All About Yoga For Back Pain: Infographics

Follow 25 most beneficial yoga poses to get relief from the back pain and strengthen your spine to stay away from various spine related issues.
People, who sit for 8-9 hours daily to complete their computer related work in office and women, who have lots of household work to do that include twisting, turning and stretching their spine can induce back pain. Normally, back pain is usually seen in woman and especially in the period of pregnancy. With the advance physiotherapy and medicines, one can easily cure back pain but only for short period of time. If you really want to stay away from the crucial back pain that puts full stop on your various routine work, then check out easy to follow and most effective yoga position to get relief from the back pain.

(1) URDHVA HASTASANA (UPWARD SALUTE):

• To start Upward Salute, stand in the tadasana position.
• Put your arms in the outward position and let your torso and thumbs point in the backward side.
• Now inhale air and take your arms on upward side and make them parallel.
• Now press your both palm together and stretch them in the upward direction. Extend your elbows as much as you can.
• Exhale slowly and sweep your hands on side. Come back in the normal position.

Benefits:

• Increase digestion rate
• Stretch your belly
• Stretch shoulders and armpits
• Give you relief from the anxiety

(2) URDHVA DHANURASANA (UPWARD BOW POSE):

• Lie by facing your face on upward direction. Bend your knees in such a manner that it comes close to sitting bones.
• Bend your elbows and come in position as palms spread on floor besides your head and forearms perpendicular to floor.
• Press your inner feet from the floor actively and start exhaling. Now push your tailbone towards pubis and your buttocks off the floor.
• Try to keep your thighs and inner feet parallel. Do 2-3 inhale and exhale continually.
• Now press your inner hands and shoulder blades against thighs parallel, by leaving the floor. Again continue 2-3 inhale and exhale process.
• Turn your upper arms outwards, but keep in mind that you do not fall in floor. Now in the position, tilt your head slightly.
• Stay in the position for 4-9 seconds and come back normally with inhaling and exhaling. You can repeat it daily for maximum 10 times.

Benefits:

• Widen your chest and lungs
• Activate thyroid and pituitary glands
• Make your arms and wrists, legs, buttocks, abdomen, and spine stronger
• You are advised to resolve asthma, back pain, infertility, and osteoporosis
• Increase your energy levels

(3) VIRBHADRASANA II (WARRIOR II POSE):

• First and foremost become stable into the mountain pose.
• Now move your right foot in the right side with the distance of 2 to 4 feet.
• Now turn your left foot to make the angle of 45 degrees. Make your heel become align with the middle of left foot.
• You must keep your shoulders and hips in the same lane of your legs with the forward position.
• Inhale and start raising your arms upside till your shoulder height and palms face downside.
• Now keep your shoulder in the relaxed position and exhale air, then bend your right knee till it come over your right ankle.
• Turn your head right side and gaze out over your fingerprints.
• Stay in position for 30 to 60 seconds and slowly by inhaling and exhaling come back to the normal position.

Benefits:

• Give strength to your legs, arms and shoulder.
• Improve your deep breathing capacity by enlarging your chest.
• Increase strength and stamina.

(4) PARIVRTTA PARSVAKONASANA (REVOLVED SIDE ANGLE POSE):

• With the deep breathe, stand in the straight position. Exhale as much as you can, and create distance of 4 feet between your legs.
• Put your hands on your waist and turn your right and left foot with the ankle aligned to the center.
• Now turn both the foot outside by keeping your heels aligned. Now put your thighs parallel and extend your left feet slowly towards your tailbone.
• Stretch out to the right side and put your left hand on floor, by exhaling. Turn your head towards right side and extend your spine.
• Inhale smoothly and twist your torso with continuing twisting.
• Stay in the position for 30-35 seconds and inhale deeply. Now, slowly exhale and come back in the normal position.

Benefits:
It makes your various body parts stronger as Groin, Legs, Chest, Ankles, Shoulders, Torso, Lungs, Waist, and Spine. It also improves blood circulation in your body.

(5) BHARADVAJASANA (BHARADVAJA'S TWIST):

• By stretching your legs in front side of you, put your arms in the resting position.
• Start bending your knees and let your left hip stay in such a way that overall body weight comes on your right buttock.
• Slowly inhale and start stretching your spine to the length as it is possible. Now exhale slowly, and twist your upper trunk as much as you can.
• Now with the slight twisted upper back, twist your backbone and concentrate on stretching from lower back to tip of your head.
• Now turn your head and try to look at your right shoulder. Stay in the position as much as you can.
• Slowly return to normal position and start performing position on other side.

