Winter can be tough for those who suffer from back pain. It can perimeter from a muscle ache to a shooting, burning or stabbing sensation. Back pain can be divided into neck (cervical), mid-back (thoracic), lower back (lumbar) or coccygeal (tailbone or sacral pain) regions. Sudden awkward movements or Repeated heavy lifting can strain back muscles and spinal ligaments. However, yoga is one way to help reduce back pain and correct posture. This is a practice that is perfect for strengthening the back, reducing back pain and improving flexibility.
Yoga Asanas for posture Correction and Back Pain
These asanas are simple and easy to perform and even a beginner can practice them. A word of advice for beginners is to hold the pose for a short time in the beginning and gradually increase the duration.
Sarpasana (Snake Pose): Lie on your stomach and clasp your hands behind your back. Inhale and then lift your torso up to your navel. Keep your legs on the ground. Exhale to release the pose.
Shalabasana (Locust Pose): Lie flat on your stomach with your palms under your thighs. Slowly inhale fully (Purak), hold your breath (Kumbakh) and then lift your right leg up. Keep your chin or forehead on the ground. Exhale and release slowly to repeat with the left leg.
Bhujangasana (Cobra Pose): Lie on your stomach with palms under your shoulders. Keep feet apart with toes on the ground. Inhale and then lift your head, shoulders and torso up to a 30 degree angle. Keep your navel down, shoulders wide and head up slightly. Slowly exhale ad bring your torso down.