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Yoga is considered beneficial for keeping the body healthy. Perhaps this is the reason why yoga is said to be, “Do
yoga, stay healthy”. Yoga is considered as an effective remedy for all types of physical and mental problems. There are
some problems that badly affect the quality of life. We are talking about some similar problem ie back pain. This pain
affects our daily routine so much that it becomes difficult to get up, sit and even lie down. Although doctors
recommend many types of medicines to cure back, but this yoga poses for back pain can be a great option. Of course,
yoga can definitely reduce your pain, but for better relief, it is also important to change your food and lifestyle.
In this article, we will explain in detail about the benefits of yoga and yoga poses for back pain. First of all, we know
how to do yoga for back pain.
Table of Contents
1. How Does Yoga Help with Back Pain
2. 15 Simple Yoga Asanas For Back Pain
1. 1.Bhujangasana(Cobra Pose)
1. How to do yoga:
2. Precautions:
2. 2.Ardha matsyendrasana(Half lord of the fishes pose)
1. How to do yoga:
2. Precautions:
3. 3.Marjariasana( Cat Pose and Cat Stretch Pose)
1. How to do yoga:
2. Precautions:
3. 4. Adho Mukha Svanasana( Downward Dog Pose )
4. How to do yoga:
5. Precautions:
4. 5.Ustrasana( Camel Pose )
1. How to do yoga:
2. Precautions:
5. 6.Paschimottanasana( Seated Forward Bend )
1. How to do yoga:
2. Precautions:
6. 7.Pawanmuktasana( Wind-Relieving pose )
1. How to do yoga:
2. precautions
3. 8.Setu Bandhasana(Bridge Pose)
4. How to do yoga:
5. Precautions:
7. 9.Shalabhasana( Locust pose)
1. How to do yoga:
2. Precautions:
8. 10.Vrikshasana( Tree Pose )
1. How to do yoga:
2. Precautions:
9. 11.Dhanurasana( Bow pose )
1. How to do yoga:
2. Precautions:
10. 12.Garudasana( Eagle Pose )
1. How to do Garudasana:
2. Precautions:
11. 13.Ardha Pincha Mayurasana(Dolphin Pose)
1. How to do yoga:
2. Precautions:
12. 14.Baddha Konasana (Cobbler or Butterfly Pose)
1. How to do yoga:
2. Precautions:
13. 15.Bitilasana (Cow Asana)
1. How to do yoga:
2. Precautions:
3. Finally
Also, during Yogasan, the body remains in the correct posture, with the help of which relief of back and waist pain is
felt, because the pain in the back and waist is also due to sitting in the wrong way.
Apart from this, mental stress is also due to back and back pain, which can be overcome with the help of yoga.
Keep in mind that while doing yoga many times there can be increased back-related discomfort.
Therefore, before choosing Yogasan, be sure to consult a yoga expert. Also, do it under their supervision in the
beginning.
Below we will tell 15 yoga poses for back pain , which have been considered helpful for curing back pain.
15 Simple Yoga Asanas For Back Pain
1.Bhujangasana(Cobra Pose)
Bhujangasana can be performed to relieve back pain. Bhujangasana can relieve tension and cause back pain. Also, if
one’s back pain is increasing due to obesity or being overweight, then Bhujangasana can be beneficial. Regular
practice of bhujangasana can help reduce abdominal fat(1 (https://en.wikipedia.org/wiki/Abdominal_obesity)).
How to do yoga:
Now keep the palms close to the ground near the shoulders.
Then take a deep breath, raise your head up and look at the sky.
After lifting the part from head to navel, stay in this posture for some time while breathing and exhaling
slowly.
Give the body some rest and repeat this process again.
Precautions:
During the posture, lift the body as much as it can easily, with more stress, there may be muscle pain or
strain.
If you have a stomach operation, at least do not do this exercise for three to four months.
Pregnant women are also avoid it.
