8 yoga poses for back pain

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Back aches? Feeling uncomfortable? Yoga will help. These asanas and ligaments will relieve your tired spine. Especially recommended for those with a sedentary lifestyle. Tells and shows Hatha yoga instructor, psychologist Elena Ustinova.

1. Padmasana (Lotus Position)

The lotus position is what you need to prevent back pain. It strengthens the coccygeal and lumbar spine, corrects posture, improves blood flow to the lower abdomen, and improves metabolism. In addition, the lotus position helps to cope with stress and relieve tension.

How to do:

From a sitting position, bend the right leg at the knee and place the right foot on the left thigh, bringing the heel closer to the navel. We bend the left leg at the knee and place it on the right thigh, bringing the heel closer to the navel. Expand the soles of the feet towards the ceiling. We lengthen the spine, relax the shoulders and place our hands on our knees.

In this position, we try to relax as much as possible and stay for 60 seconds. After that we repeat the pose on the other side (starting with the left leg instead of the right).

2. Prasarita Padottanasana (Stretched Foot Pose)

Eliminates back pain, perfectly strengthens and tones the spine, as well as the organs of the chest and abdominal cavity. In addition, this asana works out the hamstrings, the back and inner surfaces of the legs, improves the mobility of the hip joints, and normalizes the bowels.

How to do:

Legs farther apart: at a width approximately equal to the length of the leg. The outer edges of the feet are parallel to each other. We put our hands on the belt. While inhaling, we pull up the kneecaps, stretch upward behind the crown, lengthening the spine. With an exhalation, we bend over and lower our palms to the floor in line with the feet. As we inhale, we bend in the lower back and raise our head up. As you exhale, we bend our arms at the elbows and lower the crown of the head to the floor.

We linger in this position for 30 seconds. We make sure that the body weight falls on the legs. With a breath, we tear our head off the floor, straighten our arms at the elbows and smoothly rise upward.

3. Uttita Parshvakonasana (Extended Side Angle Pose)

Eliminates back pain, stretches the spine and chest. This asana stimulates the work of the abdominal organs, relieves constipation and increases endurance.

How to do:

The distance between the feet is approximately equal to the length of the leg, the arms are at shoulder level, the palms are directed to the floor.

With an exhalation, turn the right foot 90 ° to the right, turn the left foot slightly inward. We bend the right knee to a right angle, pull up the kneecap of the left leg. We put the right palm on the outer edge of the right foot and extend the left hand up. The gaze rushes to the fingers of the outstretched hand. We lengthen the spine, stretch the ribs and vertebrae. The body is stretched like an arrow from the left ankle to the left hand.

We linger in this position for 30 seconds. With a breath, we tear off the right palm from the floor and go upstairs. On exhalation, turn the left foot to the left and repeat Parshvakonasana on the other side.

4. Upavishta Konasana (Seated Angle Pose)

Upavishta Konasana actually refers to asanas for opening the pelvis. But how well it works on the spine! It stretches it, strengthens the back, removes clamps and prevents the development of intervertebral hernias. In addition, performing Konasana stimulates ovarian activity and calms the nervous system.

How to do:

From a sitting position on the floor with outstretched legs, we alternately spread our legs to the sides as wide as possible. The legs are straight, the back of the thighs and lower legs are pressed to the floor, the socks are pulled over themselves.

We grab ourselves by the big toes and stretch the spine while inhaling, slightly bending in the lower back and opening the chest. The gaze is directed upwards. As you exhale, bend your elongated body down and lay your forehead, nose or chin on the floor. We strive to lower the stomach and chest as low as possible. We remain in this position for 30-60 seconds. With an exhalation, slowly raise the body up and connect the legs together.

5. Ushtrasana (Camel Pose)

It lengthens and tones the spine, helps to get rid of stoop. Camel pose develops balance and builds self-confidence. Ushtrasana is also recommended for hypotension to normalize blood pressure.

How to do:

We get on our knees, which we place at the width of the pelvis. The feet are on the floor with the toes pointing back.

As we inhale, we stretch for the crown of the head up, lengthening the spine. Lean back and place our palms on the soles of the feet or heels. With an exhalation, we bend in the chest, taking our head back.

Having found the maximum possible deflection point at the moment, we linger in it for 30 seconds. We hold the asana due to the strength of the legs. On exhalation, we smoothly unbend, returning to the starting position.

6. Purvottanasana (Inverted Plank Pose)

Relieves back pain, great for opening the chest and forming the correct posture. This pose strengthens the wrists and ankles and provides good mobility of the shoulder joints. The asana is also suitable for beginners.

How to do:

From a sitting position with straight legs, we place our palms behind us, direct our fingers forward to the legs (or the Purvottanasana variant as in the photo - fingers are directed backward).

On inhalation, pushing off with palms, we tear off the pelvis from the floor and rise as high as possible. The stomach is pulled in. We straighten our legs, trying to stand on the floor with the soles of our feet. The arms from the wrists to the shoulders are perpendicular to the floor, and the body from the shoulders to the pelvis is parallel to it. Stretching the neck, we take our head back as far as possible. We linger in the pose for 20-30 seconds.

With an exhalation, lower the pelvis to the floor and relax.

7. Sarvangasana (Candle Pose)

One of the most important yoga asanas that benefit the whole body. Its implementation increases the flexibility and nerve conduction of the cervical spine, relieves neck pain. Sarvangasana eliminates headaches and colds, improves blood supply to the thyroid and parathyroid glands, stimulating their work, and has a powerful anti-aging effect.

How to do:

Starting position: lying down, arms extended along the body, palms facing down.

On exhalation, we tear off the pelvis from the floor, direct the knees to the face. At the same time, we bend our arms at the elbows and place our palms on our backs, directing our fingers towards the pelvis. With a breath, we direct our knees to the ceiling, lowering the heels to the buttocks. Then we straighten our knees, directing our toes towards the ceiling. The neck, back of the head, shoulders and forearms are on the floor, the chest touches the chin.

We linger in this position from 30 seconds to 1 minute. With an exhalation, we bend our knees and gently lower ourselves to the floor.

8. Chakrasana or Urdhva Dhanurasana (bridge)

So that the spine remains healthy and flexible for a long time, and the back pain does not torment. In addition, this asana improves vision, evens out hormones and calms the nervous system. Chakrasana improves the blood supply to the brain, increasing the level of intelligence and the speed of thinking.

How to do:

From a supine position, we place our palms under the shoulders so that the fingers look towards the feet. Bend your knees, rest your heels on the buttocks.

As we exhale, we lift the body up, rest the crown on the floor. With the next exhalation, we tear off the body and head from the floor, flexing our back as much as possible. We straighten our arms at the elbows and stretch our hips up. We remain in this position for 20-30 seconds.

Then we try to lift the heels off the floor and transfer the weight of the body to the toes. We linger in this position for another 5 seconds. As we exhale, we bend our knees and elbows, lower ourselves to the floor.

If you suffer from back pain from time to time, regular practice of these 8 asanas will help. But what if your back hurts right now? As Elena says, in this case, the first four exercises will suit you. The main thing, while performing these asanas, is to listen to yourself and avoid discomfort. Health to your spine!

Photo: Anna Ponomarenko