9 years ago
Yoga and You
Yoga Poses for Lower Back Pain
9 years ago | Yoga and You
DESCRIPTION
Lower back pain is one of the most common reasons for visiting the doctor. Due to a poor diet and lack of exercise this risk can increase by the day. Relieving lower back pain with Yoga is the best option. Today in 'Yoga and You' we will see few asanas which can help to reduce your Lower Back Pain.
Bharadvajasana
The seated twist or the Bharadvaja’s Twist, as many call this asana, is a simple seated yoga asana that not only has multiple benefits but can also be done by absolutely anyone.
How to:
Sit on the floor with your legs stretched out in front of you. Bend your knees and bring them close to your left hip. Inhale and stretch your spine. Exhale and twist the upper body towards the left. Place your right hand on the floor, and your left hand on the right thigh or knee. Turn your head to look back.
Why to:
It stretches the spine, shoulders and hips. It massages the abdominal organs and improves digestion. It reduces stress and is useful for strengthening the lower back during the second trimester of pregnancy.
Urdhva Mukha Svanasana
This asana is named Urdhva Mukha Svanasana, literally translated into Upward Facing Dog Pose because it resembles a dog stretching upwards.
How to:
Come onto all fours on the mat, your shoulders directly above your wrists and your hips above your knees. Lay your feet flat on the ground and lower yourself to the ground, by bending your arms at the elbows. Gently, walk your palms back a step slightly below your chest. Roll your shoulders back and lift yourself off the ground, arching back.
Why to:
It improves posture, strengthens the spine, arms, wrists and stretches the chest, lungs, shoulders, and abdomen. It stimulates abdominal organs and helps relieve mild depression, fatigue, and sciatica.
Supta padangusthasana
Supta Padangusthasana also known as Reclined Hand to Big Toe Pose gets its name from the three Sanskrit words Supta (Reclining), Pada (Foot), Angusta (Big Toe) and Asana (Pose).
How to:
Lay down with your feet flat against the wall. Fold one of your legs and place a ribbon at the bottom of your feet and stretch your leg again. Use the ribbon and slowly pull your leg, lifting it all the way up.
Why to:
Supta Padangusthasana is an excellent way to develop flexibility in your hamstring muscles and the back of your legs without placing any strain on your back since your back is well-supported and kept straight by the floor.
Pigeon Pose
Eka Pada Rajakapotasana or One-Legged King Pigeon Pose is an asana that is performed in the seated position. It is a backbend that causes the chest to puff up, therefore making the practitioner resemble a pigeon.
How to:
Start off on your fours. Slide your right knee forward, and place it between your hands. Stretch your left leg backwards. Press your palm on your butt and push your thigh muscle down towards the ground. Place your palms on either side of your right leg, push your palms and drop your neck. Arch back. Bring your leg up, bending at the knee. Place your foot on your head.
Why to:
It helps to stretch the entire lower body. It massages the abdominal organs, thereby improving digestion. It relieves back problems and strengthens the back. It also improves the functioning of the urinary and reproductive systems.
Utthita Trikonasana
Utthita Trikonasana, also commonly known as the Extended Triangle Pose, is a standing pose. This pose focuses more on the thighs and has many health benefits to offer.
How to:
Standing straight on the yoga mat. Place your hands on your hips. Place both your legs apart. Raise both your hands. Now, slowly push yourself forward and bend your upper body. Hold on to your left foot with your left hand with right hand raised up and pointing towards the ceiling. Turn your head to look at your hand.
Why to:
It helps to relieve stress and stretches and lengthens various parts of the body. Therapeutically, it is good for strengthening the core and legs.
Bharadvajasana
The seated twist or the Bharadvaja’s Twist, as many call this asana, is a simple seated yoga asana that not only has multiple benefits but can also be done by absolutely anyone.
How to:
Sit on the floor with your legs stretched out in front of you. Bend your knees and bring them close to your left hip. Inhale and stretch your spine. Exhale and twist the upper body towards the left. Place your right hand on the floor, and your left hand on the right thigh or knee. Turn your head to look back.
Why to:
It stretches the spine, shoulders and hips. It massages the abdominal organs and improves digestion. It reduces stress and is useful for strengthening the lower back during the second trimester of pregnancy.
Urdhva Mukha Svanasana
This asana is named Urdhva Mukha Svanasana, literally translated into Upward Facing Dog Pose because it resembles a dog stretching upwards.
How to:
Come onto all fours on the mat, your shoulders directly above your wrists and your hips above your knees. Lay your feet flat on the ground and lower yourself to the ground, by bending your arms at the elbows. Gently, walk your palms back a step slightly below your chest. Roll your shoulders back and lift yourself off the ground, arching back.
Why to:
It improves posture, strengthens the spine, arms, wrists and stretches the chest, lungs, shoulders, and abdomen. It stimulates abdominal organs and helps relieve mild depression, fatigue, and sciatica.
Supta padangusthasana
Supta Padangusthasana also known as Reclined Hand to Big Toe Pose gets its name from the three Sanskrit words Supta (Reclining), Pada (Foot), Angusta (Big Toe) and Asana (Pose).
How to:
Lay down with your feet flat against the wall. Fold one of your legs and place a ribbon at the bottom of your feet and stretch your leg again. Use the ribbon and slowly pull your leg, lifting it all the way up.
Why to:
Supta Padangusthasana is an excellent way to develop flexibility in your hamstring muscles and the back of your legs without placing any strain on your back since your back is well-supported and kept straight by the floor.
Pigeon Pose
Eka Pada Rajakapotasana or One-Legged King Pigeon Pose is an asana that is performed in the seated position. It is a backbend that causes the chest to puff up, therefore making the practitioner resemble a pigeon.
How to:
Start off on your fours. Slide your right knee forward, and place it between your hands. Stretch your left leg backwards. Press your palm on your butt and push your thigh muscle down towards the ground. Place your palms on either side of your right leg, push your palms and drop your neck. Arch back. Bring your leg up, bending at the knee. Place your foot on your head.
Why to:
It helps to stretch the entire lower body. It massages the abdominal organs, thereby improving digestion. It relieves back problems and strengthens the back. It also improves the functioning of the urinary and reproductive systems.
Utthita Trikonasana
Utthita Trikonasana, also commonly known as the Extended Triangle Pose, is a standing pose. This pose focuses more on the thighs and has many health benefits to offer.
How to:
Standing straight on the yoga mat. Place your hands on your hips. Place both your legs apart. Raise both your hands. Now, slowly push yourself forward and bend your upper body. Hold on to your left foot with your left hand with right hand raised up and pointing towards the ceiling. Turn your head to look at your hand.
Why to:
It helps to relieve stress and stretches and lengthens various parts of the body. Therapeutically, it is good for strengthening the core and legs.