If you always have problems like back pain, spinal pain, wrong posture, difficulty in walking or sitting, difficulty in running, no growth in height, then it means that there is some problem in your bones which needs to be solved.
Gaurav Chauhan, Yoga Protocol Instructor and Yoga Therapist certified from Ministry of AYUSH On International Yoga Day, we are telling you about some yogasanas which can give relief from back pain, neck pain, joint pain and bone pain and can make your bones healthy and strong.
Virabhadrasana II (Warrior II Pose)
- Strengthens the legs, hips and arms.
- Increases stability and balance, which is important for fall prevention.
- Activates core muscles, building overall strength.
- How to do:
- Stand with your feet about 4 feet apart.
- Turn your right foot 90 degrees and left foot slightly inward.
- Raise your arms parallel to the floor and actively spread them out to either side, shoulders wide, palms facing down.
- Bend your right knee over the right ankle so the shin is perpendicular to the floor.
- Step your left leg forward strongly and press into the outer edge of your left foot.
- Hold for 30 seconds to 1 minute, then do the other side.
Do these yogasanas to get stomach health and relief from joint pain
Vrksasana (Tree Pose)
- Strengthens the bones of the legs and hips.
- Balance and coordination improve, reducing the risk of falls.
- Enhances focus and concentration.
- How to do:
- Stand with your feet together.
- Put your weight on your left leg and place your right foot on the inside of your left thigh or shin (avoid the knee).
- To maintain balance, bring your hands into a prayer position near your heart or extend them above your head.
- Keep your gaze focused on a fixed point in front of you.
- Hold for 30 seconds to 1 minute, then do the other side.
Bridge Pose
- Strengthens the spine, hips and thighs.
- Flexibility of the back increases.
- Activates and strengthens the glutes and core muscles.
- How to do:
- Lie on your back, bend your knees and keep your feet flat on the floor, hip-width apart.
- Place your hands at your sides, palms facing down.
- Press your feet into the floor and lift your hips toward the ceiling.
- Clasp your hands behind your lower back and press them down as you lift your hips up.
- Hold for 30 seconds to 1 minute, then release.
Trikonasana (Triangle Pose)
- Strengthens legs, knees, ankles and arms.
- Stretches the hips, waist, calves and spine.
- Improves balance and stability.
- How to do:
- Stand with your feet about 4 feet apart.
- Turn your right foot 90 degrees outward and turn the left foot slightly inward.
- Extend your arms out to either side at shoulder height.
- Move your right hand toward your right ankle, shin, or floor, while extending your left arm toward the ceiling.
- Keep both legs straight and activate your core.
- Hold for 30 seconds to 1 minute, then do the other side.
Utkatasana (Chair Pose)
- Strengthens the thighs, hips and spine.
- Activates the core and back muscles.
- Improves balance and stability.
- How to do:
- Stand with your feet together.
- Bend your knees and lower your hips as if you were sitting in a chair.
- Raise your arms above your head and keep your biceps near your ears.
- Keep your weight on your ankles and your knees behind your legs.
- Hold for 30 seconds to 1 minute.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.
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