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Stiff Back & Shoulder? These Yoga Asanas Will Help Provide Relief
Listed in this article are a few of the best yoga asanas that help in providing relief from stiff back and shoulder problem.
Yoga
is
about
binding.
It
means
you
are
binding
the
physical,
mental
and
spiritual
elements
of
your
body.
It
has
several
connotations
such
as
union
or
of
binding
together.
This
principle
revolves
on
the
prana
and
apana
which
is
the
upward
flow
and
the
downward
flow
of
energy
that
trails
the
pace
of
the
breath.
As human beings we are connected to all the things that exist on this planet, such as plants, earth, air, animals and water.
Yoga focuses on respecting yourself, the surroundings and the society. Yoga also refers to union and harmony. It manages to offer us the opportunity to deepen our self understanding through physical movement, breathing and meditation.
Yoga
practice
which
was
found
during
the
Indus
Valley
civilization
(2000-4000
BCE)
has
not
become
defunct
but
has
gained
more
significance
and
value
in
the
modern
world.
So
what
has
Yoga
brought
to
this
world?
The
medical
applications
of
yoga
are
bountiful.
Some
of
the
yoga
techniques
have
the
power
to
cure
heart
disease,
high
blood
pressure,
asthma
and
can
even
enable
natural
healing
for
your
back
pain.
Yoga manages to strengthen your back and it tries to improve circulation to your spine and nerves. Here are some of the asanas that can help and strengthen your back and shoulder.
To relieve your back pain, there are several soothing yoga poses that can help you to cut back on your medications for your backaches. Some techniques can even cure stiff back and shoulder. Let's find out how.
1. Eagle Pose
For this pose all you require is flexibility, fortitude, resolute dedication and marked concentration. This is the most challenging asana.
Stand
in
Tadasana.
Bend
your
knees;
make
sure
to
slightly
lift
your
left
foot
up
and
reach
up
to
your
right
leg.
You
will
have
to
cross
the
left
foot
over
the
right.
Point
your
left
toe
towards
the
floor.
Remember
to
hook
your
right
foot
behind
your
left
calf.
It
is
important
to
balance
on
the
right
foot.
Squeeze
your
inner
thighs
together.
Next
stretch
your
arms
forward.
Cross
your
arms
in
front
of
the
torso.
Cross
the
right
arm
over
the
left
and
ensure
you
bend
your
elbows.
Forearms have to stay perpendicular to the floor. The back of your hands should face each other. Turn the hands so that the palms of the hands face each other. The fingers have to be stretched upwards (towards the ceiling).
Stay
in
this
pose
for
a
couple
of
breaths
(5
long
deep
breaths).
Slowly
wind
down
your
legs
and
arms
and
try
to
stand
in
Tadasana
(Mountain
pose
or
palm
tree
pose).
The
benefits
of
Eagle
pose
(Garudasana)
are
that
it
helps
to
stretch
your
hip,
shoulder
and
upper
back.
It
even
helps
to
assuage
rheumatism.
2. Vajrasana
Vajrasana is the simplest asana that can be practiced at any time during the day or night (lunch or even dinner). Referred to as the diamond pose, Vajrasana is a magical pose that helps to fight against any physical problems.
Stand on your knees with your lower legs together.
Try to lower your body and make sure to sit on your heels, especially your buttocks to be rested on your heels while the thighs are on the calf muscles.
Next let your hands be on your knees and try to keep your head straight. It is important that you observe the process of inhalation and exhalation.
When you begin to exhale, try to tauten your belly and make sure that you bend forward (come forward) from your lower back.
Next take your arms down and behind your back. Place the hands on your sacrum and the palms need to face up. Bring your chest on your thighs and your forehead towards the floor.
Now try to rise up back to the starting position. Try doing this asana for about 6 to 8 times. Stay in this position for at least 5 to 10 minutes.
At least practice to sit for a minimum of 2 minutes.
In the initial stages of practicing this asana, there are chances of you having stinging pain in your ankles and knees. Remember if you have a knee problem then don't try doing this asana as it can put additional strain on your knees. Vajrasana helps to relieve sciatica and indigestion. It removes hunch and strengthens the spine.
3. Bhujangasana
In Sanskrit Bhujangasana means serpent (snake) and the asana is called Cobra pose. It reflects the posture of a Cobra with the hood raised.
Lie on your stomach with your toes flat on the floor (preferably on the yoga mat).
Let your legs be close together and also your feet has to be together (the feet and heels should be touching each other).
Next spread your hands on the floor under your shoulder. Let your elbows be closer to your body. Keep your elbows close to your torso.
Close your eyes and inhale slowly. On inhalation, try to straighten the arms and lift the chest off the floor. Slowly raise your torso up.
Try to push the chest forward and make sure to straighten your arms. Your navel should be off the yoga mat. Ensure that you stretch just as much as you can; don't force yourself.
Allow your shoulders to be away from the neck and keep them broad. Let your shoulders be relaxed. Stretch gracefully when you try to arch your back.
Hold this pose for five deep breaths. Release this pose by lowering yourself on to the floor with an exhalation. Your abdomen, chest and head has to be back on the floor.
Cobra pose helps to stretch the muscles in the shoulders, chest and abdomen. It strengthens the spine, arms and shoulders. It even reduces the stiffness in your lower back.
4. Paschimottanasana
The word Pashima means your back and Uttana means intense stretch.
Lie down on your back. Keep your legs stretched out straight in front of you. Keep your spine erect and toes have to flex towards you.
Your hands should rest on your thigh. Inhale and try to stretch your arms out to the side and then overhead.
Make sure to lengthen your spine. Now exhale and bend forward from the hip joints. Try to elongate the front of your torso.
Your torso has to rest on your thighs. Try not to touch your head to both your knees.
Next hold on to your ankle or your toes wherever you feel comfortable. Keep your hands close to your ears.
Stay in this pose for as long as possible. Bend your arm and let the elbow touch the floor.
Now exhale and hold this posture for a few seconds. Next breathe out and then after a few seconds try to return to your starting position.
Next slowly allow your body to lie down on your back. You can repeat this pose 3 to 4 times.
The seated forward bend pose (Paschimottanasana) can act as a stress reliever. It stretches the spine and brings flexibility to your stiff back. Doing this asana is useful for people who feel sluggish and energyless all the time. It even increases blood supply in the back.
5. Uttanasana
Uttanasana or Standing Forward Bend Pose is a simple stretching yoga pose that has a variety of therapeutic benefits.
Start with Tadasana. Let your hands rest on your hips. Next exhale and bend foward from the hip joints.
Try to lengthen your front torso as you go down. Keep your feet apart at shoulder distance. They have to be parallel to each other.
Press your heels to the floor. Keep the front of your torso long and your knees straight. Make sure to place your palms on the floor beside your feet.
The fingers have to be in line with your toes. Try to press the palm on the mat. You can also place the palm on the back of your ankles.
While holding this pose try to inhale and gently exhale. Keep your hips aligned with your ankles.
As you inhale, try to lengthen your torso and with every exhalation you have to go deeper and deeper into the stretch.
Try to lean slightly forward. By leaning slightly forward you can stretch the back of your legs and it also helps you to stay in the pose longer.
Never
close
your
eyes
during
this
pose
as
you
would
lose
your
balance.
Try
to
hold
this
pose
for
30
seconds
to
1
minute.
Slowly
bring
your
hands
back
to
your
hips
and
try
to
extend
your
back
until
you
stand
tall.
Roll
back
up
to
the
mountain
pose
slowly
without
any
jerk.
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