Back pain is one of the most common problems among people. Out of four, three are suffering from back pain. There are many best Yoga exercises which reduce back pain and make it strong. Numerous studies conclude that practice of yoga, which emphasizes stretching, strength, and flexibility, to relieve back pain. Yoga exercises focus on balance and steadiness of the body to develop defences against the causes of back pain. Causes which include are weak abdominal and pelvic muscles, as well lack of flexibility in the hips.
Cat/Cow pose or Bitilasana, Yoga exercises which reduce back pain
Bend your knees and both hands like tabletop position. Take care your knees are set directly below the hips and wrists, elbows and shoulders are in line and perpendicular to the floor.
Inhale and exhale 10 to 20 times with a gap of few seconds. This is the best yoga exercise which reduces back pain. It also provides a gentle massage to the spine and belly organs.
Downward dog pose or Adho Mukha Svanasana
Bend your body and keep your hands straight to touch the ground. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
At first keep the knees slightly bent and the heels lifted away from the floor. Relax your head and neck and draw your inner thighs toward the back of the room. Stay in this pose for 1 to 3 minutes.
Read also: Reduce belly fat with yoga asana
Eagle pose or Garudasana
Eagle pose or garudasana is one of the Yoga exercises which reduces back pain. Stand straight, bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. For the arms, bring the right arm under the left arm. And bending your elbows to bring your palms together.
Stay for 15 to 30 seconds, and then unwind the legs and arms and stand.
Locust pose or Salabhasana
Lie on your stomach with your arms beside you, keep the palms up. Place your body and your forehead flat on the floor. Slowly lift your head, torso, arms, and legs away from the floor.
The body will be resting on your lower ribs, belly, and front pelvis. Stay for 30 seconds to 1 minute, then release with an exhalation.
Locust pose is a good way to strengthen back and buttocks. It also helps in fatigue, constipation, and indigestion.
Bow pose or Dhanurasana, Yoga exercises which reduce back pain
Lie on your belly with your hands alongside your torso, palms up. Chest and thighs should be away from the floor, by slowly lifting your chest and thighs away from the floor. Draw your chest forward and the back of your thighs toward the sky.
Stay in this pose anywhere from 20 to 30 seconds. This posture helps to strengthen the back muscles, respiratory ailments, mild backache, anxiety and menstrual discomfort.
Plow pose or halasana
In this pose shoulder act as a stand, bend at your hips to bring your toes or top of your feet to the floor. Your hands can remain against your back for support. Hold this as long as is comfortable to get a powerful stretch in your shoulders and spine.
Benefits of this pose are, it calms the brain, stimulates the abdominal organs and the thyroid gland. Helps relieve the symptoms of menopause and reduces stress and fatigue.
It’s always a good idea to ask your doctor before starting a new fitness regimen, especially if you’re prone to pain.
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