In today’s busy life, especially in the corporate world, most of us spend our entire time sitting. Many professionals sit at one place for 9 hours. Sitting for a long time can cause many health problems, among which back pain, bad posture (sitting hunched), and lack of flexibility in the body are prominent. In such a situation, you can include yoga in your daily routine to get relief from these problems.
We are giving you a list of some yoga poses suggested by experts, which will prove to be very beneficial for you. Famous physiotherapist Dr. Jatin Chaudhary is giving detailed information about this. These asanas will not only relax your body, but will also increase your energy level.
These 5 yogasanas will give relief from pain
1. Bhujangasana
Bhujangasana strengthens your back muscles and helps reduce back pain by improving posture. This asana makes the spine flexible and opens the chest. Lie down on your stomach and place your palms just below your shoulders. While breathing in, press the ground with your palms. Lift your chest and head off the ground. Keep the shoulders down and away from the ears. Stay in this position for a while and slowly come back while exhaling.
2. Paschimottanasana
Paschimottanasana stretches your entire back, shoulders, and hips. It reduces stress and increases flexibility in the body, especially in the hamstrings (muscles on the back of the thighs). Sit on the ground with straight legs spread out. Inhale and lengthen your spine. Exhale and bend forward. Try to reach your toes or calves. Keep the knees slightly bent if needed. Pause for a few seconds and then slowly come back to your starting position.
3. Cat Cow Stretch
This yoga pose improves spine flexibility, reduces back pain, and improves your posture. It also helps to reduce stress and calm the mind. Come into a table pose (like a cat) on hands and knees. Inhale and arch your back, lifting your tailbone and head towards the ceiling. Exhale and round your back, bringing your chin towards your chest and tailbone towards the floor. Repeat this movement several times, coordinating with your breathing.
4. Adhomukha Svanasana
This asana strengthens and stretches the entire body, lengthens the spine, and relieves stress and mild depression. It also strengthens the legs and arms. Start with the Cat-Cow Pose. Exhale and lift your hips so that your body takes the shape of an inverted ‘V’. Place your palms and feet firmly on the floor. Rest your head between the arms, keeping the back straight. Try to press your heels towards the floor (not necessarily touching them). Take a few breaths and exhale, then slowly come back up.
5. Balasana
Balasana is a relaxing pose that eases tension in the back and hips. It is great for calming the body and mind, especially after sitting for long periods. Sit down on your knees, hips on your ankles. Bend forward, resting your forehead on the floor. Stretch your hands beside your body, palms facing upwards. Relax completely and focus on your breathing. You can stay in this pose for as long as you want.
With these yoga asanas and lifestyle changes, you can say goodbye to your back pain and live a more flexible and energetic life. So, make yoga a part of your daily routine from today and feel the positive changes in your health!