Yoga
for Back Pain.
Tadasana (Mountain Pose)
1. Stand straight and look straight ahead.
2. The heels and big toes of the tow feet should touch each other.
3. Keep the hands by the side of the thighs.
4. Tighten the elbows and stretch the arms downwards.
5. Draw the shoulders backwards to broaden the chest.
6. Raise the heels and stretch the arms overhead with palms facing each other.
Paschimothanasana (Forward Bend)
1. Sit with the head, neck and back in a straight line. Stretch the legs
together in front of the body with the back of the knees flat on the
ground.
2. As you inhale, bring both the arms over the head, stretching them up
alongside the ears. Stretch the spine.
3. Exhale and bend forwards form the hips. Try to catch hold of the toes
as the chest is brought down towards the thighs. If the toes cannot
be reached, grasp the ankles, or the shins. Hold the position for at
least 10 seconds, gradually increasing to about 1 minute.
4. As you inhale, let go of the toes and stretch the arms and body up (see step 2)
5. Repeat 3-5 times.
Vajrasana
1. Fold the right leg and bring the right heel under the right buttock.
2. Then, fold the left leg and bring the left heel under the left buttock.
The soles of the feet face upwards and the entire weight of the body
is felt on the back of the feet. Sit erect with the buttocks resting on
the both the heels.
3. Rest the palms on the thighs.
Shashankasana (Hare pose)
1. Sit inVajrasana.
2. As you inhale, slowly raise the arms above the head.
3. Exhale slowly.
4. While exhalation, bend the trunk forward keeping the arms in line with
the trunk. Bend slowly. Bring the hands and forehead to rest on the
floor.
5. Retain the breathe for a short time in this position.
6. Breathe in and slowly come back to the upright position.
7. Slowly return to the starting position while exhaling.
8. If the final position is maintained for a longer period of time, slow,
deep breathing should be practiced .
