International Yoga Day 2022: Having back pain? Try these simple Yog asanas to get rid of backache

One of the easiest yoga poses is the Ustrasana which strengthens and energizes an individual. Utrasana helps in toughening the back and thigh muscles along with overcoming slouchiness. 

 

All a person has to do is to kneel perpendicular to the floor, keeping their toes apart, and stretch back hands in such a position that the fingers touch the heel. The position should be held up to 5-10 breath counts before you exhale.

Matsyasana or the Fish Pose is another interesting asana an individual can try. Matsyasana is known to stretch stomach, and chest muscles and improve digestion and cardiovascular systems.

 

To practice this pose, one has to lie on their back by joining their hands and feet together. Once you are comfortable, you need to slowly lift your body and curve your back gently until your head touches the floor. The position should be held for a few seconds before returning to the original position.

 

Gomukhasana enables the release of stiffness from the shoulders and the hip area, enhancing flexibility and improving stress.

 

To perform this asana, you have to sit upright on the ground, stretching out both of your knees. Then, the left knee should be bent while the right leg should be placed over the left thigh. After the position is achieved, both the arms should be stretched from behind, until the hands meet. This posture with hands clasped from behind and one leg of the other should be maintained for about one minute before doing the reverse.

 

If Gomukhasana is practised with consistency, it will improve your wellness and help you in achieving physical, mental, and spiritual stability. 

 

The Bow pose or Dhanurasana relieves you from stress and improves your mental health. Dhanurasana is a great way to boost one`s stamina as well. 

 

To ace this position, you have to lie on your stomach, keeping the feet apart. Next, fold up your knees while stretching your arms behind, and then gently lift up your chest and look straight in front. Then, stay in the position for 15-20 minutes before relaxing.

 

Commonly known as the Child`s Pose, Balasana is one of the easiest to perform.

 

You should keep your knees flat on the yoga mat while stretching out your arms, keeping your fingers and forehead planted to the ground for about 5 minutes. You should focus on your breathing. Once you get in the habit of performing the Balasana, it would render a calmness in you.

 

There are also some asanas that one can perform at their workplace to relieve their stress, reduce body aches and energize their body for a fit and healthy lifestyle. 

 

'The Seated Cat Cow' position is one position that helps in getting relief from back aches and neck pains. You simply have to put your hands on your thighs, with your chin up to the ceiling (if possible) or one can look parallel to the ground level, with your back straight. You need to ensure that you must not take support of the chair.

 

As you exhale, round your back, pull your abdominals into your spine and tuck your chin under your stomach and be as round as your upper back can be. Try to touch your toes while extending your hands towards the ground. This is called the cat pose. As you inhale, go back to the position where you started, with your back straight and chin up to the ceiling, and allow your belly to move forward. This is called the cow pose.

 

Inhale-exhale 10-12 times after every 3-5 hours to relax your back and neck.

 

Savasana, helps the body to get relax and the mind to get fresh after a long working day. For Chair Savasana, you just need to sit with your back straight, put your hands on your thighs, close your eyes and take deep breaths and let your body absorb all the positivity of this asana.

 

Sitting for a long duration causes an imbalance in your hip and the lower spine area and to get rid of that, you can try the `Chair Pigeon` pose. 

 

Simply put your left ankle on your right knee, with your back straight and sit tall, make sure your ankle and the knee, are in a straight line. Take deep breaths 7-10 times.

 

To intensify the exercise (if you can), just bend forward a bit while you inhale and exhale in the Chair Pigeon position.