Category Archives: Yoga

Top 4 Exercises for Lower Back Pain relief

Lower back Pain is a typical issue for a large number of us. Lower back pain is most likely a conspicuous issue in our regular life that we either let it outwit us, take far too numerous over-the-counter pain or mitigating pills, or rushed to the specialist for active recuperation or a surgery. Also, you know the agony or fit is coming (or going to deteriorate than it as of now is), on the grounds that you had an upsetting day at work or strolled too long in heels or carried your not-so-infant anymore baby in your transporter for a really long time.

Strengthening your core, enhance your adaptability, pose and back strength to prevent future back agony. These are the key to back agony alleviation — and counteractive action. There are some of the exercises for Lower Back Pain relief listed below, let’s have a look

Exercises for Lower Back Pain relief

Exercises for Lower Back Pain relief:

Leg up the Wall:

  • Lie on the back with the posterior near a wall. Raise both legs and lean them against the wall next.
  • Hold for 15 to 30 seconds and feel the stretch in the back of your thigh. Rehash the same exercise as number of times as you required

Double Knee to Chest:

  • Lie on the back with both knees twisted.
  • Pull both knees to your mid-section until a stretch is felt in the butt cheek/hip range.
  • Hold for 20 – 30 seconds and unwind. Rehash the same exercise as number of times as you required

Hip Rock-in-Groin Stretch:

  • Place your lower arms on the floor, stoop with your feet indicated out the sides. Spread your knees separated and bring down your hips until you feel the stretch in the crotch territory.
  •  You can shake forward and backward gradually to expand the extent and impact of the stretch. Hold for 20-30 seconds every time.

Cat and Camel Stretch:

  • Begin on the hands and knees. Give the stomach a chance to droop, permitting the back to bend down. Hold this position for five seconds.
  • At that point curve the back and hold for five seconds.
  • Rehash the same exercise as number of times as you required

How to do Sasangasana (Rabbit Pose) and its Health Benefits

Sasangasana also known as Rabbit pose is the most extraordinary forward bowing posture, which is inverse the camel. It conveys the most incitement to the crown of the head, since you’re acquiring weight to the highest point of your head. This posture takes after a bunny rabbit extending itself into a ball, adjusting the back.

Health Benefits of Sasangasana

How to do Sasangasana (Rabbit Pose):

  1. How about we start by sitting on your heels. Breathe out all the air and snatch your heels with back of the hands confronting out, so thumbs outside, and fingers inside.
  2. Draw in your center and round down, setting the TOP of your head on the ground towards your knees so that your temple is touching your knees.
  3. Lift your hips high, moving forward like a wheel until your elbows are bolted, feeling this superb opening of the back of the heart.
  4. Breathe in, draw on your heels with a firm hold of your hands and breathe out, go more profound.
  5. Stay here for no less than 5 breaths, and gradually come up the same way you came in. Breathe in, and move up one vertebrae at once, jaw and head comes up last, discharging the hands.


  • Rabbit posture is a full flexion of the neck posture, and ought not to be rehearsed by yogis with neck, spinal, shoulder, or hip issues, and ought not to be drilled by yogis exhorted against reversals.
  • This stance can be polished with the mat collapsed with a cover under your head or knees for solace.
  • Try not to practice this posture on the off chance that you have neck harm, in the event that you endure with vertigo, or show at least a bit of kindness condition or hypertension. Take alert on the off chance that you have a back, knee or shoulder damage.
  • During pregnancy Sasangasana is not recommended.

Health Benefits of Sasangasana (Rabbit Pose):

  • Improve the mobility of the spine and back.
  • Whilst extending the arms and shoulders.
  • It discharges pressure from the neck and back.
  • This stance can mitigate depression and insomnia.

How to do Gomukhasana (Cow Face Pose) and its Health Benefits

This asana focuses on your hips and your shoulders – two of the most widely recognized destinations for unending agony and pressure in the body. On the off chance that you have tight shoulders, day by day routine of Cow Face can be somewhat agonizing at first – at the same time, following a while, it can be exceptionally restorative (kind of like discharging a weight valve). It can likewise fundamentally build scope of movement in your shoulder joints.

Health Benefits of Gomukhasana

How to do Gomukhasana (Cow Face Pose):

  1. Begin staring you in the face and knees in table position, then cross the right leg before the left, and walk both lower legs out to the side dividers. Gradually walk the hands to the highest points of the feet or lower legs.
  2. Utilize your arms to bolster you as you gradually let the hips down to the floor or to your heels.
  3. Achieve your left fingers between the shoulder bones, and achieve your right hand around the back to get a handle on the left fingers. Delicately pull the arms towards each other. Stay here or breathe out and bring down the temple to the knees or the distance to the floor.
  4. Inhale profoundly and hold 3-8 breaths.
  5. To discharge: Release the arms and gradually breathe in the head and middle up. Walk the hands forward returning into the table position.
  6. Rehash other side.

