- by Simarouba Yoga and Naturopathy Clinic
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- Feb 09 2017
Animal Yoga Poses For Backache
The causes of back pain vary. While some may be caused due to factors such as accidents and may require special and professional care, most of back aches are caused due to poor posture. And this has been an increasingly common phenomenon due to lack of physical activity and prolonged hours of sitting. Yet most of us tend to neglect our postures and back until the pain strikes. If not taken care of at the initial stages itself, the spinal pain can increase multifold and cause serious problems. Here are a few easy yoga poses to keep your back and spine healthy:
- The Cat stretch (Marjariasana):
- On a flat surface, get down on all fours with the knee in line with hips and elbow and palms in line with shoulders. Your spine thus should be parallel to floor.
- Exhale and raise your spine while keeping your knees and palms intact. Loosen your head and don’t force it on to chest.
- Now gently inhale as you release your back and bring it to normal position.
2. The Cow Pose (Bitilasana):
- Position yourself in the exact way as the cat-pose.
- Now as you inhale, lift your chest and face to look forward thereby pushing your stomach downwards.
- Exhale gently and return to original position.
Combine the cat and cow position for even better results.
3. Downward facing dog (Adho Mukha Svanasana):
- It is one of the most famous yoga poses. To begin with, get down on the floor in a similar way as the cat-pose except keep your hands a little ahead of shoulders with palms stretched out.
- Now as you exhale, lift your knees off the ground and stretch towards ceiling with your tailbone as the apex. Your knees should be straight and in line with your thigh and your feet should touch the ground. The head must be between the forearms, do not let it hang loosely.
- Keep holding this position for anywhere between a minute to three and then with a slow exhalation, return to initial pose.
4. Upward facing dog (Urdhva Mukha Svanasana):
- Lie face-down on the floor with your legs a few inches apart and your palms stretched out beside your stomach.
- Now inhale and push your hands into the floor, lifting your torso and legs a few centimeters off the ground.
- Your palms, elbows and shoulders should be in line and face turned up towards the ceiling.
- Breathe gently and hold the pose for a few seconds before coming to initial position.
- 5. The cobra pose (Bhujangasana):
- Lie face down on the floor, with your legs slightly touching each other. Keep your hands close to your shoulders with palms facing downwards.
- Now inhale, push downwards with your palm and lift your head and chest off the floor. At this point, your navel should still be in touch with the ground.
- Now gently proceed to lift off the navel off the ground too and push downwards with your hips and legs.
- Stay in this position for a few seconds before returning to original state. Don’t overdo and proceed with caution otherwise you may injure your back.
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