Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment. We hardly sit with a straight back or take any effort to improve our body posture. This imbalance in the alignment results in back pain. Sedentary lifestyle and lack of exercise are other reasons for a back ache but it’s not too late. You can get rid of back ache with yoga asanas.
Adho mukha svanasana (Downward facing dog)
Adho mukha svanasana or the downward dog position is one of the best known yoga poses. This asana is for your entire body. It boosts your metabolism, clears your mind, stretches your ankles and calves, strengthens your bones and is an excellent pose to get relief from back pain.
Marjaryasana (cat/cow pose)
Cat/cow pose massages your spine and relieve the stress. This pose keeps your back healthy and limber. It is also effective in improving your mental stability. It allows for a nice flexion and extension of the spine, promotes mobility, and it also helps to just relieve any tension in the lower back.Cat/cow also helps you get familiar with what your neutral spine is—not too arched and not too rounded—which can help improve posture.
Paschimottanasana (Seated forward bend)
The seated forward bend or paschimottanasana stretches your spine and eases lower back pain. It provides relief from neck pain and stiffness, eases PMS symptoms, stimulates liver, improves digestion and reduces fatigue
Salabhasana (Locust Pose)
Locust pose or salabhasana improves your core strength, stretches your spine and strengthens your legs. It will open your chest, improve your digestion and stimulates kidneys. Do not do this if you suffered an injury to your shoulders, arms or back recently
Trikonasana (Triangle Pose)
The triangle pose or trikonasana strengthens your spine, legs, shoulders and chest. It also improves your body alignment and stretches your hamstrings and calves.
Bhujangasana(Upward-Facing Dog)
If you experience back pain when bending forward, this is an especially helpful move since it stretches your low back. This also works to activate the muscles around the spine, which better supports painful areas
Shashankasana (Child’s Pose)
This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.
Yoga is such an efficient way to help your body and mental health. It is also very easy, but make sure you follow instructions and try out increate asana to avoid pulling a muscle! You can start a home practice with as little as 10 minutes per day. You can use books, articles, and online classes to guide your practice. Once you learn the basics, you can intuitively create your own sessions.
