5 Yoga Poses to Help Back Pain

By Grand Master AkshaNew Delhi, Nov 29, (IANSlife).Back pain is a leading cause of disability worldwide.

You can divide back pain into the cervical, mid-back (thoracic), lower (lumbar), and coccydynia regions (tailbone or sacral).Causes Bad posture, injury, muscle strain, or obesity can all lead to back pain.

To avoid straining your back, lift heavy objects safely by bending your knees.Avoid sitting in uncomfortable positions for too long.

Yoga as Therapy Yoga strengthens your spine and increases flexibility through specific poses.Along with regular yoga practice, you can also include walking and swimming.

Pranayama techniques such as Anulom Vilom and Bhastrika are highly recommended.To avoid straining your back muscles, lose any excess weight.

Yoga Asanas These asanas can be practiced by anyone, even beginners.Beginners should hold the pose for shorter periods of time initially, and then increase the duration slowly.

Talk to your doctor or physical therapist about which exercises are best for you.For up to 5 sets, Grand Master Akshar may share each asana holding 10 times.Bhujangasana (Cobra Pose), Lie on your stomach, with your palms under your shoulders.

Keep your feet together, and your toes on ground.Inhale, then lift your head, shoulders, and torso at a 30-degree angle.

Keep your navel low, your shoulders open and your head slightly elevated.Slowly exhale ad bring your torso down.

Bhujangasana Sarpasana (Snake Pose): Lie on your stomach, and then interlock your hands behind you.Inhale, then lift your torso up to your navel.Keep your feet flat on the floor.To release the pose, exhale.

Sarpasana Twisted Cobra Pose (Triyaka Bhujangasana: Lie on your stomach, with your palms under your shoulders.Your legs should be 2ft apart, with your outer toes on ground.

As you inhale, hold your breath and lift your torso.Next, turn your head to the left and look over your right shoulder at the heel.Inhale and move your torso forward.

As you inhale, hold your breath and lift your torso.Next, turn your head to the right and look over your left shoulder at the heel.Inhale slowly and exhale.

Twisted Cobra Pose Shalabasana (Locust Position): Lie flat on your stomach, with your palms under your thighs.Slowly inhale fully (Purak), hold your breathe (Kumbakh), and then lift your right foot up.Place your forehead or chin on the ground.Inhale, and then slowly release the breath to continue with the left leg.Shalabasana Setu Bandha Sarvangasana, or Bridge Pose: Lie on your back, with your feet flat on the ground.Inhale and push your tailbone up.Lift your buttocks off of the floor.Place your fingers together and extend your arms over your shoulders.

Lift your legs until your thighs are parallel to the ground.Place your knees on the heels.

Release by inhaling and bringing your spine down to the floor.Setu Bandha Sarvangasana These asanas are easy and can be done both in the morning or in the evening.

If you want to improve your spine health and prevent back pain, set aside at least 10-15 minutes each day.(IANSlife can also be reached at ianslife@ians.in Grand Master Akshar/t #Yoga #Poses #Pain #Delhi.