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Yoga for Back Pain

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Try out these asanas to cure your back pain.

This tutorial video series will guide
Don't miss the video on Yoga for a headache.

Although this sequence is meant to help agaist back problems, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti"
"Kast - Paradise" published by Alter K

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In this video you will learn a sequence of postures to avoid and cure back pain.

Before you start, warm up by doing 10 cycles of the sun salutation.

It enhances blood circulation, improves the functioning of the bowels and helps strengthen muscles and joints.

It also revitalises your body and refreshes your mind, leaves you feeling energetic throughout the course of the day.

Once you are warmed up, you're ready to begin the sequence of asanas.

Hold each pose for thirty seconds to a minute or as long as you are comfortable.

Remember to repeat the pose on the other side whenever possible.

Do take time to rest between the different asanas as required, assuming either the corpse pose or the staff pose .

Start with the standing forward bend.

Reach down as far as possible while keeping your knees locked.

Next do the triangle pose.

Keep your arm above nice and straight and look up.

The following pose is the extended side stretch.

Look up and breathe normally.

Move on to the cat pose.

Round your back and tuck your chin in.

Hold for a few seconds and then arch your back and look up.

Next sit down in the hero pose.

Relax your mind and concentrate on your breathing.

The following asana is the bound angle pose.

Try and push your knees as close as possible to the ground.

Next do the camel pose.

Slowly stretch backwards, reaching down with your hands to cup your heels.

Extend your legs and do the seated forward bend.

Reach out as far as you can keeping your back straight.

Next do the boat pose.

The arms and legs should be extended.

Next do the half lord of the fishes pose.

Keep your back straight and look behind.

Move on to the cobra pose.

Press your palms down and inhale deeply as you raise your trunk till your chest is perpendicular to the ground.

The following asana is the locust pose.

Hold for as long as you can.

Lie down on your back and do the bridge pose.

Breathe normally in the final position.

Next do the gas release pose.

Raise your chin to touch the bent knee.

Follow up with the seated forward bend.

Keep your back straight.

Next do the shoulder stand.

The legs and the upper body should be perpendicular to the ground.

The following asana is the plough pose.

Try and touch the ground with your feet behind the head.

Move on to the monkey pose.

Twist your torso so your knees are facing one side and your face is towards the other.

Rest in the child pose for a minute.

Lie down for a few minutes in the corpse pose.

Relax and concentrate on your breathing.

Next do the alternate nostril breathing technique for five minutes.

Regular practice of these recommended asanas will effectively help prevent and alleviate back pain.


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