Caring for back

Whatever the cause of lower back pain, part of its treatment is the correction of faulty posture. Good posture refers to correct use of the body at all times. In fact, for the body to function in the best of health, it must be so used as not to unduly strain any muscles, joints, bones and ligaments. To prevent lower back pain, avoiding strain must become a way of life, practiced while lying, sitting, standing , walking, working and exercising.

Some General Rules :      

1. While Working 

a) Change from one task to another before fatigue sets in.

b) Whenever possible, bend the knees and hips not the waist.

c) Hold heavy objects close to you.

d) Never bend over without bending the knees.

2. While Sitting

a) Whenever possible use a straight, hard chair, keeping neck and back in as straight a line as possible with the spine, always bending forward from the hips.

b) Relieve strain by sitting well forward, flatten back by tightening abdominal muscles:

c) Aim to have knees higher than hips

3. While Driving 

a) Sit close to the pedals; driver’s seat too far from the pedals emphasizes curve in lower back.

b) If possible use a hard back rest.

Yoga Retreat

Address: Le Pin, 85390 Tallud Ste Gemme,Vendee

Tel: +44-7801 325 198

Courses: Well structured courses in modules of 1 week, with in-built flexibility for individual pace and preference, available for foundation, intermediate and advanced levels.

Objectives: Stress Relief and Self Management, Physical Fitness, Higher Living through Meditation.

Classes: Mixed classes of men and women in small groups of 10 to 12 conducted in English. 

Dates: Around mid-July - third week of August starting on a Saturday. For current year courses apply by 31st May.

Food: Home cooked nourishing vegetarian meals available at modest prices.

Fees: £40 per head per day for courses and accommodation (the retreat is run on a non-commercial basis) + £7 supplement for meals.

Teacher: Qualified teacher from Bihar School of Yoga - now a university affiliated with several top international universities. Practising Raj Yoga meditation for many years.

Background: BA Hons, Econ, M.A. Econ, B.Ed, Ph.D., B.A. Hons Ayurvedic Medicine. Ex Director, Equities, Merrill Lynch, with 27 years experience in stockbroking and investment management. Qualified in Reiki and Pranic Healing.

The Location:

Le Pin is a tiny hamlet near Chantonnay in the heart of Vendée's countryside. It overlooks Lac Rochereau with its own small public beach offering swimming, rowing and sailing facilities (about 7 minutes walk from the retreat).

Vendée offers a treasure of medieval monuments, in addition to some old picturesque hamlets, historic townships, museums and chateaux. Certainly worth discovering by car!

Les Sables d'Olonne, with its magnificent sandy beaches and water sports, is one hour drive from Le Pin as is the grand fishing port and marina of La Rochelle.

click for a map

Also recommendable is visits to islands like Ile de Ré, Ile de Noirmoutier and Ile d'Oléron

Daily Routine:

06:15 - 07:00   Meditation (Optional)

07:00 - 07:45   Cleansing Routine & Walk

08:00 - 09:00   Yogasana & Pranayam

09:00 - 10:00   Breakfast

10:00 - 11:00   Karma Yoga

11:00 - 12:00   Self Management/ Preventive healthcare through Ayurveda

12:00 - 12:30   Yoga Nidra & Stress Relief

12:30 - 13:30   Lunch

13:30 - 16:30   Free Time & tea

16:30 - 17:30   Preventive healthcare through Ayurveda   

17:30 - 18:30   Pranayam, Mudras, Bandhas

18:30 - 19:30   Dinner

19:30 - 20:30   Walk

20:30 - 21:15   Therapeutic Meditation


2018 Retreat Dates

Sat 21st July - Fri 27th July 

Sat 28th July - Fri 3rd Aug 

Sat 4th Aug – Fri 10th Aug

Sat 11th Aug - Fri 17th Aug

 We usually have no more than 3 groups depending upon which dates turn out to be most popular.

Note: Participants are expected to arrive by Fri evening to start the full retreat programme on Sat and leave after breakfast on the following Fri to allow preparation time for the next group. 



