yoga poses

Surya Namaskar for Weight Loss: Is It Really Effective?

Surya Namaskar for Weight Loss
How to Perform Surya Namaskar
Conclusion

Yoga, an ancient Indian practice, is touted for overall well-being. From coordinated breathing exercises and meditation to asanas that flex and stretch the body muscles, yoga includes all. Surya Namaskar, a combination of 12 yoga postures performed in continuation, is propagated as power yoga that promises a complete body workout as it helps balance all three elements of the body – Kapha, Pitta, and Vata. The benefits of Surya Namaskar are known far and wide. But it is only recently that it has managed to garner all the attention as a weight loss technique (thanks to picturesque seaside videos of Shilpa Shetty, Kareena Kapoor, and Malaika Arora performing the sun salutation asana passionately to perfection). While top B-town celebrities and fitness influencers vouch for Surya Namaskar for weight loss, does it actually guarantee weight loss?

Surya Namaskar for Weight Loss

While Surya Namaskar will not leave you sweating or short of breath, believe it or not, Surya Namaskar helps in weight loss. Each round of Surya Namaskar includes 12 asanas to be done in continuation with ideally 12 sets or repetitions that help you reap positive results and perhaps that is the key for using Surya Namaskar for weight loss

Research suggests that each round of Surya Namaskar helps you burn 13.90 calories. So, mathematically, 12 repetitions will help you lose 416 calories. Furthermore, each round of Surya Namaskar is ideally completed in less than 4 minutes. So, all it takes is about 45 minutes to burn those 400 plus calories. But remember, the key is to remain regular and consistent.

How to Perform Surya Namaskar?

Surya namaskar or sun salutation connotes paying obeisance to the sun. Though sun salutation for weight loss can be performed at any time of the day, doing it on an empty stomach upon sunrise renders maximum benefits. The 12 asanas or poses of Surya namaskar for weight loss are:

1. Pranamasana (Prayer Pose)

Stand upright with your feet close together. Inhale a deep breath and let your chest expand while keeping your shoulders relaxed. As you inhale, lift your arms from the side. As you exhale, bring your palms together in front of the chest to come in the prayer position.

2. Hasta Uttanasana (Raised Arms Pose)

Keep your palms joined as in a prayer pose. Inhale deeply and lift your arms stretching over your head. Bend backwards with your biceps close to your ears.

3. Hasta Padasana (Standing Forward Bend Pose)

Keep your spine erect, while exhaling, bending forward from the waist, and trying touching the floor. Make sure you do not bend your knees. Throughout the pose, inhale and exhale slowly and deeply.

4. Ashwa Sanchalanasana (Equestrian Pose)

Push your left leg back while keeping your right leg between your palms. Let your left knee touch the ground as you focus on pushing your pelvis towards the floor. Keep your back straight and look upwards. Focus on your breathing and let your core muscles move actively with every inhalation and exhalation.

5. Chaturanga Dandasana (Plank Pose)

Exhale and bring your right leg back to form the plank pose. Make sure to keep both legs hip-width apart. Without bending your elbows, use your arms to balance your body weight. Keep your body aligned in one straight frame.

6. Ashtanga Namaskara (Eight-Limbed Pose)

Release yourself from the chaturanga dandasana pose. As you slowly exhale, gradually let your knees touch the floor. While you place your chin on the floor, keep your hips suspended in the air. Your hands, chin, chest, knees, and feet will rest on the ground while the hips will remain suspended in the air forming an inverted ‘V’. Focus on your hips and push them upwards.

7. Bhujangasana (Cobra Pose)

Lie down flat on the ground with your palms next to your chest. Inhale deeply and while applying pressure on the hands, raise your head and torso. Your posture will resemble a cobra with a raised hood.

8. Adho Mukha Svanasana (Downward-Facing Pose)

From the cobra pose, swiftly move into the Adho mukha svanasana. For this, gently lift your waist and hips with your hands and feet firmly grounded. Make sure not to bend your elbows and knees as you form a sharp inverted ‘V’, pushing your hips upwards.

