Yoga asana to relieve lower back pain

Learn how to perform this gentle backbend to ease lower back pain.

Written By: Tania Tarafdar | Updated : June 11, 2015 6:19 PM IST

Salamba bhujangasana or sphinx pose is a modified version of bhujangasana that strengthens the spine and reduces lower back pain. The posture also stimulates the abdominal organs, improves blood circulation and helps relieve stress.

Steps to do the pose:

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Lie on your stomach and keep your toes flat on the floor. Your forehead should be resting on the ground.
Place your legs close to each other with your heels and feet slightly touching each other.
Now stretch your hands in front of you such that your arms touch the ground and your palms face downward.
Breathing in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
Now with the support of your arms, pull your torso back and off the floor. Ensure that your head is facing straight, and your feet remain close to each other.
Hold this position for a few consecutive breaths and gently bring your abdomen, chest and head back to the floor.

Word of caution:

Do not perform this pose if you have fractured your ribs or wrists or have an abdominal surgery recently.
Also avoid this pose when you are pregnant.

You may also like to read:

5 yoga asanas to combat back pain
Exercises you should avoid if you have lower back pain

Image source: Shutterstock Images

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