Best Yoga Poses To Relieve Lower Back Pain

Best Yoga Poses To Relieve Lower Back Pain

Best Yoga Poses To Relieve Lower Back Pain, It has given us the key to curing all the symptoms and side effects of a lifestyle that we have violated enough. In the difficult daily routine of long hours of chair work, our spine is overloaded more than its limit of resistance. We take a little less privilege to care because the problem with the spine does not manifest itself physically. It does not disturb our physical appearance and is ultimately overlooked. If it is neglected for long, it can lead to long-lasting chronic problems.

Simple Yoga Exercises to Relieve Low Back Pain

The most sensitive issue in personal health these days is waist growth. Follow up with these Best yoga poses to relieve lower back pain .

  1. Padangusthasana (big toe pose)
  2. Setu Bandha Sarvangasana (Bridge Pose)
  3. Sukhasana (plesant pose)
  4. Adho Mukha Svanasana – (Downward Facing Dog Pose)
  5. Uttana Shishosana (Extended Puppy Pose)
  6. Ardha Uttanasana (Half Forward Bend)
  7. Salamba Sarvangasa (Supported Shoulder Stand)
  8. Salaba Sirsasana Alamba (Supported Headstand)
  9. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
  10. Dandasana (Staff Asana)

Padangusthasana (big toe pose)

There are different yoga postures for low back pain relief that can be included in your lifestyle. The first and easiest to start with is PADANGUSTHASANA. In this pose, you should start with a standing pose. Keep your whole body aligned on the vertical radial axis. As you inhale, lean forward with your head and shoulder as one unit. Raise your hands above your head. Touch your big toe with your fingers and try to stay in place for a while. On the exhale, slowly return to the upright posture.

Setu Bandha Sarvangasana (Bridge Pose)

This asana begins with a supine position. Then slowly bend your knees and bring them closer to the hip line. Raise your spine in an arched motion and place your palms under your pelvic bony region. Squeeze one palm with the other. Support your posture on your shoulders. Keep your upper arms below your shoulders for support. Stay in this position for a few minutes and relax. Repeat the same 6-7 times.

Sukhasana (pleasant pose)

This is the meditation pose. Beginners are advised to start with this particular pose. It is the simplest position but the most difficult. This involves sitting in a normal position with your legs crossed and your spine straight. Your mind must be focused and free from all negative energies. Breathing should be normal. You should remain seated in this posture while you are in the comfort zone.

Adho Mukha Svanasana – (Downward Facing Dog Pose)

There are many exercises to relieve low back pain. It is a very beneficial pose for relieving back pain. You have to lie down in a supine position, then slowly raise your spine, forming a mountain dome. You must force your hands on the ground. And the feet should be aligned so that they point towards the face. Stand in this position, breathing deeply for a few seconds. Relax and rehearse and reduce stress and anxiety.

Uttana Shishosana (Extended Puppy Pose)

Kneel with both hands and legs. Shift your posture so that your elbows rest below your shoulders and your buttocks are above your bent knees. Stretch your hands forward. The full stretch of the spine can be felt by tilting the head, touching the ground. The neck is relaxed but the arms must remain active at all times, the elbows never. Touch the ground.

Ardha Uttanasana (Half Forward Bend)

Ardha uttanasana is the best exercise for low back pain. In this pose, we begin with the uttanasana pose. Press your toes firmly on the floor along your feet. Inhale and arch your upper body as far away from your thighs as possible. Raise your spine forward and form a D. Keep your head forward. Stay in this position for 30 seconds and relax. Repeat this posture workout 3-4 times initially. This pose should be practiced with caution. Your entire body should arch until individual flexibility allows.

Salamba Sarvangasana (Supported Shoulder Stand)

It is an ideal asana to alleviate spinal problems. It is also useful for straightening the spine and tightening the back muscles. Lie comfortably on your back. Raise your calves slowly. Lift your hips and thighs with your legs. Support your back with your hands. Your elbows should touch the ground. Try to achieve a straight line alignment with your body as a whole. If you are having difficulty performing this asana on the floor, feel free to use a thicker base such as a yoga mat or blanket for balance.

Salamba Sirsasana (supported Headstand)

This asana begins with an initial cat pose. Slowly bring your knees to your chest. Try to transfer your body weight to your head. Don’t lift both legs together. Begin balancing the weight on your head and one leg by first lifting the other leg into the air. Then aim to lift the second leg. This asana can be very risky if done recklessly. Concentrate with your whole mind on the poses. It is best to perform this asana in the presence of an assistant. Gradually one can master this asana through continuous practice. It is very useful in yoga for low back pain.

Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

This asana can be performed for instant back relief. To continue this asana, you may need a belt. Begin with a lying position on your back. Slowly bring your right leg closer to your chest. Tie the belt around the foot. Raise your leg in the air and straighten your knees with the belt. Hold this position for a while, then relax. Follow the same steps for the left foot. This asana allows for equal relaxation on the back. This is great for relieving lower back pain.

Dandasana (Staff Asana)

This asana is a seated asana posture. This involves sitting with your hips firmly on the floor and your legs actively aligned in a straight line. Place your arms next to your side ribs. Push your palms into the ground next to your hips. Make sure your spine is perfectly straight. Stay in this position for about 30 to 40 seconds. Relax and repeat.

These are yoga exercises for low back pain. All of these poses are great for strengthening your back. They help to cope with the habitual sedentary lifestyle. One thing to keep in mind when performing all of these asanas is that your spine must be active and upright. Leave your comments for any information on these yoga asanas.


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