Yoga for Back Pain

Druta tadasana (Dynamic palm tree pose)

This may be done standing or seated. Interlock

fingers. Lift hands overhead. Turn out palms, so

they face the ceiling. Stretch the arms as much

as is comfortable. Inhale.

Exhale, drop the arms to the right side, as

shown. Keep both hands stretched and straight.

Hold. Inhale, return to center. Do for left. This is

one round. You may do up to five to 15 rounds

each time, several times during the day.

Benefits

Gives a upper body stretch, opening up tension

spots along neck and upper back. Tones the

shoulder, works the joints. Releases the entire

spine and helps manage most spinal problems.

Gives a high, by expanding breath capacity.

Tones the arms.

A must-do pose for those with a sedentary

lifestyle.

Parvatasana (Mountain pose)

Sit cross-legged as shown. Place back of the

hands on the ground. Inhale, lifting both hands

up as slowly as possible, to bring palms

together. The slower the inhalation and the

simultaneous upward movement of the hands,

the better the results.

Exhale slowly beginning to drop the hands back

to the ground, as before. Again align the

exhalation with the downward descent of the

hands, keeping it as slow as your breath will

allow.

Do five to ten times.

Benefits

Impacts the whole spine, works out the shoulder

muscles and joints powerfully. Tones arms.

Impacts breathing powerfully and positively.

Calms and de-stresses.

Chronic shoulder

Prishtasana (Lizard pose)

Sit on your fours. Inhale. Exhaling, push the

hips back as shown, lowering the chin or the

forehead to the ground, between the hands,

which are stretched on the ground, as shown.

Hold the pose. Dropping the chin extends the

upper back, while dropping the forehead helps

relax it. The former may be difficult for those with

shoulder pain, and must be attempted only in the

resolving/healing phase.

Benefits

Controls upper back problems. Works the

shoulders. Extends the chin, working on the

thyroid and...