Yoga Asanas For Neck Pain And Back Pain

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1. Cat/Cow Pose
This asana is also called as marjaryasana. This asana provides a gentle massage to your spine and your belly organs. It further stretches your hip, abdomen, chest, and lung muscles.
Way To Do:
1. Inhale – Start the pose by placing your knees under your hips and your wrists beneath your shoulders.
2. Exhale – draw your belly to your spine and drop the crown of your head towards the floor. Tuck your chin towards your chest, but never force it. Now you are under “CAT” posture.
3. Inhale – Lift your head, and arch your back for the “COW” position, the Bitilasana pose.
4. Do this 7-10 times or until you feel that your spine is comfortable.
Benefits:
This asana stimulates your digestive tract and your spinal fluid, thus it benefits your overall health. This asana relieves the stress levels on your upper back, neck; it gently soothes and stretches your lower back.

2. Child Pose
Do you have gas? Then this resting pose is best for you. By massaging your internal organs, this pose regulates your digestion levels. It also has a super soothing effect on your mind. If your mind is filled with endless thoughts, then give a thought for this superpose.
Child pose is also called as Balasana. The name is derived from the two Sanskrit words ‘Bala’ and ‘asanas’; ‘Bala’ means child and ‘asana’ means pose. While performing this asana, your bowels and stomach must be empty.
Way To Do It:
1. Inhale – Sit on your knees and lengthen your spine up through your head.
2. Exhale – Bow forward with your arms forward. Tuck your trunk between your thighs.
3. Rest your forehead onto the ground, this relieves any excess anxiety if you have.
4. Rest in this pose for at least 5 minutes. You will really be relieved.
Note:
Instead of putting your arms forward, you can even put them alongside your body. The best that suits you is really the best.
Benefits:
This resting pose gives a good stretch to your hips, thighs, lower back, and your ankles thus reducing your stress and fatigue levels. With this resting asana, you can achieve a great sense of mental, physical,
 and emotional solace.

Limitations:
People with a knee injury should avoid doing this pose. Pregnant women and people with shoulder injury should perform this asana only under strong supervision.

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