5 Highly Effective Asanas To Control Backpain

 Bhujangasana

Description:From a prone position with palms and legs on the floor, the chest is lifted. Benefits:-Bhujangasana may strengthen the spine, stretch the chest, shoulders and abdomen, firm the buttocks and relieve stress and fatigue. Traditional texts say that Bhujangasana increases body heat, destroys disease and awakens kundalini.

Cautions that must be taken during this asana are as follows:-
Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back). Bhujangasana is often followed by Salabhasana. In Surya Namaskar, it precedes Adho Mukha Svanasana.

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Chakrasana

It is a backbend and part of the finishing sequence in the Primary Series of Ashtanga Yoga. In the general form of the asana, the practitioner has hands and feet on the floor and the abdomen arches up toward the sky. Wheel Pose may be entered from a supine position or through a less rigorous supine backbend, such as Setu Bandha Sarvangasana (Bridge Pose). Some advanced practitioners can move into Wheel Pose by “dropping back” from Tadasana (Mountain Pose), or by standing with the back to a wall, reaching arms overhead and walking hands down the wall toward the floor. Advanced practitioners may also follow wheel with any of its variations, or with other backbends, such as Dwi Pada Viparita Dandasana, or by pushing back up to stand in Tadasana.

General Benefits are:- Strengthens back muscles, tones adrenals, helps kidneys, front part of the body is being stretch entirely, which is good for people who are introverts as the openness in the heart may work on their heart chakra. This pose is extremely beneficial for those who sit long hours in front of the desk or computer as they usually hunch over the desk all day long. The backward bend in the pose will relieves tension or stress from the body and help in decreasing the ailments arising out of it. This pose will also help in toning and strengthening the entire back muscles. Benefits for Women:-Tones pelvic region. Reduces Stress, Anxiety, Asthma.

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Dhanurasana

Dhanurasana or sometimes known Urdva Chakrasana (Upward Wheel Pose) is an asana. The name comes from the Sanskrit words Dhanura ( meaning “bow” and Asana meaning “posture” or “seat”).
Description:The practitioner lies on the belly, grasps the feet, and lifts the legs into the shape of a bow.
Benefits of Bow Pose (Dhanurasana)
1. Strengthens the back and abdominal muscles
2.Stimulates the reproductive organs
3.Opens up the chest, neck and shoulders
4.Tones the leg and arm muscles
5.Adds greater flexibility to the back
6.Good stress and fatigue buster
7.Relieves menstrual discomfort and constipation
8.Helps people with renal (kidney) disorders Follow-up asanas
Counter asanas are Halasana and Sarvangasana.

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Gomukhasana

Gomukhasana Cow Face Pose is an asana. The name comes from the Sanskrit words Go meaning “cow”, Mukha meaning “head” or “mouth” and Asana meaning “posture” or “seat”. The word Go also means “light”, so gomukh may refer to the light in or of the head, or lightness of the head. The asana gets its name because the thighs and calves of the person performing it resemble a cow’s face, wide at one end and tapering toward the other. This asana stretches several parts of the body simultaneously, including ankles, thighs, hips, chest, neck, arms and hands.

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Vrikshasana

Vriksasana or Tree Pose is an asana. From Tadasana, weight is shifted to one leg, for example, starting with the left leg. The entire sole of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the left inner thigh, or in half lotus position. In either foot placement, the hips should be open, with the right knee pointing toward the right, not forward. With the toes of the right foot pointing directly down, the left foot, center of the pelvis, shoulders and head are all vertically aligned.

Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together in anjali mudra. The asana is typically held for 20 to 60 seconds to stretch the spine, returning to tadasana while exhaling, then repeating standing on the opposite leg. The asana emphasizes alignment of the head, spine and hips. This asana improves, balance, concentration increases the range of motion in the hips, deepens the thorax, strengthens the ankles, tones the muscles of the legs, back and chest.