Easy yoga postures to gain lasting relief from back pain
In the modern day’s hustle bustle, back pain is a common ailment that people have to deal with. There are several factors that can contribute to it, the most common being bad posture, incorrect sleeping angles, wrong weight training instructions and lack of everyday exercise. Folks who are obese and have excessive tummy fat can also trigger a back pain owing to the extra weight their core has to support. Opting for yoga can be a great way to relieve this pain while strengthening your core. Apart from making your spine stronger, these exercises can also build your hamstrings, reduce your stress levels and keep you calm and also improve blood circulation for overall well being. Remember to wear comfortable clothing that allows you to stretch and take a few minutes to gather your breath and keep your mind thought-free before starting the postures.
Vrikshasana (Tree pose)
This pose strengthens the back muscles. It also elongates the spine and helps in correcting the posture of the body to relieve back ache.
Start in a standing position with your hands to your sides and legs put together.
Inhale deeply and bend your right knee and raise your right heel to lie flat against the left thigh. Balance your body and ensure that the left leg, spine and neck are in a straight line.
Raise your hands above the head to join the palms together. The act of joining the palms together is known as Namaskar mudra. Exhale.
Keep your focus on an object that is in direct line of your vision while the head is erect and breathe deeply for 15 seconds. Feel the muscles stretch and relax with every breath.
While exhaling, let the hands fall slowly to the sides and bring the legs back to the starting pose. Repeat the steps with the left leg.
Tadasana (Mountain pose)
This is a simple pose that helps in stretching the back muscles, refining the spine and relieving stress.
Start in a standing position with your hands to your sides and feet spread out at shoulder width.
Take a deep breath in and raise your head, hands and ankles upwards. Balance yourself in this position for 15 seconds whilst holding your breath. If you feel like you can’t hold your breath that long, do it for as long as you can. In time, your breathing will get better.
Relax and return to starting position while exhaling.
Utthita Trikonasana (Triangle pose)
This posture opens the chest, shoulders and hips and aligns them to create better posture of the body. It also tones the calf and groin muscles and relaxes the body to promote overall wellness.
Stand straight with your hands by the side of your body and legs apart at shoulder width.
Turn your left foot outwards and stretch out the left leg to form a triangle with both the feet and pelvis.
Take a deep breath in and raise your right hand over your head and let the left hand touch the left foot. If you are trying this for the first time and can’t keep balance, you can use a block or brick as support for the left hand. With practice, this pose will become easier to do.
Exhale and turn your head to look up at the right hand which is raised over the head. Stay in this pose and breathe deeply for 8 to 10 seconds.
While exhaling, relax and lift your body and pull in the left leg to return to the starting position.
Repeat the steps on the other leg. Ensure that the spine remains erect through the entire asana.
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