Five Yoga For Lower Back Pain – Basic Asanas That Alleviate Spine Pain
When we consider yoga’s benefits for back pain, many people are surprised to discover that one of the most effective remedies is the Cobra pose. This pose has been used for thousands of years by India’s ancient people to ease their back pain and muscle tension. The name itself tells us why this pose is sufficient: the Cobra pose inverted V (or sometimes upside-down V). So how can we use this pose to remedy our current back pain?
The Cobra pose begins with our stomach muscles (the trapezius and erector spinae) in Tadasana or Thai posture. Then we cross our legs over one another, making a “T” with our feet. Next, we hold our breath and stretch our body muscles, savoring the stretching in our legs. When having our breath, make tingling tension, head tension, low arch, nasal congestion, and neck tension go away, and even widen our chest, allowing more oxygen to enter the lungs.
As we stretch our bodies in this pose, we should also consider the tension that our abdominal muscles hold in our abdominals. When this tension is released, the abdominals will sag down, tilting the pelvis forward. If we stand in Aparigraha facing up, it will look like we are facing north. Now we can relax our shoulders and hands and enjoy our abdominal muscles’ feeling in a stretched Tadasana position. When tension in these parts of the body is released, they will sag down in tandem with our shoulders.
Another good yoga for the upper traps in Tadasana is supported bridge. In this pose, the upper traps’ support should be given by placing the hands palms on the nose’s sides. The nose’s bridge should be in an up-down position, with the eyebrows and the eyes crossed. Arms should be placed flat against the sides of the hips, the elbows resting on the floor. Keep your face away from the floor and inhale for 5 breaths.
The third pose for yoga for Tamesha is supported bridge. This pose is an excellent method of reducing upper back pain and eliminating the stress on the lower traps when doing Tadasana. Again, the torso should be supported by placing the hands on the sides of the nose.
To align the spine and work the muscle:
- Breathe in through the nose and out through the mouth.
- Breathe in slowly through your nose, releasing the air in through the mouth.
- Hold the breath for about three seconds, allowing it to fill the entire body. You should feel the muscles of the abdomen contracting and expanding.
The fourth posture is Adho Mukta Svanasana (headstand). For this yoga practice, you need to place your head on a flat, firm surface with the back erect. It would be best if you crossed your arms on the chest and the shoulders relaxed. Let the weight rest on the forearms and then bend the right shoulder downward and allow it to touch the floor. Bring the opposite shoulder towards the body so that both shoulders face the front.
The fifth and final posture is Trikonasana (triangle pose). For this yoga practice, you should lie on the stomach and place one leg on each side of the ankle with the knee straight. Keep your feet flat on the floor and gently bend the knees to loosen the hip flexors and gluteus muscles. In addition to stretching the spine, you also stretched out your hamstrings and quadriceps.