Yoga pose for back pain : Best yoga for back pain

 

In this Article we will talk about "Yoga posture for back pain". A bad back posture may cause severe problem in your spine that is spine dysfunction, rounded shoulder, joint degeneration and also gives a bad personality.

So here we present some of the Best yoga poses to correct your posture and to reduce back pain.

1. Extended triangle pose

It helps in reducing back pain, neck pain. It provides strength to your spine, buttocks, shoulder, chest and legs too

How to do

a. Stand straight and keep the distance between your legs of 3-4ft.
b. Now turn your feet to 90° and the second one to 15.
c. Make the perfect balance.
d. now inhale and gradually exhale and at the same time start bending with the straight waist towards the ground and raise your right hand to upward direction and left hand to downward direction.
e. Now try to stretch the body as much you can do and keep your hand in  straight position.
f. As you inhale come up to the normal standing position.
g. Now repeat the same.

2. Cat cow pose

It provides strength and flexibility to your spine, shoulder and neck. it reduce back pain and neck pain. 

How to do

Sit on your palm(on all your four). Put your palm directly under the shoulder and knee under the hip.
Now as you start inhale as you look up and let your stomach go down and when you exhale as you look down and let your spine go upwards towards ceiling. Do this at least for one minute.

 

3. Cobra pose

It stretch your chest shoulder and abdomen. Also provide strength to your spine, helps to reduce back pain

How to do

a. First comfortably lay down on the mat
b. Put your palm on the floor directly under your shoulder, start bending elbow straight back and touch them to your side don't let them open.
c. Gradually inhale and start lift your chest in upward direction. Only upper part should be lift and lower ribs should touch the ground.
d. Now hold the position for long time(10sec) and then lay down and repeat the same.

4. Bridge pose

It stretches your spine and buttocks and may also relieve in back pain 

How to do

First lay down on your back, fold your knees and keep your feet 10-12 inches away your pelvis. Ankles should be placed directly under the knees. keep your arms close to the body with palm facing down.

now gradually inhale and slowly lift your lower and middle back in upward direction, gently roll the shoulder. touch the chest to the chin without bringing chin to your chest. put your weight on shoulder for support and make a balance. Hold the position for one or two minutes.