Yoga Stretches for Back Pain and Flexibility

Yoga Stretches for Back Pain and Flexibility

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If you have a problem that is becoming more and more concerning, yoga may be the answer. Back discomfort and the tension that goes with it are regularly treated with yoga, a mind-body therapy. The proper positions may relax and strengthen your body at the same time. You will definitely benefit much from these yoga stretches for back pain, I assure you.

By practicing yoga, even for a short while each day, you could discover more about your body. As a result, you will be able to recognize your tension points and imbalances better. Use this knowledge to align and balance yourself.

Learn more about how these Yoga Stretches for Back could be helpful for treating back pain by reading on.

Yoga Stretches for Back

Cobra Pose (Bhujangasana) :

This is a basic Yoga Asana. If your back is not stiff and rigid then this asana is very easy to do. Regular practice of this Asana benefits childbirth, digestion, constipation, and blood circulation.

Cobra Pose for Back Pain and Flexibility
Cobra Pose

To reach the stretch -Lie on the floor on your stomach and keep your legs straight. Place your palms under your shoulders and rest your forehead on the floor.

Your elbow should touch the middle part of the body.

Inhaling, raise the head and chest up to the navel area. Hold the feet tightly with the help of your toes.

Hold your breath and maintain this position for a while.

To get back to normal -Exhale and slowly come down and keep lying on your stomach comfortably.

Let your body relax for 6-7 seconds. You can keep the head on the floor with the support of your right or left cheek or use your palms.

Benefits of Cobra Pose :

  • It increases blood supply to the spinal cord region and brings flexibility.
  • Beneficial in the upper areas of the body including the head, face, neck, shoulders, and chest, and gives a youthful appearance.
  • Good for constipation, and indigestion troubles and it increases appetite.

Caution :

  • Not for people suffering from peptic ulcer, hernia, or hyperthyroidism.
  • Do not practice cobra posture during pregnancy.

Bridge Pose (Setubandha Asana) :

Setubandha Asana is also called the Bridge Pose because its shape is very similar to that of a bridge. This is one of the important asanas done by lying on the back. Here you will learn in detail about the simple method, benefits, and precautions of bridge pose.

Bridge Pose for Back Pain and Flexibility

You start out by lying on your back.

Now bend your knees so that it is at 90 degrees to the spine.

While breathing, lift your waist according to your comfort. Maintain this position for 20-30 seconds. When you hold the asana, breathe slowly and exhale slowly.

Then came to the ground while exhaling.

This is one cycle, you can do it 3 to 5 times.

Benefits of Bridge Pose :

  • Bridge (Setubandha posture) is a panacea for back pain: This asana is very effective for back pain. By practicing it regularly, back pain disappears forever. That’s why this posture is a panacea for those who are troubled by back pain.
  • Bridge Pose to reduce weight: By doing this asana, the fat of the thighs, buttocks, and abdomen can be reduced.
  • Setubandha Asana for Constipation and Acidity: Helps in the secretion of enzymes related to digestion. In this way, this asana protects you from constipation and acidity.
  • Bridge yoga (Setubandha Asana) is good for kidneys: By practicing this you can keep your kidney healthy.
  • This posture makes the leg strong: Those whose legs are weak and when it become zero, they should do Setubandha posture. If you often feel tired then doing this asana will be very beneficial.

Caution :

  • Patients with hyperactive thyroid should not do this asana.
  • Avoid practicing this asana if you are a patient with high blood pressure.
  • Do not do this asana if you have severe neck pain.
  • Avoid doing this if you have knee pain. If there is a problem with the shoulder, then this yoga should not be done.

Cat Pose (Marjariasana) :

The Margery pose is a classic example of the feline stretch.

Cat Pose for Back Pain and Flexibility

Come on your knees and hands and make the body a table in several ways, make the upper part of the table with your back, and make the four legs of the table with hands and feet.

Keep your hands just below the shoulders, palms sticking to the ground and keep the distance between the knees as much as the buttocks. Keep your eyes straight in front of your neck.