Precaution: Those are having serious neck or shoulder problems should avoid this Gomukhasana (Cow Face Pose)

Health Benefits of Gomukhasana (Cow Face Pose):

  • Stretches the ankles, hips and thighs
  • Opens the hips
  • Releases lower back.
  • Opens the chests Improves posture
  • Strengthens abdominals and Spine.

How to do Catuspadapitham Pose (Crab Pose) and It’s Health Benefits

Catuspadapitham or Crab Pose as it is all the more usually known is a consistent activity in the Yoga regimen that can also be honed by the progressed and tenderfoot level or middle of the road level specialists. This Yoga posture normally includes some physical difficulties relating to the spine development and adaptability of the lower back and waist, however as it has been seen in various cases with the practice and determination just the flawlessness of this stance can be accomplished and to start with most experts are seen just to demonstrate a specific level of flawlessness that is not exactly the outright and credible stance. There are some of the health benefits and procedure of how to do Catuspadapitham or Crab pose listed below, let’s have a look.

Catuspadapitham Pose

How to do Catuspadapitham Pose (Crab Pose):

  1. To begin with sit comfortably and inhale some natural air. Presently put your legs in bowed position with your back confronting the ground and hands put solidly on the ground supporting the body.
  2. Presently while in this position alter the length of your body in order to be bolstered better by the arms and legs. Place your arms with only 1 to 1 and 1/2 feet separation in the middle of them and this is same with the legs.
  3. Presently gradually hang your head in reverse from the neck and keep breathing typically.
  4. More adaptable and supple your waist and back would turn out to be more you would have the capacity to lift your body up and shape a half round curve from the legs to the twisted body to the arms on the other side.
  5. Hold posture 3 – 7 inhales or the length of agreeable.

Health Benefits of Catuspadapitham Pose (Crab Pose):

  • It opens a few basic organs and gives back rub and constriction to heart, stomach, stomach organs and muscles.
  • Useful for heart, breathing related issues and processing as well.
  • Alleviate physical Stress totally.
  • Useful for lower back, spine and spine muscles.
  • It gives strains to all parts of body.

How to do Sutra Neti Kriya and It’s Health Benefits

Sutra Neti is additionally an extremely compelling technique in clearing of the nasal entries and cleaning the abundance bodily fluid pieces and additionally treating the nasal drains. Be that as it may, this system is to some degree basic and required consistent master supervision to evade any harms to the inward nasal tissues. In spite of the fact that powerful in every one of the regards like jala and dugdaneti it is included more method than the other two as it includes going of a tube or fabric through nostrils.

Sutra Neti Kriya

How to do Sutra Neti Kriya:

  1. For performing Sutra Neti we require a cotton string or elastic catheter which should be refined with warm water.
  2. Presently pull the string from one nostril delicately till the flip side leaves mouth.  Should be watchful that the line or cotton string should be pushed delicately to the nostrils.
  3. Presently when the string or material turns out into the throat opening easily pull the same with the assistance of index fingers
  4. Get the rope and delicately pull it towards the mouth and gradually move in and out so that the nasal depression is totally cleared with no contaminations or mucus blocks.
  5. Presently remove the string or fabric from the nostril and rehash the same with the other nostril.
  6. In the event that any bothering or agony happens need to stop the method quickly.
  7. Slight movement’s give the best results and clear the nasal pieces totally.
  8. Precaution:
  •  Always need to perform under master instructor.
  • Need to stop if there should arise an occurrence of any agony or bothering happened amid the procedure.

Health Benefits of Sutra Neti Kriya:

  • Helps to clear the nasal blocks and stops bleeding.
  • Clears the all malady bringing about germs from the nasal cavities and limits their assaults.
  • It helps to clear mucus blocks and sinus related issues.

How to do Jala Neti Kriya (Nasal Cleaning) and it’s Health Benefits

Jala Neti kriya (nasal cleaning) is a purging routine of the sinus sections with warm saline water. Yogis have rehearsed it for quite a long time for its countless and intense advantages. It is additionally called Neti or Saline Nasal Irrigation. In spite of the fact that learners may feel little uncomfortable yet the aggregate yoga system is exceptionally valuable in treating nasal mucus blocks, bleeding and different contaminations.

Jala Neti Kriya

How to do Jala Neti Kriya (Nasal Cleaning):

Bring a neti pot and filled it with salted warm water with 1tsp salt for half liter water proportion and now keep your head over a dish or sink. Unadulterated or warm water in the wake of bubbling is all that much suggestible to best results.

Spotless, salty, tepid water (at body temperature) is poured through the left nostril. The head is tilted to permit the water to move through the nasal pit and out through the right nostril. The spout of the lota is then embedded in the right nostril and the technique rehashed.

