when i first meet him due to our Language differences and he told me that there is nothing i should be worried about because he is ready to help me and he promise that my Husband will be the one to call me begging me that he wants me back,i thought it was a joke,to my surprise this happen and Mark my Husband and ZAK my Kid is back to me now and i am very happy with the help of DR OHEHE that bring back happiness into my life..
    if you really need help or you are looking for a way to know him,you can contact him on +2347031362391
    or email address: ohehenemenspelltemple001@yahoo.com

    ReplyDelete
  57. My name is Cynthia and my ex-boyfriend dumped me 8 months ago after I caught him of having an affair with someone else and insulting him. I want him back in my life but he refuse to have any contact with me. I was so confuse and don't know what to do, so I visited the INTERNET for help and I saw a testimony on how a spell caster help them to get their ex back so I contact the spell caster and explain my problems to him..... he cast a spell for me and assure me of 3 days that my ex will return to me and to my greatest surprise the third day my peter came knocking on my door and beg for forgiveness. I am so happy that my love is back again and not only that, we are about to get married. Once again thank you Dr OHEHE spell caster, you are truly talented and gifted contact his email:ohehenemenspelltemple001@gmail.com

    ReplyDelete
  58. I want to make a Big thanks to a man that just brought back my ex husband and my Kid back to my life through his spell casting,i thought Dr.OHEHE is a fake when i first meet him due to our Language differences and he told me that there is nothing i should be worried about because he is ready to help me and he promise that my Husband will be the one to call me begging me that he wants me back,i thought it was a joke,to my surprise this happen and Mark my Husband and ZAK my Kid is back to me now and i am very happy with the help of DR OHEHE that bring back happiness into my life..
    if you really need help or you are looking for a way to know him,you can contact him on +2347031362391
    or email address: ohehenemenspelltemple001@yahoo.com

    ReplyDelete
  59. your yoga postures and their description is excellent and very helpful to your followers.Is there is any other easy technique to perform without any experts help.yoga

    ReplyDelete
  60. This is an intresting blog that you have posted, you shares a lot of things about Back Pain Relief, Knee Osteoarthritis

    Treatment and Sciatica Natural

    Treatment
    . Which are very informative for us.Thanks

    ReplyDelete
  61. When i tried this, i still felt some pain at the back of my thighs (which I'm thinking is sciatica). Is that normal to feel while I do these poses or am i not suppose to feel it then?

    ReplyDelete
  62. Yoga stretches to reduce to your hips and keep Your body healthy.
    The Stair Lift Doctor

    ReplyDelete
  63. Thanks for sharing such a wonderful post about the stretches for for the back pain. Lower back pain is one of the most common causes of job-related disability. There are many treatments available in the market according to the cause of the back pain.
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    ReplyDelete
  64. Article contains so many fruitful information which will be liked by the readers as in my opinion this is the best article in this category.

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  65. rotator cuff tear

    We are a medical office specializing in the treatment of orthopedic problems such as sports injuries, joint, bone pain and more information then visit - Website: totalsportsmedicine.com

    Contact Us:>

    10105 Banburry Cross Dr. Suite 445 Las Vegas, Nevada 89144
    PHONE:(702) 475.4390 FAX: (702) 951.5456

    ReplyDelete
  66. I am so happy and proud to let everybody know about this great spell caster named Priest Ajigar, he brought my ex back to me after 2 years after he left, i have really wanted this man as my future husband after school and it was just one girl that took his attention and before you knew it he started avoiding me before we use to chart, talk on phone, spend some time with me and we go out together but when he saw this girl every part of his feelings towards me changed but right now i am so happy that i consulted Priest Ajigar and really it worked and today my ex is fully back to me and it is my great pleasure to announce Priest Ajigar as the most Powerful spell caster in the world and you can email him for help at (priestajigarspells@live.com)

