Yoga Supplies

3 Responses to “Could you name at least 6 yoga postures that would help in alleviating back pain?”

1. syl c.

   on December 19 2009

   Cow Face Pose – Gomukhasana Variation
   This yoga pose is very intense; have a yoga strap at your desk in case you find this pose difficult. Sit up straight. Inhale. Wrap one arm, elbow bent, behind your back. Put the other arm, elbow bent, behind your head. Try to catch the fingers of that hand with the other hand. If you can’t reach, you can use a strap to hold your arms in place. Breathe. Repeat this yoga pose on the other side.
   Seated Backbend – Anuvittasana Variation
   To do this yoga pose, sit up straight. Inhale. Raise your arms above your head, and place your palms against one another. Interlace all your fingers, except your index finger. Allow these fingers to rest against one another. Exhale. Gently lean backward, allowing the spine to arch slightly. Look up. If the back of your chair is at the right level, you can lower yourself backward and use it as a support for the posture.
   Seated Twist – Matsyendrasana Variation
   This yoga pose releases tension from the core muscles. Sit upright. Inhale. Place your left hand on your right thigh, or on the right arm of your chair. Place your right hand on the back of the chair. As you exhale, gently twist your body around to the right. Breathe.
   Return to center. Repeat the yoga pose on the other side.
   Seated Side Stretch – Ardha Chandrasana Variation
   This yoga pose stretches the muscles in the side of the torso. Sit upright. Inhale. Place your left hand on your thigh, or the arm of your chair. Lift your right arm upward. As you exhale, lean your body to the left, using the arm of your chair as a support. Breath.
   Come up. Repeat the yoga pose on the other side.
   Standing Forward Bend – Uttanasana
   This yoga pose releases tense muscles in the lower back. Stand behind your chair. Inhale. Slowly bend from the hip. Drape your body over the chair, resting your arms or hands on the back, if necessary. Breathe. Don’t overarch your back. If you can bend down far enough, rest your head on the chair seat.
   Shoulder Stretch
   This yoga pose releases shouldder tension, like Gomukhasana, but is somewhat gentler. Sit down in your chair. Inhale. Clasp your hands together behind your back. Lean your body forward and gently liftyour arms upward, until you feel a stretch in the shoulder area. Breathe. Release.
   References :

2. Fletch's Mom

   on December 19 2009

   Child’s pose is my favorite
   References :

3. Oscar C

   on December 19 2009

   YOGA AND BACK PAIN

   Back pain, one of the common problems of present day, is caused due to the stress and tension in the muscles that support the spine. Sedentary lifestyle, stress, overuse or under use of the back, postural mistakes are unconscious triggers to the widespread problem of back pain. Regular exercise is a saving grace that brings relief to back pain.

   A regular practice of yoga offers an effective cure for back pain. It has proven to be a safe and effective way to alleviate many forms of back pain and also prevent its recurring bouts.

   Healing Benefits of Yoga

   • Yoga strengthens muscle groups. Many postures in yoga strengthen the back and abdominal muscles and help the body maintain a proper upright posture and movement. When these muscles are well conditioned, it helps to offset back pain.
   • Yoga eases lower back pain, by stretching and strengthening the muscles of the lower back. It increases blood circulation, which brings healing nutrients to the injured tissues.
   • Yoga helps in proper body alignment and good posture, which helps maintain a natural curvature of the spine, that is crucial in avoiding lower back pain.
   • Yoga increases the awareness of the body and keeps the body healthy and supple.
   • Yoga incorporates stretching and relaxation, which reduces tension in stress carrying muscles.
   Thus yoga is an excellent therapy for healing injured and sore back muscles, speeding time to recover from an injury and preventing reinjury. It also reduces the risk of disability due to back pain.

   Backache strikes when the muscles are under fatigue, commonly at the neck or lumbar region (where most twisting, turning or bending occurs). Frequent backaches occur due to overstrained or overstretched muscles, improper sitting positions, stress, lumbar scoliosis and earlier injuries. Many conditions cause back pain and they can be treated with conscious and gentle yoga practice. However, all cases of back pain need to be evaluated by a medical expert for diagnosis and treatment.

   These are the asanas (postures) that could cure your back pain with regular practice. (Please consult the Internet for the detailed descriptions.):

   1. Pawan Mukta Asana (Wind Releasing Pose)
   2. Bhujanga Asana (Cobra Pose)
   3. Shalabna Asana (Locust Pose)
   4. Uttanpada Asana (Raised-Feet Pose)
   5. Ekpada Uttan Asana (One-Legged Raised Pose)
   6. Rechaka-Puraka Pranayama (Expulsion-Filling In Pose)
   7. Shava Asana (Corpse or Dead Pose)

   Good luck to you.
   References :

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