YogMantra | Mild Stretches That Feel Good On The Back And Ease Tension – News18

Last Updated:December 28, 2024, 14:58 IST

For times when you don’t want to exert yourself, there are other gentler asanas that feel good and can help relieve trapped stress in the back

Yogasanas that help with back pain usually work by strengthening the muscles. Bhujangasana, Dhanurasana, and Salabhasana are some poses that provide deep massage to back muscles and help stimulate spinal nerves.

But, when you’re in the middle of feeling back discomfort or tension, you may not want to do these because they involve some amount of exertion. For such times, there are other gentler asanas that feel good and can help relieve trapped stress.

Four of my go-to poses are: Yogendra Parvatasana, or the seated mountain pose; Setubandhasana, or the bridge pose; Jathara Parivartanasana, or the abdominal twist pose; and Pavanamuktasana, or the wind-relieving pose.

WHY THESE HELP

The stretching for these poses is gentle and stimulates, as well as energises the body without much exertion. These help release tension trapped in the torso, shoulders and lower back.

Further, the placement of hands, legs, feet, palms, and back in each of these poses is such that it provides stability and a sense of grounding. In the three lying-down poses, the movements create slight stimulation and this is followed by release.

This alternating stimulation-and-release creates deep relaxation. When the back is flat on the ground, all tension is transferred to the ground.

Relaxing in the lying-down position enables a feeling of letting go and surrender. In the twisting pose, the gentle movement causes adjustment in the spaces between spinal discs, which leads to release of tension.

Remember to always begin with a few minutes of “conditioning” in Sukhasana or Padmasana with breath awareness. End the session with total relaxation in Savasana, or the corpse pose.

YOGENDRA PARVATASANA, OR THE SEATED MOUNTAIN POSE

Steps:

1. Sit in Padmasana or Sukhasana (lotus or easy pose) with neck and back straight, eyes focused on a point in front, hands on the sides.
2. Inhaling, in three seconds, raise the arms from the sides and bring them to touch each other above the head.
3. Stretch the joined palms above as far as you can so the upper body gains its maximum height.
4. Maintain this stretched position for six seconds.
5. Exhaling, in three seconds, turn palms outward and bring the arms down to the sides.
6. Do four to five rounds.

Checkpoints: Ensure the hands are close to the ears, the back is straight, and arms are not bent at the elbows and wrists.

SETUBANDHASANA, OR THE BRIDGE POSE

Steps:

1. Lie on your back, bend the knees, lay feet flat on the ground with one-foot distance between them.
2. Keep your heels close to the buttocks, place arms on the sides of the body with palms facing down.
3. Inhaling, lift up the pelvis and then the trunk as much as you can. Do not hold the position or retain your breath.
4. Exhaling, return to the starting position. Relax.
5. Repeat five times.

Checkpoints: Ensure there is no tension in the shoulders, or the neck in the final position.

JATHARA PARIVARTANASANA, OR ABDOMINAL TWIST POSE

Steps:

1. Lie on your back and bend the knees. Both knees and both feet should be kept together. Soles should be flat on the ground.
2. Place palms under the head, hands clasping each other. Alternatively, you could stretch out the arms at shoulder level to make a ‘T’ shape. Personally, I find the former more comforting.
3. Inhale.
4. Exhaling, drop both legs to the right side, knee on knee, to touch the floor. Simultaneously, move your head to the left side.
5. Inhaling, come back to the centre.
6. Repeat on the other side.
7. This makes one round. Do five rounds.

Checkpoints:

• The back and shoulders should remain relaxed.
• Ensure the head moves simultaneously, in the side opposite to the knees.
• Movements should be slow or else will result in a ‘catch’ in the back.

PAVANAMUKTASANA, OR WIND-RELIEVING POSE

Steps:

1. Lie on the back, legs stretched out, hands resting beside the body.
2. Exhaling, in three seconds, bend the right knee and draw it towards the chest. Wrap both arms just below the bent knee and press against your chest.
3. Maintain this pose for six seconds with normal breathing.
4. Inhaling, in three seconds, release the clasped hands, straighten the leg, and return to the starting position.
5. Repeat with the left leg to complete one round. Do three rounds each.
6. Follow with three rounds with both legs together. Again, inhale, then exhale while bending, and inhale when straightening.

Checkpoints:

• Do not lift your head and neck while bringing the knee to the chest.
• Ensure the other leg remains straight.
• Ensure the back remains flat.

NOTE: Yoga postures are not a substitute for medicine. Always consult your doctor before starting any exercise regimen. Learn yoga first at an established school or with an experienced teacher

(The author is a journalist, a cancer-warrior since 19 years, and a certified yoga teacher. She can be reached at swatikamal@gmail.com)