요가 아사나(Asana)로 허리통증에 작별을 고하세요!
아사나(Asana)는 요가의 체위를 말한다. 또는 '요가 자세'이다. 인도어의 원뜻은 "앉는다"는 뜻이다. 좌법(坐法)이라고도 한다. 요가 수트라의 8단계 중 3단계 수행법이다. 수십가지의 아사나가 있다.
An āsana (Sanskrit: आसन) is a body posture, originally and still a general term for a sitting meditation pose, and later extended in hatha yoga and modern yoga as exercise, to any type of position, adding reclining, standing, inverted, twisting, and balancing poses.
The Yoga Sutras of Patanjali define "asana" as "[a position that] is steady and comfortable".
Patanjali mentions the ability to sit for extended periods as one of the eight limbs of his system.
Asanas are also called yoga poses or yoga postures in English.
Bid Goodbye To Back Pain With These Yoga Asanas!
by Rucha Choudhari| Oct 20, 2021
The resilience of our society is marvelous. When the pandemic rose, we adapted to working from home to carry on with our careers or we found new careers online. Working at our homes felt breezy and laid back until it gave rise to other problems such as demotivation, body stiffness and the most common of all, back pain. Back pains are experienced today by both young and old, both. So, let’s become resilient again and strive to eradicate back pains at the comfort of our homes. Yoga asanas are some of the most effective and time-efficient exercises that will help not just your body but your mind too. Let’s look at a few yoga asanas that will make you forget that you ever dealt with back pain.
As mentioned earlier, backaches have gotten worse since the pandemic. The most common causes are bad posture and sitting in one position for hours. Other causes are muscle strain, bulging disk, arthritis. Lack of exercise, mental health problems and smoking increase back aches too. Back pains can range from slight muscle aches to brutally painful with stabbing and burning sensations. But it can be prevented if you maintain a good posture, rest enough and exercise well. If your back pain persists even after taking all the precautions, you must consult your doctor. To eradicate back pain at home yoga asanas can be of great help. Let us have a look at some of the easiest and beginner-friendly yoga asanas that you can perform at home without straining too much on your back.
Makarasana is called the crocodile pose because it resembles a crocodile resting in the water. It is usually performed after a rigorous yoga practice. However, if your back starts giving you too much trouble, you can perform it at home in the middle of the day. It is the easiest and the most relaxing asana.
How To Perform: First, lie straight on your stomach. You can do it on a yoga mat or on the ground. Fold your hands and keep them in front of you. For the next step, rest your head on your arms. The last step is to completely let your body lose. Be in a deeply relaxed state. Maintain this position for 2-8 minutes.
Benefits: Makarasana elevates back pain because it helps in relaxing the shoulders and spine. It allows the spine to be in its normal shape. Due to this, the tension is released from its nerves. Apart from back pain, this asana helps in controlling blood pressure, stress and insomnia.
Tip: Do not perform Makarasana while on a full stomach.
Shalabhasana is known as locust or grasshopper pose. Of all the poses, this is the most helpful for back pain.
How To Perform: To perform this asana, lie down on your stomach. Place your hands underneath or on your thighs. Keep your chin lying on the ground. Next, lift your right leg up. Keep the leg up for 20 seconds before bringing it down. Repeat the same with your left leg. Finally, bring both your legs up. Be in this position for 20 to 30 seconds. Then, slowly bring your legs down. Repeat the same 10 times for quick and effective results.
Benefits: Shalabhasana helps strengthen your spine. It stretches the spine which provides great flexibility. This asana increases blood flow and your muscles receive more oxygen and nutrition to grow. It makes your back strong and also straightens your posture. This is the most recommended asana for backaches. Back or spine injuries are prevented too.
Other benefits are improved digestion, reduces belly fat and improves the function of kidneys and lungs.
Tip: Focus on your breathing while you bring each leg up.
Bhujangasana is also called the cobra pose. It provides a great stretch to your back, relaxing it quickly which leads to the pain being eased soon.
How To Perform - Lie on your stomach and make sure that your toes are flat on the floor. Rest your head on the floor. For the next step, lift your head, chest, abdomen and keep your navel on the floor. Pull your torso back and away from the floor with the help of your hands. Straighten your arm and curve your spine as much as possible. As you curve your spine, tilt your head backward and look upwards. Be in this position for 20 -25 seconds and keep breathing deeply. The last step is to slowly bring your back, chest and abdomen back on the ground. You can repeat this asana for 4-5 times.
Benefits - Bhujangasana relieves pain from the back, shoulder and neck. It also straightens your back and shoulders, providing great flexibility. Other benefits of this asana are that it reduces stress, improves blood circulation and increases concentration. It is also useful for those suffering from asthma.
Tip: Do not overstretch your back. If you do so, you might increase your pain rather than eradicate it.
