Back pain is the common most problem faced by people of different age groups. It can be caused due to various issues and if the situation becomes worse, you may require a surgical procedure as well. The back can be a sensitive area for many people and to ease a pain or discomfort in the back, practice the healing art of Yoga Practice.
Start with these poses,
Marjariasana Bitilasana (Cat-Cow Pose)
- Reach on your hands and knees with a firm back forming a table-top.
- Make sure your arms are perpendicular to the floor with the palms placed flat on the mat.
- Your knees should be hip-width apart and your gaze should be fixed straight.
- Now breathe in and lift your chin and at the same time move your head backward.
- Now push your navel downward as you raise your hips and tailbone.
- Your back should form an arch. Hold the pose for 30 seconds while taking deep long breaths.
- Now breathe out and drop your head down while lifting your back and relaxing your buttocks.
- Your back shall form a circular arch outwards. Hold the pose for 30-seconds.
- Now practice the transition movement for a minute.
Precaution: People with severe neck problem should practice only after consulting a doctor.
Salabhasana (Locust Pose)
- Lie flat on the floor on your stomach and keep your hands beside the body.
- Keep your legs together and let the forehead rest on the floor.
- Now breathe out and lift your legs, hands, head, and upper torso off the floor.
- Balance the body on the belly, lower ribs, and pelvis. Lengthen the spine and stretch back your fingers.
- Hold the pose for 30-60 seconds. For modification, you can lift your legs above from the stomach and stretch toward the back as much as you can.
Precaution: People with a migraine, spinal injury, and pregnancy should avoid this exercise.
Adho Mukha Svanasana (Downward-Facing Dog)
- Start with being on the floor on your hands and knees keeping the knees below the hips and hands slightly ahead of the shoulders.
- Now breathe in and lift up your knees keeping the knees slightly bent and heels lifted off the floor.
- Now lift up your hips and tailbone and then breathe out. Push your legs backward, straighten the knees and form an inverted-V from the body.
- Keep the head down in between the arms and set the gaze toward the shin. Press your hands against the floor and keep the upper body straight.
- Hold the pose for a minute.
Precaution: People with high BP, detached retina, weak eye capillaries, and carpal tunnel syndrome should avoid doing this pose.
Utthita Trikonasana (Extended Triangle Pose)
- Start with being in Tadasana. Now exhale and spread your legs 3-4 feet apart.
- Now lift your arms sideward parallel to the floor, aligning with the shoulders, and palms down.
- Now turn your right foot slightly towards the left and your left foot out to the right at a 90-degree angle.
- Align the heels of both of the feet.
- Now exhale and extend the upper body towards the left over the left leg, bending back from the hip joint and press the heels to the floor.
- Now rotate the torso towards the right and then rest your left hand on the floor or on your ankle or shin.
- Now stretch the right arm upward above the head and fix the gaze at the right thumb.
- Stay in the pose for 30-60 seconds, breathing normally. Release and then repeat the same on the other side.
Precaution: Avoid if you have a severe neck issue, high BP, and a heart condition.
Supta Matsyendrasana (Supine-Spinal Twist Pose)
- Lie down flat on your back on the floor and place your arms beside the body with palms facing down.
- Now as you breathe out to spread the arms outwards. This way your body forms a T-shape.
- Now put the left leg over the right leg. Twist your spine and lower back and let your left knee touch the floor.
- Keep the shoulders flat on the floor and turn your head towards the left.
- Hold the pose for a minute. Breathe gently, release, and now repeat the same on the other side.
Precaution: Avoid if pregnant, have a lower back injury, or had an internal organ surgery.
Back pain can occur at any time and at any age. With these yoga poses, you not only cure the problem but also safeguard the health of your backbone system for the future.
Author Bio: Bipin Baloni is a Yoga Teacher and a Traveller in India. He provides Yoga Teacher in India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.