Produced by: Bhoomika Designed by: Manoj Kumar
New Year 2024 has kicked in, and aren't we all ready with our ambitious New Year resolutions list? Where travelling might have made it to most bucket lists, taking care of one's health is definitely likely to be a priority for many. And for obvious reasons – long working hours and sedentary lifestyle have taken a toll on the health of many – back aches and shoulder aches included. Here are some simple Yoga poses that can help control such issues:
It helps to relax the spinal cord and back muscles, calm the mind, lower blood pressure, improve memory and relieve insomnia. Just lie down on the Yoga mat with your spine touching the ground. Keep both your arms besides your respective legs. Close your eyes and breathe normally . This is often performed after completing the full Yoga routine to cool down your body.
Balasana or Child's Pose helps relieve lower back pressure. It involves stretching the spine and decompressing it. Inhale back into a cow pose, exhale, tuck your toes under and lift your pelvis up into a downward facing dog pose. Take 3 breaths here. Then repeat the whole sequence twice.
It helps to relieve back ache, strengthen spinal cord and improve posture. Lie facing down on your mat with your entire body extended. Bring your hands underneath the shoulder blades. Begin to lift your upper body. Use lower back muscles to lift higher. Look slightly forward and up. Lower down gently.
It is a gentle backbend that helps to stretch the spine and strengthens shoulder and back muscles. Get on all fours, like a cat while keeping your spine straight. Then inhale and expand the belly toward the floor, you don't have to touch the belly to the ground. Then exhale and pull the belly button in, towards the spine.
It is a standing posture that relieves sciatica, backache and neck pain. It helps in stretching the spine, groin and hips. Stand straight with your legs apart, inhale, exhale, slide your left arm down along your left leg till your fingers are at your ankle, keep your right arm horizontal as your head is tilted left, hold the pose with your knees and elbows straight and inhale.
It strengthens the deep abdominal muscles and relieves back pain and sciatica. Touch your hands and knees to ground with your wrists under your shoulders and your knees under your hips. Curl your toes under and push back through your hands to lift your hips and straighten your legs. Spread your fingers and ground down from the forearms into the fingertips. While taking a deep breath, straighten your knees and elbows. Form an inverted V-shape with your body. Press your hands into the ground. Lower your head between your arms so that your ears are parallel to your arms. Ensure the heels touch the ground.
It ignites and strengthens the core abdomen. This pose involves stretching the spine and relieves back pain and headaches. Place both your arms beside your body with palms facing downwards. Next, breathe in and slowly lift your lower, middle and upper back off the floor. Make sure that your chin touches your chest as you roll your shoulders inwards. You should allow your shoulders, arms and feet to support your weight.
This is only for information purpose. Consult a doctor or a health professional in case of severe back ache problems.