5 Yoga stretches to relieve from Back Pain

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1. Cat Pose:


Cat Pose is a simple Yoga Asana, but it comes with a lot of benefits. It Stretches the back, spine, shoulders, and neck. 
  • The back and forth movement of the back, in this asana, activates all the spinal columns. This helps in flexibility, strength and overall health of the spine. It removes the stiffness of the spine.
Also it stretches the centre nerves located at the back, which helps a lot in relieving stress in the spine.

  • In this asana, we stretch the neck and shoulders. It tones the muscles of these areas.
  • During the practice of cow pose, we lift the muscles of the core towards the spine, This asana massage these muscles and tones them.
Also this practice improve blood flow throughout the body.

2. Bhujangasana 

Bhujangasana, also known as Cobra Pose, is a yoga pose that offers numerous physical
and mental benefits.
1. Strengthens the Back Muscles: Bhujangasana targets the muscles in the back, especially
the lower back. Regular practice helps in strengthening and toning the muscles along the
spine.
2. Improves Posture: This pose promotes the natural curvature of the spine, which can
help improve overall posture. It also helps prevent the development of a hunched back.
3. Stimulates Abdominal Organs: The compression and stretching involved in Cobra
Pose stimulate the abdominal organs, aiding in digestion and promoting the health of
internal organs.
4. Opens the Chest: Bhujangasana opens up the chest and lungs, enhancing lung capacity
and improving respiratory function. It is beneficial for individuals with respiratory issues
like asthma.
5. Increases Flexibility: Regular practice of Cobra Pose increases the flexibility of the
spine, shoulders, and chest. It helps in maintaining the mobility of the entire back.
6. Relieves Stress: Bhujangasana is known for its stress-relieving properties. The
pose stretches the front of the body and engages the back muscles, helping to release
tension and stress.
7. Alleviates Sciatica Pain: This asana can be helpful in relieving sciatica pain by strengthen
ing the lower back and improving flexibility in the spine.
8. Enhances Circulation: The backward bending in Bhujangasana facilitates better blood
circulation throughout the body, especially in the abdominal region. Improved circulation
can contribute to better organ function.
9. Stimulates Kidneys: The compression of the lower abdomen in Cobra Pose can stimulate the kidneys and aid in detoxification.
10. Improves Mood and Energy: Backbends, in general, are known to uplift mood and
energy levels. Bhujangasana is no exception and can be particularly beneficial for
those experiencing mild depression or fatigue.
11. Therapeutic for Menstrual Disorders: The pose is believed to have therapeutic
effects for women experiencing menstrual discomfort, as it helps in relieving congestion
in the pelvic region.
3. Child's Pose

Child's Pose, also known as "Balasana" in yoga, is a simple and gentle resting pose that offers several benefits, both physically and mentally.

  1. 1. Relieves Tension and Stress:

    • The pose allows for a gentle stretch of the back, shoulders, and neck, helping to release tension and stress.

  2. 2. Stretches the Back:

    • Child's Pose is excellent for elongating and stretching the spine, which can be particularly beneficial if you spend long hours sitting or standing.

  3. 3. Hip Flexor Stretch:

    • The pose gently stretches the hips, particularly the hip flexors, which can be tight from prolonged sitting.

  4. 4. Anxiety and Calming:

    • Child's Pose is often used as a resting position in yoga sequences, and the forward-bending nature of the pose can have a calming effect on the nervous system, helping to alleviate anxiety.

  5. 5. Improves Digestion:

    • The gentle compression of the abdomen in Child's Pose can help stimulate and massage the internal organs, potentially aiding in digestion.

  6. 6. Relieves Back Pain:

    • The stretch provided to the lower back can be beneficial for individuals experiencing mild lower back pain. It can be used as a therapeutic pose in back care.

  7. 7. Enhances Circulation:

    • The relaxed nature of the pose allows for better circulation throughout the body, promoting overall well-being.

  8. 8. Restorative:

    • Child's Pose is often used as a restorative pose in yoga classes, allowing practitioners to rest and recover between more active poses.

  9. 9. Balances Energy:

    • Child's Pose is considered a grounding pose in yoga, helping to balance and center the mind and body.

  10. 10. Accessible to All Levels:

    • It's a beginner-friendly pose that can be easily modified to suit different levels of flexibility and physical condition.

  11. 11. Encourages Mindfulness:

    • While in Child's Pose, practitioners are encouraged to focus on their breath and be present in the moment, fostering a sense of mindfulness.

  12. 12. Prepares for Meditation:

  13.   Child's Pose is often used as a transitional pose in yoga sequences and can be a          comfortable position to move into before starting a meditation practice.


  15. 4. Setu Bandhasana ( Bridge pose)

  16. Setu Bandhasana, or Bridge Pose, offers a variety of physical, mental, and emotional benefits.

    1. 1. Strengthens Muscles:

      • Setu Bandhasana engages and strengthens the muscles of the legs, buttocks, and lower back. This can contribute to improved posture and stability.

    2. 2. Stretches the Spine:

      • The pose involves lifting the hips, which stretches and opens up the spine. It can be particularly beneficial for people who spend long hours sitting, as it counteracts the effects of slouching.

    3. 3. Improves Flexibility:

      • Regular practice of Setu Bandhasana helps enhance flexibility in the spine, neck, and chest. It also stretches the hip flexors, promoting overall flexibility.

    4. 4. Stimulates Abdominal Organs:

      • The pose stimulates the abdominal organs, including the digestive organs. This can help improve digestion and alleviate issues like constipation.

    5. 5. Opens the Chest and Lungs:

      • Setu Bandhasana expands the chest, stretching the muscles in the chest and shoulders. This can enhance lung capacity and is beneficial for respiratory health.

    6. 6. Calms the Mind:

      • The gentle inversion in Bridge Pose can have a calming effect on the nervous system. It may help reduce stress, anxiety, and mild depression.

    7. 7. Therapeutic for Back Pain:

      • When practiced with proper alignment and attention to the breath, Setu Bandhasana can be therapeutic for mild back pain. It strengthens the back muscles and provides relief to the spine.

    8. 8. Improves Circulation:

      • The pose encourages blood circulation throughout the body. This increased circulation can be beneficial for overall cardiovascular health.

    9. 9. Helps Relieve Menstrual Discomfort:

      • Setu Bandhasana is known to be helpful for women experiencing menstrual discomfort. It can alleviate cramps and provide relief to the abdominal region.

    10. 10. Accessible for Various Levels:

      • Setu Bandhasana is a beginner-friendly pose that can be adapted to different skill levels. Modifications can be made to suit individual needs and abilities.

    12. 5. Naukasana


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