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8 YOGA POSES TO ALLEVIATE BACK PAIN 
YOGA FOR A STRONGER BACK
1. ADVASAN: 
Lie on your stomach with arms forward 
and heels joined. Focus your attention 
on your back and hold for seve...
2. ARDH SHALABH 
(LEFT LEG): 
Lie on your stomach. Extend the right 
arm forward and the left one 
backwards. Lift the lef...
3. ARDH SHALABH 
(RIGHT LEG): 
Now, extend your left arm forward and 
the right one backwards. Lift the right 
leg and hol...
4. BHUJANG: 
Lie on your stomach and place your 
palms on either side of your chest. Raise 
your upper body till the navel...
5. JYESHTIKA: 
Lie on your stomach and join the heels. 
Interlock your fingers behind your neck. 
Elbows should remain on ...
6. MAKAR 
Lie on your stomach with heels adjoined. 
Raise your body and support the chin/face 
with your palms. Elbows rem...
7. SARP ASAN 
Lie on your stomach, with heels joined. 
Interlock your fingers behind your back. 
With your head parallel t...
8. YAAN 
Lie on your stomach and extend your 
arms forward. Now keeping your head 
parallel to the ground raise your upper...
THANK YOU 
(Courtesy: Yahoo!)
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8 Yoga Asans for a Stronger Back

Yoga helps you with your spiritual life. The practice of yoga is performed by individuals from all religions, and it is nondenominational. While you practice a challenging posture you will learn patience, the value of gentleness, and forgiveness. Here are 8 poses for alleviating back pain problems. Highly recommended for professionals who have an office job.

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8 Yoga Asans for a Stronger Back

  1. 1. 8 YOGA POSES TO ALLEVIATE BACK PAIN YOGA FOR A STRONGER BACK
  2. 2. 1. ADVASAN: Lie on your stomach with arms forward and heels joined. Focus your attention on your back and hold for seven counts.
  3. 3. 2. ARDH SHALABH (LEFT LEG): Lie on your stomach. Extend the right arm forward and the left one backwards. Lift the left leg (as much as you comfortably can), hold for seven counts and bring it down.
  4. 4. 3. ARDH SHALABH (RIGHT LEG): Now, extend your left arm forward and the right one backwards. Lift the right leg and hold for seven counts before bringing it back down.
  5. 5. 4. BHUJANG: Lie on your stomach and place your palms on either side of your chest. Raise your upper body till the navel. Look up. Hold for seven counts and gently come down. (Repeat this entire set seven times.) Caution: People with heart conditions and high blood pressure must not strain while performing these asans.
  6. 6. 5. JYESHTIKA: Lie on your stomach and join the heels. Interlock your fingers behind your neck. Elbows should remain on the ground. Hold for seven counts.
  7. 7. 6. MAKAR Lie on your stomach with heels adjoined. Raise your body and support the chin/face with your palms. Elbows remain on the ground. Those with severe back problems can keep their elbows apart and as the back becomes better slowly bring them closer so that they ultimately touch each other.
  8. 8. 7. SARP ASAN Lie on your stomach, with heels joined. Interlock your fingers behind your back. With your head parallel to the ground, raise your upper body. Pull your shoulders inwards. Hold for seven counts and lie back down.
  9. 9. 8. YAAN Lie on your stomach and extend your arms forward. Now keeping your head parallel to the ground raise your upper body and your legs from the thigh. Hold for seven counts and lower down.
  10. 10. THANK YOU (Courtesy: Yahoo!)

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