9. Ashwa Sanchalanasana (High-Lunge Pose)

Go back to asana 4 or the ashwa sanchalanasana pose but with the opposite leg. To do so, relax from the current posture and pull your left leg forward between your palms as you keep your right leg stretched backwards. Make sure that your left leg is perpendicular to the floor. Looking forward, focus on your core by drawing your navel in.

10. Hasta Padasana (Standing Forward Bend)

Inhale deeply and gently pull your right foot forward. Bring it together with the left foot. Keep the position of hands intact, slowly exhale and raise your torso to enter the hasta padasana pose. Make sure you do not bend your knees or elbows.

11. Hasta Uttanasana (Raised Arms Pose)

Return to pose 2. Inhale and lift your upper body. With your palms joined, raise your arms above the head and stretch backwards with your biceps close to your ears.

12. Tadasana (Palm Tree Pose)

Tadasana is the simplest pose of the surya namaskar. Breathe out gently. Hold your hands together and stretch them over your head. Come up on your toes and give your body a good stretch. Exhale and gently stand straight in a relaxed manner. Bring your hands in front of your chest as in the Pranamasana or the prayer pose.

Other Benefits of Surya Namaskar 

In addition to weight loss, practising Surya Namaskar regularly and consistently confers the following benefits:

  1. Glowing skin
  2. Strong joints and muscles
  3. No stiffness of the body
  4. Improved digestive functioning and detoxification
  5. Improved sexual stamina 
  6. Improved blood circulation
  7. Strong core
  8. Improved mental health

Who Should Avoid Doing Surya Namaskar?

Although Surya Namaskar is a comprehensive collection of safe yoga poses, adopting the practice of doing Surya Namaskar for weight loss is not recommended for: 

  1. Pregnant women
  2. Menstruating women
  3. Individuals diagnosed with a hernia
  4. Individuals with chronic high blood pressure
  5. Individuals with chronic back conditions

Conclusion

Yoga enthusiasts understand the importance of Surya Namaskar for weight loss. The benefits reaped are manifold, provided it is practised regularly and at a consistent pace. Moreover, holding onto every pose for 5 seconds is crucial. And the key is to complete 12 sets every day, which undoubtedly is a difficult but doable task. Having said this, a proper balanced and nutritious diet program still remains a must. Also, do consult a trained yoga professional to learn the right manner of doing each pose to avoid injuries.

Kundalini Yoga Poses and Their Amazing Benefits

Kundalini yoga is more than rhythmic and repetitive movements that promise flexibility, strength, and good health. The kundalini yoga poses help activate the body’s energy lying dormant at the base of the spine. This awakening of energy enhances awareness and helps you connect with your higher consciousness and go past your ego. The human ego is solely responsible for almost all negative human traits. Read through to know more about kundalini yoga poses and the kundalini mudra benefits on the human body.

How Does Kundalini Yoga Work?

Kundalini yoga involves deep breathing exercises and repetitive physical movements carried along with chanting and singing. It contributes to spiritual wellbeing by helping balance the seven chakras of energy – root, sacral, navel, heart, throat, third eye, and crown. Regular practice of kundalini yoga leads to spiritual enlightenment, also called the kundalini awakening.

Benefits of Kundalini Yoga

Kundalini yoga can be life’s game-changer. Besides being a potent exercise, the different kundalini yoga poses are touted for other benefits too. These include:

1. Relief from Stress and Anxiety 

Kundalini yoga helps create a powerful ripple effect through its constant chanting and singing. It boosts the circulation of good energy, thereby cutting anxiety levels. Furthermore, the breathing exercises with repetitive and rhythmic movements work as a natural stress-buster.

2. Better Cognitive Function 

Scientific studies have revealed that the brain changes after meditation. Kundalini yoga does just that. It works upon the brain areas that are responsible for creating awareness, increasing attention, and monitoring self-related thinking. This enhances problem solving skills while improving memory and cognitive function.