Benefits:

• Stretch your backbone, trunk, shoulders, and hips
• Advised for pregnant woman who have back pain
• Increase metabolic activity, digestive function, and elimination process

(6) PARIVRTTA TRIKONASANA (REVOLVED TRIANGLE POSE):

• Stand in a one line with your both foot together.
• Now stretch out your feet on side.
• Now raise both your hands and let them stay straight by facing both the palms.
• Put your right foot outside to make angle of 90 degrees and left foot little inside.
• Turn your torso in the right side.
• Exhale and turn your trunk with your left leg in the opposite side.
• Now stretch your right arm in the upper direction and keep it in the line of left arm.
• Stay in the position and slowly come to original position. Repeat the position 4-5 times.

Benefits:

• Improve breathing, reduce back pain, and stretch out spin and hips.
• Cleanse your internal organs, increase coordination sense and stimulate blood circulation.

(7) DANDASANA (STAFF POSE):

• Sit straight with the legs stretched out in front side.
• Keep your palm on floor to support your spine. Relax your shoulder and make your spine straight.
• Inhale and exhale slowly by making your torso straight yet relaxed.
• Stay in position for 30-40 seconds. Repeat position.

Benefits:
Induce flexibility in hips and pelvis region also improve lower back posture.

(8) SPHINX POSE:

• Lie on your belly and by placing your legs side by side.
• Now put your tailbone towards your pubis and lengthen your heels. Roll back your thighs toward the floor.
• Now reach to your toes with your hands. In that pose, make sure that you continue increasing your tail towards heel. Your buttocks must be firm throughout.
• Now put your elbows under your shoulder and forearms to parallel of each other. Now inhale slowly and lift your upper torso with the mild backbend.
• Stay in the position for as long as you can and come back to normal in the same position.

Benefits:

• Widen up lungs, chest and shoulders.
• It gives strength to your backbones.

(9) PARIVRTTA JANU SIRSASANA (REVOLVED HEAD-TO-KNEE POSE):

• Sit on the floor by stretching your legs in front of you.
• Bend your left leg and put your foot on the ground.
• Bend your right knee and shift it towards the right hip. Exhale and bend sideways by letting back part of the right shoulder towards the inner part of knee.
• Now glide your forearm with the right knee and bend it. Hold your right leg and place the folded leg anchored on the floor.
• Slowly extend and straighten the knee and shift your torso to ceiling.
• Now by lifting your left hand, move your head by pressing it. By separating your elbows stretch your torso.
• Stay in the position for few seconds and come back in the normal position.

Benefits:

• Stretch your shoulders, spine
• Stimulate kidney and various internal organs
• Make your shoulders and armpit strong.

(10) DHANURASANA (BOW POSE):

• Lie on floor by facing your face downward direction and arms on sides.
• Bend your knees slowly till it touches your buttocks. With the help of your arms, grab your ankles.
• With the ease, raise your head and torso and arch back your legs to make the bow shape.
• Put all the body weight on your abdomen. Stay in the position as long as you can.
• Now slowly come to the normal position and release the grip of your ankles.

Benefits:
It stretches and strengthens various body parts such as thighs, abdomen, chest, throat, and deep hip flexors.

(11) SETU BANDHA SARVANGASANA (BRIDGE POSE):

• Lie down on floor by facing towards ceiling. Bring your knees up and try to keep your both legs parallel.
• Inhale deeply and push your tailbone upside. Now by putting your shoulders parallel to floor, pull your abdomen area upside.
• Slowly pull your upper body from the floor by allowing your shoulders to stay touched to floor.
• Hold the position for few minutes and come back to the normal position. Again follow steps to do bridge pose.

Benefits:

• Stretch neck, chest, legs, upper back and spine
• Increase digestion
• Prevent backache and headache
• Reduce the chances of depression and make your mind calm.

