5 Simple Yoga Poses for Stiff Back

Waking up with a cheerful smile, you are all set to enjoy this merry morning, but the thought of getting out of bed is scaring you….not because of lethargy, but because of that painful stiffness in your back. Standing, sitting or while riding for a long time, often this stiffness irritates you and, is trying to accustom you to it. But, how long can you tolerate it, and restrain from enjoying the beautiful moments of your life? It is high time you break away from this discomfort. Get rid of this gnawing back problem forever, and start doing Yoga from very now.

When you sit, drive, ride, hunch over the computer, or do work in a sitting posture for an extended period, the muscles, ligaments, and the joints of the spine can become stiff and cause trouble in the back region.

Try these 5 simple yet powerful yoga poses on everyday basis given below to eradicate the back problems from your life forever:

1. 1. Adho Mukha Svanasana or Downward Facing Dog Pose: Start on your hands and knees in a table-top position. Keep your knees and elbows straight. Spread the fingers widely and, press the palms firmly into the floor. Now, raise your knees off the floor and straighten the legs. Extend your hands forward a few inches and push your hips upwards in a way that the body forms an inverted ‘V’ pose. Place your hands shoulder-distance apart and knees hip-width apart on the floor. Press the palms into the floor and lengthen your neck. Gaze straight and breathe deeply. Hold the posture for 1-3 minutes.

1. Uttanasana or Standing Forward Fold Pose: Stand tall in Tadasana or Mountain pose with feet hip-distance apart. Inhale, elongate the spine and keep your hands on the hips. Now, hinge your hips to bend forward and reach out the arms towards the floor. Bend your knees in order to avoid any strain in the lower back. Drop down the arms and crown of the head. Press the heels firmly into the floor and raise your sitting bone straight up towards the ceiling. Touch the floor with fingertips. Hold the posture for a few breaths.
2. Trikonasana or Triangle Pose: Start in standing pose with feet wide apart. Stretch the right foot out to 90 degrees and, turn the left foot to 45 degrees. Keep the right heel aligned with the arch of the left leg. Press down the feet on the floor and balance your weight equally on both feet. Take a deep breath. While exhaling, bend the right arm to touch the floor with fingertips and stretch the left hand upward, toward the ceiling. Keep your waist straight and ensure that the body is bent sideways. Stay in the posture for 5 breaths and release. Repeat with the left leg.
3. Balasana or Child’s Pose: Sit on your heels by bending your knees. Now, while exhaling, bend forward and, extend the arms forward beside the hips to reach the floor. Gently place your chest on the thighs. Stay in the posture for about 1 minute and then release gently.
4. Bhujangasana or Cobra Pose: Lie on your stomach with feet together and toes flat on the ground. Now, keep your hands beneath the shoulders, palms facing down. Press the palms into the floor and raise your chest and head off the floor while straightening your arms. Keep your abdominal muscles engaged and shoulders away from the ears. Look straight and hold the posture for a few deep breaths.

Fit these yoga poses into your daily routine and help your back move back into it’s amazing form.

The Author is a passionate Yogi, traveler and Yoga Teacher in Delhi. He loves writing and reading the books related to yoga, health, nature and the Himalayas.