“Yoga teaches us to cure what need not be endured and endure what cannot be cured” - B.K.S. Iyengar
An extra effort from your end can save you from the severe back pain. Here are some of the effective poses that can help you remain pain-free.
1. Cat Pose
Place your knees in a “tabletop” position. Ensure that your knees are set directly below your hips.The wrists, elbows and shoulders should be in line and perpendicular to the floor.
Keep your head in a neutral position, eyes looking at the floor.
2. Fire Log Pose
Sit on the mattress with knees bent, feet on the floor. Shrug your shoulders up and roll the heads of upper arm bones back, and press the bottom tips of your shoulder blades into your back. Place your left foot under your right leg to the outside of your right hip, and lay the outer leg on the floor. Stack the right leg on the top of the left.
3. Camel Pose
Kneel on the floor with the hip and thighs perpendicular to the floor. Rotate the thighs inward, narrow your hip points, and firm but don’t keep it stuff. Keep the outer hips as soft as possible. Press the top of the feet firmly into the floor.
4. Bharadvaja’s Twist
Gently sit on the floor with the legs straight out in front of you. Shift over onto your right buttock, bend your knees and swing your legs to the left. Keep the feet on the floor outside your left hip, with the left ankle resting in the right arch.
5. Bridge Pose
Lie supine on the floor and if possible place a thick blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
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