Amid the procedure take moderate breaths through mouth and need to watch that the cone ought to totally into the nostril opening as opposed to abandoning some space.

Presently stand straight and blow the abundance water tenderly with mellow weight. Cleaning of abundance water is additionally vital after finishing of the yoga process.

Rehash the procedure around 10-12 breaths to both the nostrils and afterward go to the typical position


In the event that conceivable, utilize a neti pot for each nostril.

If the nose is hindered from the chill or draining or contaminated inside, then keep away from this kriya (process).

They ought to first clear nose by Kapalbhati Pranayam and afterward hone jalaneti.

Additionally abstain from honing it at evening times. Continuously do it when sun is sparkling (ideally at a young hour in the morning with vacant stomach).

Health Benefits of Jala Neti Kriya (Nasal Cleaning):

Jala neti enhances the nasal clearings and aides in evacuating of the bacterial, infection, soil and other ailment bringing on germs.

It helps in treating the nasal tissues and stops the bleeding brought on because of different reasons.

It clears every one of the bodily fluid arrangements in the nostrils furthermore sinuses.

It clears the breathing related issues in bronchitis and asthma.

It cures cerebral pain, headaches, fits of rage, madness and melancholy issues.

How to do Dwi Pada Viparita Dandasana (Upward facing Two Foot Staff Pose) and it’s Health Benefits

The dwi pada viparita dandasana (Upward Facing Two foot staff stance) is thought to be one of the more convoluted and propelled postures in Yoga and is fundamentally centered around opening the mid-section and additionally enhancing the general quality of the mid-section and the spine region. It is not to be endeavored by yoga learners who have not yet added to the adaptability and versatility required to effectively perform the dwi pada viparita dandasana (upward facing two foot staff posture). Indeed, even an accomplished yoga specialist might be notable get this precarious asana right in the principal endeavor. Notwithstanding whether you are a beginner or a professional, you should stop when you encounter uneasiness or agony while performing the upward facing two foot staff posture (dwi pada viparita dandasana) succession.  Let’s check how to do Dwi Pada Viparita Dandasan (Upward Facing Two Foot Staff pose) listed below.

dwi pada viparita dandasana

How to do Dwi Pada Viparita Dandasana (Upward Facing Two Foot Staff Pose):

  1. Rest level on your back and with your heels beneath your knees and spot your feet marginally more extensive in contrast with your hips.
  2. Concentrate on pranayama (profound relaxing).
  3. Inhale out and as you do as such, raise your hips and movement your knees far from your middle.
  4. Expand and fix your arms as you raise your head up off the yoga mat.
  5. As you breathe out once more, let one hand pass the ear to hold the behind of the head and let the weight be on your lower arm. Do likewise with the other hand.
  6. Breathe out effectively and space your mid-section so that your head is raised off the floor, as this happens permits your heels additionally to be stuck to the ground. Stay in this posture for at some point.
  7. Take a shot at fixing your legs and stretching the spine however much as could reasonably be expected.
  8. Keep up the upward facing two foot staff posture (dwi pada viparita dandasana) for 30 seconds to 1 minute at any rate.
  9. Exit the dwi pada viparita dandasana (upward facing two foot staff posture) by continuing the position in step 1 and backing off your breathing to take it back to ordinary.

Precaution: People experiencing lower back agony or having pain in the back, shoulders, wrists, lower back or neck ought to abstain from endeavouring the dwi pada viparita dandasana  (upward facing two foot staff posture).

Health Benefits of dwi pada viparita dandasana  (upward facing two foot staff posture):

  • Boosts concentration and focus.
  • Calms the mind and body.
  • Improves substantial adaptability and flexibility.
  • Extends and reinforces the back.
  • Enhances stance.
  • Extends and reinforces the muscles in the arms and legs.
  • Improves center strength, body equalization and endurance.

How to do Savasana (Corpse Pose) and it’s Health Benefits

The asana is affirmed as Shuh-vah-sana

This stance gets its name from the supine stance of a dead body. It is a position of rest and unwinding, and is normally rehearsed towards the end of a yoga session – a session that regularly starts with action and closures in rest; a space or delay when profound mending can occur.

Health Benefits of Savasana

How to do Savasana (Corpse Pose):

  1. Lie level on your back, ideally with no props or pads. Utilize little pad beneath your neck if totally required. Close your eyes.
  2. Keep your legs agreeable separated and let your feet and knees unwind totally, toes confronting to the sides.
  3. Place your arms close by, yet somewhat spread separated from your body. Leave your palms open, confronting upward.
  4. Taking your thoughtfulness regarding distinctive body parts one by one, gradually unwind your whole body
  5. Continue breathing gradually, delicately, profoundly and permit your breath to unwind you an ever increasing amount. The approaching breath stimulates the body while the active breath brings unwinding. Drop all feeling of rush or earnestness or any need to go to whatever else. Simply be with the body and the breath. Surrender the entire body to the floor and let go. Ensure you don’t nod off!
  6. After some time, around 10-20minutes when you feel completely casual, keeping your eyes shut, gradually roll onto your right side. Lie in that position for a moment or somewhere in the vicinity. At that point, taking the backing of your right hand, tenderly sit up into a situated stance, for example, Sukhasana (Easy Pose).
  7. Keep your eyes shut and take a couple of full breaths in and out as you slowly get to be mindful of your surroundings and the body. When you feel complete, gradually and tenderly open your eyes.