(12) USTRASANA (CAMEL POSE):

• Sit on your knee in such a manner that your hips, knees, and thighs perpendicular to floor. Try to get your thighs inward.
• Now put your hands on hips in such a way that your fingers pointing towards the floor.
• Now try to take your chest in the upward direction and lower arms by bending your body in the backward direction.
• Now slowly put your hands on the ground and let your palm touch the ground. Balance your body with the palms and feet.
• Start inhaling and exhaling deeply.
• Stay in the position for 20-30 minutes. Come back to normal position. Follow the position for 5 times per day.

Benefits:

• Stretch your neck, chest, abdomen, thighs, groins, and ankles.
• Make your back muscles, gluteal muscles, and arm muscles stronger.
• It makes your internal organs strong.

(13) MARJARYASANA:

• Come on your two palms and knees, so that your hips and hands stay beneath your shoulder.
• Inhale slowly and tilt your pelvis forward side by creating small arch.
• Let the arch go through your spine and drop your tailbone towards the floor.
• Now repeat the series of posture for several times.
• Now bend your knees towards your chest. Exhale and stretch your leg back and focus on leg out movements.

Benefits:

• Make your spine and neck flexible
• Improve reproductive system, menstrual cramping etc.
• Make your lungs and abdominal organs more active.
• Make your spine relaxed and reduce the pain.

(14) COW POSE (BITILASANA):

• Put your knees and hands on the floor. Make sure that you must keep your knees in the line of your buttocks. Your shoulders, elbows and wrists must be in one line.
• Now gaze in the upward direction with the neutral position followed by gazing on the floor.
• With the inhaling, stretch sitting bones, chest in the upward direction. And at the same time, let your stomach fall towards the floor.
• Exhale and again come to the original position. Repeat the procedure for 5 minutes.

Benefits:

• Tone your abdominal muscles and enhance blood circulation and chest muscles.
• It strengthens your arms, wrists, elbows, spine and knee joint.

(15) ADHO MUKHA SVANASANA:

• Lie down on the floor by facing downside.
• Inhale slowly and push your knees from the floor. During the beginning time, keep your knees bent slightly and little lifted from the ground.
• Exhale and decline your heels with feet that are extended. Scroll legs slowly inside with the heels little outside.
• Apply little pressure on your base fingers and feel the tension.
• Make joints of elbows and knee free and increase the length of back by placing hands and feet on floor.
• Hold your breathing for some time and come to the original position.

Benefits:

• Increase self confidence, brain functioning.
• Make your spine stronger.

(16) GARUDASANA (EAGLE POSE):

• Stand in the mountain pose and raise your arms up to the shoulder level by relaxing your shoulders.
• Cross your left arm over the right one. Your finger must point towards the ceiling.
• Bend your knees slowly and put all the weight of body on one leg.
• Cross your right leg on the left one and put your right foot behind your lower leg.
• Make your head pointed towards the ceiling and feel the spine running from your body.
• Stay in the position for small amount of time and repeat the procedure again.

Benefits:
Stretch out and make your upper back, shoulders and thighs stronger. It also makes your legs, knees and ankles strong.

(17) UTTHITA TRIKONASANA (EXTENDED TRIANGLE POSE):

• Stay in the tadasana pose and exhale by making distance of 4 feet between both legs.
• Put your arms on the sideways and make the angle of 90 degrees.
• Now tighten your thighs and turn the right one outside. You must be in line. Your right knee and right ankle must be corresponding to each other and vise versa.
• Bend your body towards the right side and twist your torso towards the left side.
• Push little your left hip in the forward direction and put your tailbone towards the heels.
• Place your right hand on the ankle and stretch your left arm on upper side.
• Stay in position for a while and repeat it for 5 minutes.

Benefits:
Stimulate abdominal organs, reduce back pain of pregnant woman. Reduce stress level. Make your spine stretched and more flexible.

(18) AGNISTAMBHASANA (FIRE LOG YOGA POSE):

• Sit on the floor. Put your left ankle on the right knee. Push your right foot in forward direction till it reaches below your left knee.
• Inhale deeply and bend in forward direction with your head, shoulders and back bending in harmony.
• One can take the support of knees to bend in forward direction to touch the floor with the head.
• Hold the position as long as you can or for six deep breaths.
• Now lift yourself and come to the normal position.

Benefits:

• It acts as a hip opener and flexor also activates abdominal organs.
• Cure back pain and induce overall flexibility.

(19) MATSYASANA (FISH POSE):

• Stay in the corpse pose and lie with the flat back and arms in the straight position.
• Make the fish pose and slip the head on back side and chest in the forward side.
• Now come back in the normal position, and again start the steps.