3. Improved Self Perception

Kundalini yoga is believed to heal the inner body and soul by removing the negative vices. This increases positivity and self-acceptance with better self-esteem. 

4. Spiritual Awakening 

Kundalini yoga stimulates the body’s dormant energy. Thus, a person practising Kundalini yoga is found to be more empathic and have increased creativity as well as charisma. This increased energy leads to greater inner peace; all contributing to the well-being of the body and mind.

Basic Kundalini Yoga Poses

Kundalini yoga poses help strengthen the body and mind. Carried out through deep breathing, mantras, asanas, and mudras, all interwoven together, it helps us enjoy the kundalini awakening benefits. Some energising kundalini yoga poses to try are:

1. Agni Pran (Breath of Fire)

This is a fast and forceful movement of breath in the body. It engages the nostrils and abdominal muscles and puts pressure on the lungs. It is also referred to as detoxifying pranayama which heats the entire body through inhaling and exhaling. 

How to do:

Sit down comfortably with your back straight. Inhale a deep breath by pushing your stomach outward. As you exhale, pull your stomach inwards into your spine, releasing the breath with an intentional force. Repeat for at least 3-5 minutes.

2. Ego Eradicator

True to its name, the ego eradicator kriya opens the lungs and consolidates the magnetic field, bringing the two brain hemispheres to a state of alertness sans all negative vibes. 

How to do:

Cross your legs and sit down comfortably. Keep your spine straight. Gently close your hands, letting your fingertips rest on your palms. Let the thumb point outwards. Gently lift your arms upwards, above your head to form a 160-degree angle between the two arms (the 10 o’clock and 2 o’clock positions). Make sure the thumbs are stretched outwards, pointing towards the sky. With the eyes focusing on the centre of the forehead, slowly start the Agni Pran.

3. Spinal Flexes (Camel Ride)

Spinal flex is a great exercise that helps release abdominal stress and gives an immediate boost to energy levels. It helps balance the lower organs of the body and activates and channelizes the energy up the spine. Amongst the kundalini yoga poses, this pose especially targets the lower spine and the lumbar region.

How to do:

To do a spine flex, you can either sit on crossed legs (Easy Pose) or on your heels (Rock Pose). As you inhale, push the chest forward and up. On exhalation, round your lower back and push your pelvis back. Repeat the motions continuously for a few minutes.

4. Sufi Grind Pose (Seated Torso Circles) 

A simple pose of rotating the upper body, or the torso, in clockwise and anticlockwise directions with coordinated breathing helps activate the kundalini energy lying dormant at the base of the spine. The rhythmic movement helps move the energy upwards. The pose especially targets the thoracic spine or the middle spine.

How to do:

Sit down with your legs crossed and your hands resting on your knees. Starting from the base of the spine, move the abdomen and thoracic spine clockwise. Inhale as you circle forward and exhale as you circle back. Switch directions to move anti-clockwise. Repeat the motions continuously for a few minutes.

5. Shoulder Twist 

The shoulder twist pose is a perfect remedy for problems related to poor posture. The rhythmic movements of the shoulders help realign the spine. As the pose allows the muscles of the shoulders and upper back to relax, it opens up the chest and the heart. In totality, it confers a combination of mental well-being and physical wellness with a greater feeling of connection and empathy.

How to do:

Sit with your legs crossed. Gently lift your arms and place the fingertips on the shoulders. Keep the elbows in line with the shoulders and parallel to the floor. Now, gently begin to twist your torso from left to right. Inhale as you twist left and exhale as you twist right. Repeat the motions continuously for a few minutes.

Now, staying in the same position with your torso facing forward, begin to twist your shoulders without moving the body. As you inhale, lift and bring your elbows forward. As you exhale, move your arms backwards with your wrists touching the back of your head. Repeat the motions continuously for 2-3 minutes.