Price List of Merchandise


Set of 3 Yoga Nidra CD’s £12 + p&p

Art & Science of Breathing £4.50 + p&p

The Chakras £4.50 + p&p

Tratak & Self Healing Meditation £4.50 + p&p

Introduction to Meditation £4.50 + p&p

Hand Mudras for Meditation £4.50 + p&p

Mudras for Health £4.50 + p&p

Yoga Books

Asana Pranayama Mudra Bandha £9.95 + p&p (by Swami Satyananda Saraswati)

Yogic Management of Common Diseases £6.95 + p&p (Bihar School of Yoga, Munger, India)

Kundalini Yoga in Hindi £8.95 + p&p (by Swami Satyananda Saraswati)

Books by Dr Indira Anand

Living in Higher Consciousness £5.99 + p&p

Living with My Other World £5.99 + p&p

Hinduism - Sanatan Dharma £7.99 + p&p

Hindi Poetry books

Antarman £5.00 + p&p

Kal aur Aaj £4.50 + p&p

Kshitij ke iss Paar £5.00 + p&p

Common Ayurvedic Formulations & Herbs

(Warning: All Ayurvedic medicines should be taken under guidance from qualified practitioners)

Arishtas & Asavas

Powdered herbs mixed with pure honey, sugar and jaggery are added to cool boiled water and stored in special containers for fermentation. After one month or more the contents are filtered and are ready to be used. Arishtas and Asavas are an essential constituent of most Ayurvedic prescriptions, because they are easily assimilating, quick acting and stimulating tonics.

1. Abhayarishtam for Piles, Sprue, Anaemia, Skin Diseases, Ascites, Swelling, Fever, Splenomegaly, Emaciaytion, Heart Diseases, Vomiting and Worms.
2. Amrutharishtam for all types of fever, Influenza, Rheumatoid Artritis, Rheumatism etc
3. Ashokarishtam for Menorrhagia, Dysmenorrhoea, Fever, Piles, Swelling, Polyuria, Anorexia
4. Chandanasava for Seminal disorders, Polyuria, Heart diseases. Gives strength & increases digestive fire.
5. Dashmoolarishtam for Respiratory complaints, Asthma, Bronchitis. It is a useful tonic after delivery.
6. Dhanwanthararishtam for Hemiplagia, Facial Paralysis, Spasm, Hernia, Strained micturition etc
7. Kumaryasavam for Diabetes and Seminal disorders
8. Kutajarishtam for chronic Sprue, Dysentery and Fever
9. Punarnavasava for disorders of abdomen,liver & spleen; Acid Gastritis, Abdominal lumps
10. Saraswatharishtam for Nervous disorders and Memory. Strengthens the brain

Avaleha & Ghruta

Avaleha or Lehyam is prepared by adding sugar or sugar candy to medicinal decoctions and made into a thick liquid by boiling. Sometimes ghee or Sesame oil are added. After cooling, honey is also added.

1. Agastyaharitaki Rasayana for Respiratory problems, Cough, Viral infections and Weakness
2. Ashwagandhadi Lehyam is ant-ageing, aphrodisiac, revitalising
3. Amrutabhallatakavaleha for chronic skin problems, dry piles, hairfall
4. Brahmi Ghrita for insanity,Epilepsy, Memory, Speech, Skin diseases and Impotency
5. Chyavanparash for dyspnoea, voice constraint, Rheumatoid arthritis, Urinary& Semen disorders
6. Dadimadi Ghrita for Gas, Piles, Anaemia, spleen defects, Sterility,Bronchial & Digestive disorders
7. Guggultiktha Ghrita for Rheumatic ailments, Skin diseases,Leprosy, Tumors, Diabetic ulcers
8. Kushmanda Rasayana for cough, c hronic fever, dyspnoea, external bleeding, TB, Brain tonic
9. Panchgavya Ghrita for fever, insanity, Epilepsy, Fistula, Swelling, Piles, Jaundice, Anaemia
10. Phalaghrita for Infertility, Vaginal disorders, Miscarriages

These are dried and finely powdered herbs.

1. Ashvagandhadi for seminal disorders, weak digestion,general weakness,worms,heart-trouble
2. Avipathikar for liver troubles, jaundice, anaemia,urinary & skin diseases, digestive power
3. Dadimashtaka for controlling loose motions in diarrhoea
4. Haridra khanda for allergies, itchingand skin rashes
5. Hingvastaka for improving digestive fire and acidity
6. Sitopaladi for loss of taste,weak digestive fire, fever, burning sensation in palms & soles,gen weakness
7. Talisadya for Vomiting, Cough, Asthma, Anorexia, Chest pain and Spleen disorders
8. Trikatu for improving metabolic rate
9. Triphala for diseases of the eyes,skin & hair and for regulating bowel movement
10. Vaiswanara for abdominal lump, piles, constipation, bloating, indigestion, sprue

