News India Live, Digital Desk: In today’s lifestyle, back pain has become such a common problem that age does not matter. Sitting in the same position in front of the computer for hours, wrong postures, and lack of physical activity… all these together have a very bad effect on our waist, especially the spine. To get rid of this pain, people resort to painkillers, balms and expensive therapies, which provide relief for some time, but do not eliminate the problem from its roots. But do you know that there is a very simple, permanent and effective solution to this pain hidden in our ancient yoga knowledge? Yoga not only makes our muscles strong and flexible, but it also reduces the root cause of back pain, i.e. spinal tension. So let us know about those 5 powerful yogasanas, which can prove to be a ‘panacea’ for your back pain.1. Katichkrasana (Waist Rotating Pose) What is this: ‘Kati’ means waist and ‘Chakra’ means wheel. This is a very simple waist twist asana. How to do: Stand straight, keep both feet shoulder-width apart. Now while inhaling, extend both your hands in front in line with the shoulders. While exhaling, turn your waist to the right and take the left hand on the right shoulder and the right hand behind the waist. Turn the neck to the right also. Stop for a few seconds and come back breathing. Repeat the same process on the other side.Benefit: It gives an excellent twist to the spine and waist muscles, which removes stiffness.2. Bhujangasana (Cobra Pose) What is this: In this asana, the shape of the body is like a snake (Bhujang) with its hood raised. How to do: Lie down on your stomach. Place your palms on the ground below your shoulders. Now while inhaling, slowly raise your chest and head. Only the part up to the navel has to be lifted. Wait for a few seconds and then come back while exhaling. Benefit: This is one of the most effective asanas for lower back pain. It makes the spine strong and flexible.3. Setubandhasana (Bridge Pose) What is this: In this asana, the body becomes in the shape of a bridge. How to do: Lie down on your back. Bend your knees and rest your toes on the ground. Now while inhaling, slowly lift your waist and hips upward, until your body comes in a straight line at the shoulders and legs. Wait for a few seconds and come back.Benefit: It strengthens the muscles of the waist, hips and thighs and provides relief from back pain.4. Vakrasana (Twisted Pose) What is it: This is a sitting posture that twists the body. How to do: Sit with legs spread in front. Bend the right leg and keep it near the left knee. Now turn the waist to the right and bring the left hand above the right knee and hold the right toe. Turn the neck to the right also. Do the same from the other side also.Benefit: This asana is very beneficial for the spinal cord as well as the abdominal organs. It removes waist stiffness.5. Half Locust Pose: What is it: ‘Shalabh’ means grasshopper. This is a simple form of Shalabhasana. How to do: Lie down on your stomach, chin resting on the ground and palms under the thighs. Now while inhaling, raise your right leg as high as possible without bending the knee. Wait for a few seconds and come back. Do the same process with the left leg also. Benefit: It is very beneficial in sciatica and lower back pain. An important advice: Start these yoga asanas under the supervision of an expert. If you have any serious injury or problem in your waist, then definitely consult your doctor before doing any asana.
