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4 Yoga Asanas For Back Pain

Back pain is a common problem these days, irrespective of age and gender. Though there are OTC drugs and other medications, it is wise to go natural. Thus, yoga can be a great way by which you can take care of back pain.


Here are 4 amazing yoga asanas that will help you control back pain.

Makarasana -

Also known as the crocodile pose, Makarasana is a great yoga posture that helps in back pain. Here are the steps to do makarasana 
  • First, you need to lie on your stomach.
  • Then bend your right leg slowly, creating a 45° angle with the calf and thigh.
  • Allow the left leg to keep lying straight just behind you.
  • After doing so, place the left cheek on the yoga mat and stare at the right side.
  • Place your hands underneath your left cheek, as if they are a pillow.
  • Just rest in this position for at least 10 - 12 minutes. While doing, you must make sure you are breathing deeply.

Salabhasana -

This yoga asana is also known as the Locust pose. Shalabhasana mostly focuses on the focal points of the legs.

Steps to do Salabhasana

  • Lie down against your abdomen with your chin carefully resting on the floor.
  • Now, place your arms on both the sides of your body and then with the help of your fists even against the pelvic girdle.
  • Keep inhaling and lift both the legs at least 5-8 inches above the surface of the floor.
  • It will be a bit difficult when you do it initially, but you have to hold this position till you are feeling a pull on the bottom area of the spine.
  • Retain this position for 6-7 minutes while taking breaths.

Bhujangasana -

Popularly known as the Cobra pose, you have to start Bhujangasana by lying on the floor.  Bhujangasana is very beneficial for back pain and more.

Steps to do Bhujangasana

  • Lie down on your stomach and place your forehead on the floor.
  • Now, stretch both of your legs back and place the top portion of the feet against the surface.
  • Slowly spread the hands just under your shoulders on the floor. Then hug the elbows back to the perimeter of the body.
  • Press the thighs and top of the feet while placing the pubis firmly onto the floor.
  • Finally, slowly yet steadily begin lifting the chest off the floor and keep going till a height that you think you can maintain.
  • Firm the shoulders to an even level and maintain the pose.
  • Hold the pose anywhere between 20 - 30 secs while consistently breathing easily.

Saithalyasana -

  • First you need to sit on the floor with both the legs directly stretched out at the front of the body. 
  • Now, bend the right leg and try to place the sole of your right foot inside the left thing.
  • Make sure that the entire right leg rears well on the floor.
  • Then, fold the left leg outwards of the body and ensure that the foot lies just beside the left buttock. Place both the hands just beside the right ankle.
  • While slowly inhaling, raise your arms. After doing so, exhale and bend forward over the right side of the knee and touch your forehead to the right knee.
  • This is the final position which you need to maintain for at least 15 - 20 seconds. Repeat it 3-5 times.

Final Thoughts

Carrying out all of these postures can be a bit difficult if you are trying them for the first time. But, don't forget to practice them regularly and you will get used to them. You'll see amazing results in a few weeks.





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