By sitting for a long time you can face a great amount of stress on your body. When we sit for a long time at our desk our shoulders move forward, and stress and pressure expand on the neck and spine. Now it’s time to get relief from your back pain.
All you require is a mat and these basic yoga exercises to find a relief. You can also attend morning yoga sessions al GNCC.
Child Pose stretches the low back, back rubs and tones the stomach organs, and empowers the digestive system.
- To begin the asana initially sit on knees with hips touching your heels.
- Place your hand on thighs and palms down.
- While breathing out gradually bring your chest between your knees and swinging hands forward
- Inhale delicately and hold the pose for 2 to 3 minutes.
- After this breathe in gradually and come back to beginning position.
- Perform this asana for 5 to 10 times.
- Lie on your stomach and lay your forehead on the floor.
- Place your hands behind you with palms looking up, and point your toes away from you.
- Now lift your head, upper chest, arms, and legs off the ground. Lay your weight on your belly and pelvis zone and keep your look forward or somewhat down.
- Hold, and then lower your body gradually back to the mat.
- Lie on your back with knees bowed and feet near your hips.
- Ensure your feet are parallel and that your knees are right above them.
- Place your arms by your sides, hands looking down. Press into your feet and lift your lower back and pelvis up off the floor.
- Keep your shoulders on the tangle and knees parallel.
- Hold it for some time and gradually restore your back and pelvis to the floor
Angle Pose (Konasana)
- Stand straight with feet apart and arms nearby the body.
- Inhale and raise the left arm up and fingers pointing towards the sky.
- Inhale out and first bend your body to left side, from the spine
- Now breath in, and come back to the standing position.
- Now, do the above steps for the right side as well.
- Lie on the ground on your stomach and place your palms on the ground.
- Now lift your chest off the ground making your arms straight.
- Hold the position for some time, and then return back to original position.
- Repeat the exercise for 10 min.
These yoga poses lay special emphasis on the spinal cord. Everyday routine with regards to asanas will help enhance spine wellbeing and mobility range.