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Postural Corrections – Lower Back

Yoga Therapy professes ‘Heyam Dukham Anagatam’, meaning that the physical suffering that is yet to come can be avoided by practise of Yoga asanas. Bad postures if not corrected in time can lead to painful sufferings. Let us learn and practise asanas that assist us in rectifying our bad postures and aid in developing better ones

Ek Pada Supta Pavanmuktasana

  • Lie down on your back.
  • Inhale. Exhale and bend the left knee. Bring your left foot towards the buttocks.
  • Exhale. Wrap your arms around your left leg and bring the left thigh towards the chest.
  • Push and descend the root of the left thigh on the ground.
  • Stay in this pose for 30 seconds to 1 minute.
  • Inhale. As you exhale, release the arms and rest them on the side of the body.
  • Rest the left foot back on the ground and straighten your legs.
  • Now, repeat the pose on the other side.

Ek Pada Supta Pavanmuktasana strengthens the lower back muscles and loosens the spinal vertebrae.

Utthita Hasta Padangusthasana 3

  • Stand in Tadasana facing the wall. Maintain adequate distance from the wall such that when you raise your foot, the heel of your foot touches the wall.
  • Take a deep breath.
  • Exhale. Raise the left knee and place the left foot against the wall such that the left leg is parallel to the floor.
  • Keep the foot upright and stretch the left leg, thigh, calf and heel.
  • Now turn your lower back from the waist, so that you turn around and gaze over your left shoulder. As you rotate, keep your chin parallel to the ground.
  • Hold this pose for 30 seconds to 1 minute.
  • Now, return to Tadasana and repeat the pose on the other side.

This asana strengthens the back muscles and improves the sense of balance. It also calms the mind and improves focus.

These asanas assist in postural corrections and impart strength to the spinal muscles.


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