Most people complaint about having a back pain in their fast paced life where least body movement is required. Back pain can have severe consequences in ignored and allowed to continue for a longer period of time. So, today Hindutav is going to give you a list of yogic postures and exercises that you should do regularly within limited time that you have and ease your haunting back pain easily.
Let’s start from the easiest and go step by step.So follow the order.
Exercise 1: Sphinx
Lie on your stomach and move your upper part up in acute angle as much as possible while resting on your forearms which must be straight. Stretch your feet and push your pubic bone forward. The weight of your body should be on your elbow, palms and feet. Try to make your upper part close to right angle. You can feel the pressure on your lower back and now breathe in and out holding the posture. This will let blood flow in the lower back and provide instant relief. You should try this for minimum 1 minute.
Interesting Fact: This posture is also found in one of the famous mummies – the Sphinx.
Exercise 2: Upward Facing
Keep your palms flat on the ground and place the weight of your body on it and slowly raise the upper part of your body. Now the pressure must have been shared by your hands, especially your palms and the rest by the lower part of the down facing downwards. Hold on to the posture for 2 minutes at least as it stretches your abdominal muscles and relieving the pain in veins. Additionally, it also stretches your chest muscles.
Exercise 3: Cat and Cow Pose
Rest the upper part of the body on your hands and knees. Push the body up and form a rectangle shape where your hands and things are the side of the rectangle and head to lower abdomen is the cover.This is a balanced state. Now push the cover i.e, the upper part of the body in concave shape(cat pose).hold it there and slowly bring it back to balanced shape again and then form a convex shape(cow pose).It is a perfect pose if you have a sore back; it loosens the back muscle and provides you the much needed relief.
Exercise 4: Downward Facing
This is a posture to target all the large muscles of the body that helps your back, spine and other upper parts of the body. Here you have to literally carry the body weight on hands and feet. It may look a little difficult but is not. Standing on your leg, lean forward the touch the ground with your hands and take as much as space you need to form an arch shape. Don’t force your body and keep the posture as long as you can.
Exercise 5: Leg Up the Wall
Lie down and put your legs up. Come as close as possible to a wall. Fix your buttock to the wall and place your legs on the wall so that your body and your legs are at right angle. Hold on to this position for about 3 minutes. Additionally, you can stretch out your hands sideways. It helps to relax the muscle in lower back and circulates fluid in feet and ankles.
Exercise 6:Child’s Pose
Sit of your knees and lean forward with your hands reaching out as much as possible while your hips are still rest on the legs or at least touching them.It is a powerful move which takes away all the stress you had and is more like a relaxing posture after the basic 5 exercise we stated above.
Now we move on to some advance postures. Practice these only after you have practiced the above for a few days.
Exercise 7: Flank Stretch
If you have done the above mentioned exercise for a few days by now, your body will be ready to do this stretching exercise. It eases all the blocks in the side muscles and removes extra fats that could have accumulated. Check the picture to understand this exercise. First spread your legs and rest your elbow in one of the knees and automatically the other leg will spread to balance the body. Now stretch the arm up from that side forming a flank shape. Then try the posture is the other side alternatively for some time.
Exercise 8: Triangle Pose
Please make sure that you follow the exercise in order. This is similar to the above except that now you have to touch the feet with one hand while the other side will form a flank. Hold the position and try it in the other side in similar fashion. It strengthens you back and legs and helps in growth of the body.
Exercise 9: Pigeon Pose
Sit in a crossed leg posture. Then slowly unfold one leg and slowly put the leg backwards.Don’t try too hard. Do as much as you can. Practice will make this perfect.Make sure that your keep you chin chest up and straight.Rest your palms on the floor. Sit in this posture as long as you can.Then try with the other leg.Any back ache will heal completely.
Exercise 10:Locust Pose
It is a tough pose but the longer you can hold it, the more will be the benefit of it.First lie flat of the floor.Now slowly put the head up.Hold on to this posture with your hands on the side.Join the legs and try to move them up as much as possible.The perfect move is to move the body in arch shape with the upper part of the chest and lower portion of legs from knees. It has great healing power.
Yogic postures are the ultimate healer, the first aid you should always try. It regulates the blood circulation and strengthens the bones and thereby healing most of the aliments in the body due to inaction. Grow physically and mentally.Stay strong.Hindtuav wishes everyone the best of health.
http://www.hindutav.com/top-ten-easy-yogic-posture-magically-heal-back-pain/
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