Alleviating back pain by doing these yoga exercises


In case you are suffering from back pain, you should apply gentle exercises to lessen your pain. These yoga exercises can support for you as long as you persists in them. Remember consulting doctors in advance and ask for yoga specialists to guide before doing these exercises.

  1. Downward Dog

Start staring you in the face and knees. Your wrists ought to be underneath your shoulders, and your knees ought to be underneath your hips.

Breathe in as you tuck your toes under your heels. At that point breathe out to lift your hips, coming into an upside-down “V” shape called “ Downward Facing Dog”.

Downward Dog

Extend your fingers widely, and make a straight line between your center fingers and elbows. Take a shot at rectifying your legs and bringing down your heels toward the ground. Unwind your head between your arms, and direct your look through your legs or up toward your stomach catch. Hold for five breaths.

  1. Three-Legged Downward Dog

From Downward Facing Dog, step both feet together, so your enormous toes are touching.

Shift your weight onto your hands and your left foot just as, and raise your right leg into the air. Attempt to keep your shoulders parallel with the ground, and look at your left thigh or up toward your paunch to offer you some assistance with staying adjusted.

Three-Legged Downward Dog

Stay here for five breaths, and then let your right leg down. Perform Three-Legged Downward Dog on the other side.

  1. Warrior 1

From Three-Legged Dog, return to Downward Facing Dog.

Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your middle up.

Warrior 1

Lift your arms up, and press your palms together. Draw your shoulder bones down toward your hips, and look up at your hands.

Stay here for five breaths. At that point return to Downward Dog, and travel through Warrior 1 with your left foot forward.

  1. Warrior 3

From Warrior 1 with your left knee forward, lower your middle and lift your right leg, carrying your body parallel with the ground.

Amplify your hands out before you, squeezing your palms together solidly. In the event that it pesters your shoulders to press your hands together, isolate your arms so they’re shoulder-width separated. On the off chance that augmenting your arms makes agony or weight in your lower back, lay your hands on your hips.

Warrior 3

Connect with your abs, holding this position for five full breaths. At that point bring down your left leg, coming back to Warrior 1. Discharge your hands to the mat, and come into Downward Dog.

At that point travel through Warrior 3 with the other leg, travel through Warrior 1, and return to Downward Dog.

  1. Fierce

After Downward Facing Dog, hop or venture toward the highest point of your mat. Gradually move up, and remain with your feet together in Mountain Pose. Twist your knees and lower your hips as you raise your arms overhead.

Concentrate on sitting back onto your heels. Tuck your tailbone in, and draw in your abs, keeping your spine straight. Unwind the shoulders as you look up toward the roof. Stay like this for five breaths, and after that stand up into Mountain Pose.


  1. Bridge

From Intense East, lie level on your back with your arms at the edges of your body with your palms confronting down. Twist your knees, setting your heels as close as you can to your bum.


With your palms and feet squeezing immovably into the ground, lift your hips up. Keep your palms on the mat, or fasten your hands together beneath your pelvis, reaching out through your arms. Then again you can likewise twist your elbows

and lay your hands on your lower back. On the off chance that your feet are sufficiently close, you can likewise hold your lower legs. Stay here for five full breaths, lifting your hips up as high as possible.



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