05 yoga asana for back pain
Here are 5 yoga asanas that can help to alleviate back pain:
- Child’s Pose (Balasana): Kneel on the floor with your toes together and knees slightly apart. Fold forward, bringing your forehead to the ground and extending your arms in front of you. This pose gently stretches the lower back and can help to relieve tension.
- Cat-Cow (Marjaryasana-Bitilasana): Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (cat pose). This movement can help to increase mobility in the spine and relieve tension.
- Downward Facing Dog (Adho Mukha Svanasana): Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Lift your hips up and back, straightening your arms and legs to form an inverted V-shape. This pose helps to stretch the hamstrings, calves, and lower back, while also strengthening the upper body.
- Cobra Pose (Bhujangasana): Lie on your stomach with your hands under your shoulders, elbows close to your body, and your legs extended behind you. As you inhale, press into your hands and lift your chest off the ground, keeping your elbows close to your body. This pose can help to stretch the muscles in the front of the body and relieve tension in the back.
- Triangle Pose (Trikonasana): Start in a standing position with your feet wide apart. Turn your right foot out to the side and your left foot in slightly. Extend your arms out to the sides, and reach your right hand towards your right foot while keeping your left hand extended towards the ceiling. This pose can help to stretch the muscles in the legs and hips, while also lengthening the spine.
It’s important to listen to your body and not push beyond your limits when practicing yoga with back pain. If any pose feels uncomfortable, modify or come out of the pose. It’s also a good idea to consult with a healthcare professional before starting any new exercise program, especially if you have chronic or severe back pain.