Ardhamatsyandrasana is also considered a good way to get relief from back pain. People doing back pain can reduce
waist and back pain by doing this asana. This yogasana can help maintain elasticity of the spine. Also improves
function of spinal cord and nerves. Performing this asana can bring flexibility to the whole body.
How to do yoga:
Now sit with the spine straight and spread both legs straight forward.
Now bend the right foot and take it from the top of the left foot to the side of the left knee.
Then, bend the left knee and place the heel under the right hip.
Now try to catch the right ankle by taking the left arm out from near the right knee.
Then slowly come to the starting posture and repeat this process from the other side.
Precautions:
People with peptic ulcer and hernia should not do this asana.
Avoid performing this asana even if you have undergone any surgery.
To do marjari asana, first of all sit on the posture of Vajrasana by laying yoga mats.
Now come on the hands and knees i.e. the body will look like a cat during this time.
Then take the breath down the spine and try to look backwards by raising the neck. Remain in this state for
a few seconds.
After that, exhale and tilt the head downwards while exhaling. Remain in this state for a few seconds.
Precautions:
Try not to do this asana if there is torment in the wrist and hands.
Do not press to bend your head too much during this easy. Tilt the head as much as it tilts.
This type of yoga is made up of four words. In this, adho means forward, mouth means face, dog is related to dog and
posture means posture. This means that the posture of the body is something similar during this asana, as the dog
stays in front of it while pulling its body. By doing this asana, your muscles can become strong and flexible.
Therefore, it is believed that doing this yoga relieves back pain.
How to do yoga:
Now keep the hands forward on the ground, bending towards the front.
Then take a deep breath, raise the waist and straighten the knees.
During this time, the entire weight of the body should be on the hands and feet.
In this posture, the shape of the body will look like ‘V’.
Precautions:
How to do yoga:
After that, take a deep breath, bending backwards, hold the left heel with the left hand and the right foot
heel with the right hand.
In this situation, the entire body weight should be on your hands and feet.
Precautions:
Those who have elevated blood pressure should avoid doing this asana.
Hence, it is accepted that doing this asana can diminish back agony. According to a research, doing this yoga yoga by
women helped in improving the mobility of the spine as well as strengthening the back muscles. This yogasana is
also considered helpful in relieving spinal pain. At the moment, more research on this topic has also been suggested.
How to do yoga:
To perform Paschimottanasana, first of all sit with both legs spread straight forward, but make sure that
there is no distance between the legs.
After that, while exhaling, try to hold the toes while leaning forward and try to touch the forehead with the
knee.
After that, try to touch the ground with elbows by bending the arms down.
Precautions:
Even if you have stomach surgery, do not do it, because most of the pressure in this yoga body is on the
stomach.
How to do yoga:
For this posture, first of all lie down on your back. Keep in mind that your hands should be close to the body.
Take a deep breath and bend the right leg from the knee. Now hold the knee with both your hands and try
to attach it to the chest.
Now you have to raise the head while exhaling and touch the nose with the knee.
Presently while breathing out, carry your feet and head to the underlying state
After the process of the right leg is complete, do this asana with the left and then both feet together.
precautions
Skirt the asana if there should arise an occurrence of stomach medical procedure.
It is also suggested to do bridge bridge for back pain. According to the name, this asana is comprised of three words.
In this, Setu means bridge, dam to tie and Asana means posture. In this yogasana, an attempt is made to tie the body to
the shape of a bridge. This sort of yoga wipes out pressure and wretchedness just as reinforces muscles.According to
a research, this yoga has a good effect on brain protein and reduces the level of depression, which can relieve lower
back pain.
How to do yoga:
First of all lie down on the back by laying yoga mats on a flat spot.
In this state the knees should be straight and the soles should be adjacent to the ground.
In this state, your chin should be vaccinated from the chest, neck, shoulders and head on the ground.
Remain in this posture for some time and keep breathing normally.
