Yoga For Healthy Life: 5 Yoga Poses For Relieving Back Pain

Yoga for the lower back: 5 postures to relieve discomfort

5 Yoga Poses For Relieving Back Pain

Back pain? According to A G study on lower back pain, we have a probability of between 70 and 85% of suffering from this ailment at some time in our life, we are going to have lower back pain than it is for the lottery. The good news is that by spending a few minutes doing this specific yoga routine for the lower back, you will see how you reduce the discomfort and avoid major ailments.

And, because of our lifestyle we are hours in the office sitting in front of the computer or spend long days standing, both for one or another case, the lumbar spine is the one that suffers most, since it is receiving the weight of our body above and impacts below.

In yoga there is a wide variety of asanas with which you will be able to download the lower back

I have chosen these because they are simple to execute and that they complement each other very well to stretch both the lower back and buttocks and hips, yes also the hips, because if the flexor muscles of the hip are shortened it causes low back pain and this is something that many times is not taken into account.

Let's start with Bidalasana, the cat:

As I told you in this post about this asana, it is considered one of the basic postures but, for me, it is one of the most beneficial postures, since you are going to give mobility to the column that you do not have during the day and it will also Help center the mind.

Place yourself in a table position, with your hands under your shoulders and your knees under your hips. Inhale and take your body to the position of Cow, look and coccyx to the sky with the vertebrae in extension. Exhale and go to the position of Jack, round your spine, push with the vertebrae to the sky and turn your hip so that the coccyx and nose look at each other. Perform the posture slowly and consciously, accompany all the movement with the breath, that is harmonic, that is to end the posture when your lungs are full or empty, in this way we ensure that the spine is receiving oxygen

Adho Mukha Svanasana

Also known as the upside down dog or the inverted grape. With this posture you will stretch the entire posterior chain of your body, from the heels to the shoulders: The spine muscles lengthen, tensions are released and the back of your legs are stretched favoring blood flow.

From the table position, we support the toes and inhaling we begin to raise the hips to the sky stretching our legs, do not worry if at first you have to keep the knees slightly bent or the heels do not touch the floor, the important thing is to keep the hips up and the entire column is in line, looking for the shape of a triangle. Hold the pose for five full breaths.

You can do this dynamic posture with it you will be able to release the tension of the hips and you will increase their mobility and flexibility. Inhale and bend one knee slightly and push with the other heel toward the floor, exhale and stretch the knee. Perform these movements for three full turns.

Ardha Matsyendrasana

With this twist we unload the tensions of our back from the dorsals. You will alleviate and reduce low back pain and also of sciatica and pyramidal, which the latter can produce a false sciatica .

From the position of Dandasana, also called the posture of the cane, sitting, flexes the right knee and passes the foot over the other leg to support it at the height of the other knee. With the spine fully aligned, inhale and rotate the torso to the right side to take with your elbow or left hand the right knee and the other arm supports behind the body, expanding the chest.

Keep your left foot in dorsal flexion, this will help release the sciatic nerve.

Stay in this posture for five full breaths, and feel how your body is accommodating in the asana. Perform the posture on the other side.

Eka Pada Rajakapotasana

If the name is long and unpronounceable, you can also call this position "the dove." This is a fantastic asana to stretch the flexors of the hips , which, as I said at the beginning, many of the lumbar ailments are produced by the shortening of this musculature, produced by long sitting days. With Eka Pada Rajakapotasana you will also unlock both the gluteus and the pyramidal. These muscles if they contract can cause ailments similar to sciatica.

From the neutral cat position, bring your right knee to the right hand and try (to the best of your ability and always respecting the limits of the body) to bring the right foot to the left hand. Extend your left leg and go walking with your hands until you lie down.

Take five full breaths in this posture. Slowly reverse the movements to start executing the posture with the other side.

Pavanamuktasana

To put the lower back in its place and especially when you have been standing for many hours, Pavanamuktasana is a great posture, you will feel immediate relief and it is very simple.

Lie on your back, bend your knees and bring them to your chest, hug them above your knees, if you don't arrive you can take them behind your knees. You have to feel that your entire back is resting on the mat, so relax your shoulders and keep your hips from rising.

Make deep breaths and on the exhale try to bring the knees closer to the chest avoiding separating the hips.

This posture is also known as the "posture of release of the wind." If you have to find out why it is called that, you better find out in your home and not practicing in a crowded room

Finally, rest in Savasana , lying on the mat with arms and legs apart, and let your body assimilate the yoga session. Breathe consciously and feel the full benefit of asanas.

By regularly practicing this series of yoga for the lower back you will see how your ailments are reduced. Do you do any other other asana that helps you relieve low back pain? Tell us and share your experience.

Learn to know more about health relative tips so you can visit our yoga school in rishikesh & join our yoga teacher training course.

Yoga For Healthy Life

5 Yoga Poses For Relieving Back Pain

Yoga for the lower back: 5 postures to relieve discomfort

5 Yoga Poses For Relieving Back Pain

Let's start with Bidalasana, the cat:

Adho Mukha Svanasana

Ardha Matsyendrasana

Eka Pada Rajakapotasana

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