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9 Best Yoga Poses To Soothe Your Back Pain

As we are very engaged in our daily life with stress, anxiety, mental and physical issues. Yoga works as a magic to get rid of these problems. It helps to increase flexibility, boosts immunity, gives a peace of mind and reduces the pain of the body. Working more than 2-3 hours without any break or due to incorrect position for sitting or sleeping causes back pain and discomfort.

There are many ways to eliminate the back pain, one of the best technique is yoga for back pain.

Yoga Pose for back pain

Performing yoga in morning fills energy in our mind, releases stress and especially reduces the back pain of the body. Use best yoga mat for performing yoga as it maintain the grip and right position. Here are some yoga asanas or poses to say good bye to back pain:

Yoga For Upper Back Pain

1. Jathara parivartanasana

Yoga for Back Pain

Jathara parivartanasana is also known as “Two Knee Spinal Twist Pose”. Twists rotate the spine and stretch the muscles of the back. This asana helps to stimulate the blood circulation and releases the tension of the muscles. The name is derived from Sanskrit word – Jathara meaning “stomach or abdomen”, Parivartana meaning “change or turn around”, and Asana which means “pose”.

Steps To Do:

  • Initiate by lying on your back on the mat or ground.
  • Form a T-shape with your arms so that the palms touches the ground properly.
  • Bend your knees closely attached to each other with an angle making 90 degree.
  • Now twist your knees right side as much as you can stretch.
  • Keep your body straight and face opposite direction of the knee folding.
  • Hold this posture for 30 seconds while inhaling and exhaling process.
  • Now repeat the procedure for left side when you exhale.

2. Salabhasana

Yoga for Back Pain

Salabhasana is a simple back bending posture and increases strength in the back of the body. In English, it is also known as “Locust Pose”. Salabhasana is a Sanskrit word which means “grasshopper” or “locust” pose in English. It counteracts the effects of prolonged sitting and computer work and gives relief for back pain.

Steps To Do:

  • Begin by lying on your stomach with hands straight touches the hip.
  • With inhaling lift up your head, feet and your chest area slowly in the air.
  • Make sure both the toes of your feet touches each other and the hands should stick to the body.
  • Look as straight as an arrow.
  • Relax your body after 30 seconds stayed in this position.

3. Salamba Bhujangasana

Yoga for Back Pain

Salamba Bhujangasana is a gentle back bend posture which is considered as a beginner level of yoga. The asana comes from four Sanskrit words – Sa meaning “with”, Alamba meaning “support” and Bhujanga meaning “serpent” and Asana means “pose”.  It lengthens the muscles, strengthens the spine, and releases back pain of the body.

Steps To Do:

  • Lay on your stomach facing the ground and extend your legs and toes as much as you can.
  • Place your palms in front just beside of your head and your palms should touch the surface appropriately.
  • Now raise your head and then torso upwards slowly and inhale simultaneously.
  • 30 seconds are enough to stay in this position for a beginner. Otherwise you can take more time to be in this position as per your tolerance.
  • Exhale and release your head and torso and get back into the initial position.
  • Repeat this pose for 5-10 times if you want to.

Yoga For Middle Back Pain

1. Setu Bandha Sarvangasana

Yoga for Back Pain

Setu Bandha Sarvangasana is also known as “Bridge Pose”  is an inverted back-bending asana and is best for yoga for back pain. This asana derives its name from three Sanskrit words Setu, which means “Bridge”, bandha, which means “Lock”, and asana which means “Pose”. By adopting this pose in routine gains back, leg and body strength and get relief from anxiety.  Bridge pose is heart opener that energizes and restores mind.

Steps To Do:

  • Start by making a back sleep posture and bend your knees.
  • Lift up your hip with hands and body straight.
  • Keep your face little away from sternum.
  • Slowly try to hold your with the support of toes and shoulder and thus make a bridge like pose.
  • Let yourself in this position for minimum 30 seconds and you can stretch your body afterwards.
  • Don’t forget to inhale and exhale in any position.

