ये योग आसन करेंगे तो आपके कमर का दर्द कुछ ही दिनों में छू मंतर हो जाएगा

 YOGASANA FOR BACK PAIN RELIEF

1. Cat-Cow pose (मार्जरी आसन) 

 

Steps:

    1. Get on all fours.
2. Place your wrists underneath your shoulders and your knees underneath your hips.
3. Balance your weight evenly between all four points.
4. Inhale as you look up and let your stomach drop down toward the mat.
5. Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
6. Maintain awareness of your body as you do this movement.
7. Focus on noting and releasing tension in your body.
8. Continue this fluid movement for at least 1 minute.

Benefits:

It makes your spine flexible /Strengthens and stimulates your abdominal organs /It also relieves your stress /Opens up your chest for better respiration /Helps in relieving Sciatica

Relieves back pain

Relieves stress from menstrual cramps.

Safety & Precautions:

If you have a neck injury then keep your neck in line with your torso

If your wrists hurt then you can place your forearms on the floor.

Pregnant women should only practice Cow pose and should not let their belly drop.

2. Bow Pose (धनुरासन)

Steps:

1. Lie on your stomach
2. Hold your both feet with your hands making a back bend and positioning like a bow.
3.  Pull your both feet slowly – slowly, as much as you can.
4. Look straight ahead with a smile in your face .
5. Keep the pose stable while paying attention to your breath.
6. After 1-20 seconds as you exhale, gently bring your legs and chest to the ground and relax.

Benefits:

Strengthens the back and abdominal muscles

Stimulates the reproductive organs

Opens up the chest, neck, and shoulders

Tones the leg and arm muscles

Adds greater flexibility to the back

Alleviates stress and fatigue

Relieves menstrual discomfort and constipation

Helps people with renal (kidney) disorders

 Safety & Precautions:

Do not practice Dhanurasana (Bow Pose) if you have High or low blood pressure, Hernia, Neck injury, Pain in the lower back, Headache or migraine, Recent abdominal surgery.

3. Ardha Matsyendrasana Pose (अधज मत्स्येन्द्रासन)

Steps:

1. Kneel down with your legs together, resting on your heels.
2. Then sit to the right of your feet as illustrated.
3. Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
4.  Stretch your arms out to the sides at shoulder level, and twist around to the left.
5. Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. Exhaling, twist as far as possible to the left. Look over the left shoulder.

Benefits:

Increase hips and spine flexibility.

Removes the wastes and improves digestion

Stimulate heart, kidneys, liver, spleen and lungs.

Open the neck, hips and shoulders.

Relieve fatigue, sciatica, backache and menstrual discomfort.

Clean the internal organs.

Releases excess toxins and heat from tissues and organs.

Energizes and stretches the backbone.

Safety & Precautions:

Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.

People with Heart, abdominal or brain surgeries should not practice this asana.

Care should be taken for those with peptic ulcer or hernia.