These are herbal decoctions prepared by boiling dried herbs in water

1. Amruthotaram for chronic fevers
2. Aragwadhadi for Vomiting, Poison, Phlegm
3. Ashtavargam for all Rheumatoid ailments
4. Chirubilvadi for Anal fistula, Piles, Abdominal lump, Constipation, Indigestion
5. Dasmoola for Cough and Asthma
6. Dhanwantaram for Paralytic and Rheumatic ailments, Trauma, Urinary Diseases, Hernia
7. Gugultiktakam for chronic Skin diseases, Leprosy, Fistula, Chronic Sinusitis, Tumours, Diabetes
8. Manjishtadi for Itches, Boils, Veneral diseases and Rheumatoid Arthritis
9. Rasnasaptak for pain in sides of ankles and pelvis and other rheumatic complaints
10. Varunadi for liver trouble, Internal Abcess, Abdominal lump, Adiposity, Rheumatoid Arthritis

Thailam or Oils
Oils have special actions according to the herbal ingredients in them. Generally the decoction or juice and paste of herbs is cooked in the base of Sesame oil. They are primarily for external use but some are also used internally.

1. Anutaila used as nasya or nasal drops for diseases of Nose, Ear & Mouth
2. Chandanadi for head and body and for nasya in burning sensation, Fainting,Menorrhagia, Mental disorders, Rheumatoid Arthritisand Internal haemorrhage
3. Dhanwantaram for general body massage. Relieves pain in joints and overcomes stress & strain
4. Dhurdhooradi for head especially in falling hair.
5. Eladi for head & body in skin diseases, itches, boils, eczema, leucoderma, poisonous bites etc
6. Jathyadi for healing wounds
7. Ksharataila for ear ailments, deafness, itching, discharge and inflammation
8. Ksheerbala for Facial paralysis, Hemiplagia, Nervous disorders,Gulma, Vaginal disorders
9. Prasarini (external and internal use) for pain , swelling, Rheumatoid Arthritis, Sex stimulant
10. Maha Narayan for most Vataja problems like hemiplagia, lameness, stiff neck, frozen shoulder

These are pills prepared after grinding herbs into fine paste, rolling and drying in the sun-shade.

1. Amapachak Vati for getting rid of toxins in the body
2. Brahmi Vati for brain weakness, poor memory and insomnia
3. Chandraprabhavati for Diabetes, Dysuria, Anaemia, Hernia, stomach Distention
4. Dhanwantari Gulika for Asthma, Cough, Sinusitis & Respiratory problems
5. Hinguvachadi Gulika for Dyspesia, loss of appetite, Abdominal lump, Costipation, Anaemia
6. Gorochanadi Gulika for Pediatric diseases, gas, hiccups, cough, fever
7. Khadiradi Vati for Cough, Respiratory and Dental problems
8. Sarivadi Vati for ear problems, diabetes, infertility, old fever, piles, heart trouble,Epilepsy
9. Vayu Gulika for Hiccups, Chest pain ,Gas, Dyspnoea, Asthma, Cough, Muscular spasm
10. Vyoshadi Vati for Cough & Cold, Respiratory problems, Indigestion

Guggulu is aloe-gum resin obtained from a tree similar to Amelia Azadirachta. It is purified in Triphala decoction for internal use. There are more than 40 different preparations of guggul explained in different Classical Ayurvedic texts. It is anti-inflammatory, analgesic, nervine tonic & reduces fat.

1. Goksuradi Guugul is used in all urino-genital disorders
2. Kaishore Guggul is used in gout and in poor blood circulation
3. Kanchanara Guggul is used in Cervical lymphadenitis and other glandular disorders
4. Panchatiktaghruta Guggul is used in skin disorders, stubborn ulcers, tumours and fistula
5. Panchamruta Guggul is used mainly in brain disorders
6. Punarnavadi Guggul is used in Gout
7. Simhanada Guggul is indicated in Rheumatic Arthritis
8. Trayodashang Guggul is used in all types of Vata disorders
9. Triphala Guggul is used in all types of chronic inflammatory disorders
10.Yogaraj & Mahayogaraj Guggul are used in Rheumatic arthritris

Therapies Offered

First Consultation: £45
Subsequent up to 45 min: £30

A. Types of Abhyanga or Massages

1. For Relaxation: In case of mental or physical strain, anxiety, insomnia, weakness of muscles, cramps and for elderly. This massage is very gentle and primarily focussed on the spine, shoulders, legs, feet and hands.

Duration: 45 mins Cost: £40

2. Massage During Pregnancy: Careful regular massage during pregnancy facilitates painless delivery. Special attention to legs will help prevent swelling and varicose veins and professional care of breasts will make it easier to breast-feed.