6. Mandukasana (Frog Pose)

An excellent pose to tone, shape, and strengthen the lower body, the frog pose stimulates the energy in the second chakra and pushes it to the higher chakras. A potent cardiovascular workout, it is also recommended to build up sexual potency by balancing the sexual energies.

How to do:

Stand on your feet with your back bent and hands placed on the floor in front of the toes. Slowly lift your heels off the floor, bend your knees and push your hips down. Keep your head straight and balance your body weight on your toes and fingertips. Your position will resemble that of a frog. 

Now, slowly lower your head, straighten your knees, and take the hips up. Rest your hands on the floor and let your heels touch the ground. Repeat the motions rapidly for 2-3 minutes.

Conclusion

Kundalini yoga is a powerful way to stimulate the body’s energy. The different kundalini yoga poses work differently to activate the seven chakras of the human body, leading the body and soul to the path of wellness and enlightenment. Chanting the kundalini mantra ‘ek om kar, sat nam siri, Waheguru’ slowly with conscious breathing will lift your energy. As you chant, imagine the energy spiralling from the base of the spine to the top of your head; the apex Kundalini awakening benefits, an experience beyond words.

Yoga for Heart: 11 Asanas You Must Try

How Does Yoga Benefit the Heart
Yoga Exercises for Heart
Conclusion

Thanks to slow and gentle movements, yoga exercises are particularly beneficial for the heart. The systematic breathing technique and meditation instill a range of benefits. Read through to know how doing yoga for heart will actually benefit you and must be a part of your daily routine.

How Does Yoga Benefit the Heart?

Although yoga has been around for thousands of years, it’s only recently that it finds a place on the best exercises for heart list and it’s not without reason. The many benefits of yoga for heart are:

1. Alleviates Stress 

Deep breathing, a touted way to reduce stress, is an important part of yoga. Different yoga poses let you concentrate on your breathing, thus, helping reduce stress. Reduced stress levels are an elixir for heart health.

2. Improves Metabolism 

Yoga exercises play a crucial role in controlling blood sugar levels. It helps burn calories and improves metabolism

3. Lowers Blood Pressure 

Yoga exercises for heart aid in artery relaxation. This helps reduce blood pressure and cholesterol build-ups – factors that contribute to heart health.

4. Improves Sleep Quality 

Good and adequate sleep is important for good heart health as the body heals itself during sleep hours. Yoga exercises are calming for the body and mind, thereby contributing to better sleep.

Yoga Exercises for Heart

Yoga comprises a range of poses, also called asanas. A few are typically beneficial for the heart and respiratory system. Read through to know about the yoga exercises for heart:

1. Tadasana (Mountain Pose)

How it works – The tadasana is a wonderful exercise to strengthen the heart, vertebral column, and spinal cord. The deep breathing involved while doing the exercise helps build up lung capacity. 

How to do Tadasana – Stand upright with feet slightly apart and hands by the sides. As you inhale, slowly take your arms over your head. Keep your elbows straight and interlock your fingers. Gently raise your body and come up on your toes. Push your hands upwards and feel the stretch in the entire body. Hold the position for 20-25 seconds. 

2. Vrikshasana (Tree Pose)

How it works – The Vrikshasana boosts concentration, balance, and neuromuscular coordination. It broadens the shoulders as well as expands and opens up the heart.

How to do Vrikshasana – Stand straight. Firmly balance your body weight on your left leg and lift your right leg. Fold your leg and place your foot on the left thigh. Now, gently join your palms at chest levels and raise them slowly over your head. As you breathe deeply, hold the position for some time. Repeat the position for 20-25 seconds. Slowly bring your arms down to the chest level and then separate your palms. Repeat the exercise after changing sides. 

3. Trikonasana (Triangle Pose)

How it works – Trikonasana is one of the best yoga exercises for heart. It is crucial for expansion of chest [heart opening expansion] and promotes cardiovascular health.  