    ReplyDelete
  67. Interesting blog. This is one of my favorite blog also I want you to update more post like this. Thanks for sharing this article.
    Yoga Trainers in Chennai

    ReplyDelete
  68. My Dear friends online, My name is Rina Synia,And i live in Ireland, I have to give this miraculous testimony, which is so unbelievable until now. I had a problem with my Ex husband 2 years ago, which lead to our break up. I was not my self again, i felt so empty inside me, my love and financial situation became worst, until a close friend of mine told me about a spell caster who helped her in the same problem too his name is DR OSAUYI. I email the spell caster and i told him my problem and i did what he asked of me, to cut the long story short. Before i knew what was happen in less than two days my husband gave me a call and told me that he was coming back to me i was os happy to have him back to me. The most interesting part of the story is that am pregnant.Thanks to DR OSAUYI for saving my marriage and for also saving others own too. Continue your good work, If you are interested to contact the great spell caster email address (OSAUYILOVESPELL@YAHOO.COM).OR YOU CAN CALL HIS CELL PHONE ON +2347064294395 You are the best among all the spell caster online that I know.web sit (http://osauyilovespell.webs.com)

    ReplyDelete
  69. Have been all over looking for solution to my Marriage until i tried out the internet, I found a Dr Agbalazzy Olorun whom people talked about and shared good testimonies about him, My Husband has decide to leave our marriage, because he said he can't stand my mom, But i love my Husband so much that i can let him leave after 8years of marriage. So the Dr Agbalazzy Olorun did changed the whole problems and issue to testimony, He did a spell to calm and reconcile my mom and my Husband and then carryout a spell to make my husband love me more and remain in our marriage. I saw results after 2days and to be frank, this Dr Agbalazzy Olorun is a God sent. My family is as peaceful and lovely as i asked for..I'm grateful.friends in case you need the help of Dr Agbalazzy Olorun kindly email him on (Olorunoduduwaspiritualtemple@gmail.com ) or call him on +2348054422906, Sir i will forever recommend you.

    ReplyDelete
  70. rotator cuff tear

    We are a medical office specializing in the treatment of orthopedic problems such as sports injuries, joint, bone pain and more information then visit - Website: totalsportsmedicine.com

    Contact Us:>

    10105 Banburry Cross Dr. Suite 445 Las Vegas, Nevada 89144
    PHONE:(702) 475.4390 FAX: (702) 951.5456

    ReplyDelete
  71. THANKS TO GREAT DR Sunny FOR SOLVING MY PROBLEMS HIS EMAIL IS (drsunnydsolution1@gmail.com

    my name is Fatima Nelson ,i was married to my husband for 5 years we were living happily together for this years and not until he traveled to USA for a business trip where he met this girl and since then he hate me and the kids and love her only. so when my husband came back from the trip he said he does not want to see me and my kids again so he drove us out of the house and he was now going to USA to see that other woman. so i and my kids were now so frustrated and i was just staying with my mum and i was not be treating good because my mother got married to another man after my father death so the man she got married to was not treating her well, i and my kids were so confuse and i was searching for a way to get my husband back home because i love and cherish him so much,so one day as i was browsing on my computer i saw a testimony about this spell caster DR Sunny, testimonies shared on the internet by a lady and it impress me so much i also think of give it a try. At first i was scared but when i think of what me and my kids are passing through so i contacted him and he told me to stay calm for just 24 hours that my husband shall come back to me and to my best surprise i received a call from my husband on the second day asking after the kids and i called DR Sunny and he said your problems are solved my child. so this was how i get my family back after a long stress of brake up by an evil lady so with all this help from DR Sunny, i want you all on this forum to join me to say a huge thanks to DR Sunny and i will also advice for any one in such or similar problems or any kind of problems should also contact him his email is )(drsunnydsolution1@gmail.com) he is the solution to all your problems and predicaments in life. once again his email address is (drsunnydsolution1@gmail.com)

    HE IS SPECIALIZE IN THE THE FOLLOWING SPELL.