Duration: 45 mins Cost:£40

3. Massage After Delivery: Immediately after the delivery there is significant Vata vitiation accompanied by backache. Also there are white stretch marks. Regular massages for 3 months will help get rid of the stretch marks, give strength to the abdominal muscles, prevent hernia and help the body to regain normal shape.

Duration: 45 mins Cost: £40

4. Synchronised Full Body Massage: Done by two masseurs in simultaneous and synchronised movements for maximum benefit and relaxation.

Duration: 45 mins Cost: £50

5. Udavartana For Beauty (herbal body scrub): For detoxification and nourishment of the body tissues, activation of skin's natural metabolism and improvement of lymph flow. It gives the skin a soft healthy texture and a lustrous glow.

Duration: 45 mins Cost: £40

6. Udavartana For Reducing Body Fat: Done by two masseurs with special herbal powders applying reinforced friction and pressure.

Duration: 1 hour Cost: £50

7. Shiro Abhyanga or Head Massage: Provides nourishment to all the vital organs and promotes their normal functions. It is especially useful in the following conditions:
A) Headaches
B) Hair Fall
C) Premature Greying
D) Baldness
E) Refractive Errors
F) Insomnia

Duration: 30 mins Cost: £30


B.  External Oil Basti(EOB) -holding warm medicinal oil on a specific part of the body

1. Kati Basti (EOB on the lower back): Excellent results in sciatica pain and back pain.

Duration: 1 hour Cost: £35

2. Kukshi Basti (EOB on the epigastric region): Useful in hiatus hernia, bloating, gulma.

Duration: 1 hour Cost: £35

3. Janu Basti (EOB on the knees): Very effective in the early stages of Osteo-arthritis.

Duration1 knee: 35 mins Cost: £25; both knees: 45 minutes Cost: £40

4. Greeva Basti (EOB at the base of the neck): Useful in cervical spondilitis, neck strain, stiff neck.

Duration: 40 mins Cost: £35


C. Shirodhara: Running a fine stream of warm liquid on the forehead. It is an excellent therapy for diseases connected with the head, neck, eyes, nose, ears and nervous system. It is particularly useful in Vata diseases like insomnia, various mental conditions including depression and in epileptic fits. The liquid used could be oil (taila dhara), buttermilk (takra dhara) or milk (dugdha dhara) depending upon the condition to be treated. For best results, shirodhara should be given for a minimum of 5-7 days.

Duration:1 hour Cost: £45

D. Nasya: means nasal administration of medicated powders or liquids for cleaning the channels in the head and the neck region and for nourishing the sense organs.

Duration: 30 mins Cost: £30 -£35 (depending upon condition)

E. Netra Tarpana: Bathing eyes with medicated oil to relieve eye-fatigue and to treat various eye-ailments. It alleviates dryness of conjunctiva, blinking of eyelids and enhances colour and visual perception.

Duration: 45 mins Cost: £35

F. Karna Purna: Filling ears with warm oil. This helps to relieve earache, deafness, tinnitus, headache, lockjaw, giddiness as well as certain diseases of gums and teeth. It also helps to lower blood pressure, remove burning sensations in the feet and relieve stiff neck.

Duration: 30 mins Cost: £25

G. Preliminary Detoxification: Necessary as a first stage of almost all healing processes. Most individuals suffer from an accumulation of toxins (Ama in Sanskrit). Without first cleaning this accumulated Ama, medication and nutrients cannot be absorbed properly. Most diseases are Ama-related. (included in consultation).

1. Controlled Fasting or Detoxification diet.

Duration: 3-5 days

2. Purgation: Using appropriate herbs. It is particularly useful in constipation, irregular bowel movement or where there is accumulated masses of undigested food.

Duration: 1-3 days

3. Basti or Enema: Is the most direct way to cleanse the colon. It is particularly effective in Vata disorders. it is both an eliminating and a nourishing therapy.

Number: 1-8, depending upon constitution and the severity of the problem. Cost: £35 per treatment for a course of 5 treatments. £40 for a single treatment.

4. Kunjal or Yogic Emesis: Particularly effective in Kapha disorders.

Number: 1 only Cost: £30


H. Special Treatments

1. Navarakiri: Deep tissue nourishing fomentation and massage combined; very effective in chronic muscular pain and neuromuscular disorders.

Duration: 5 sessions of 45 mins each. Cost per session: £40

2. Pinda Sweda: Fomentation with a hot bolus of dry medicinal herbs; very effective in rheumatoid arthritis.

Duration: 5 sessions of 35 minutes each. Cost per session: £35

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