How to do Trikonasana – Stand straight with your feet shoulder distance apart. As you inhale, raise your right hand above your head, keeping it parallel to the right ear. Now exhale and bend your upper body at the waist to your left. With your left hand hold your left foot. Make sure your left and right arms come along in a straight line. Hold the position for 20-25 seconds. Gently come back to the standing position. Repeat the posture on the other side.

4. Vajrasana (Thunderbolt Pose)

How it works – Vajrasana is a perfect yoga for heart. Calming and relaxing, Vajrasana helps reduce stress and blood pressure levels.  

How to do Vajrasana – Sit down on your legs. Let your pelvis rest comfortably on your feet. Gently place your hands (palms downwards) on your thighs. Gently breathe as you keep your spine straight. Let your head pull your body upwards and tailbone downwards. Sit in the position for 3-4 minutes and gradually progress the duration to 5-7 minutes.

5. Malasana (Garland Pose)

How it works – Malasana, the yoga exercise for heart, is a perfect pose to stretch the lower body and boost blood circulation. The rhythmic breathing and muscle movement boosts stamina and is good for heart health. Also, Malasana helps reduce weight and is therefore good for the heart.

How to do Malasana – Stand straight with your feet hip-width apart. Gently squat down and join your palms in front of your chest. Place your elbows inside your knees and gently apply pressure to push your thighs out. Hold the pose for one minute and gradually progress to 5 minutes.

6. Adomukhi Svanasana (Downward Facing Dog Pose)

How it Works – Adomukhi Svanasana is a weight-bearing exercise that helps strengthen the bones and muscles. As you come in the inverted V position with your heart above the head, it helps improve blood circulation and reduces stress and anxiety.

How to do Adomukhi Svanasana – To do the Adomukhi Svanasana pose in yoga exercises for heart, get down on your knees placing your hands in front. As you exhale, lift your back and hips, straightening your legs and knees. Push your body upwards till you form an inverted V. Balance your weight on your feet and palms. Hold the position for 1-2 minutes. 

7. Santolanasana (Balancing Pose)

How it Works – Santolanasana helps relieve stress and fatigue. It opens up the lungs and heart and is therapeutic for asthma.

How to do Santolanasana – Kneel on your knees and place your hands in front. Slowly, raise your hips and straighten your legs. Move your shoulders forward until the body forms a perfect vertical line. Hold the position for 30 seconds. Lower your knees to return to the original position. Do 5 repetitions.

8. Setu Bandha Sarvangasana (Bridge pose)

How it works – A reclined backward bend, Setu Bandha Sarvangasana is a perfect chest opening yoga pose. It’s a great stress-buster and is therapeutic for high blood pressure.

How to do Setu Bandha Sarvangasana – Lie down on your back with your knees bent and feet on the floor. Let your feet be hip-width apart with hands placed by your sides. Now gently press your feet into the floor, and lift your hips off the floor. Let your body rest on your shoulders, feet and hands. Hold the position for 30 seconds.

9. Utkatasana (Chair Pose)

How it works – The Utkatasana opens up the chest and shoulders. It also helps tone up the digestive organs and heart. This asana increases the heart rate, thus stimulating the circulatory system and metabolic activities. This yoga pose is especially good for the diaphragm and heart.

How to do Utkatasana – Stand comfortably with your feet slightly apart and toes facing forward. As you inhale, raise your arms overhead and bend your knees as if going to sit on a chair. Go down until the thighs come parallel to the floor. Keeping your elbows straight, stretch your arms outwards, letting them come in a straight line with your spine. Hold on to the position for about one minute.

10. Shirshasana (Headstand)

How it works –When doing Shirshasana, the nutrient-rich blood and oxygen flow automatically to the brain. This improves blood circulation, expands the lungs and strengthens the heart.

How to do Shirshasana – To do Shirshasana, sit in Vajrasana pose. Slowly, bend forward and place your elbows on the floor in front with fingers interlocked. Rest your head comfortably inside your hands. Now, gently lift your hips and straighten your legs, pushing them upwards. Hold the position for 5-10 seconds. You can do a headstand in front of a wall for added support and safety.  

