Is Anxiety or Stress Causing Your Back Pain? Try These Simple Yoga Poses: Strategies For Beginners


Yoga for Beginners & Beyond (Yoga for Stress Relief)

“Calming the mind is Yoga not just standing on the head” said by Swami Sarchidananda. Yoga strategies for beginners gives you relief from back pain caused from anxiety and stress.

Being an orthopedic doctor, I come across hundreds of patients a day. Most of them suffer from a common problem of back pain. Back pain was a constant issue with Liya since I met her three years ago when she came to my clinic. She keeps on asking me “ What is the reason for such pains?”.


Back pain can be a side effect associated with chronic stress or anxiety. Stress turns out into anxiety which pumps out more stress hormones into our system. Presence of Adrenaline causes pain in our body. Each organ starts to respond in its own way. Liya tries lasers, acupuncture, physiotherapy etc. I suggested her to go for yoga therapy. This kind of program worked for most of the people.

How yoga for back pain is beneficial?

  • Boosts your blood circulation levels.
  • Helps to ease anxiety and stress levels and calms down our body.
  • Strengthens and gives flexibility to your back, hamstrings and hip flexors.

Triangle pose (Utthita Trikonasana) – Yoga strategies for beginners

Benefits

  • Stimulates the abdominal organs and can relieve backache.
  • Improves the rate of digestion.
  • Relieves stress.
  • Stretches the hips, groin and hamstrings.

Steps

  • Begin with Tadasana. Exhale and spread your legs distance apart from each other.
  • Extend your arms out sideways and keep the palms facing downwards.
  • Now bring your right foot outwards (to an angle of 90 degrees). Turn your left foot inwards towards the right.
  • Then spin the right thigh outwards in order to tighten your thigh muscles. Note that the centers of the right knee and right ankle corresponds with each other.
  • To strengthen your left leg start bending the body from the hip towards the right and over the right leg.
  • Slightly give a twist to your body to the left side. Ensure that both sides remain long.
  • Next, propel your left hip in a forward direction. Lengthen your tailbone in the direction of your heel.
  • Extend your left arm upwards. Place your right hand on your ankle without disturbing the yoga pose.
  • In the final step, Turn your head towards the left side. Stay in this pose for a 30 seconds or 1 minute.

Precaution

  • Patients suffering from headaches, diarrhea and low pressure must not do this pose.
  • If you have any heart disease try to do this pose against a wall.

Dandasana – Staff pose / Stick pose – Yoga strategies for beginners

Benefits

  • Improves posture.
  • Best for strengthening the back muscles.
  • Lengthens the spine.
  • Boosts the functionality of the digestive organs.

Steps

  • Sit with your legs stretched in front of you.
  • Firmly flex your feet.
  • Keep the back and neck areas erect. Place your palms on the mat adjacent your hips.
  • Now relax your shoulders down. Keep your torso straight and relaxed.
  • Slowly lift the heels off the floor in a form of 30 degrees angle.
  • Maintain this pose for 20-30 seconds.

Precaution

  • Practice this pose against a wall if you have problems like asthma, breathlessness,ulcer etc.
  • Consult a doctor if you experience any kind of pain while performing this asana.

Navasana – Boat pose – Yoga strategies for beginners

Benefits

  • Fortifies the abdominal and back muscles.
  • Tones our abs, arms and leg muscles.

Steps

  • Initially, lie in a supine position with your hands resting on the sides.
  • Inhale deeply, lift your legs, hands and torso up (45 degree angle).
  • Make your body in a V shape and balance on the seated bones.
  • Exhale and relax. Stay in this pose for about 10 counts.

Precaution

  • The pose is not suitable for menstruating or pregnant women.
  • Also, not advisable for the persons suffering from asthma, heart ailments, low blood pressure, diabetes and chronic headaches.
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Yoga for Beginners & Beyond (Yoga for Stress Relief
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