Hari om all our dear student and friends. Today, we would like to share with you some asana which can help to remove your back pain. For those who have some issues on your lower back spine and shoulders, we recommend you to keep practicing this asana in your daily routine.
Because in this modern time, we work on a chair more but less chance to stand or move our spine and lower back. And we have a lot of digital techniques which make our body so weak. So start practicing these asanas in your daily life .
1.Marjariasana ( Cat Pose )
Marijari is the word of Sanskrit, in English called cat pose which can help to remove sittifness from our back and gentle stretch of spine.
We recieve this quality from cat because cat have so much flexible spine.
1.Start on your hands and knees with wrists under your shoulder line, and your knee under your hip line. Toes pointing inside on your mat. Palm below the shoulder. Your head in a natural position.
2.Begin by moving upward: inhale as you drop your stomach toward the mat. Lift your chest and chin up toward and look up in the ceiling.
3.Starch your back and lift your heart center as much as you can. Try not to move your hip .
4.Then move down : As you exhale drop your chest and chin down and lift your back toward the ceiling. This pose should look like a cat, stretching its back.
5.Inhale, coming back into look up and exhale as you look down on your navel.
6.Repeat 5 -10 times and then rest by sitting back on your heels with your toes upright
Benefits of Marjari asana :
• It helps to remove back pain
• It greatly improves flexibility on your spine
• It’s excellent warm-up for the whole body
• It also improve knees strength and also remove joint pain
• Give strength of joints
Bhujang Asana ( Cobra Pose )
1.Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost.
2.Place the palms of the hands flat on the floor. Below and slightly to the side of the shoulder, with the fingers together and pointing forward.
3.Position the arms so that the elbows point backwards and are close to the side of the body.
4.Rest the forehead on the floor and close the eyes.relax the whole body, especially the lower back.
5.Inhale and slowly raise the head. Gently tilt the head backward, so that the chin points forward and the back of the neck is compressed. Next, raise the neck and the shoulders.
6.Straighten the elbows,using the back muscles first, then the arms muscles to raise the trunk further and arch the back.
Benefit of Bhujang asana
1.This Asana improves and deepens breathing .
2.It can help to remove backache and keep the spine supple and healthy.
3.It tones the ovaries and uterus,and helps in menstrual and some other gynaecological disorders.
Dhanur Asana ( Bow Pose)
1.Lie flat on the stomach with legs and feet together,and arms and hands beside the body.
2.Inhale Bend the knees and bring the heels close to the buttocks.
3.Exhale clasp the hands around the ankles.
4.Inhale lifting the thighs,chest and head together. Keep the arms straight and keep breathing here.
Benefit of Dhanur Asana
1.Dhanur asana is useful for freeing nervous energy in the cervical and thoracic area, generally improving respiration.
2.The kidneys are massaged and excess weight is reduced around the abdominal area.
3.Remove the lower back pain and give strength of our whole back .
4.The spinal column is realigned and the ligaments ,muscles and nerves are activated,removing stiffness.
5.It helps to correct hunching of the upper back.
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