HomeLifestyle FashionYoga for Back Pain: Poses to strengthen and relax your spine -...
Back pain is a common condition that can be caused by a variety of factors, including poor posture, muscle imbalances, and injury. While medication and physical therapy can provide relief, yoga offers a holistic approach to back pain. flexibility, strength and relaxation. Here are some yoga poses that can help strengthen and calm your body: spine.

1. Cat-Cow Pose (Marjariasana)

This gentle warm-up pose helps relieve back tension and increase spinal mobility. Start on your hands and knees, then inhale as you lower your belly toward the floor, arch your back, and look up (Cow Pose). Exhale and round your spine towards the ceiling, tucking your chin (Cat Pose). Repeat this sequence several times, moving with your breath.

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2. Child’s Pose (Balasana)

Child’s Pose is a restorative pose that can help relieve lower back pain and stretch the spine. Kneel on the floor with your knees hip-width apart, then sit on your heels. Fold forward with your arms extended in front of you and allow your forehead to rest on the mat or a block. Breathe deeply and hold for a few breaths.

3. Downward Facing Dog Pose (Adho Mukha Svanasana)

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According to yoga guru Himalayan Siddhaa Akshar, founder of Akshar Yoga Kendraa, “This classic pose can help strengthen the muscles in your back and legs, while also stretching your hamstrings and calves. While on all fours, curl your toes down and lift your hips up.” Hold for a few breaths and pedal your legs to deepen the stretch, forming an inverted “V” shape with your body.

4. Grasshopper Pose (Salabhasana)

Locust Pose is an excellent way to strengthen the muscles in your lower back and improve your posture. Lie face up with your arms at your sides and palms facing down. Inhale and lift your head, chest, arms and legs off the mat and engage your back muscles. Hold for a few breaths, then exhale and release.

5. Seated Spine Twist (Ardha Matsyendrasana)

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Twisting poses can help relieve tension and increase spinal mobility. Sit on the floor with your legs extended in front of you. Bend your right knee and cross it over your left leg, placing your foot flat on the floor. Twist your upper body to the right, using your left hand on the floor behind you to support your right knee. Hold for a few breaths, then repeat on the other side.

6. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose can help strengthen the muscles in your back and improve spinal alignment. Lie on your back with your knees bent and your feet flat on the floor. Exhale and lift your hips off the mat, creating a straight line from your knees to your shoulders. Hold for a few breaths, then release.
Remember to listen to your body and change poses as needed. It’s also a good idea to consult a qualified yoga instructor, especially if you’re new to yoga or have a pre-existing condition. With regular practice, yoga can be a powerful tool for managing back pain and improving overall health.

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