Welcome to my latest blog post! Yoga is more than a form of exercise; it’s a holistic practice that integrates physical, mental, and spiritual elements. Today, I am going to help you discover how yoga can be a useful tool to combat back pain, anxiety, and fatigue. Follow along with these step-by-step instructions for some effective poses for relief.
1. Cat-Cow Pose (Marjaiasana–Bitilasana) – Relieves Back Pain
Start on all fours with your knees directly under your hips and hands underneath your shoulders.
Step 1: As you inhale, lift your chest towards the ceiling and allow your belly to sink towards the ground (This is the ‘Cow’ pose).
Step 2: As you exhale, reverse the pose by drawing your belly to your spine and rounding your back towards the ceiling, similar to a cat stretching its back (This is the ‘Cat’ pose).
Repeat this 10-15 times every day to loosen up your back muscles.
2. Child’s Pose (Balasana) – Alleviates Back Pain & Fatigue
Child’s pose helps stretch the lower back while calming down the nervous system.
Step 1: Starting from all fours, shift your hips backwards so that they lay on or between your feet.
Step 2: Extend arms out in front of you on the mat or rest them alongside your body, giving a gentle stretch to your shoulders.
Step 3: Relax and breathe into this pose, allowing gravity to pull you deeper into relaxation.
You can use this pose as a resting position at any point during your yoga session.
3. Corpse Pose – (Savasana) – Reduces Anxiety & Promotes Relaxation
The corpse pose does wonders in rejuvenating our body and mind.
Step 1: Lay on your back, and spread out your feet about hip-width apart, allowing them to fall naturally open.
Step 2: Place your arms along the sides of your body with palms facing upwards.
Step 3: Close your eyes and focus on your breath – feel each inhale fill you up with positivity, and every exhale release tension and stress.
Rest in this pose for at least five minutes or up to half an hour.
4. Legs-Up-The-Wall Pose (Viparita Karani) – Helps in boosting energy & Reducing Fatigue
This pose drains stagnant blood from the legs, feet, and also increases blood flow to the brain.
Step 1: Start by setting a bolster or cushion about six inches away from the wall.
Step 2: Sit down on the end of the bolster closest to the wall, then gently slide your legs up the wall.
Step 3: Lay back flat on the ground, letting arms rest naturally by the sides of the body with palms facing upward. Close your eyes and relax into this restorative pose, staying here for at least five minutes.
Remember that consistency lies at the heart of any yoga practice. Practicing these poses regularly can help alleviate back pain, reduce anxiety, and fatigue over time. You must listen to your body throughout these sequences. If something feels uncomfortable or painful, pull back or adjust as necessary. Enjoy these strengthening moments of peace as you renew your mind-body spirit triad through the healing power of yoga. Go here for more knowledge
Please note that while I strive to offer useful tips within this blog post derived from personal experience and research-based yogic practices, it is vital to consult a healthcare provider before starting any new exercise regimen if you have health concerns!
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