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Yogasanas Or Poses For Flexible And Stronger Back

What Are Best Yoga Poses To Release Lower Back Pain

Backache, particularly lower back pain has reached record proportions largely owing to lifestyle changes. Yoga is being widely practiced to help relieve people of this wearisome affliction. Although back pain was previously linked to age, it has started afflicting younger people as well. There are a number of reasons for this:

• Sedentary lifestyle and work-style
• Sedentary entertainment
• High levels of stress that cramp key muscles of the body
• Lack of proper furniture in which people sit for long hours
• Lack of exercise or wrong exercise
• Improper, imbalanced nutrition
• Household gadgets that limit or deny full range of natural body motion

Backache is mainly owing to spinal degeneration; however certain yoga schools say that that even stress is largely responsible for it. The poses, (the large muscle band at the back,) gets contracted as a result of strong negative emotions like fear, anger or anxiety. Lower back pains are, usually, more stubborn and tougher to heal than their upper or middle back counterparts. Fortunately, they respond equally well to Yoga therapy. Then again, as against other aches and pains, the problem should be clearly located and identified by a medical practitioner and individualized Yoga therapy should be prescribed.

The following program of Yogasanas (poses) will result in a more flexible, stronger back.

Asanas (Poses), Warm-Up Pose, Bidalasana (Cat Pose)

Standing

• Tadasana (Mountain Pose)
• Vrikshasana (Tree Pose)
• Trikonasana (Triangle Pose)
• Utthita Hasta Padangusthasana (Extended Hand-To-Big-Toe Pose)
• Utthita Trikonasana (Extended Triangle Pose)

Seated

• Sukhasana (Easy Pose)
• Balasana (Child Pose)
• Virasana (Hero Pose)
• Utkatasana (Chair Pose)
• Seated Padangusthasana (Big Toe Pose)
• Virabhadrasana II (Warrior II Pose)

Twists

• Marichyasana (Sage Marichi Twist)
• Bharadvajasana I (Bharadvaja's Twist)
• Ardha Matsyendrasana (Half Spinal Twist)

Supine

• Single Leg Raises
• Double Leg Raises
• Pawanmuktasana (Wind Relieving Pose)
• Matsyasana (Fish Pose)

Inverted

• Viparita Karani (Legs up the wall pose)
• Sarvangasana (Shoulder Slant)
• Sethu Bandha Sarvangasana (Bridge Pose)

Prone

• Adho Mukha Svanasana (Downward-Facing Dog)
• Bhujangasana (Cobra Pose)
• Shalabhasana (Locust Pose)
• Urdhva Dhanurasana (Upward Bow or Wheel Pose)

Balancing

• Crane Pose (Bakasana)

Relaxation

• Shavasana (Final Corpse Pose)

Pranayama (Breathing Exercises)

• Mild Kapalabhatti (Skull Cleansing)
• Anuloma-Viloma (Alternate Nostril Breathing)

You should also pay careful attention to your diet and lifestyle. Do take this as a warning health signal and make every attempt to alter both. We recommend making a Sattvic (pure and simple), predominantly vegetarian diet your staple food. As far as lifestyle is concerned you would be well advised to avoid soft couches, particularly bean bags and swivel chairs. Should you be compelled to sit in one at the office, do make it a point to take a short stroll every hour or so, preferably once every half hour. Also, resist the urge to perch yourself in front of the television for long. If you’re watching long, interesting programs, make the most of the commercial breaks to visit the toilet or just stroll around the house, do some gentle stretches and then sit back.

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