Question

Which asanas will you suggest for back pain? Explain the procedure benefits and contraindication of any two asanas recommended for back pain.

Answer 1

1. Bhujangasana (Cobra Pose):
   1. Procedure:
      • Lie on your stomach with legs stretched and toes pointing backward.
      • Place palms near the shoulders.
      • Slowly raise the head and chest by pressing the palms, keeping the lower body on the ground.
      • Hold the position for a few seconds and breathe normally, then slowly return.
   2. Benefits:
      • Strengthens the spine and back muscles.
      • Reduces lower back pain and improves posture.
   3. Contraindications:
      • Avoid during pregnancy.
      • Not recommended for people with hernia, severe back injury, or recent abdominal surgery.
2. Shalabhasana (Locust Pose)
   1. Procedure:
      • Lie on your stomach with arms by the sides and palms facing down.
      • Inhale and slowly raise both legs together without bending the knees.
      • Hold for a few seconds, then exhale and lower the legs slowly.
   2. Benefits:
      • Strengthens lower back and spinal muscles.
      • Helpful in relieving mild back pain and stiffness.
   3. Contraindications:
      • Avoid in case of slipped disc or severe back pain.
      • Not suitable during pregnancy or for people with heart problems.