    (1) If you want your ex back.

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    (10) if you want to stop your divorce.a

    (11) if you want to divorce your husband.

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    (14) Guarantee you win the troubling court cases & divorce no matter how what stage

    (15) Stop your marriage or relationship from breaking apart.

    (16) if you have any sickness like ( H I V ), (CANCER) or any sickness.

    (17) if you need prayers for deliverance for your child or yourself.

    once again make sure you contact him if you have any problem he will help you. his email address is (drsunnydsolution1@gmail.com) contact him immediately....you can call his phone number +2348077620669

    ReplyDelete
  72. Love your site!!

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  73. I am surprised why other specialized don’t perceive your site I’m greatly cheerful I discovered this. Studio 10 8

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  74. Have you hear of this man? what a great man, black magic really work, well I know this man must be giving a great regards due to what he have done in my life,Am from England and this my number+447031999512 you can call me anytime you want to confirm anything about this man, I travel to south African for business I have to spend 2month over there during to the business I meet this girl what a petty girl well she draw my attentions I was interest on her I decide to speak to her, how I felt for her, and I was having it in mind that I should propose to her, I spend time with this girl, and will were in love very tight, and will had sex together, all I was thinking about is how to introduce her to my parent before I propose to her because I really love her when it was time for me to go back to my country, but due to business my time do not permit me I have to go back fast, but all was already done, and she were to come after 2weet to visit me so that I can introduce her to my parent when I was back my doctor decide to do his duty work and test me and give me some treatment but he found out that I have HIV, it was so surprised to me that she have HIV and she refused to tell me about it, and she allow me to have sex with her without condom, but I feel like crying I decide to behave like a man, all I think about is I will not be about to have children anymore then due to that I was force to look for help, I believe there is no cure in HIV, but I decide to try magic if it can work for me. I search for magic power men then I found a man called DR.OLUWA how it cured HIV within 45mins spell, well I did not conclude immediately because of who I Am I thinks this can work and it cannot also work, I give a try this man go according to the post I see, and his spell work within 45mins, I was cured totally, with the little I have i have to send a car to this man because of his good work but only god can tell who this man his let me stop from here because I know there are many people who need his help that is why I have to write about him, go straight to him thorough his email: oluwaspelltemple@gmail.com +2348162588333

    ReplyDelete
  75. The information which you have provided is very good. It is very useful who is looking for Joint Pain Relief.

    ReplyDelete
  76. Good morning everyone,

    my name is Miss Elizabeth from USA Texas, i have been suffering from HIV/Aids for over 4years now, and suddenly, i have spent all my money all to make sure i get healthy all day, but happily, last month January 12th 2013, i came in contact with a traditional doctor also known as a chief priest on a newspaper who is called Dr William who has help much people to cure their aids disease, firstly i taught it was a joke until i contacted him " '{profectwilliamspiritualtemple@gmail.com} ' " and he said that if i am ready for this work, i told him yes, and he collected my details and told me that after he has finished consulting his oracle he will run back to me on when to go for a medical check up, i was unhealthily surprise. And truly last week Monday Dr William called me to quickly go for a medical checkup, which i did, only to find out that i was found HIV Negative i was so glad and my mind was full of happiness, my friends and families who left me before run back to me.
    I now found out that God in Heaven is using this man to bless and heal us all, he is a great and powerful man, again i say to you sir, that God almighty will uplift you and your great work you did for i and other people.
    Pls i will sincerely advice all HIV patient to contact this great powerful man called DR.William for your solutions now at : {profectwilliamspiritualtemple@gmail.com} '
    he will help you on your HIV and spiritual problems as well"
    email: '{profectwilliamspiritualtemple@gmail.com} or call him +2348102386568...

