Pranayama, the breathing exercises of yogaOctober 14, 2017
Be your best: practice yogaOctober 14, 2017
A backache has become a standard issue for most people who work on the computers and smartphones. Spending long hours working on a laptop can take a toll on your lower back spinal area, and if not acted upon immediately, it can get aggravated and become a lifelong problem. This issue is not just experienced by an average person with a sedentary lifestyle working a nine to five job every day but also by athletes.
Irrespective of your lifestyle, a back pain can strike anyone and instead of going for the predictable meds and painkillers, did you know that a few yoga postures can help you get rid of that pain forever?
5 best yoga postures to cure your sore and smarting back
One common point to remember during the practice of all these yoga poses is to breathe deeply in and out in a normal fashion.
- Supine Hamstring Stretch: This is an excellent yoga posture designed to cure your back pain with ease. To practice this posture, lie down on your back with one leg straight and raise the other until it faces the ceiling. Put a strap on the ball of your feet and press out both your heels outward toward the ground. Hold the pose for 3-5 minutes and then switch to the other leg. The noteworthy point is that if you feel too much stress on your back, simply raise your other foot, bend the knee and place it on the ground.
- Two-knee twist: For this pose, you simply need to lie down on your back and bring your knee into your chest. Also, extend your arms out to form a T. Then exhale and lower your knees to the right side of the ground. Do not move your shoulders and ensure that they are pressed firmly on the ground. Now do the same with the left side and hold each pose for 2-3 minutes.
- Cat-Cow Pose: This is one of the simplest postures, but it can do wonders in making your spine strong. This Yoga posture works on your entire spine through subtle movements. You need to start with a table-top position. As you inhale, lift your chest up, tighten your buttocks and raise your chin while tilting your head backward. As you exhale, look towards your chest and drop your chin while arching your back as much as you can. During exhalation, you can relax your buttocks. You can repeat it 5-6 times every day for a healthy and strong spine. It releases all the tensions that you accumulate while sitting for long hours.
- Downward Facing Dog: This posture helps in pumping more oxygen into your body and refreshes your body completely. It increases the blood flow in your body and strengthens your spine. To get into the posture, you start with your hands and knees. You need to make sure that your wrists are aligned and are under your shoulders while your knees are under your hips. Once you are in the posture, keep stretching your shoulders and your hips upwards. Distribute your weight through both your hands and stretch out all your fingers. Remember to keep breathing while you are in the posture. You can hold the posture for 5-10 breaths every day to rejuvenate your spine.
- Fish pose: You must work with your legs in the fish pose. This posture works wonders for the spine and your entire back. To practice this posture, lie down on your back and bend your knees with your feet placed firmly on the ground. Now gently lift your pelvis off the floor while inhaling. Slide hands below your buttocks and then place them in your hands. Now straighten your legs with your feet stretched outward and arch your back as much as you can. Hold the pose for 2-3 minutes and then rest in Shavasana.
Yoga is one of those healthy and life-changing practices that should be employed in your everyday life and should not just be kept as a last resort to cure body aches. Nevertheless, practicing these five yoga poses anytime of the day will cure your backache for good!