VARIOUS POSES HELPFUL FOR BACK PAIN

A. Triangle/Trikonasana
  • This pose is also a great yoga detox and is taught and used in various yoga retreats
  • Start in Warrior II.
  • Straighten your front leg. Then, reach forward with your left hand toward the ground. Tilt your torso forward and rotate it open to the right side.
  • Rotate your arms to 6 and 12 o’clock. Rest your left hand on your shin, or the floor if you can, and extend your top arm fingers toward the ceiling.
  • Hold for 5–10 breaths, then switch sides.
B. Plank Pose/Kumbhakasana
  • This pose is used in yoga teacher training Rishikesh.
  • Start on all fours, with your knees under your hips and your hands flat on the floor directly underneath your shoulders.
  • Lift your knees off the floor and extend your legs out behind you. You should now be on your toes and your hands, with your body forming one long line
  • Keep your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, and core engaged. Keep your neck and spine in a neutral position by looking down at the top of your mat.
  • Hold this position for 3-5 breaths.
C. Low Plank/Chaturanga Dandasana
  • Start in Plank Pose with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
  • Slowly lower down to a Low Plank by bending your elbows, keeping them tucked in close to the side of your body, until they form 90-degree angles.
  • Hold for 1 breath.
  • Typically, this pose is followed by Upward-Facing Dog, the next pose on this list.
D.Upward-Facing Dog/Urdhva Mukha Svanasana
  • From Low Plank/Chaturanga, drop your hips down to the floor and flip your toes over so the tops of your feet touch the floor.
  • Tighten your core and straighten your arms to push your chest up. Pull your shoulders back, squeeze your shoulder blades, and tilt your head toward the ceiling, to open up your chest.
  • The yoga teacher training in Rishikesh uses a lot of methodology for back aches.
E. Tree/Vrksasana
  • Another brilliant pose for yoga detox and Yoga Therapy.
  • Start in mountain pose with your toes together and heels slightly apart.
  • Bring your right foot to the inner thigh of your left leg. Squeeze your foot and inner thigh together. The knee of your right leg should be turned out and your right thigh facing down toward the ground at a 45-degree angle.
  • Once you’ve found your balance, lift your hands to prayer position in front of your chest (as shown), or up overhead if that feels better for you.
  • Keep your gaze focused on a fixed point in front of you to help stay balanced.
  • Hold for 5–10 breaths, then switch sides.
  • This is one of the more meditative Yoga therapy poses that also helps in Yoga therapy and mental yoga detox.
  • It is an easy pose but requires patience and serenity, such like the environment provided in the yoga teacher training in rishikesh.

https://yogadetoxtherapy.com/

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