    ReplyDelete
  77. Please help me thank dr uroko for his good work I really believe HIV have cure I was HIV positive over since 1year plus before I come across a comment dr uroko that he have cure to any disease and virus but when I saw it i have it in mind that he can't cure HIV I just decided to give a try I contact him that night lucky to me he said yes but I don't believe him I think it was a scam or some thing like that but I still hold on to see the work of dr uroko if he is saying the true he ask for different thing and some question about me I give him all the detail he needed and I wait to see his reply to my problem after all the thing is done he ask me to go for check up I went for hiv test I cant believe I was negative thanks dr uroko for help me for not dying at this young age if you need help contact him now drurokospellcaster@gmailcom

    ReplyDelete
  78. hello everyone,
    i don't just know the reason why some people is finding it difficult to believe that there is a cure for HIV, i have been HIV+ since last three years with my girlfriend but today i am happy that i am HIV_ with herbal medicine of Dr uroko the great healer,i was browsing the internet searching for help when i came across a testimony shared by someone on how Dr uroko cure his HIV i was so much in need of getting his treatment but after all Dr uroko brought a smile to my face with his herbal medicine. i am so much happy today that we have someone like this great healer out there, so my people out there kindly contact this great heal;er on his email address: drurokospellcaster@gmailco please sir keep your good work cause there are people out there who is in need of your healing medicine.once more contact him now: drurokospellcaster@gmailcom

    ReplyDelete
  79. hello to you all, my name is Wendy Brimm , i am from Vegas here in united state, i wish to tell you all, how i find a doctor that cure me from SKIN CANCER, which i had for three years with his natural herbal medicine he gave to me , it all went this way, i was internet that very day when i saw a comment of a woman called MARIA KATRINA from united kingdom sharing her testimony about how this very doctor cured her of HIV, and he also cured AIDS too, but i never really believed but i just decided to give it a try and i contacted DR UROKO, so he told me everything i needed to know and what to do to get cured and free from my cancer issue, so i went straight and make provisions for the herbs which he used to prepare medicine for me,i applied the medicine and just to see that the exact day which DR UROKO said i we be cured i was felling good and healthy at once, my strength was regained i went for check up in the hospital and my family doctor told me i am free from cancer my skin can back to normal, this was the greatest miracle that has happened to me in my life, and i promise DR UROKOthat i we share his good work to the world, these are few i can say about this DR UROKO, i went with my family to thank him for his great work and solution in my life, wish i never expected this was possible, I we like you to contact him, by email: (DRUROKOSPELLCASTER@GMAIL,COM) if you have any health issue i believe this doctor can help you out as well.

    ReplyDelete
  80. My boyfriend dumped me a week ago after I accused him of seeing someone else and insulting him. I want him back in my life but he refuse to have any contact with me. I was so confuse and don't know what to do, so I reach to the internet for help and I saw a testimony of how a spell caster help them to get their ex back so I contact the spell caster and explain my problem to him and he cast a spell for me and assure me of 2days that my ex will return to me and to my greatest surprise the second day my ex came knocking on my door and beg for forgiveness. I am so happy that my love is back again and not only that, we are about to get married. Once again thank you DR UROKO.You are truly talented and gifted. Email: DRUROKOSPELLCASTER@GMAIL.COM is the only answer. He can be of great help and I will not stop publishing him because he is a wonderful man..... he can solve the following...... (1) If you want your ex back. (2) if you always have bad dreams. (3) You want to be promoted in your office. (4) You want women/men to run after you. (5) If you want a child. (6) You want to be rich. (7) You want to tie your husband/wife to be yours forever. (8) If you need financial assistance. (9) Herbal care (10) If you can be able to satisfy your wife sex desire due to low erraction.

