Yoga, with its gentle and holistic approach, is renowned for alleviating back pain and promoting overall spine health.yoga poses into a regular routine can contribute to long-term back health. However, individuals with existing back conditions should consult a healthcare professional before starting a new exercise regimen.
1.Downward-Facing Dog (Adho Mukha Svanasana): Downward-Facing Dog is a versatile pose that targets the entire back, stretching and strengthening the spine and hamstrings.
Start on your hands and knees, tuck your toes, and lift your hips towards the ceiling.
Straighten your legs, bringing your heels towards the floor while keeping a slight bend in the knees.
Engage your core, extend your arms, and relax your head between your arms.Hold the pose for 30 seconds to a minute, focusing on deep, steady breaths.
2.Bridge Pose (Setu Bandhasana): Bridge Pose is a backbend that targets the lower back and helps strengthen the muscles in the spine.
Lie on your back with your knees bent and feet hip-width apart.
Press through your feet and lift your hips towards the ceiling.Clasp your hands under your back and roll your shoulders under, opening the chest.
Hold the pose for 30 seconds to a minute, engaging your core.
3.Child’s Pose (Balasana): Child’s Pose is a restorative posture that gently stretches the lower back and promotes relaxation.
To practice this pose:
Start on your hands and knees in a tabletop position.
Sit back on your heels, extending your arms forward and lowering your chest towards the mat.
Allow your forehead to rest on the floor, and your arms to extend, promoting a gentle stretch in the lower back.
Hold the pose for 30 seconds to a minute, breathing deeply and allowing tension to release.
By Bajanapati lahari.