In this busy life, everyone wants to touch the heights of success in their field. But working bent over a laptop for hours or sitting in a wrong posture often causes neck and back pain. If this pain is ignored for a long time, it can turn into a serious problem. In such a situation, yoga can help you. Regular yoga practice not only provides relief from pain but also provides flexibility and strength to the body. The 3 yoga asanas mentioned here are very effective in providing relief from neck and back pain.
1. Bhujangasana (Cobra Pose)
Benefit:
- Removes waist stiffness.
- Strengthens the spine and increases flexibility.
Practice Method:
- Lie straight on your stomach.
- Place the palms below the shoulders and spread the fingers.
- Taking a deep breath, slowly lift the chest upward.
- Stay in this position for some time and breathe normally.
- Slowly come back to the starting position.
2. Mandukasana (Frog Pose)
Benefit:
- Brings flexibility to the back and hips.
- Opens the chest and shoulders.
Practice Method:
- Sit in Vajrasana and close your fists and keep your thumbs outwards.
- Bring the fists near the navel.
- While exhaling deeply, pull the stomach inwards and slowly bend forward.
- Try to touch the chest with the thighs.
- Hold this posture for a few seconds and then slowly return to the starting position.
3. Tadasana (Mountain Pose)
Benefit:
- Improves body posture.
- Strengthens thighs, knees and ankles.
Practice Method:
- Stand straight and raise both hands upward.
- Join the palms together.
- Stretch the entire body upward while lifting the heels.
- Maintain balance and remain in this position for some time.
- Return to normal position and repeat this process 4-5 times.
