Yoga asana for back pain

Pain in any form affects our day to day activities and overall health. Back pain is one that can happen to anyone.  Nowadays due to sedentary lifestyle it is has become more common. Office goers have to spend long hours sitting at particular position. When we sit at one position for long hours lower back is subjected to lot of stress and strain from the weight of upper part of body that leads to back pain. Yoga asanas can be very effective in relieving from back pain. Here is a list of asanas we can do to get relief from back pain.

Makarasana (Crocodile Pose)

1. Lie down on your stomach.

2. Now put the elbows on the floor.

3. Then lift the head and shoulders with the support of the elbows.

4. Now let your chin stay on your palms.

5. Stretch out your legs with the toes facing outwards.

6. Breathe normally and slowly and relax your muscles.

7. Stay in the asana for a few minutes until you feel completely relaxed.

Bhujangasana (Cobra Pose)

1.     First lie down on the stomach.
2.     Put the palm in the right side of the shoulder.
3.     There should not be a distance between your legs, and the foot should be stacked.
4.     After this breathe and lift the next part of the body upwards.
5.     At this time, take care of one thing not to get too much stretch on the waist.
6.     Some seconds remained in this state.
7.     Then come back to the normal state, leaving deep breath.

Sarvangasana (Shoulder stand )

1.     Lie straight back to the back.

2.     Keep both feet together and keep your hands on the waist.

3.     Taking the breath inwards, lift both legs up to the angle of 30 degrees

4.     After staying in this position for a few seconds, raise to 60 degrees and then lift up to 90 degrees.

5.     Now, let's bring both legs down while breathing and lie down in a few seconds.

Markatasana (Monkey pose)

1.     Lie straight on your back by straightening the legs.

2.     Turn the legs off the knee. Keep both hands on the floor stretched along the shoulders with a straight line.

3.     Breathe inside. Turn the head on the right and knees to the left. Try kneeling on the floor. Look at the right hand side as far as possible.

4.     Stay in this position for 4 to 5 seconds.

Ardha Pavanmuktasana (Wind relieving pose)

1.     Lie down on your back.

2.   Raise your right leg up to 60 degree, keep your right leg stretched, bend your right knee and place your right thigh on the right side of your chest; hug your right leg with both the hands; try to hold your elbows with the opposite hands; keep your left leg straight and stretched.

3.     Hold for half a minute then release and repeat the same sequence with your left leg.

Note: Please avoid performing these asanas if you had any surgery in abdomen or injury in spine.