पीठ दर्द के लिए योग

Yoga has both preventive and therapeutic benefits. It has been shown to offer both physical and mental benefits to the body and the mind. Asanas are good for developing coordination and help to improve concentration and memory. Regular practice can enable young people to keep their natural flexibility for many years.
These day back pain is a common problem. Some of the commonest causes of stress and strain on the spine are-- slouching in chairs, driving in hunched positions, standing badly, lifting incorrectly, sleeping on sagging mattresses, being unfit, and generally overdoing it.
Bhujanga Asana (Cobra)
Step by Step
1. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
2. Press the tops of the feet and thighs and the pubis firmly into the floor.
3. On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.
4. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
5. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
Beginners & Modifications
Don't overdo the backbend. To find the height at which you can work comfortably and avoid straining your back, take your hands off the floor for a moment, so that the height you find will be through spinal extension.
Deepen the Pose--
If you have the flexibility in the armpits, chest, and groins you can move into a deeper backbend. Walk the hands a little farther forward and straighten your elbows, turning the arms outward. Lift the top of the sternum straight toward the ceiling.
Benefits:-
? Strengthens the spine
? Stretches chest and lungs, shoulders, and abdomen
? Firms the buttocks
? Stimulates abdominal organs
? Helps relieve stress and fatigue
? Opens the heart and lungs
? Soothes sciatica
? Therapeutic for asthma
Cautions
? Back injury – take care and don’t lift too high.
? Pregnancy