Take a breath, move your chin upwards and head backward, press your navel towards the ground, and move the lower part of your waist towards the ceiling. Shrink both hips.

Now do its opposite position – while exhaling, touch the chin to the chest and raise the back in a bow shape as much as it can, leaving the hips loose.

Repeat this process five to six times and rest.

Benefits of Cat Pose :

  • Makes the spinal cord flexible.
  • Increases the capacity of the shoulders and wrists.
  • Massages the glands of the digestive process.
  • Improves digestion process.
  • Makes the stomach shapely.
  • Increases blood flow. Calms the mind.

Caution :

  • If you have back and neck pain, consult a specialist.

Twisted Pose (Vakrasana) :

Vakrasana is one of the important asanas done while sitting. Vakrasana is derived from the word ‘vakra’ which means crooked. In this posture, the spine is crooked or bent, that is why it is named Vakrasana.

Twisted Pose for Back Pain and Flexibility

You sit on the ground with your legs spread. Keep in mind that there should be no distance between the two feet. Bend the left leg from the knee, lift it, and place it next to the right knee.

Keep the spine straight and while exhaling bend the waist to the left.

Now pull the knee of the left leg towards you with pressure from the elbow of the hand. You pull the leg towards you in such a way that there is pressure in the stomach. Our Maintain Yogasan accordingly.

Come to the starting position while exhaling.

Repeat the same action from the other side. It’s a cycle.

You perform 3 to 5 cycles in this manner.

Breathing process in Vakrasana: Exhaling, you turn to one side. Breathe slowly and exhale slowly. Take a deep breath and come to the starting position.

Benefits of Twisted Pose :

  • Get rid of back pain Vakrasana: It reduces the spasm of your back, makes it flexible, and relieves you from back pain.
  • Panacea for the spine: This yoga practice is a panacea for the spine. It has a great contribution to making the spinal cord flexible and healthy.
  • Twisted Pose to reduce constipation: The practice of Vakrasana yoga brings life to the digestive system in a way that protects you from constipation, indigestion, and gas problems.
  • Twisted Pose for neck pain: With its practice, the neck is also rotated left to right, due to which the muscles of the neck start loosening gradually.

Caution :

  • Vakrasana should not be done in stomach pain.
  • If you have knee pain, stay away from practicing this Yoga.
  • Do not do this in case of severe back pain.
  • It should be avoided if there is a pain in the elbow.
  • Avoid doing this even if you have neck pain.

Locust Pose (Salabhasana) :

During the practice of this Asana, there is more force on the navel and the entire weight of the body remains on the navel.

Locust Pose  for Back Pain and Flexibility

For the practice of this asana, lie down on your stomach by spreading a mat or a rug on the ground. Join both your hands together in the position of Namaskar and keep them in front of the head. Keep the ankles and toes together and stretched.

Now while breathing, slowly raise the leg and the front part of the body as high as possible. In this way, raise the body so much that the entire weight of the body remains on the navel, and the feet and head remain upwards.

In this situation, the shape of the body should become like that of a boat. After this, first, move the hands and then move the feet as well.

But keep the shape of the body like a boat. Stay in this position for as long as you can hold the breath inside and then slowly bring the body down to the normal position and leave the whole body loose while exhaling. In this way, do this action 3 times.

Benefits of Locust Pose :

  • This pose reduces obesity by reducing belly fat.
  • Constipation is removed by doing this asana. This posture brings pure oxygen to the lungs by removing diseases related to the lungs and breathing.
  • This posture accelerates the flow of blood in all the parts of the body, due to which the muscles become flexible.
  • This posture increases physical strength by removing the defects of the liver and spleen. This cures back and neck pain.

Caution :

  • Patients with ulcers or colitis should not practice this yoga.
  • In the beginning, it may be difficult to lift the body completely, so initially lift the body according to your ability.

If you have tried these Yoga Stretches for Back, then tell us in the comments below how helpful they were to you.

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