YOGA for back pain

WARNING

1. Consult your doctor if you are experiencing any spinal problems.
2. Do these exercises at-least 3 hours after eating.
3. Do not do these exercises during menstruation or pregnancy.

Helpful exercise before starting

1. Lie on your back with legs outstretched.
2. Press the small of your back down to the floor, then lift back to starting position. Repeat 3 times.

CAT STRETCH

1. Assume a kneeling position, with your palms on the floor in front of you.
2. Exhale, drawing your chin to your chest, and pulling the abdominal area and small of the back upwards, while pressing down on the fleshy base of your palms and keeping your elbows straight.
3. Inhale, pushing the abdominal area and small of the back down, lifting your head, and pressing on the palm at the base of your fingers.

Repeat 3 times and increase as you become more comfortable.

Spinal Twist

1. Sit on the floor with your legs out stretched.
2. Place your left hand behind your back, and your right hand on the floor just around the thigh area, closer to the hips.
3. Twist towards the left, and hold the posture for at least 3 breaths.
4. Repeat by twisting to the right.

Before doing Spinal Twist

1. Lie on your back, and stretch your arms outwards horizontally (spread-eagled). On the exhaled breath, draw your knees to your chest, carry them down to your left side, and look to your right side.
2. Inhale, coming back to centre.
3. Carry your knees to your right side, turning your head to your left. Inhale coming back to centre.

Repeat 3 times and increase as you become more comfortable.

NB. It is fine if you cannot get your knees down to the side, but shoulders should NOT be lifted off the floor.

Cobra

1. Lie face-down on the floor. Stretch your legs back with the tops of your feet on the floor, making sure that your legs remain together.
2. Spread your hands (palms down) on the floor under your shoulders. Hug the elbows back into your body. Rest your forehead on the floor.
3. Inhaling, bring your head up, brushing first your nose, and then your chin off the floor, gently lifting your shoulders. Hold pose for 5 seconds. If you experience any pain at any time discontinue exercise.