Back Pain Yoga (4) ||

1️⃣ Ardha Chakrasana (Half Wheel Pose)

How to Do:
• Stand straight with feet shoulder-width apart
• Place hands on your lower back for support
• Inhale and gently bend backward
• Keep knees straight and chest open
• Hold for 10–20 seconds, breathe normally
• Slowly come back to standing position

Benefits:
• Improves spine flexibility
• Strengthens back and legs
• Opens chest and lungs
• Reduces back stiffness

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2️⃣ Bhujangasana (Cobra Pose)

How to Do:
• Lie on your stomach, legs stretched back
• Place palms under shoulders
• Inhale and lift chest using back muscles
• Elbows slightly bent, shoulders relaxed
• Hold for 15–30 seconds
• Exhale and slowly lower down

Benefits:
• Strengthens spine
• Reduces lower back pain
• Improves posture
• Stimulates digestive organs

⸻

3️⃣ Dhanurasana (Bow Pose)

How to Do:
• Lie on your stomach
• Bend knees and hold ankles with hands
• Inhale and lift chest and legs upward
• Balance body on stomach
• Hold for 10–20 seconds
• Exhale and release slowly

Benefits:
• Improves digestion
• Strengthens back and abdominal muscles
• Increases flexibility
• Reduces stress and fatigue

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4️⃣ Ardha Halasana (Half Plow Pose)

How to Do:
• Lie on your back with legs straight
• Inhale and lift both legs to 45–60° angle
• Keep legs straight and core tight
• Hold for 10–30 seconds
• Exhale and slowly lower legs

Benefits:
• Strengthens abdominal muscles
• Improves digestion
• Reduces belly fat
• Improves blood circulation

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