11. Savasana (Corpse Pose)

Unlike the Shirshasana which is intense and powerful, the Savasana is a counter pose for all yoga postures. Typically done at the end of the yoga class, it marks more than a gentle cooling-off phase. It helps reduce anxiety and stress levels. It lowers blood pressure and leaves a calming effect on the heart.

How to do Savasana – Lie down comfortably with your legs hip-width apart. Place your hands by your sides without touching your body. Release all pressure to hold the limbs in position. Close your eyes and breathe naturally. Stay in the position for about 10 minutes. 

Conclusion

Yoga poses help build joyful coordination between the body and the mind. It nurtures the body, increases strength and flexibility, and ensures a calming effect that relieves stress and anxiety. No wonder yoga for heart and health is widely touted. Remember to practice yoga for heart regularly. Consistency and regularity will ensure that your heart stays healthy and protected. Also, it is important to learn and practice the asanas under the supervision of a trained yoga teacher to prevent muscular injuries.

8 Effective Yoga Poses For Lower Back Pain That Really Work

Yoga is not just a form of exercise but a holistic practice that helps keep you fit physically and mentally. It is also a science that includes several postures or asanas, especially for back pain that can relieve aches and pains in the body. In addition, these back poses help speed up the treatment of various health issues. 

In this article, we will explore the eight highly effective yoga poses for lower back pain which are proven to work and bring positive results across age groups. These are the best back pain asanas that will not just reduce back pain but also improve the mobility in your lower back. These exercises for back pain are easy to execute and fit into your home workout routine. 

As you perform these lower back pain yoga exercises on a daily basis you will slowly start observing a significant difference in pain intensity and your overall health. Take a look: 

#1. Child’s Pose 

yoga poses for lower back pain

This is a great yoga back pain relief pose as it takes away all the pressure from the sensitive area. It helps stretch the muscles in the lower back and also aligns your spine. To perform this yoga pose for lower back pain, follow these steps: 

  • Kneel on the mat keeping the feet together but the knees hip-width apart. 
  • Take a deep breath and as you exhale lean forward keeping your hip touching the feet till your head touches the mat. 
  • Relax your shoulder and slowly extend your arm forward, elongating the spine as you do this. Hold this pose for 1-3 minutes to benefit the most from one this exercise, considered to be the easiest and most effective of yoga poses for lower back pain. 

#2. Cat and Camel Stretch 

lower back pain

This is one of the simplest yoga poses for back pain that involves mild stretches. The pose not only improves the mobility of the spine but also gives you good flexion. Follow these steps to perform this lower back pain yoga pose

  • Start on the mat on all fours. 
  • Inhale and as you exhale arch your back and tilt your head backward. 
  • Then as you exhale, curve your back and tuck your head in. 
  • Continue this for about 2 minutes till your back begins to relax. 

#3. Downward Dog 

yoga pose for back pain

One of the most common reasons for lower back pain is tightness in the leg muscles. This restricts movement and makes your hips and back stiff. Downward dog is a good yoga pose for back pain as it works on the entire lower body. Regularly Follow these simple steps for this back pain relief yoga pose: 

  • Start with the child’s pose. 
  • Then, press your hands and feet to the floor and slowly start to straighten your knee and elbow while your hip lifts upwards. 
  • Your body makes a triangle shape. Hold this position and keep the head relaxed between the arms. 
  • Try to lengthen your spine and push your upper body inwards. 
  • The goal is to straighten your legs completely and keep the heels pressed to the floor. 
  • Hold this pose for about 3 minutes 

#4. Forward Bend 

yoga back pain

From the previous position, you can move on to the forward bend which is another great back pain asana yoga. This pose also frees the muscles in the legs and lower back. Follow these steps for this yoga back pain exercise: 

  • From the downward dog pose, keep your hands in place and slowly move your feet towards the hands, keeping the knees straight. 
  • Walk forward as far as possible with your hands on the floor. 
  • The goal is to fold your body in half at the hip. If you are unable to keep your hands on the floor, you can also hold your calf or ankle for support. 
  • When you reach this position, relax the neck and head and try to elongate the spine as much as possible. 
  • If it is hard to elongate the spine keeping your knees straight, soften it gently. 
  • Staying in this position for a few minutes will help you achieve that Zen mode. Besides being an effective yoga pose for back pain it is extremely de-stressing as well. 

