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Dandasana -- a yoga asana to relieve lower back pain

Here is a yoga pose that can help strengthen the muscles of your back and relieve the symptoms of sciatica.

Written by Pavitra Sampath |Updated : March 10, 2015 6:25 PM IST

Dandasana or the staff pose is one asana that helps optimise the functioning of the lower back. This asana is easy to do, and is just what the doctor ordered when it comes to relieving the symptoms of lower back pain. Dandasana helps strengthen the muscles of the back, stretches the muscles of the lower back and helps improve posture. So, if you are suffering from niggling lower back pain, this asana is perfect for you.

Steps to do this pose:

  • Sit on the floor with your legs pointed outwards.
  • Make sure your back is straight and your legs are absolutely straight.
  • Now place your hands by your side, so that your arms are flat on the floor. To intensify the stretch you can raise your hands to face the ceiling as well.
  • Next, point your toes upwards and try to move your toes towards your shin -- this helps strengthen and stretch the muscles at the back of your legs.
  • Breathe normally and hold this asana for as long as you are comfortable.

Tip: Avoid doing this asana if you have suffered a wrist or lower back injury.

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