Top 5 Yoga Asanas to Reduced Back Pain
By MEHER ONISA : 27-Mar-2017
Lower back pain is sharpest of all the pains that are felt at the hind region of the human body. Episodes of back pain can become acute or even chronic. Patients with back pain often complaints about the associated pain that emerges along with the burning sensation. The pain is often radiated across the limbs, hands and the legs.
Let us check the symptoms and causes of the acute low back pain
Strain of the muscle or the ligament
Lifting of the heavy objects
Twisting and twitching of the body
Abrupt movement of the body
Continuous marathon of sitting
Sedentary lifestyle habits
However, we can heal the back pain issues with the help of five Yoga Asanas as mentioned below
1. Supine Hamstring Stretch
Step 1: Lie on your back
Step 2: Hold the corners of the rope in your hands. Use this rope to lift the right leg toward the ceiling. Hold for 5 minutes and release.
Step 3: In the same way, use the rope to lift the left leg toward the ceiling. Hold for 5 minutes and release. Continue for 10 times.
2. Two-Knee Twist
Step 1: Recline on your back on the floor while inhaling deeply
Step 2: Bend your knees deep into your chest
Step 3: Bring your arms out to form a T-shape structure
Step 4: While exhaling, lower your knees to floor towards the right. Hold for as long as you can and repeat the same 10 times.
Step 1: Lie on your belly while propping yourself on your arms. Keep your elbows aligned under your shoulders
Step 2: Press your palms and the tips of your feet on the floor
Step 3: Give thrust to your pubic bone. Feel the sensations of the blood that flows into your lower back. Hold for as long as you can. Release and repeat
Step 1: Rest flat on your belly. Bring your right knee up near the chest in such a way that it takes the diagonal angle
Step 2: Rest your forehead on the floor
Widen your elbows and bring them together under your forehead just like the pillow, Hold to this position as long as you can. Repeat and release
5. Legs Up Over the Wall
Step 1: Scoot your buttock region into the wall while lying flat on your back
Step 2: Throw your feet up on the wall. Experience the tingling sensation in your feet and ankles that indicate about the severe rush of the body fluids in the eyes and head. Repeat the steps and release