YOGA ASNA FOR BACK PAIN

Most of the time, due to sitting or standing for a long time, our back pain starts. The problem of back pain has become common in today’s modern life. Yoga can be resorted to to avoid this problem. You can do these simple yogasanas at any time of the day and get rid of back pain.

How can this asana be done to get rid of back pain? How to do the all direction back stretch?

You can do these yogasanas anytime and anywhere. For example, in an office chair, airplane yoga, in front of your TV, during breaks or on a yoga mat.

Sit comfortably in Sukhasan. 

Keep the waist straight and leave the shoulders loose. Don’t forget to keep a smile on your face. If you want to do this yoga posture standing then keep your feet in a straight line.

Pull your spine up. Lengthening the spine

While inhaling, slowly raise both the arms upwards.

Interlace your fingers in such a way that both the thumbs touch each other comfortably.

Relax and stretch the body completely without applying unnecessary stress. Keep the elbows straight. Make sure your arm touches your ear.

Staying still in this position take 2-3 deep breaths.

A simple tip to deepen the waist stretch: Gently pull the navel inwards towards the waist.

Turn your waist to the right and left. Twisting the spine to right and left

Your palms are still tied over the head.

Exhaling, slowly turn to your right side. Stay in that state for some time and take 2-3 long deep breaths.

Inhaling, come back to your center.

Exhaling again, slowly turn to your sister. Stay in that state for some time and take 2-3 long deep breaths.

While inhaling come back to your center.

Pull your waist to the right and left. Bending the spine right and left

Your palms are still tied over the head.

While exhaling, slowly lean towards your right. Stay in that state for some time and keep taking long deep breaths.

Inhaling, come back to your center.

Exhaling again, slowly turn to your sister. Make sure that you do not lean forward or backward while doing this easy. There should not be more tension in one hand than in the other.

While inhaling come back to your center.

Tip: You can also pull your abdominal muscles in to keep your spine straight while doing this asana.

Pull your waist forward and backward. Bending the spine forward and backward

Make a binding of your hands and while exhaling, pull your hands forward.

Take a deep long breath in and as you exhale, push your body forward from the lower back.

Inhale and exhale, pull your whole body to the right. Both the hands are parallel to each other and there should be equal pull in both the hands. If you feel that you are not able to do the posture properly, then slowly try to come to the right position.

Inhaling, come to your center.

As you exhale, turn to your sister and create a stretch from your waist to your hands.

Inhaling come back to your center and slowly raise your hands upwards.

Open your fingers and pull yourself back.

Breathe in and come back to your center. While exhaling, slowly bring your hands down.

Benefits of this yoga posture: By pulling your hands backwards, the muscles of the lower back get a good massage.

Turn your waist side to side. Twisting the spine from side-to-side

Place your left hand on your right knee. Take a long deep breath and as you exhale, turn to your right. You can place your right hand on the ground near your right knee.

Pressing your right hand on the ground, pull yourself up. Make sure that you do not lean forward or backward.

While inhaling come back to your center again.

Exhale and repeat the whole process with the left arm. Place your right hand on your left knee and place your left hand on the ground. Make sure that you keep your spine straight and stable.

Breathe in and come back to your center.

Change the position of your feet in your quartet (alti-palti). If you had put your left foot on the right foot, then now place your right foot on your left foot and repeat the above process again.

Tip: Apart from your hip muscles, you should also use your abdominal muscles while doing this yoga asana.

Benefits of these yogasanas Benefits of all direction back stretch

• This asana makes the body stable.
• Strengthens the back and abdominal muscles.
• Gives rest to the back.
• This is a good way to warm up the body before yoga.
• By practicing these yogasanas daily, the strength of the lungs increases.

Slip disc patients should do this yoga only after consulting a doctor. Slip disc patients can get a lot of comfort by these asanas. 

All the above mentioned yogasanas strengthen the muscles of the waist and generate stretch in them. The spinal cord is well exercised by these yogasanas. These yogasanas also work on the abdominal muscles.

If you are struggling with any physical problem or emotional stress