Yoga Asanas for Lower Back Pain
Sukha Asana – 00:11
Ardha Matsyendra Asana – 01:18
Purvottana Asana – 03:14
Bala Asana – 03:56
Gomukha Asana – 06:11
PRESENTED BY: DR.ANANDA BALAYOGI BHAVANANI OF ANANDA ASHRAM ICYER PONDICHERRY
Ardha Matsyendra Asana – Start in Dandasana (Staff Pose). Bend your right knee and place the foot flat on the floor. Cross your right leg over your left and position the sole of your right foot on the floor outside your left thigh. Bend your left knee and tuck the foot in near your right buttock. Lay the outside of the left leg on the floor.Now, inhale and bring your upper left arm to rest on your right thigh. Exhale and twist at the waist, rotating towards the inside of your right thigh until it snugly meets your front torso. Place the palm of your right hand against the floor just behind your right buttock and press it firmly into the floor.
Gomukhasana (Cow Face Pose) –
Steps – Sit on the floor with legs outstretched. Fold your left leg and bring the foot under the right hip. Similarly, fold the right leg over the left and place the right heel by the side of the left hip. Both the soles should face upwards. Raise your right hand and bend it to bring it behind the shoulder. In the same way, bend your left hand behind the back and entwine the fingers. Keep your spine straight should be slow and deep. Note that if the right leg is over the left, the right elbow should face upward and the left, downwards. This position may be reversed when the leg position is changed. Hold the posture for 30 seconds and repeat reversing the sides.
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