15 EFFECTIVE YOGA ASANAS FOR LOWER BACK PAIN

WHAT IS LOWER BACK PAIN ?

Any pain or discomfort experienced in the bottom region of the spine, which is known as the lumbar spine.

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Types of Lower Back pain

4 Types of Lower Back Pain

15 EFFECTIVE YOGA ASANAS FOR LOWER BACK PAIN

1. Marjari asana – Cat pose

Repetitions 5-10 times slowly

2. SuptaPadangushtasana- Lying Hamstring Stretch

Stay in this position for 1 – 3 minutes

3. AdhoMukhaShavasana – Downward facing Dog pose

Hold this position for about 10 breaths. Inhale and exhale slowly

4. Marichiyasana -Seated Twist

Stay in that pose for about 1 minute and then exhale and let go of the posture

5. SaralBhujangasana – The Sphinx

Stay in this position for up to 8-10 breaths.Repeat this procedure 10 times

6. Extended Triangle

Hold this pose for up to 1 minute

7. Cobra Pose

Repetitions 10time

8. Locust Pose

This pose for up to 1 minute

9. Bridge Pose

Hold this pose for up to 1 minute

10. Two-Knee Spinal Twist

Hold this pose for at least 30 seconds

11. Child’s Pose

This pose for up to 5 minutes

12. Reclined Supine Twist

1 to 3 minutes,each side

13. Reclined Pigeon Pose

1 to 3 minutes,each leg

14. Knees to Chest With Slow Rock

1 to 3 minutes

15. Standing Forward Bend

Hold for 1 to 3 minutes
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Susomoy Halder

Personal Trainer

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