Yoga Asanas to Relieve back pain.

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Modern lifestyle which include sitting long hours, maintaining wrong postures and excessive use of mobiles is often linked to back aches.
Practising the yoga Asanas regularly, helps to build core strength, flexibility and lengthen the spine to relieve pain as well as making it stronger.


Here are some Asanas to help relieve lower back pain:

1). Bhujanga Asana or Cobra pose

This posture promotes flexibility in the spine and encourages the chest to open. It strengthens the spine, stretches chest, lungs, shoulders and abdomen.

Steps:

  1. Lie flat on your abdomen with forehead and hands on the mat, legs stretched back.
  2. Bring your hands underneath your shoulders, arms close to  chest and slightly bent, roll the shoulder blades back.
  3. Inhaling lift the chest off the floor.
  4. Stretch the back straight, engage your back muscles and lengthen as you lift.
  5. Hold for five breaths and come back exhaling.
  6. Repeat this 5 to 7 times.

2). Setubandh Asana or Bridge pose

Steps:

  1. Lie on your back, bend your knees and place the feet on the floor(hip bone distance apart) and hold your ankles.
  2. Keeping thighs and feet parallel, lift your hips inhaling, with knees directly above the heels.
  3. Extend the knees forward and lengthen the tailbone toward the back of the knees and lift the belly.
  4. Stay in this pose for 30 sec to a minute and release with exhalation. Repeat this for 5 times.

3). Child pose or Bal Asana.

It releases back and neck pain and helps relieve stress and fatigue. It is also the restful pose between the various poses.

Steps:

  1. Sit in Vajrasana.
  2. Exhaling, bend forward, bringing forehead to floor.
  3. Let the hips be in contact with the heels.
  4. Extend the arms in front of you. Feel how the weight of shoulders pulls you slowly in the front giving a gentle stretch to your back.
  5. Stay in this pose for 30 sec to 1 min and breath slowly, as you inhale, feel the belly expanding in to the thighs.
  6. Inhaling slowly come up.

4). Leg Raising

This is a preparatory exercise for doing inversions and it strengthens the abdominal and lumbar muscles. Helps to relieve back pain and strengthens the digestive organs.

Steps:

  1. Lie on your back, inhaling raise your one leg up slowly to 30 degrees, 60 degrees and 90 degrees.
  2. Repeat the above 5-10 times and do the same with the other leg.

5). Spinal Twist

Helps to relax the spine and abdominal organs.

Steps:

  1. Lie on your back and bend your legs from knees, keeping feet on the mat at little more than hip distance apart.
  2. Exhale and bend to the right side, trying to touch both knees to the floor and turn head to the left side. Be there for 3-5 breaths and comeback.
  3. Exhale and bend to left side, trying to touch with both knees to the floor and turn head to right side. Be there for 3-5 breaks and come back.

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