2. Bhujangasana

Bhujangasana or cobra pose strengthens the spine, stretches chest and lungs, shoulders, and abdomen and opens the heart and lungs. Bhujangasana is a Sanskrit word which means “cobra” and asana meaning “posture”. It is a very well-known pose of yoga for back pain among all the yoga asanas. Their uses are increasing for different health related criteria.

Steps To Do:

  • Place your palms flat on the ground directly under your shoulders.
  • Keep your body straight in a line.
  • Now lift up your head and torso slowly and inhale.
  • Make sure that your elbows continue hugging your sides.
  • Be neutral in that position and don’t crank your neck with a sharp gaze on the floor.
  • Leave your self at least for 20-30 seconds.

3. Balasana

Yoga for Back Pain

Balasana is an easy yoga asana that can even be performed by beginners. It comes from Sanskrit word bala means “child” and asana means “posture” and referred as child’s pose in English. This pose is beneficial for relaxation, stretching, blood circulation of body. This pose elongates, decompresses and aligns the spine and helps alleviate stress, calms the mind.

Steps To Do:

  • Sit on your heels on your yoga mat or ground.
  • Keep your knee together.
  • Slowly bend yourself forward and touch the floor with your head.
  • Place your hands or arms back alongside of your body facing upwards.
  • Be in this position for 1-2 minutes then stretch and relax your body.

Yoga For Lower Back Pain

1. Trikonasana

Yoga for Back Pain

Trikonasana which is also known as “Extended Triangle Pose”. Extended Triangle is good for lengthening the spine and strengthening the thighs and torso. It activates your core muscles and increases stability. Trikonasana is a Sanskrit word which is combination of two – Tri means “Three sided” and Asana means “Pose”.

Steps To Do:

  • First stand with your feet and maintain a long gap between legs.
  • Take a deep breath, then exhale as you bend your body at the hip joint at one side.
  • Reach your right arm down to your right foot, then grab your ankle toe using your right hand.
  • Stretches the another hand upward and make sure it to be straight.
  • Hold this position for 30 seconds or more and repeat as per your reliability.

2. Adho Mukha Svanasana

Adho Mukha Svanasana also known as “Downward Facing Dog” is the most basic and widely-used yoga pose. The name Adho Mukha Svanasana is Sanskrit words which is derived from adhas means “down”, mukha means “face”, Svana means “dog” and asana which means “pose”. This is one of the pose that we practice during Surya Namaskar. This asana long-established resting position and helps to maintain the circulation of blood and reduces back pain.

Steps To Do:

  • Begin to sit in Vajrasana
  • Place your hands on your yoga mat. Make sure fingers separated and pressing equally into the floor.
  • Now move your legs back and tuck your toes.
  • Slowly lift yourself up and focus to lift your hip back lengthening your spine.
  • Keep your heels up and do not loose your stomach area.
  • Drop your head completely down without.
  • Then drop your heel slightly down without bending your knees and press your heels into the floor. Hold the pose for 30-40 seconds.
  • This feels immense stretch in your whole body. Now come back to Vajrasana posture and relax.

3. Marjaryasana

Yoga for Back Pain

This asana is supreme among all the other poses of yoga for back pain the person who is suffering from unwanted achy back. Marjaryasana is a core asana that is one of the most fundamental poses for sore back. The name comes from the Sanskrit Marjari, meaning “cat”, and Asana meaning “pose.” The cat-cow pose improves blood circulation and it helps in relieving back pain and stress.

Steps To Do:

  • Start on your hands and knees in a table position as your wrist is below the elbow in the same line.
  • Move into cow position as you inhale drop your stomach area towards mat or ground and look up.
  • Then lift your head, tailbone and torso.
  • As you exhale, make a arch like structure with your back like a cat and tuck your chin on the chest. This is called cat position.
  • Concentrate on breathing while doing the position.
  • Now after 2-3 minutes you can relax.

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