Trying Yoga For Back Pain Then Pick The Right Poses Part 2

I went over in​ detail the​ use of​ the​ shoulder stand sequence as​ ‘the’ Yoga exercise for back pain in​ part one of​ this article. Now let’s go over the​ rest of​ the​ applicable poses shall we.


Wind Relieving Pose: (Vatayanasan)
Lie down flat. Now take a​ deep breath and hold it. Now fold your right leg at​ the​ knee and press the​ folded leg against the​ abdomen. Make sure to​ keep the​ alternate leg straight while doing this. Now,​ switch legs and to​ conclude this use both legs at​ the​ same time.
5-15 Seconds

Plough Pose (Halasana):
Lie flat on​ your back on​ your blanket. Keep the​ hands,​ palms down near the​ thighs. Without bending the​ knees,​ slowly raise the​ hips and the​ lumbar part of​ the​ back and bring down the​ legs till they touch the​ floor or​ go as​ far as​ you can. the​ key here is​ to​ get as​ deep a​ stretch for the​ lower back as​ possible.
5-15 Seconds

Forward Bend (Paschimothanasana):
Lie flat on​ your back on​ the​ blanket,​ with arms overhead on​ the​ floor. Keep the​ legs and thighs firmly on​ the​ floor. Stiffen your body. Slowly raise the​ head and the​ chest and assume a​ sitting position. Now exhale till you are able to​ catch you toes,​ ankles or​ heels. You may even bury your face in​ between your knees.
5-15 Seconds


Inclined Plane Pose (Purvottanasana):

Rest on​ your hands on​ heels,​ keeping the​ body straight.
5-15 Seconds

Bow Pose: (Dhanurasana)

This pose is​ hailed as​ the​ best backward bending exercise. Lie Prone on​ the​ blanket. Relax the​ muscles. Now bend the​ legs over the​ thighs. Catch hold of​ the​ right ankle with the​ right hand and the​ left ankle with the​ left hand firmly. Raise the​ head,​ body and knees by tugging at​ the​ legs with the​ hands so the​ whole body rests on​ the​ abdomen.

Wheel Pose (Chakrasana)

Lie down. Bend the​ arms and legs. Raise the​ body and rest on​ the​ hands and feet. Tuck your head firmly in​ between your shoulders.
5-15 Seconds

Spinal Twist: (Ardha Matsendrasana):

-Sit on​ the​ floor with both legs out in​ front of​ you.
-Bend your right knee,​ lift your right leg over your left,​ and place your right foot on​ the​ floor next to​ your left knee.
-Sitting with spine straight,​ place your left elbow on​ the​ right side of​ your right knee.
-Bend your left arm so that your left fingertips are touching your right hip,​ while at​ the​ same time,​ twisting to​ look over your right shoulder.

Since this actually involves a​ twisting of​ the​ back,​ make sure you go only as​ far as​ it​ is​ comfortable. as​ a​ matter of​ fact,​ it​ is​ advised that depending on​ the​ severity of​ your case,​ you only go as​ far as​ the​ poses allow you to​ at​ any time.
5-15 Seconds

Corpse Pose (Savasana):

This is​ the​ relaxation pose. From experience,​ after the​ spinal twist above,​ if​ you immediately get into this pose,​ there is​ an​ indescribable feeling of​ relief from tightness in​ the​ back. You ought to​ try it​ out for yourself.

-Lay motionless on​ your back with the​ arms and legs slightly extended.
-Breathe deeply in​ counts of​ 5 that being in​ a​ ratio of​ 5:5:5
-Lay as​ such for as​ long as​ you desire and you could mentally send relaxation messages to​ your body parts such as​ “My ….. is​ hereby relaxed” (filling in​ the​ space with whatever body part. Remember to​ start from the​ toes working upwards.)

Other factors to​ keep in​ mind when I say try ‘yoga for back pain’ are that Yoga involves the​ consumption of​ a​ healthy diet. This brings to​ mind Hippocrates’ quote: “Let your foods be your medicine…”

That considered,​ do make sure your diet is​ primarily made up of​ the​ right stuff,​ raw and cooked fruits and veggies.

This will relieve constipation and this reminds me of​ a​ true experience with my father years back. He had suffered a​ severe back pain for weeks and an​ alternative health consultant told him to​ eat a​ meal of​ plain fruit on​ a​ given night and 2-3 hours afterwards,​ he was instructed to​ drink a​ laxative tea. After a​ really good bowel movement the​ next day,​ the​ pain magically subsided. That said you may want to​ try this tip as​ well.

It is​ my hope that all these pointers above will come in​ handy in​ your use of​ yoga for back pain relief-with the​ right poses. So go on​ and give it​ a​ shot today.

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