No more back ache! Health Book :Day 36

I am no doctor! I am no fitness expert! However, there are few tricks that I know and practice for my spine health. With the kind of fast paced and hectic lifestyle we have, little issues like backache often go unnoticed till they become a major issue. Do not ignore the slightest pain in your spine. It is the spine that gives you the ability to look like a human! Sharing few easy exercises to prevent and cure backaches-

1. Dhanuraasan- Bow pose-

Named after the bow's shape, dhanuraasan stretches the front of the body, thighs, abdomen and chest, throat, and deep hip flexors.

• It is a great solution for back ache.
• This asana gives a good massage to the abdomen so it cures prolonged constipation, dyspepsia,and other stomach disorders.
• This also increases energy and counteracts depression.
• It cures spinal hump and joint pain of the legs, the knees and the hands.
• It reduces belly fat, activates the intestines and increases the digestive power.

Step 1-

Lie down on your belly with your palms facing down next to your body. Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (Not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Step 2-

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will pull your upper torso and head off the floor. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

Step 3-

Pressure on your belly might make it difficult to breathe. However continue breathing. Stay in this pose between 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

Stay active and pain free with this aasan. More exercise for back would follow in the next blog posts. Keep watching this space!

                                   Keep fit with yoga at home and stay healthy stay blessed!