20 minutes Yoga for Healthy Back


Back pain is very common problem felt in the back that arises from a strain on the muscles, joints, nerves, and bones. Most of us must have experienced back pain at some point in our life. Most of the back pains arise in the muscles and not the bones. 70% of body weight is borne by musculoskeletal system; Majority of disc and bone problems are caused only when the spine muscles are unable to bear the body weight.

Through yoga asana practices we strengthen the muscle around the spine and elongate it, which helps maintaining the natural curvature of spine. These practices incorporates stretching and relaxation, which reduces tension and stiffness in stress-carrying muscles. Regular and consistent practice will result in improved posture, and an increased sense of balance with head, shoulder, and pelvic region in proper alignment.

1. Tadasana

This is one of the basic posture which develop the foundation for standing asana ( posture), emphasizes on balancing the body equally on both the foot.

2. Adhomukha swanasana

This is a very popular asana which help to warms up the spine and elongates it.

3. Ardhuttanasana

This asana opens the chest and makes the back muscle strong.

4. Bhardwajasana

This is a twisting posture develops the spinal mobility improve circulation of blood in the spinal region.

5. Kandharasana

This posture is good for both open the chest and strengthen the lower back. A great preparation for further backward bending.

6. Sarpasana

A very good posture to improve flexibility of the spine and the blood circulation in the back region.

7. Leg against the wall

Keeping the legs up against the wall, helps to improve the blood flow that strengthens and nourish the lower back and pelvic region.