    ReplyDelete
  81. My boyfriend dumped me a week ago after I accused him of seeing someone else and insulting him. I want him back in my life but he refuse to have any contact with me. I was so confuse and don't know what to do, so I reach to the internet for help and I saw a testimony of how a spell caster help them to get their ex back so I contact the spell caster and explain my problem to him and he cast a spell for me and assure me of 2days that my ex will return to me and to my greatest surprise the second day my ex came knocking on my door and beg for forgiveness. I am so happy that my love is back again and not only that, we are about to get married. Once again thank you DR UROKO.You are truly talented and gifted. Email: DRUROKOSPELLCASTER@GMAIL.COM is the only answer. He can be of great help and I will not stop publishing him because he is a wonderful man.....
    he can solve the following......
    (1) If you want your ex back.
    (2) if you always have bad dreams.
    (3) You want to be promoted in your office.
    (4) You want women/men to run after you.
    (5) If you want a child.
    (6) You want to be rich.
    (7) You want to tie your husband/wife to be
    yours forever.
    (8) If you need financial assistance.
    (9) Herbal care
    (10) If you can be able to satisfy your wife
    sex desire due
    to low erraction.

    ReplyDelete
  82. hello everyone,
    i don't just know the reason why some people is finding it difficult to believe that there is a cure for HIV, i have been HIV+ since last three years with my girlfriend but today i am happy that i am HIV negative with herbal medicine of Dr uroko the great healer,i was browsing the internet searching for help when i came across a testimony shared by someone on how Dr uroko cure his HIV i was so much in need of getting his treatment but after all Dr uroko brought a smile to my face with his herbal medicine. i am so much happy today that we have someone like this great healer out there, so my people out there kindly contact this great healer on his email address: drurokospellcaster@gmail.com please sir keep your good work cause there are people out there who is in need of your healing medicine.once more contact him now: drurokospellcaster@gmailcom or call +2348166933432.

    ReplyDelete
  83. My mouth is short of words, i am so so happy because Dr.uroko has healed me
    from HIV ailment which i have been suffering from the past 5years now, i
    have spend alot when getting drugs from the hospital to keep me healthy, i
    have tried all means in life to always i can become HIV negative one day,
    but there was no answer until i found Dr uroko from the paris of african
    who provide me some healing spell that he uses to help me, now i am glad
    telling everyone that i am now HIV Negative, i am very very happy, thank
    you Dr uroko for helping my life comes back newly without any form of
    crisis, may the good lord that i serve blessed you Dr uroko and equip you
    to the higher grade for healing my life. i am so amazed. so i will
    announced to everyone in this whole world that is HIV positive to please
    follow my advice and get healed on time, because we all knows that HIV
    disease is a deadly type,contact Dr uroko for your Hiv healing spell today
    at: drurokospellcaster@gmail.com .... He will be always happy to assist you
    online and ensure you get healed on time, contact Dr uroko today for your
    healing spell immediately, thank you sir: drurokospellcaster@gmailcom or call +2348166933432

    ReplyDelete
  84. I have been in great bondage for about 4 years suffering in the hands of a cheating husband. We were living happily until he meant his old time girl friend and he started dating her again outside our marriage and before i knew it he stopped caring for his own family, to the extent that he was planning to marry her and divorce me. I cried and reported him to his family members but he never listened to anyone and to cut the story short, i came in search for a real spell caster who could destroy their relationship and make him come back to me and our 2 kids again; on my search i saw people sharing testimony on how their marriage was restored by Dr. Eze Malaka and i pick his email and told him the problem that i was going through, and he agreed to help me and told me never to worry. After he had finished casting the spell, on the second day, they both had a quarrel and he beat up his girlfriend and he came back home begging me to forgive him that his eyes are clear now that he will never do any thing that will hurt his family again and promise to be a caring father and never to cheat on me again. I am so happy that i did not lose him to the girl and all appreciation goes to Dr. Eze Malaka for his great work. You are a Great spell caster and to you all that are faced with this or similar problem to this, please contact him now on extremewhitelovespell@yahoo. com or his WEBSITE ADDRESS is http://extremewhitelovespell.webs.com once again thank you Dr. thank you, thank you.

