New Delhi, November 19 (IANS). Due to the habit of sitting in the same posture for hours in the office, back pain and spinal problems have become common. The solution is not only with medicines but also with Yogasana.
The Ministry of AYUSH of the Government of India recommends doing some of the best asanas, practicing them daily for just 10-15 minutes keeps the spine strong, flexible and healthy. These are Bhujangasana, Marjari Asana, Setu Bandhasana and Paschimottanasana.
Along with giving detailed information about these four asanas, the ministry also gives information about the benefits obtained from them. In Bhujangasana, lie down on your stomach, place both hands near the shoulders and lift the chest up while inhaling. Tilt the head backwards. This stretches the spinal cord and makes it flexible. It provides relief from back pain, slip disc and shoulder stiffness. It also reduces belly fat and strengthens the lungs.
Marjari Asana: Come in a four-legged position. While exhaling, round the back upwards (like a cat) and while inhaling, bend the back down, this asana gives movement to every link of the spine simultaneously, which removes stiffness and improves blood circulation. It provides relief from stress, irritability and upper back pain.
In Setu Bandhasana, lie on your back, bend your knees, keep your feet on the ground and raise your hips while inhaling. This strengthens the lower back. This asana also strengthens the glutes, thighs and abdominal muscles. It also benefits patients suffering from thyroid, asthma and high blood pressure.
Sit in Paschimottanasana with your legs straight and while exhaling, bend forward and try to hold your toes. It stretches the entire length of the spine and makes it flexible. The digestive system becomes stronger, belly fat reduces and the mind gets peace.
Pregnant women and people with serious spine problems should practice yoga only after consulting a yoga instructor.
–IANS
MT/VC