#5. Cobra or Sphinx Pose

yoga for back bending

This is one of the initial poses of yoga for back bending that is also quite easy to execute. It helps maintain the natural curve of the back and also keeps your core engaged. It strengthens the back and ab muscles to keep the entire area well supported. This is one of the easiest back poses that you can perform with these simple steps: 

  • Lie down on the floor facing forward. 
  • Keep your feet and legs together. 
  • Place your hands on either side of your chest. 
  • Now slowly lift your upper body off the ground, arching your back as you do this. 
  • Continue lifting the upper body up while keeping the hip pressed to the floor till your elbows are completely straight. 
  • If you feel comfortable, tilt your head back. 
  • Hold this position for at least 7 breaths before lowering the upper body to the ground as doing so helps gain the most from such yoga poses for lower back pain. 

#6. Knees to the Chest 

back pain yoga exercises

This is one of the best back pain yoga exercises as it relaxes the muscle instantly. This is one of those back poses that you can try when you experience too much stiffness in your lower back. 

  • Lie down on your back 
  • Now slowly draw your knees to your chest and hold it in place firmly by wrapping your arms around it. 
  • Now rock the entire torso gently from side to side. 
  • Repeat this for up to 3 minutes to feel your bodyweight massage the muscles in the lower back. 

#7. Pigeon Pose Variation  

knee of the right

This is the reclined variation of this back pain relief yoga pose. This is also one of the simplest, yet most effective yoga poses for back pain. All you have to do is follow these steps: 

  • Lie down on your back and bend your knees, keeping your feet on the ground. 
  • Now place the foot of the left leg on the knee of the right leg. 
  • Push the right knee back till the leg is parallel to the floor. 
  • Now, keeping the left leg in place,  hold the right leg and pull the knee towards the chest
  • Make sure your hip does not lift off the ground. Keep it pressed down to feel the stretch in the muscles as you pull the knees in.
  • You can lift your head up to curve the back and get a deeper stretch. 
  • Hold this position for 7-10 breaths and then switch to the next leg. 

#8. Back Twist 

lower back pain yoga

This is one of the most commonly recommended lower back pain yoga exercises. These twisting exercises loosen the muscles in the back. They are also extremely effective in helping the spine relax. It is a great way to also cool down after you have completed the series of back pain yoga exercises mentioned above. Follow these simple steps: 

  • Lie down on your back with your feet stretched out. 
  • Keep your knees pressed to the ground. 
  • Now lift the right leg straight up as much as you can. 
  • Then take it across the body and drop the foot on the left side of the body. 
  • While doing this, make sure that you do not twist your hip too much. 
  • Stretch your arms out on either side and look in the direction opposite to the leg that is across your body. 
  • If you feel like your shoulder is lifting off the ground,  try to keep it down by twisting your body.  

While these back pain asanas are highly effective, there are some lifestyle changes that you can make to reduce lower back pain. Make sure you maintain a good posture whenever you are sitting for long periods of time. It is also a good idea to work out regularly and generally keep performing lower back pain yoga to keep your back muscles strong and mobile. 
However, if you feel that performing any of these yoga poses for back are leading to an increase in pain that interferes with your regular activities, consult your doctor. Always get any pain or ache in the lower back checked by a professional before trying any yoga exercises to prevent further complications. Also, when indulging in yoga poses for lower back pain it is best to start small and with less intensity and slowly build pace. This will give your body ample time to recover.