Yoga for Backache

Does your back pain due to sitting or standing for long hours? Do this simple yoga exercise anytime, anywhere and be free from back pain in just five minutes!

You can comfortably practice these yoga exercise. Sit comfortably in Sukhasana (cross-legged pose). Keep your back straight and shoulders relaxed. Most importantly, smile.

Bharadvajasana I (Bharadvaja's Twist)

This gentle twist is a tonic for the spine and the abdominal organs.

Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.

Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.

Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

Utthita Parsvakonasana (Extended Side Angle Pose)

Stretch along the top side of the body, from the back heel through the raised arm.

Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.

Salabhasana (Locust Pose)

An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.

Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.

Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.

Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.

Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.

Garudasana (Eagle Pose)
You need strength, flexibility, and endurance, and unwavering concentration.

Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of

Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.

Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.

Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.

Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.

Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.

Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.

Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).

Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.

Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
Source: Yoga Journal

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