Yoga Postions For Stiffness

Yoga for stiffness in the body

Exercises for the back

Bharat Thakur

Almost 40 per cent of the population suffers from some form of lower back pain. If only people would practise a few simple postures to keep the lower back relaxed, they would not find themselves with such a stiff and painful back. These exercises are simple to do but they are highly effective in keeping your back supple and pain free.



EXERCISE 1

• Kneel on the floor. Stretch one leg straight out in front as shown
• Inhale raise both arms over the head. Exhale and bend forward from the hips, interlock the hands around the foot as shown and place the chin on the knees
• Hold for 10-30 seconds, breathing normally
• Repeat with the other side.

EXERCISE 2

• Sit with the back straight; place both the arms behind you as shown, the fingers pointing away from the body
• Bend one leg, place the foot below the kneecap
• Gently twist the spine, take the knee towards the floor on the opposite side
• Hold for 10-30 seconds, breathing normally
• Repeat with the other side.

EXERCISE 3

• Bend the knees and pull them towards the chest as shown
• Roll on your back in forward and backward movement
• Hold for 10 - 30 seconds
• Keep breathing at a normal pace.

EXERCISE 4
• Kneel on the floor, the knees together
• Sit back on your heels, keeping the back straight
• Inhale and raise your arms above your head
• Exhale slowly and bend the body forward so that the forehead rests on the floor, the palms facing downward
• Hold the position breathing normally
• Inhale and come up. Exhale and resume start position.

Exercise 4

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