Do you practise yoga already or a you a newbie? No matter how familiar you are with yoga, today I will share
some useful tips and postures with you that can help you to relieve back pain, stiffness and headaches.
You might suffer from back pain due to an office job and spending many hours every day on the desk or in front of a computer. If not, you might just have the habit to hunch your back or curve your lumbar spine due to a dislocation or wrong posture.
Anyways, yoga asanas can be your greatest gifts in order to relieve back pain and feel lighter and relaxed again. Those of you who work office jobs and feel especially tight in the neck, shoulders and upper back should
practise the following asanas:
1. Bhujangasana (Cobra Pose)
2. Matsyasana (Fish Pose)
3. Shava Udarakarshanasana (Universal Spinal Twist)
4. Balasana (Child’s Pose)
5. Setu Bandhasana (Bridge Pose)
Those asanas are especially useful to open the chest, remove a hunched back and relieve pain and stiffness
from the shoulders, cervical vertebras and entire upper back.
If you feel pain in your lumbar curvature (lower back), you should practise these asanas regularly:
1. Supta Udarakarshanasana (abdominal twist)
2. Shava Udarakarshanasana (universal spinal twist)
3. Dhanurasana (Bow Pose)
4. Paschimottanasana (Forward Fold/ Seated Head- to-Knee Pose)
5. Kumbakhasana / Santolanasana (Plank Pose)
To be sure to practise these postures correctly, I always recommend to practise under the guidance of an experienced teacher especially if you are a beginner. If you want to learn all postures in-depth with the exact benefits, counter-poses, cautions and alignments, you should definitely join a yoga teacher training.
In case you are not familiar with a yoga teacher training: it’s an educational program in which you learn everything, literally everything, about yoga from A to Z including asanas, pranayama, meditation, yogic philosophy, anatomy, shatkarma and yogic nutrition.
I did my yoga teacher training at Gyan Yog Breath in Rishikesh, more than 6 years ago. Gyan Yog Breath is one
of the leading yoga alliance registered yoga ashrams in India that offers Ayurveda, holistic living and EmotionalBlockage Treatment along with the “normal” yoga teacher training syllabus. You should definitely check it out, they are simply amazing and provide an incredibly happy learning
Laura Schuhmacher was born in Mayrhofen, Austria and grew up in the mountains. She has always felt connected to nature and so started her yogic journey at the early age of 8. After finishing her studies, she decided to learn about spirituality more deeply and find out more about the ancient science of yoga. She spent 11 months in India and gained a huge yogic knowledge during her yoga teacher training programs. Laura teaches yoga in Austria, Germany and Switzerland and shares her traditional wisdom in yoga retreats as well.
She completed her first yoga teacher training at Gyan Yog Breath, a well-known and familiar yoga ashram in
Gyan Yog Breath offers monthly high-quality yoga teacher training courses with excellent student reviews.