Yoga Asanas For Back Pain

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Here is a few yoga poses to help alleviate back pain during the winter:

Cat-Cow Pose (Marjariasana)

Place your hands and wrists under your shoulders and your knees under your hips. Take a deep breath (inhale) and arch your back, then lift your head and tailbone towards the ceiling.

Following that exhale and curve your spine, bringing your chin to your chest and your tailbone towards your knees. Remember to focus on your breath and the movement of your spine. Repeat this posture for a few minutes.

Cobra Pose (Bhujangasana)

Lie down flat on your stomach. Place your palms under your shoulders and elbows close to the sides of your body. As you inhale, slowly lift your chest off the floor. Try and keep your pelvis/hip on the floor.

Then broaden out your shoulder and lift up the chest forward. Slowly bring your torso down. This will improve spinal posture and alignment.

Twisted Cobra Pose (Tiryaka Bhujangasana)

Lie down on your stomach with your hands under your shoulders and keep your elbows close to your sides. Inhale and put pressure on your hands to lift your chest off the ground.

Downward-Facing Dog

Place your knees under your hips and hands under your wrist. Lift your hips towards the ceiling, then straighten your arms and legs to form an inverted V shape. Hold this posture for a few minutes.

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