Therapeutic Yoga techniques for the paining Temporo-mandibualr-dysfunctional paining patient

2. TMJD, or Temporo-Mandibular
Joint Disorder, is a fairly
common health problem that
affects the jaw muscles
amongst other symptoms.
Nothing can match a doctor's
treatment but some patients
have found that yoga
relaxation techniques can ease
their discomfort. Consult your
doctor and give it a try.
Disclaimer: I am not a Yoga instructor, these techniques are a result of
research and consultations with Yoga instructors.

3. 1. Start on your shoulders, and your knees directly under your hips. Point your fingertips to the top of
your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and
soften your gaze downward.
2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and
chest, and gaze up toward the ceiling.
3. Broaden across your shoulder blades and draw your shoulders away from your ears.

4. 1. From the cow pose, move into Cat Pose: As you exhale, draw your belly to your spine and
round your back toward the ceiling. The pose should look like a cat stretching its back.
2. Release the crown of your head toward the floor, but don't force your chin to your chest.
3. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
4. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

5. Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility
to the spine. It stretches the back torso and neck, and softly stimulates and
strengthens the abdominal organs. It also open the
chest, encouraging the breath to become slow and deep. This sequence also helps to
develop postural awareness and balance throughout the body.
Caution: Those with neck injuries should keep the head in line with the torso, not
dropping it forward or back. Pregnant women and those with back injuries should only
perform Cow Pose, bringing the spine back to neutral between poses — do not let the
belly drop between repetitions, as this can strain the lower back. Always work within your
own range of limits and abilities. If you have any medical concerns, talk with your doctor
before practicing yoga.

6. 1. Exhale as you step your feet wide apart, about 4 to 5
feet. Check to ensure that your heels are aligned with
each other.
2. Turn your right foot out 90 degrees, so your toes are
pointing to the top of the mat.
3. Pivot your left foot slightly inwards. Your back toes
should be at a 45-degree angle.
4. Raise your arms to the side to shoulder height, so they’re parallel to the floor. Your arms should be aligned directly
over your legs. With your palms facing down, reach actively from fingertip to fingertip.
5. On an exhalation, bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin
should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor.
6. Press down through the outer edge of your back foot, and keep your back leg straight.
7. Keep your torso perpendicular to the floor, with your head directly over your tailbone. Do not lean towards your
front leg.
8. Turn your head to gaze out across the tip of your right middle finger. Broaden across your collarbones and
lengthen the space between your shoulder blades. Engage your triceps. Drop your shoulders and lift your chest.
9. Draw your belly in toward your spine. Keep your torso open, not turned toward the front leg.
Hold for up to one minute.
10. To release, inhale as you press down through your back foot and straighten your front leg. Lower your arms. Turn
to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.

7. This is a deep hip-opening pose that strengthens the muscles in the thighs and buttocks. It
tones the abdomen, ankles, and arches of the feet. This pose also opens the chest and
shoulders, improving breathing capacity and increasing circulation throughout the body.
This exercise also opens the suboccipital muscles in your neck and stretches out your jaw
muscles and release tension.
Caution: Do not practice Warrior II if you have a recent hip, knee, or shoulder injury, or if
you are experiencing diarrhea or high blood pressure. Those with neck injuries should not
turn their head to face the front hand.

8. 1. Begin by kneeling upright with your knees hip-distance
apart. Rotate your thighs inward and press
your shins and the tops of your feet into the floor. Do
not squeeze your buttocks.
2. Rest your hands on the back of your pelvis, with
your fingers pointing to the floor. Lengthen your
tailbone down toward the floor and widen the back of
your pelvis.
3. Lean back, with your chin slightly tucked toward your chest. Beginners can stay here, keeping their
hands on their back pelvis.
4. If you are comfortable here, you can take the pose even deeper. Reach back and hold onto each
heel. Your palms should rest on your heels with your fingers pointing toward your toes and your
thumbs holding the outside of each foot.
5. Keep your thighs perpendicular to the floor, with your hips directly over your knees. If it is difficult
to grasp your heels without feeling compression in your low back, tuck your toes to elevate your
heels. You can also rest your hands on yoga blocks placed to the outside of each foot.
6. Lift up through your pelvis, keeping your lower spine long. Turn your arms outward without
squeezing your shoulder blades. Keep your head in a neutral position, or allow it to drop back without
straining or crunching your neck.
7. Hold for 30-60 seconds. To release, bring your hands back to your front hips. Inhale, lead with
your heart, and lift your torso by pushing your hips down toward the floor. Your head should come up
last.

9. Known as a “heart opening” yoga pose. It stretches the front of the body, particularly the
chest, abdomen, quadriceps, and hip flexors. It improves spinal flexibility, while also
strengthening the back muscles and improving posture. This pose too, opens the
suboccipital muscles in your neck and your jaw muscles will be stretched and tension will
be released.
Caution: Do not practice this pose if you are currently experiencing high or low blood
pressure and avoid this pose if you have a low back or neck injury. Always work within
your own range of limits and abilities.

10. 1. Lie on your back with your knees bent and feet
on the floor. Extend your arms along the floor,
palms flat.
2. Press your feet and arms firmly into the floor.
Exhale as you lift your hips toward the ceiling.
3. Draw your tailbone toward your pubic bone,
holding your buttocks off the floor. Do not squeeze
your glutes or flex your buttocks.
4. Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along
the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into
the mat. Reach your knuckles toward your heels.
5. Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees
drop together. Press your weight evenly across all four corners of both feet. Lengthen your tailbone
toward the backs of your knees.
6. Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside
your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees
to drop together.

11. Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the
neck, the thighs, and the hip flexors (front hip joints). Because your heart is higher than
your head in this pose, it is considered a mild inversion and holds all the benefits of
inversions: Relief from stress, fatigue, anxiety, headaches, insomnia, and mild
depression.
Caution: Do not perform this pose if you have a neck or shoulder injury. Always work
within your own range of limits and abilities.

12. 1. Sit with your legs folded under you so that your toes are
pointing straight behind and you are sitting on your heels.
2. Keep your spine straight but as relaxed as possible.
3. Close your eyes and look to your third eye. (The third
eye is a symbolic eye in the center of the forehead. In
ancient India, it was assumed that the pituitary gland was
located here, although now we know differently.)
4. Closing your mouth, touch your palette with your tongue.
5. Inhale a deep breath through your nose while your tongue is still touching your palette.
6. Exhale in one violent move while sticking out your tongue and opening your jaws as much as
possible. Also, your arms should be thrown out and stretched with your fingers splayed.
7. Roar at the top of your voice while exhaling. The roar should be with a “Haa” sound and should
not be a long drawn out one. Rather, it should be one violent explosion of breath that empties your
lungs in the shortest time possible.
8. Hold this pose for between 20 and 30 seconds.
9. Do not inhale immediately after this pose; inhale after the specified 20 to 30 seconds.
10. Repeat 5 or 6 times.

13. Physically the lion pose benefits the face and the throat, which is not usually benefited in
other yoga poses. It also stretches the muscles of the eyes, tongue, vocal chords, fingers
and hands. The violent stretching of the muscles of the face and the throat relive tension.
It is also believed to assist in relieving any infection of the throat and the respiratory tract.
The tongue also receives unaccustomed exercise because it is stretched out fully outside
the mouth.
Caution: The Lion Pose is basically a stress reliever and can be practiced at anytime and by anybody.
There are usually no problems associated with practicing this pose because it does not require any
complicated maneuvering of the body. However, if you suffer from any chronic illnesses or physical
problems, it is best that you have a discussion with your doctor before you attempt any yoga posture.