YOGA FOR BACK PAIN:
There are various poses for the back pain. Main ones are listed below. In Each and every pose, stay for few seconds as possible as you can.
- savasana (corpse pose)
- Marjariasana (Cat and Camel stretch pose)
- Tadasana (Palm tree pose)
- Matsyasana (Fish pose)
- Shalabhasana (Locust pose)
- pavanamuktasana (Wind Releasing pose)
Come on lets look into all these asanas in detail with the picture.
Lie flat on your back in a relaxed position, armsresting at your sides, palms down, and legs lying naturally, with knees turned out slightly. Breathe in and out for a few seconds while allowing any tension to leave the body.
Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips.Head is held loosely so that you are looking at the floor between your hands. Inhale nicely as shown in the first picture. As you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath as shown in the second picture. Hold, then release back into your original position which is the first one.
Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, join your hands so that your fingers are facing upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can.
Lie on your back with arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.
Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet.Raise your legs and thighs as high off the ground as possible without causing your back any pain.Hold for one second and repeat up to twelve times.
Lie flat on your back as in savasana (the corpse pose). As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale,return to your original position. Repeat with the other leg. At the same time you can even do with both the legs as shown below.
Hope the above exercises were beneficial for your back pain. All software engineers who keep sitting all the time can do these exercises to get rid of the back pain. Very effective poses and helpfull too.