Benefits:

• Expand lungs, shoulders and strengthen the back muscles
• Strengthen the thoracic and cervical sections of spine
• Increase breathing process and also increase supply of blood in thoracic and cervical spine area.

(20) ARDHA MATSYENDRASANA (HALF LORD OF THE FISHES POSE):

• Sit on the yoga matt or on floor by stretching out your legs in the front side.
• Lifts up your right knee and place your right foot outside your left leg. Now, bend your left leg and put your left foot outside your right hip.
• Now put your right arm at your back and breathe by extending your left arm. Now bend your elbow.
• Now concentrate on the pain you feel in your spine. Now start twisting your torso.
• Now continue breathing 5 to 8 breathes and come back to the original position.

Benefits:

• Restore natural flexibility of your spine also clean your internal organs.
• Increase digestion and give relief from the backache and sciatica.

(21) ARDHA CHANDRASANA (CRESCENT MOON POSE):

• Stand in the tadasana pose. And push your arms upward at the height of your shoulder.
• With continuing deep breathing, stretch your arms in the upward direction in the parallel position.
• Interconnect your fingers with each other and make your index figure in the upward direction. Make your shoulder little loosen up.
• Exhale deeply and bend yourself from your waist and lean on the right side.
• Stay in the position for 15-20 seconds and come back to normal position. Now continue with next side of your body.

Benefits:
Stretch out your body and make your spine more flexible.

(22) SALABHASANA (LOCUST POSE):

• Lie by facing downside to the floor and make two fists and put them on side by pressing thumbs to your thighs. Put your both the elbow close to each other.
• Exhale and roll over to your front side and put pressure on your arms. Put your head by resting on your chin.
• With breathing deeply, raise your right leg and with exhaling put down your raised leg. Now raise other leg.
• Now inhale and take both the legs upside and with exhaling take your legs downside.
• Come to normal position and again follow the steps.

Benefits:

• Make your lower back muscles strong and more flexible.
• Massage your internal organs.
• Increase digestion and make your shoulders and arms more strong.

(23) MARICHYASANA III (MARICHI’S POSE):

• Sit in the tadasana pose.
• Now turn your left knee and shift your left heel in the backward side. Try to bend your thighs as much it possible.
• Put your right hand behind your body on the floor.
• Breathe and raise your left arm upward side.
• Breathe and twist your body in the forward direction, by bending your knee. Now use your right hand and bend your torso in the front side as much as possible.
• Now cover your left arm around the left leg.
• Make sure that your leg gets extended straight in front of you. Make your foot and toes tilted in back side.
• Lift your body and inhale deeply.
• Stay in the marichyasana iii pose sequence for half minute to one minute.
• Repeat the pose on both sides.

Benefits:

• Act as therapy for hip and back pain.
• Stimulate your brain nerves.
• Massage your abdominal organs.
• Give strength and natural flexibility to spine and shoulders.

(24) HALASANA (PLOUGH POSE):

• Lie down on the floor or yoga matt by placing your feet together, arms on your sides.
• Make your legs straight and inhale smoothly by raising both your legs to 30, 60 and at end 90 degrees.
• Breathe and try to push your both legs over your head and beyond your head. Try to touch the floor with your toes.
• Pull your torso from the floor and stay in the position for 10 seconds and come back to normal position and again follow the steps.

Benefits:

• Help to cure problem of Hernia, high blood pressure, ulcer, heart, backache and cervical spondylysis.
• Improve digestion and make your spine more flexible and strong.
• Give relief in asthma, diabetes, menstrual disorder and constipation.

(25) SUPTA PADANGUSTHASANA (RECLINING BIG TOE POSE):

• Lie down on your back and make your legs straight.
• With continue breathing, take your right knee near to chest and fold a strap around the arch. Extend your right leg up in the ceiling direction.
• Grab strap with your both hands, by letting your arms stay stretched and shoulder press with the floor.
• Stay in the position for a while and come back to the normal position. Repeat the steps with your other leg.
• Continue steps with both the legs for 2-3 minutes in a day.

Benefits:

• It stretches out and makes your calves, hamstrings, hips thighs and the groin strong.
• It makes your knees more strong plus stimulates prostate glands.

Image courtesy: a-health-blog

Posted in: Infographics,Yoga