Precautions:
This posture should not be done if there is pain in the shoulders or back.
How to do yoga:
To do this asana, lie on your stomach by laying yoga mats and keep the palms under the thighs.
First take a breath and try to keep the legs straight and upright.
Stay in this state for a few seconds and keep breathing at normal speed.
Then exhale, bring the leg down and then do this process with the other leg.
Precautions:
If there is any sprain in the neck, then this asana should not be done.
How to do yoga:
Stand upright by laying yoga mats on a flat place and join both legs together.
After this, keeping the body balanced, with the help of hands keep the right sole on the left thigh.
Then raise your hands above the head and come in a posture of salutation.
Try to stay in this state for a while, but keep in mind that the balance of the body remains.
Precautions:
Those with high and low blood pressure are also advised not to do this.
People suffering from insomnia and migraine problem should also avoid this yogasana.
How to do yoga:
Lie on your stomach.
Presently twist the knees and hold the lower legs immovably with hands..
Now while breathing, raise your head, chest and thigh upwards.
Keep in mind that in this pose your body shape should be similar to a bow.
Stay in this posture according to the capacity and continue the process of breathing and exhaling slowly.
To come to the initial state, come down while exhaling for a long time.
Precautions:
The patient with high blood pressure is also advised not to do this asana.
A person suffering from hernia, peptic or other ulcers should not do this asana.
How to do Garudasana:
To play out this asana, first stand upright and inhale typically.
Then with both hands facing forward, bend both knees slightly.
Then move the right leg forward and move it behind the left leg. At this stage, your right paw will be
slightly above the left claw.
After that, while breathing normally, put the left arm on top of the right arm and try to come to the posture
of salutation by rotating the left hand in front of the right hand.
Precautions:
If you have any type of swelling in your veins or joint pain, then avoid doing this asana.
How to do yoga:
During this, your shoulders and elbows should be on the same line.
Now while breathing, raise the waist, hips and knees upwards.
For a while, balance the entire body with the toes of the hands and feet.
Now you can walk a few steps towards the hands with your claws or stay in this posture for a few seconds.
Precautions:
People suffering from hand and back pain should do this asana under the supervision of a yoga expert.
Those with high blood pressure should not perform semi-pinched muurasan.
How to do yoga:
Now take a deep breath and keep the spine straight and sit on the mat with legs spread forward.
Then, while exhaling, bend the knees and join the soles of both feet together.
Now taking a deep breath, hold the fingers of both hands together and hold the toes of both feet.
After this, bring the legs closer to the body. Try to get Adia close to the genitals.
Keep in mind that as much as possible, bring the legs as close as possible. Do not use force at all.
Then while exhaling, try to touch the knees from the floor.
Now while breathing and exhaling, move the knees up and down like a butterfly’s wing.
Precautions:
People suffering from sciatica should practice this asana by sitting on a pillow or under the supervision of a
yoga expert.
How to do yoga:
Then, while leaning forward, rest both hands directly on the ground.
While doing yoga, the feet should be in line with the genitals and the wrists should be just below the
shoulders.
Now raise your head for a few seconds or look at the sky.
After remaining in this posture for some time, return to the table-top position.
Precautions:
If there is any kind of injury to the neck or it is sensitive, do not bend it too much.
Finally
Do all these Yogasanas under the supervision of a trained yoga trainer, otherwise you may be at a disadvantage
instead of a profit.
Through the article, you have come to know about Yogasan for back and back pain. With their help, you can get relief
from pain.
Apart from curing back and back pain, you can also adopt yoga to stay away from other physical problems. Keep in
mind that yoga should be done regularly.
If you have any dilemma, you can also consult a yoga expert. At the same time, if the back pain is more, then without
any delay, get a checkup done by the doctor and then do Yogasan only by asking the doctor.
Also you can send us your questions through the comment box. By sharing this article with your friends and experts,
help them get relief from stubborn back pain.
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