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Friday, February 3, 2023

Winter Yoga for Back Pain: 5 Exercises to Relieve Back Pain During Winter

Health & FitnessWinter Yoga for Back Pain: 5 Exercises to Relieve Back Pain During Winter

One of the greatest sources of suffering in the world, backache It can affect people of all ages with approximately 30% of adult women experiencing lower back pain, compared to 25% of adult men. According to Health According to experts, the types of back pain can be identified as cervical (neck), thoracic (middle back), lumbar (lower back) and coccydynia (tailbone or sacrum) regions and it is winter season. I can grow but these are simple. Yoga Poses that will help you start protecting your back.

Practitioners of all levels can perform yoga asanas but it is advised to consult your doctor before starting any exercise regimen and please stop if you experience severe pain or leave the pose. Take a break. Talking about yoga as a treatment for back pain in an interview with HT Lifestyle, Himalayan Siddha Akshar shared, “Yoga can make your spine more flexible and strong. You can strengthen your body and mind to cope with pain and make treatment more effective through yoga asanas and meditation exercises. Regular low-impact aerobic exercise can improve your back strength and endurance. has been shown to, allowing your muscles to work more efficiently.

He recommends these 5 yoga asanas to relieve back pain in winter:

1. Bhujangasana (Cobra Pose)

Bhajangasana (Shutterstock)

Method: Lie flat on your stomach. Extend your palms under your shoulders and elbows close to the sides of your body. Inhale as you slowly lift your chest off the floor as far as your navel. Keep your back on the floor. Broaden your shoulder blades and engage them to lift your chest up. Slowly lower your torso.

2. Margaryasana (Cat-Cow Pose)

Marjariasana or Cat Guy Pose (Twitter/Stacey Haley)
Marjariasana or Cat Guy Pose (Twitter/Stacey Haley)

Method: Lie flat on your stomach. Extend your palms under your shoulders and elbows close to the sides of your body. Inhale as you slowly lift your chest off the floor as far as your navel. Keep your back on the floor. Broaden your shoulder blades and engage them to lift your chest up. Slowly lower your torso.

3. Paschimotansana (Sitting Forward Bend)

Paschimottanasana or Seated Forward Bend (Photo by Ben McGuinness on Splash)
Paschimottanasana or Seated Forward Bend (Photo by Ben McGuinness on Splash)

Method: Begin in Sukhasana. Straighten your legs forward and bend your legs, turning your feet towards you. Place your hands on your hips as you activate your thigh muscles. Straighten your back. Step forward slowly, holding your big toes. With a deep breath, draw the lower abdomen in and rest your forehead on your knees. Hold for at least 5 breaths.

4. Dhanurasana (Bow Pose)

Dhanurasana or Backbending or Bow Pose Yoga Exercise (Twitter/Official_JES)
Dhanurasana or Backbending or Bow Pose Yoga Exercise (Twitter/Official_JES)

Method: Start by lying on your stomach with your hands on your torso. Bend the legs and bring your hands back to hold your ankles. Inhale and lift your upper and lower body off the floor. Gently tilt your chin upwards. Do this very slowly. As you exhale, come out of the pose and rest quietly for a few breaths. Repeat the pose one or two more times.

5. Twisted Cobra Pose (Triaka Bhujangasana)

Twisted Cobra Pose (Triaka Bhujangasana) (Photo by Himalayan Siddha Akshar)
Twisted Cobra Pose (Triaka Bhujangasana) (Photo by Himalayan Siddha Akshar)

Method: Start by lying on your stomach with your hands on your torso. Bend the legs and bring your hands back to hold your ankles. Inhale and lift your upper and lower body off the floor. Gently tilt your chin upwards. Do this very slowly. As you exhale, come out of the pose and rest quietly for a few breaths. Repeat the pose one or two more times.

5. Twisted Cobra Pose (Triaka Bhujangasana)

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