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7 Yoga Poses to Reduce Back Pain

Yoga can help manage your back pain by strengthening your back and hamstrings, enhancing the flexibility of your spine and improving blood circulation levels.

Here are seven amazing yoga postures that work wonders for your back:-

1. Adho Mukha Svanasana (Downward Facing Dog Pose)

Considered the quintessential yoga pose, Downward Facing Dog pose provides a total body stretch and specifically targets the back extensors. The entire spine is stretched and decompressed in this position.
When doing the pose, focus on straightening your back as much as possible while lifting your hips and pushing the heel of your feet towards the ground.


2. Ardha Matsyendrasana – (Sitting Half Spinal Twist)

This pose helps in getting rid of back pain as it increases the flexibility of your upper body. Not only does the pose increase blood circulation to the spine and back, it also improves your posture and spine mobility.
Sit erect with your legs stretched out. Interlock your left ankle against the right knee. Twist your trunk to the left while lifting the right hand, bent at the elbow. Allow the elbow to rest on the folded left knee. The left hand should be placed a little behind your body, palm resting on the floor. Hold the position for about 15 counts before relaxing. Repeat the same procedure with the other side.


3. Balasana – (Child’s Pose)

Child’s Pose is considered to be an amazing way to relax as it can stretch your entire back and your hips. Start by balancing on all fours, keep your arms forward and sit back so your butt is resting just above your heels. Hold and breathe deeply. The more you extend in either direction, the more you would feel relief from back pain.


4. Bhujangasana – (Cobra Pose)

This pose strengthens the back muscles & spine.
Lie down in supine position on the floor with your legs pointing out, heels in contact. Bring your hands on either side of the chest while resting your palms on the floor, in line with your chest. Taking a deep inhalation, move your head and shoulders backward, without exerting pressure on the palms, just up to your navel. Hold the pose, breathe for a count of 10. Exhaling deeply, relax and come back to the initial position.


5. Dhanurasana – (Bow Pose)

Lie down with your face towards the ground and reach your hands toward your ankles. Slowly lift your chest and thighs away from the floor by drawing your chest forward and the back of your thighs toward the sky. This posture is a wonderful way to strengthen the back muscles, but if you have a back injury, only practice this on Doctor’s advice.


6. Trikonasana – (Triangle pose)

Triangle pose helps strengthen your spine and stretches the hamstrings, calves, hips, and shoulders.
Straighten your right leg and reach your right hand forward and down towards the right leg. Make contact above the knee, on the shin, foot, floor or you can use a block and place your hand on it, near the front foot. Make sure that your left arm is up and the chest is open to the side.


7. Ustrasana (Camel Pose)

This yoga pose is great for fixing that stiff back from hunching over all day. To practice this pose, start on your hands and knees but lift your hands off the ground. Slowly bend backward and grasp your ankles while extending your head backward. Continue with deep breaths as you keep trying to lengthen and make your spine more flexible.


Dr. Sandeep Krishna is the fourth generation descendant of the Chingoli family, Beyond his bachelor’s degree in Ayurvedic Medicine (BAMS),he has finished his post-graduation specialized in Panchakarma.

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