    ReplyDelete
  85. I broke up with my wife last 5 months due to many misunderstandings i was fighting so hard to get her back. none of her friends would give me any information about her. The only thing I could do was to go find help from anywhere, so i looked for a way to get her back then a friend recommended me to contact Therapist Oniha of the winexbackspell@gmail.com that he will help me and as my friend said, Therapist Oniha helped me to bring back my wife in just in 3 days, I now have her back and this is the biggest joy of my life oohhhh am so happy now with her forever.

    ReplyDelete
  86. I read your post!
    It is very informative and helpful. It has a very important information about Yoga and here is directions also given for doing it.
    Today, people faced rush in their entire working day and schedule.
    Because of their schedule and pressure they had need of meditation and some of those persons used medicines but I think Yoga is the best way to keep ourself fit and fine.
    Proper exercise gives us a special energy and help to keep out all type of pressures.
    It is really a great post.
    Buy Medicine Online USA | Herbal Care 99

    ReplyDelete
  87. This is an intresting blog that you have posted, you shares a lot of things about Lower Back Pain Treatment, Knee Pain Treatmentand Sciatica Treatment. Which are very informative for us.Thanks

    ReplyDelete
  88. I am Harry Grace, from New york, USA I can't stop thanking DR Worrior Africa for this Great thing that he has done in my life, I am so grateful to him, i was suffering from HIV virus for 11years, when i contacted DR Worrior Africa after reading the wonderful testimony that people has been sharing about him.
    I have being on medication and trying looking for cure to my ailment. I went through internet doctors and i contacted a Tradomedical/Traditional doctor named, Dr. Worrior Africa for help. He give me all his rules and regulations,that if he cured me that I should write about him on internet site and that is what I'm doing now. He assure me that he will cure me with his herbal medicine which he really did, and I'm now completely cured from HIV virus. What will i say rather than thanking him for saving me. Why suffering in silence when there is remedy to your diseases.Dr.Worrior Africa also specialize in curing the following disease:
    *HIV/Aids
    *Kidney failure
    *Arthritis
    *Diabetes
    *Hypertension
    *Stroke
    *Obesity
    *Infertility/Impotency
    *Cancer
    *Eye Problem
    *Skin Problem
    *Fibroid Tumor
    *Ulcer
    *Prostate Problem
    *Asthma
    *Weight Management
    *Gonorrhea/Staphylococcus
    *Candidie
    *Low sperm can
    *Weak erection
    *Weak ejaculation
    *Pile
    *Elephantiasis
    *Skin Infection
    *Paralysis e.t.c
    For more information contact Dr.Worrior Africa via email:(drworriorafrica@gmail.com), you can also call him on his mobile number +2348112276982

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  89. No one could have ever made me believe that the letter I’m about to write would actually one day be written. I was the world’s biggest skeptic. I never believed in magic spells or anything like that, but I was told by a reliable source (a very close co-worker) that Mama Alisha Lura is a very dedicated, gifted, and talented person, and after much “cajoling,” she (my co-worker) got me to visit this website. It was one of the best things I have ever done. My lovelife was in shambles; I had been through two divorces and was on the brink of a third. I just couldn’t face another divorce, and I wanted to try harder to make our relationship work, but my husband didn’t seem to care. So, with nothing but my pride to lose, I checked it out. I was flabbergasted. This man is for REAL. He did whatever magic he does, and lo and behold – no more than TWO DAYS later, I had my husband back! It was like a miracle! He suddenly wanted to go to marriage counseling, and we’re doing very, very well, on the road to recovery! Love and Many Blessings Back to You getyourexbacksolutionspell@gmail.com or visit her website on http://weeblyalishaluraspell.weebly.com/available-spells.html

