Yoga has been derived from the Sanskrit word ‘Yuj,’ which means to connect and unite. It connects you between your mind, body, and soul. To perform ‘Yoga,’ one must undergo certain breathing techniques, physical exercises, and meditation.
Nowadays, due to lack of physical activities, work pressure, and computer strain, most people suffer from many health disorders. Back pain is one of them. Working at a desk for a long time is a common cause of back and neck pain.
Here are the top 5 Asanas described for strengthening our nervous system and relieving back pain completely.
1. Bhujangasana
Bhujangasana is one of the most important backward bending asanas in yoga.
Steps to Perform:
- Lie flat on a flat surface as shown. Place your hands on the side and ensure that your toes touch each other.
- Move your hands to shoulder level, and place your palms on the surface.
- Now, placing your body’s weight on your palms, gently without much effort, raise your head and trunk.
- Arch your neck backward, do not put much effort, let it goes naturally.
- Hold this posture for a few seconds and breathe normally. With daily practice, you should be able to hold the asana for up two minutes.
- Now, slowly bring your hands back to the sides. Rest your head on the surface and place your hands under your head. After that, slowly rest your head on one side and breathe.
2. Pawanmuktasana
This is one of the best asanas for relieving back pain.
Steps to Perform:
- Lie flat on your back on a smooth surface. Your feet should be together, and your arms should be placed beside your body.
- Take a deep breath. During exhaling, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around the legs.
- Lift your head and try to touch your chin, and gradually, your nose to your knee. In this position, breathe normally. Every time you exhale, make sure you tighten the grip of the hands-on knee and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
3. Shalabasana
This asana comes from the Sanskrit word Chalabi, which means grasshopper.
Steps to Perform:
- Lie on your abdomen on the ground and place your hands by your side.
- During inhaling, lift your legs and your upper torso.
- Lift your leg upwards without bending your knees. Your weight should rest on your lower ribs and abdomen.
- Hold the asana for a minute and then release. Relax.
4. Navasana
This asana is named after the shape of a boat that it takes.
Steps to Perform:
- Lie flat on your back on the ground. Keep your feet together and your arms beside your body.
- Take a deep breath, and then, during exhaling, lift your feet and chest off the ground. Do not force yourself. Stretch your arms towards the feet.
- Try to keep your toes, fingers, and eyes in a single straight line.
- Take normal breathe. Exhale and release the asana. Relax.
5. Paschimottanasana
This asana stimulates the center of your celiac plexus.
Steps to Perform:
- Sit on the floor with your legs crossed. Keep your spine erect, and stretch your legs out to your front.
- Inhale deeply and stretch your hands above your head without bending your elbows.
- During exhaling, bend forward from your thighs. Bring your hands down, and try to touch your toes. Your head should rest on your knees.
- Once you try to touch your toes, hold them and pull them back until you experience a stretch.
- Breathing in, hold your tummy, and try to retain the position for 30 seconds initially. Slowly, increase the time of holding this position.
- Now, during exhaling, bring your body upward, relieving your toes from your fingers to come back to the Padmasana pose.
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