The modern lifestyle, work stress, long working hours, bad posture have led to causing certain aches and pains in our body…
that hamper our productivity and we all have fallen prey to back pain at some point or the other.
But hey every problem has a solution and specially if we have yoga in our lives.
Practice these simple yoga poses to relieve back pain.
All back bends stimulate the central nervous system, stimulate and energize the body, strengthen and mobilize the spine, and stretch the front body. Deeper backbends such as Urdhva Dhanurasana may be contraindicated for those with high or low blood pressure.
1) BHUJANGASANA – COBRA POSE
As described above, in Cobra the legs stay on the floor and the upper body curls up. The height of the upper body may vary from quite low, to all the way up with arms straight, depending on spinal flexibility and strength. Take care to anchor the feet, legs, and tailbone, and to lift and open the chest, rather than to bend only from the lower back. Keep the shoulder blades on the back and the colour bones broad. The gaze may be forward or up, so long as the neck is long and not compressed.
2) USTRASANA – CAMEL POSE
Stand on your knees, at hip width apart, with toes pointing straight back behind you, or toes turned under so heels are elevated. Pressing your tailbone down and forward, lift the belly and the chest, taking arms
behind you to grab the heels. Keep the hips right over the knees and drop your head back. Make sure the hips do not drop back behind the knees
3) SETU BANDHASANA – BRIDGE POSE
Lying on your back with knees bent, place your feet flat on the floor near the buttocks at hips width apart. Keep arms down by your sides and push off the arms and feet to lift the hips up high until you are resting on the feet, shoulders, and back of the head, but not the neck. You may choose to interlace the fingers together behind your back and roll the arms and shoulders together behind you. No part of the spine should be touching the floor. Take care that knees stay hip width apart and are right above the heels, feet parallel.
4) URDHAVA DHANURASANA – WHEEL POSE
Lying on your back with knees bent and feet on the floor near the buttocks, raise your arms, bend your elbows, and place your hands on the floor by your ears, fingers pointing in toward the shoulders. Both feet and
hands should be wide apart. On an inhale lift your hips and press down on your hands, placing the top of the head on the floor briefly. Next, on an inhale, straighten your arms, lifting your head, and raising the hips high. With practice you can walk your hands and feet closer together. Tuck your chin and reverse the steps to come down. Wheel should not be practiced until the shoulders are open and prepared. Shoulder blades must stay on the back and arms must stack right over the wrists. If there is wrist or lower back pain, look to the shoulders as the area to work on.
Twists increase spinal health while squeezing the pelvic and abdominal organs, flushing them with blood. Increased suppleness and blood flow to the spine raise energy levels and encourage detoxification. Twists may be contraindicated during severe headache or migraine, and some teachers may discourage twisting during menstruation. Deep twists should be avoided during pregnancy.
5) ARDHA MATSEYENDRASANA – HALF-SPINAL TWISTING
While sitting to the right of the feet, take your left foot and cross it over the right knee, placing the sole of the foot on the floor outside that knee. Twist to the left, supporting yourself from behind with the left hand on the floor, and reaching the right arm up and around to the outside of the left knee to create further leverage for the twist. Look over the left shoulder. During pregnancy, modify by twisting away from the top leg, rather than toward it. This will allow for a spinal twist without the abdominal compression.