Yoga Postures for Back Pain - Tadasana

 

 

 

 

 

 

 

 

 

 

 

Tadasana.

Tada means Palm tree or Mountain.

In Tiriyak we bent side ways.

Where as in this one we need to stand straight.

only difference is we must stand on the Toes.

rest all the same.

Yoga Postures for Back Pain - Yoga Postures

In simple exercise postures

1. Leg exercise

2. Butterfly wings

3. Shoulder Rotations.

4. Head movements.

 

Important Yoga Postures for Back Pain

1. Bhujangasana                        2. Tiryak Tadasana

3. Shalabhasana                        4. Katichakrasana

 

5. Dhunurasana                        6. Trikonasana

 

7. Ardhamatsyendrasana       8. Veerasana

 

9. Tadasana                               10. Shavasana (when needed)

 

 

 

Also the following will benifit you in eradicating back pain

a. Balasan

b. Vibareetha karani

c. Eka paadha asana

d. Pavana mukthasa

e. Kandasan

Yoga Postures for Back Pain - Triyak Tadasana

 

 

 

 

 

 

 

 

 

 

 

 

Tiriyak Tadasana

Tiriyak means Slanting. Tada means Mountain or Palm Tree Asana means Posture

This is called Slating Mountain or Palm Tree..Posture.

 

Benefis

This Asana befits in the side ways stretching of the Spine where by any displacements or strain in side ways turning and sweing gats corrected.

An exercise for the entire Spine. 

This is good for Arthritis,Lumbar & cervical related issues.

Good for Anakatha and Mooladhara

 

Avoid

Any one can do. but dont stretch full at the initial stages as it may create some strain.

Pregnant Women can do only 1/4 portion of the exercise.

How to Do Tiriyak Tadasa

1. Stretch the legs bit so as to balance while doing this posture.

2. Bring both the hands away from the body to the chest position

3. Join both the fingers criss crossed.

4. Lift your hands above the Head while you start inhaling.

5. Now both the hands will be above the head in the fingures joined in crisscross position.

6. Inhale and Exhale.

8. Now Inhale and...

7. Slowly bend side ways to the right side.

8. Inhale 

9. Now slowly exhale and come back to center position.

10. Similarly inahale and exhale.

11. Inhale and bend side ways to the left side.

12. Exhale and slowly come back to the center position.

13. Inhale and exhale.

repeat this process. once you are comfortable stretch little more...

Pregnant women should do only up to the shoulder level bending only. if they feel even this is painfull must avoid bend and stop with liting the hands above the head levl only.

 

 

 

Yoga Postures for Back Pain - Kati Chakrasana

 

 

 

 

 

 

 

 

 

 

 

Kati Chakrasana.

'Kati' Means Weist. 'Chakra' means Rotate or Twist. Asana means Posture.

Twisting the weist is the meaning for this.

There are two ways of doing this. one keeping the hands straight another one fold and hold type.

Benefits

Good for Spine

Vertebre Joints.

Shoulder Joints.

Neck.

Digestive System...etc.,

Avoid

Pregnant women must avoid.

As this is a hip related mainly start with slow movement.

How to Do the Asana

1. Stand in straight position.

2. Keep your legs stretched to avoid fall.

3. Twist your left hand and place it in the back side way to the right side hip

4. Place your right hand palm on the left side shoulder

5. Breath. then release.

Similarly, do this on the other side.

 

 

Yoga Postures for Back Pain - Veerasana

 

 

 

 

 

 

 

 

 

 

 

Veerasana

'Veera' means Brave 'Asana' means Position.

This Asana makes a person sit like a brave personality.

we can compare this closly to Vajrasana though this is not.

Benefits.

Spine becomes straight.

knee joints gets strengthened.

Cyatic nerve stretches.

Mooladhara and Manipooraka gets activation.

good for digestive system.

Avoid.

People with knee ligement tear must avoid.

Pregnant women must avoid.

How to do Veerasana.

1. Sit straight on the mat.

2. Place legs criss cross in sideways.

3.Place both hands on the knee.

4. Inhale and exhale.

 

Yoga Postures for Back Pain - Sawasan

 

 

 

 

 

 

 

 

Sawasan

 

Sava means Idle. Asana means Position

 

This is just be idle position in a lie down posture.

 

This is simple yet very important.

 

Lie down on the mat. ensure none of youyr body parts

Touch the floor.

Close your eyes and inhale and exhale for 3 miniuts.

Slowly start watching from Tip to Toes in mind vision in circle.

Then stop at left leg.

Slowly focus internally though mind from left Toe to Thigh

Simlarly from right Toe to Thigh

Then lower Abdome.

Then upper abdome.

Then stomach

Then intestine

Then back portion od the stomach

Then chest

Then back side of the chest

Then neck

Then back side of the head

Front side of the head Tip

Them repeat from tip to Toe in circle and 

Pronounce internally

I am safe and healthy.

All my systems are functioning well.

All my worries are going away from me.

I am feeling fresh and clear.

Then relax fully

For 3 miniuts

 

Then slowly turn towards left side and slowly getup.

Yoga Postures for Back Pain - Trikonasana

 

 

 

 

 

 

 

 

 

Trikonasan

'Tri' means Three 'Kona' means Angle. 'Trikona' means Triangle. 'Asana' Means Posture.

This is a kind of Asana in which the Body converts in to a Triangle.

Benifits

This Asana carries many benifits.

The Spine side ways movement is eased.

Hip becomes flexible.

Good for Digestion

Intestine disorder gets regularised.

Abdomen gets strenth.

Rib side becomes fully functional.

Lungs get compressed and stretched.

Thigh bones becomes strengthened etc.,....

Avoid

Pregnant women must Avoid

People with 'Hiranya'should not experiment

Stretch needs to be soft and gentle.lower abdomen issue people needs to take care.

How to do TriKonasana

1. Stand Straight.

2. Spread your Legs.

3. Lift your hands sideways like a Bird.

4. Lift your right hand above the head.

5. Bend side ways towards the left side

6. Touch the left feet by left hand.

During this process your right hand should face sideways of the left side. 

Then do the same for the other side.