Back pain is one of the biggest bane of modern jobs and lifestyle. But the truth is, most back issues can be avoided if you follow certain exercise regimes. Personally,  I think swimming is very good for the back, although there  are no research results to back up my claims.

However, Yoga is the one exercise form about which I’m convinced. You know why ? After practicing Yoga rigorously for a few months, my hunch backed grandmother now again has a straight back, and I too found my persistent back pains gone after one of my instructors in the gym taught us Yoga postures to stretch our backs.

Without further ado, here are the three Yoga poses you should practice twice a week to help you with your back.  Unlike a lot of other blogs, I don’t want to go into huge descriptions without photographs. Therefore, I’ll limit the description to 2-3 sentences, and let the pictures guide you.

 

Bhujangasana

Line down on your stomach with your hands in front of you. Now push your torso up using your hands, while letting the lower body remain on the floor. Now look at the ceiling. Hold this pose for 15 seconds, come down, relax for a few seconds and repeat.

Dhanurasana

Lie down on your stomach with your hands in front of you. Fold  your legs from your knees, and stretch your arms back to hold your feet with your hands. Now lift your head, torso and legs up, with the body resting only on the pelvis and stomach. Look ahead. Hold this pose for 15 seconds, come down, relax for a few seconds and repeat.

Shavasana

This is what you’re supposed to do right at the very end. Lie down on your back, with your arms resting lightly by your sides.  Close your eyes and relax for two minutes.

(Images via http://en.wikipedia.org/wiki/File:Shavasana.jpg,

 http://en.wikipedia.org/wiki/File:Dhanurasana.jpg,

http://en.wikipedia.org/wiki/File:Bhujangasana.jpg)

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