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  90. I have be married for nine years my husband and i where living happily and just two months ago my husband ment his ex girl friend whom he had in school days and all of a sudden he started dating her again and he never cared about his family again all he does is to stay late at night and when he come's back he will just lie to me that he hard some fault with his car,there was this faithful day i caught the both of them in a shop,i walked to them and told the girl to stay of my husband girlfriend again,i have suffered too much in the hand of a cheating husband but and when he came home that evening he beat me up even despite the fact that i was pregnant he was just kicking and warning me to never point a finger on his affairs. thank to ancientokija whom i got from a blog site after a long search for a real spell caster i was so happy that he fufilled all what he said in just less than three days after the spell was casted they quareled and he broke up with the girl and his senses are fully back and he now care and love me like he have never done before and if you are their suffering from a broken marriage or your husband or ex cheats? you can email (LAVENDERLOVESPELL@YAHOO.COM) his spells are pure and very powerful without any doubt. or call him +2347053977842. he is the best caster that can help you with your problems.

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  91. My mouth is short of words, i am so so happy because Dr.ohehe
    has healed me from HIV ailment which i have been suffering from the past 5years now, i have spend alot when getting drugs from the hospital to keep me healthy, i have tried all means in life to always i can become Hiv negative one day, but there was no answer until i found from Dr.ohehe the paris of african who provide me some healing spell that he uses to help me, now i am glad telling everyone that i am now HIV Negative, i am very very happy, thank you Dr.ohehe for helping my life comes back newly without anyform of crisis, may the good lord that i serve blessed you Dr.ohehe and equip you to the higher grade for healing my life. i am so amazed. so i will announced to everyone in this whole world that is HIV positive to please follow my advice and get healed on time, because we all knows that HIV disease is a deadly type,contact Dr.ohehe for your Hiv healing spell today at: ohehenemenspelltemple001@gma.com.... He will be always happy to assist you online and ensure you get healed on time, contact Dr.ohehe today for your healing spell immediately, thank you sir: ohehenemenspelltemple001@gmail.com

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  92. i want to thank Dr Osimen for the herbal HIV medicine he gave to me and my
    daughter, i was suffering from HIV when i gave birth to my daughter and
    that was how my daughter got the sickness indirect from me, but to God be
    the glory that i am heal with the herbal medicine that DR Osimen gave to me
    when i contacted him. i want to use this medium to tell everyone that the
    solution to our sickness has come, so i will like you to contact this great
    healer on his email address: osimenspelltemple@gmail.com with him all your
    pains will be gone, i am really happy today that i and my daughter are
    cured of HIV, we are now negative after the use of his medicine,my doctor
    confirm it. once more i say a big thank to you Dr Osimen for healing hands
    upon my life and my daughter, i say may God continue to bless you
    abundantly and give you more power to keep helping those that want your
    help in their lives. email him now he is waiting to receive you.

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  93. [b]DR Sunnice is the only Dr who could ever get my HIV-AIDS cured with his healing spell, i have tried almost everything but i could’nt find any solution on my disease, despite all these happening to me, i always spend alot to buy a HIV drugs from hospital and taking some several medications but no relieve, until one day i was just browsing on the internet when i come accross a great post of !Michelle! who truly said that she was been diagnose with HIV and was healed that very week through the help of these great powerful healing spell doctor, sometime i really wonder why people called him Papa sunnice, i never knew it was alll because of the great and perfect work that he has been doing that is causing all this. so i quickly contacted him, and he ask me some few questions and he said a thing i will never forget that anyone who contacted him is ! always getting his or her healing in just 6 hours after doing all he ask you, so i was amazed all the time i heard that from him, so i did all things only to see that at the very day which he said i will be healed, all the strenght that has left me before rush back and i becomes very strong and healthy, this disease almost kills my life all because of me, so i will to hospital to give the final test to the disease and the doctor said i am HIV negative, i am very amazed and happy about the healing Dr Sunnice gave to me from the ancient part of africa, you can email him now for your own healing too at:sunnicelovespell@yahoo.com thank you sir for healing me from HIV, i am Doris Carter. or call him now on +2347031362391

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