Health Benefits of Savasana (Corpse Pose)

  • Relax the Brain and alleviates stress and mild depression.
  • Unwinds the body.
  • Decreases cerebral pain, exhaustion, and a sleeping disorder.
  • Helps to bringing down blood Pressure.

How to do Bhujapidasana (Shoulder Pressing Pose) and Its Health Benefits

The shoulder Pressing posture of yoga is also known as Bhujapidasana, is fundamentally a yoga represent that is known not basic however in the meantime might bring about some measure of pain. The Bhujapidasana shoulder pressing stance is a remedial stance which includes a great deal of muscle groups in the body, including the core muscles. This is a whole total body workout, suitable for the individuals who have accomplished a specific level of physical quality and adaptability by honing yoga postures consistently.

Health Benefits of Bhujapidasana

How to do Bhujapidasana (Shoulder Pressing Pose):

  1. To begin with you are required to squat setting your feet at a separation somewhat not exactly the separation between your shoulders with the knees wide.
  2. Cozy your upper left arm and shoulder however much as could reasonably be expected under the back of your left thigh simply over the knee, and spot your left hand on the floor at the outside edge of your left foot, fingers indicating forward. At that point rehash on the privilege. As you do this your upper back will round.
  3. From that point, squeezing your hands level on the floor, you ought to attempt and lift your weight utilizing your hands. The straightening so as to lift of the feet off the floor of the arms is by virtue of a movement in the focal point of gravity and not just on account of raw strength.
  4. Position your head so you look straight ahead. Hold the stance for around 30 seconds and after that discharge your feet gradually, while breathing out.
  5. Rehash the stance with the left lower leg laying on top of the privilege


  • The individuals who are as of now experiencing injuries to their lower back, elbow, wrist and shoulder ought not to perform the shoulder press posture.
  • Who have hypertension ought to abstain from rehearsing this yoga posture as it might encourage build the pulse levels.

Health Benefits of Bhujapidasana (Shoulder Pressing Pose):

  • Enhances the overall sense of balance.
  • Fortifying of the arms and wrists.
  • Toning of the tummy.
  • fortifying of the center muscles.
  • It likewise helps in sustaining the thyroid organ in your body.
  • It progresses the blood flow in the body and in addition expands the digestive framework.
  • It underpins you in managing your body and making it more versatile.
  • Accommodating to treat cerebral pain.

How to do Paryankasana (Couch Pose) and its Health Benefits

This posture is similar to supta virasana, and requires adaptability in the knees and lower legs. On the off chance that you can’t do virasana, then the stance should be possible with the legs developed, the legs in baddha konasana or the legs in sukhasana.

Health Benefits of Paryankasana

How to do Paryankasana (Couch Pose):

  1. Start by sitting on your heels in vajrasana.
  2. Breathe in and come up onto your knees. Take the back of the calf muscle and move it outward to make space for your rear end to sit on the floor, in the middle of your heels in virasana.
  3. Allowing your knee joints to open. Place your hands on the soles of your feet. Lift your posterior, stretch the back of your pelvis and lie back onto your elbows. Curve back and stop the crown of your head on the floor.
  4. Take the heels off the mat and move the feet back until they are under the tailbone. Lay on the heels.
  5. Place the hands down close to the head and ascend on top of the head. The hands can stay there for backing of be put on the mid-section in request to God position. Test, there are numerous different positions for the hands and arms.
  6. Open the knees a little and attempt to bring every one of them the route down until they are grounded.
  7. Stay for 2-3 minutes.

Precaution: This asana is not recommended on the off chance that you have a back harm, knee damage, in the event that you are experiencing a cerebral pain, a headache or in the event that you are pregnant of bleeding.

Health Benefits of Paryankasana (Couch Pose):

  • This stance opens the lungs and mid-section and is a decent planning for pranayama.
  • It assists with lymph seepage, as the lymph streams from guts into the mid-section and backings lymph waste under the neckline bones.
  • It advantages the thyroid and parathyroid as the foremost neck spine is extended and conditioned.
  • It advantages the vocal lines, throat and tongue, as this zone is completely extended.
  • It extends the respiratory stomach and effectively extends the stomach organs.
  • It extends the feet, quadriceps and ilio-psoas.