Do you suffer from severe back pain as you spend long hours sitting in your office or standing for a long time at work? Read on for some simple yet effective yoga postures which need just five minutes of your time daily, to help you get over that nasty back ache.
1. Marjariasana (Cat-Cow posture)
Start on your hands and knees, on an all-fours pose. Fingers should be spread open. Begin with the cow posture by inhaling and lifting your head and tailbone up and the belly and spine should be pushed towards the floor. As you breathe out, come to the cat posture by bulging out the spine, pressing through the shoulder blades with the head down. Take 5-10 breaths alternating between the two poses.
This simple posture helps in stretching the back muscles, hips and abdomen and makes the spine flexible. It helps heal lower back pain and sciatica.
2. Adho Mukha Svanasana (Downward Facing Dog)
Start on your hands and knees and slowly push your tail bone up with the knees away from the floor but still bent. The spine should be straight. Now gently straighten and stretch one leg at a time to form a triangle. Stay there for 5-10 breaths and repeat seven times.
It stretches and decompresses the spine effectively. Hamstrings are lengthened and blood circulation is enhanced. Helps in healing lower back pain.
3. Kapotasana (Pigeon Pose)
From Downward Facing Dog posture, gently bring your right knee forward, between the hands and rest them on the mat (almost perpendicular to the left leg) with the outer leg facing the mat. Make sure your left hip is pointing towards the ground and slowly stretch the left leg back as much as you can, keeping it straight. Stay there for 5-10 breaths. You can then try the posture with the opposite leg.
This posture is relaxing and effective in opening up tight hips. It also helps alleviate sciatic pain.
4. Uttanasana (Standing Forward Bend)
Stand straight with the feet hip distance apart. As you exhale bend forward and lower your torso toward the ground. If possible touch the legs with the belly. Either let your hands hang loosely towards the ground touching the feet lightly or grab the opposite elbows. Let your head hang loosely. Hold this position for 5-10 breaths.
This forward bend helps stretch the back muscles and lengthen the hamstrings. It also helps relieve lower back pain.
5. Supta Matsyendrasana (Supine Twist)
Slowly lie on your back and then bend your knees and pull them towards your chest. Now gently lower your knees to the right side of your body so that your right leg is resting on the floor while the left leg is stacked upon your right (both the legs should be still folded). Stretch your arms on either side with the face towards the left. Hold the posture for 5-10 breaths and then repeat on the other side. You can try the variant with just one knee folded, while the other knees lies on the ground straight and stretched.
This is a relaxing posture done towards the end of the practice. It is very beneficial for digestion and spinal flexibility. It also alleviates sciatica and lower back pain. You can also practice this for detoxifying and even treating insomnia.
Any Yoga posture must be done with complete awareness and mindfulness. Breathing is as important as the posture itself. So get going today and try out these humble exercises for a flexible and pain-free spine!
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