YOGA ASANAS FOR BACK PAIN

"You are only as young as your spine is flexible"

.... Joseph Pilates....

If you often struggle with back ache problem, you’re not alone. Lots of people face this issue. Back pain is one of the most common chronic pain among adult's nowadays. 

Hii there! I am Priyanka.V and in today's article I will be sharing some backbend asanas to cure back ache problem. 

Backbends increase every aspects of your health as they allow your nerves to work better and decrease your biological age.

There are many asanas to cure back ache.But today I will be sharing with you a few easy and immensely effective asanas for curing your backache. So let's get ready and waive a good bye to backache.

1) BHUJANGASANA (COBRA POSE).

2) SETU BANDHASANA (BRIDGE POSE).AND

3) BALASANA (CHILD POSE).

1)   BHUJANGASANA (COBRA POSE):

BHUJANGASANA (COBRA POSE)

The name is derived from the Sanskrit word 'Bhujanga' which means 'Snake' and 'Asana' which means 'posture'.

This is one of the rejuvenating exercise that resembles the posture of cobra and is great for reducing the stiffness of the lower back.

It helps to open up the chest and shoulders and improves your breathing pattern.

HOW TO DO BHUJANGASANA (COBRA POSE):

a) Lie down on your abdomen keeping heels and toes together knees straight and chin on the ground.

b) Now slowly bring your hands next to your chest.

c) Inhale, lift your chest up off the floor by straightening your arms, lift the torso from the waist up off the floor arching the spine backwards.

d) Tilt the head as far back as possible and hold the posture for the duration of atleast 60 seconds.

e) Exhale and reverse to the position as in point (a)

f) Repeat thrice.

BENEFITS OF  BHUJANGASANA ( COBRA POSE):

a) Helps in strengthening and improving the flexibility of back muscles.

b) Helps in improving posture of your back and shoulders.

c) Relieves depression and fatigue.

d) Excellent to promote fertility and reduce menstrual pains.

e) Improves your breathing pattern.

f)  It gives good shape to your abdomen.

g) Strengthens your shoulders, chest, back and buttocks.

 

2)  SETU BANDHASANA (BRIDGE POSE):

SETU BANDHASANA (BRIDGE POSE)

Derived from the Sanskrit word 'Setu' meaning 'bridge' and 'Bandh' meaning 'lock'.

It is a classic backbend that helps to open the chest and stretches thigh muscles.

This pose brings flexibility to the spine, neck, arms, hip and shoulder joints.

HOW TO DO SETU BANDHASANA (BRIDGE POSE):

a) Lie down on your back.

b) Now put your feet on the ground near the butt.

c) Slowly raise your body ,hip region high off the floor as much as you can. (This helps to resolve the tensions in the upper Body.)

d) Hold it for 60 seconds and then slowly return back on the floor.

e) Rest for a while and then again Repeat the procedure. 

BENEFITS OF SETU BANDHASANA (BRIDGE POSE):

a) Improves the posture.

b) Stretch the hip flexors.

c) Alleviate back pain.

d) Keeps the brain and heart healthy.

e) Gives good stretch to muscles of gluteus, back, and hamstrings.

3) BALASANA (CHILD POSE):

BALASANA (CHILD POSE)

One of the resting pose that we usually do as a counter asana for various asanas practice.

It enables you to reconnect to your inner child.

It is one of the best relaxing asana everyone loves to practice.

HOW TO DO BALASANA (CHILD POSE):

a) Sit in the vajrasana pose ( i.e. on your heels).

b) Keep your spine neutral and spread your knees hip- width apart.

c) And then slowly raise your hand and move forward place the palms in front of you extending your arms as much as possible.

d) Rest in the pose for as long as needed.

BENEFITS OF BALASANA (CHILD POSE):

a) The benefit of this posture is linked to the entire digestive system.

b) This asana is super calming for the mind.

c) It Elongates the lower back. 

d) It gives you physical as well as mental relaxation.

e) Relieve anxiety, alleviate stress and also helps fight insomnia.

f) Relaxes abdomen.

g) Enhances blood circulation.

h) Most importantly, relieves back ache.

Note: Avoid forward bending postures if you have severe back ache. 

Consult a doctor before beginning an excercise regime.

  

A regular practice of these asanas can also reverse the harmful effects of physical aging. 

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Child pose, my favourite❤️. Which one is your favourite??? comment me in the comments section below.

If you have any query related to this feel free to ask. Would love to answer all your queries.

Thank you.

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