1-Minute Yoga for Instant Back Pain Relief ｜ Yoga Poses for Backache, Muscle Imbalance, Spine Health

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📄 Description: 🧘‍♂️ 1-Minute Yoga for Instant Back Pain Relief – Quick & Effective Poses! 🌿 Back pain can be a major hindrance to your daily activities, but you don't need to suffer for long. In just 1 minute, you can relieve back discomfort and restore balance with simple, effective yoga poses designed to target backaches, muscle imbalances, and promote spine health.  These easy-to-follow poses can be done anywhere, anytime — even during a busy day at work or at home. Get instant relief and feel better in just a minute!  🌸 In this video:  Quick yoga poses to release back pain  Techniques to improve muscle balance  Simple stretches for spine health  How to ease tension and discomfort in just 60 seconds  💪 Relieve your back pain, improve flexibility, and feel better fast!  🔔 Don’t forget to Like, Share & Follow for more quick health tips and yoga routines!

Transcript

00:01Namaskar!

00:02The back pain is always a complaint, whether it's due to long hours of cheating or the

00:08strain of the works you do daily.

00:10But let me tell you, relief doesn't require a long hour of training.

00:16Even a minute of yoga in the morning can help.

00:19To find the relief of back pain, I would first recommend a simple stretch, which you can

00:27do by resting your hands on the wall.

00:30Start by standing with your feet shoulder a width apart and hands on the wall in front

00:37of you.

00:38Bend your knees slightly and walk your feet back until your arms are straight, creating

00:44a 90 degree angle with upper body.

00:47Feel a stretch in your shoulders and hamstrings.

00:51Maintain this position for 10 seconds while you focus on your breath and then come back

00:56to the starting position.

00:58Next sit down in Vajrasana to prepare for the Yogendra Marjariyasana or the Cat-Cow pose.

01:06Even beginners can do this pose easily.

01:09Sit in Vajrasana and then come forward placing your arms on the floor.

01:15Distance between the arms could be shoulder widths.

01:19Spread your knees if distance apart.

01:22Step back straight.

01:24Now while inhaling, raise your head and look up and simultaneously press your lower back

01:30down.

01:32Hold the posture while retaining the breath, double the count of inhale.

01:37Now exhaling equal to your inhalation, put your head down, tuck your chin and raise the

01:43back up.

01:45While suspending the breath, double the exhalation.

01:49Now inhaling, come back to the starting position.

01:53Practice three rounds before you return to the starting position that is Vajrasana.

01:57What happens in this pose is that it arches your spine and stretches the upper back up.

02:04This movement warms up the muscles of your back and removes any stiffness in the vertebrae.

02:11Next, if you are comfortable, move into Yogendra Bhujangasana that is Cobra pose.

02:18Now flat lie on your stomach on the mat, legs straight and together, hands beside your chest,

02:27elbows close to your body, forehead on the mat.

02:30Now inhale and slowly raise your head and neck and go up, up to the shoulder level, but don't

02:40go beyond navel.

02:41Stay here, hold your breath for six counts and stay in this position.

02:47Now while exhaling, slowly come back to the starting position.

02:51Practice three rounds of this and take pause in between each round.

02:55This Bhujangasana tones up the deep muscles supporting your spinal column and upper body.

03:03It also gently stimulates your spinal nerves to relieve the pain you are feeling.

03:09Finally take a little rest and then prepare yourself for Yogendra Shalabhasana.

03:16Lie down on your stomach, chin resting on the mat.

03:20Legs fully stretched out, toes pointing outwards.

03:24Rest the arms by the side while palm facing downwards.

03:29Palms should be close to your thighs.

03:32First inhale and while exhaling, raise the right leg straight above the ground.

03:38Make sure you are not lifting or tilting your hips, hold this for six counts.

03:43While exhaling, take your leg down, repeat the same on the left side.

03:48So this becomes one round.

03:50Now practice at least three rounds and always take pause in between the rounds.

03:55This gentle back bend, not only provides relief from the back ache, but also from mild

04:02sciatica pain.

04:04This entire sequence can be comfortably done in one minute.

04:09Take 10 seconds for the wall stretch, then do cat and cow pose for 15 seconds.

04:15Take a breather and lie down on your stomach for Bhujangasana.

04:19Relax for 2-3 seconds and prepare yourself for Shalabhasana and then relax and breathe normally.

04:26Now beside these asanas, there are also other suggestions that I would like to give you for

04:32your back pain.

04:34Take some sunlight on your back to release any stiffness with the warmth.

04:40To avoid excessive strain on your back, always maintain a healthy weight.

04:46Avoid relaxing on a sofa for a long time or it may put strain on your back.

04:52Every day, do some form of movements or exercise to keep spine healthy and relaxed.

04:59Your back pain can be result of various factors such as poor posture, muscle imbalance, injuries

05:06and stress.

05:08Yoga targets these root causes.

05:10A little yoga practice every day in the morning can change your life better.

05:17Namaskar.

05:18Namaskar...

05:19Namaskar...

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