Back pain is something that has haunted everyone at some point in their life irrespective of their age and gender. No matter how much we ignore but our health of back and spine is something that keeps our whole body together and keeps it erect. However, thanks to our sedentary lifestyle and unhealthy lifestyle backache are something that stuck with most of the people nowadays.
But now it is the time to come out with the feeling of slouching, pain and lethargy. Yoga not only relieves you from the back pain but also provide you with the necessary care for your back. If you want to care for your back and looking to work towards making your spine healthy and agile, you can enrol for yoga teacher training in Rishikesh where you will learn all the yoga poses under the guidance of best yoga teachers.
However, to get you on your feet and take a step forward to healthy back here are top yoga poses to soothe your back pain.
Downward dog pose
From a tabletop position tuck your toes under and raise your hips off the floor. Keep your back straight to avoid any rolling of your spine with your tailbone directed towards the ceiling. Bend your knees slightly if you are a beginner and slowly straighten your legs to bring your heels to the ground to avoid any unnecessary stretch in your back. Stay in the pose for at least 30 seconds and then release gently.
With the growing popularity of yoga, the downward dog pose is also getting famous to soothe your aching back. It is the best yoga pose for lengthening of the spine and gives a nice stretch to your hamstring which soothes your lower back pain.
Child Pose
Start from the tabletop position; sit down on your heels keeping your knees together. Now with an inhale stretch your body above your head and as you exhale bend your upper torso from the hips and rest your forehead over the mat and arms stretched in front of you. Now breathe and solely focus on releasing the tension of your back as your upper body rest on your knees. Stay in the pose for at least 8 to 10 breath and then release gently.
Child pose works is a perfect pose to release the tension from your back and relieve you from fatigue. It not only lengthens your spine but also stretches your thighs, ankles and hips.
Supine twist
Lie down your back with your arms extended towards the side making a T shape. Draw your knees towards the chest and slowly turn you're both knees to the left keeping your neck and shoulder intact on the floor. You can also use your left hand to press your knees gently. Focus on breathing and hold this yoga pose for at least 30 seconds and then repeat in on the other side.
The supine twist is a restorative yoga pose that promotes the mobility of the spine and the entire back and neck muscles. It is the best yoga pose to relieve you from the stiffness of hips and back.
Cat cow pose
Come down on your four keeping your wrist under your shoulder and knees underneath your hips. Now take a deep breath in and as you inhale arch your back down and fix your gaze towards the ceiling. As you exhale arch your back up and tuck your chin towards the chest and fix your gaze towards your belly. Draw your navel towards the spine. Try to focus on your breath and do this pose with full awareness. Continue with this motion for at least 8 to 10 breaths.
This to and fro motion of your back keeps your spine healthy and agile.
Locust pose
Lie down your belly keeping your arms rested beside you with palms facing up.
Let your toes tuck together and your heels roll towards the sides. Slowly lift your head, upper torso all the way up and bring your hands together at the back and interlock your fingers. Lift your legs to deepen the pose and fix your gaze in the front as your lengthen your entire back. Stay in the pose for 30 seconds and then release gently.
Locust poses help in relieving the pain especially from your lower back and also strengthens it simultaneously.
