Marjaryasana/Bitilasana (Cat/Cow pose) is a combination of two yoga poses that gently stretch and warm up your spine. The Sankrit name for cat cow pose is Marjaiasana. Marjay meaning cat and Bitil meaning cow (asana meaning pose). Cat/Cow pose consists of moving the spine from a rounded position to an arched position. Hence Cat/Cow pose is good for the spine. It’s a basic motions but it is enormously beneficial in preventing back pain and maintaining a healthy spine. Bringing movement and flexibility to your spine helps your body to become more coordinated. Try a few slow rounds of Cat-Cow when you wake in the morning, before bed, or after sitting for a long period. You may notice yourself walking taller throughout the day! 😊
How To Perform Cat-Cow Pose:
1. Start on the ground with a neutral spine in table-top position with your knees and hands on the floor. Your knees should be hip distance apart in line with your hips and your arms should be straightened and in line with your shoulders. Keep your head in line with your body and either close your eyes or gaze towards the ground.
2. Take an inhale while in this neutral spine position and then slowly exhale your breath while rounding your spine towards the sky, keeping your hands and knees where they are.
3. As you round your spine you will gently release your head towards the ground while making sure not to tense your neck. Engage your lower core muscles and really try to bring your tailbone towards the center of your body while rounding your back as high as you can.
4. Once you have released your entire breath in Cat Pose start to inhale deeply while dropping your belly towards the ground.
5. Begin to arch your back and lift your chest towards the sky keeping your neck in line with your spine. Release your lower belly to the ground while actively lifting your tailbone to the sky.
6. After a full inhale while in Cow Pose, start to slowly exhale your breath and move through to Cat Pose once again. Continue through the Cat-Cow sequence as many times as you need, maintaining a slow and steady breath the entire time.
Balasana (Child’s Pose) comes from the Sanskrit words bala meaning child and asana meaning pose. Child’s pose is practiced in almost every style of yoga and class. This pose is usually practiced as a way to rest after an intense pose or sequence. However, it has numerous benefits of its own. Balasana is a great pose that allows you to turn inward; providing the opportunity to calm the mind and restore energy. Child’s pose is a basic beginner pose that nearly anyone can do.
Child’s pose is one of the most common postures that you will see when using yoga for back pain due to the versatility that it offers. Child’s Pose relieves tension in your back and hips while increasing flexibility and circulation to the muscles and joints in your low back. When practiced in the full expression of the posture, Child’s Pose can produce immediate back pain relief. Above are more great benefits of Child’s pose.
Getting into the pose:
To come into this pose, kneel onto the floor, and sit back onto your ankles. Keep your knees and big toes touching one another as you sit back. Lean forward at the waist and place your forehead on the floor. If your hips pop up, don't worry about it. As you stay in the pose, keep inviting your hips to meet your heels.
Your arms can take several positions:
To open your body farther, begin the pose in the same manner as described above. Instead of keeping your knees together, spread them as wide apart as is comfortable for you. Still keeping your big toes together.
Caution: If you have a groin injury, back or hip problems, consult with your physician prior to doing this pose. Please, carefully check in with your body before doing this pose, and do NOT do anything in which your body feels unsafe!
Savasana is from the Sanskrit word "shava," which means "corpse." To do this pose, lie on your back, close your eyes, and spread your arms and legs apart. Keep your eyes closed. Your palms should face upwards. Savasana brings closure to your yoga practice, promotes deep relaxation, and helps your body and mind assimilate the previous yoga poses so you can reap their many benefits.
Usually Savasana is performed with the legs turned out. Sometimes though, after a long practice or for those who have lower back problems, it may feel good to do this pose with the legs bent and knees touching (as seen in the smaller picture above). You may also wish to use a yoga strap. Take a strap and make a small loop. Sit on the floor with your knees slightly bent and slip the loop over your big toes. Lie back and turn your thighs inward, sliding your heels apart. The loop will help maintain the inward turn of the legs.
·If you have any back injuries or discomfort: Do this pose with your knees bent and your feet on the floor (as seen in the picture), hip-distance apart; or support the bent knees on a bolster or pillow.
·Pregnancy: Raise your head and chest on a bolster.
Camel Pose (Ustrasana) is a backbend that stretches the whole front of the body. It’s the deepest backbend and is frequently incorporated into vinyasa practices with several different modifications. Camel Pose, and backbends like it, can be physically challenging and beneficial. Ustrasana is a great, deep backbend that is accessible for most students because it requires less strength and more spinal flexibility.
Known as a “heart opening” yoga pose, Ustrasana stimulates and balances both the fourth and fifth chakras, located at the heart and throat centers. For many yoga practitioners, the heart and throat centers are often closed off and protected; some examples of this would be slouching and poor posture. For this reason, practicing Ustrasana can sometimes stir up emotions more than other poses. It is important to keep a calm awareness of your feelings when practicing this pose; fear of your emotions can create stiffness in the body and may lead to injury.
*Caution: Do not practice this pose if you are currently experiencing high or low blood pressure, insomnia, or a migraine. Also avoid this pose if you have any neck injuries. Never to force your body into the pose. Practice a modified version until you have increased flexibility and strength you need to safely go deeper. Always work within your own range of limits and abilities. Always talk with your doctor before starting any yoga regimen.
The word Setu Bandha comes from the Sanskrit word “Setu” which means Bridge; and Bandha meaning contraction or bind. Hence, when we try this pose our body looks like a bridge.
Setu Bandhasana is a great to pose that can help solve any number of ailments. From developing strength in your core and glutes (which helps alleviate low back pain) to opening the chest. Bridge Pose is an excellent beginning backbend which is a versatile pose to help learn proper alignment and strengthening for more advanced back bending poses. There are so many variations for this pose that anyone can practice it.
Getting into bridge pose
Lay on your back, bend your knees at ninety degrees and place your feet flat on the floor, hip width apart and parallel. You may choose to have a folded blanked under your shoulders to support your neck. Arms are by your sides with your palms facing down. As you exhale, press your inner feet and arms actively into the floor, and your pelvis up toward the ceiling. Slowly lift the buttocks off the floor. Be sure to keep your legs parallel and not let your knees splay apart.
To take the pose deeper, you can roll your shoulders and chest open, and clasp your hands under your pelvis and extend through the arms to help you stay on the tops of your shoulders.
Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel. Don’t move your head from side to side, but gently lift your chin way from the sternum slightly and open your chest by pressing the shoulder blades into the floor. This will allow you to press the top of the sternum toward the chin. Keep firming the outer arms, broadening the shoulder blades, and lifting the chest.
Hold the pose for 30 seconds or a minute if you can, and release with an exhale, rolling the spine one vertebrae at a time onto the floor.
Those having injuries to the neck, shoulder and spine should not practice this pose.
Pregnant women should always consult a doctor in the last 6-9 months of pregnancy before practicing Bridge pose to avoid any complications.
Always consult a doctor first before beginning any exercise regimen, including yoga.
Back pain is a common complaint among people of all ages. Poor or bad posture (especially, slumping forward), wrong sleeping positions, stress and lifestyle play an important role in backache pain. To alleviate these problems practice yoga regularly for at least 20-30 minutes. Here are 12 yoga poses that will help alleviate backache pain:
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