6 simple yoga poses to reduce pain

Yoga is an ancient practice, involving different body poses, combined with deep breathing and meditation. This holistic approach not only enhances strength and flexibility but also offers significant relief from pain and stress.

By combining gentle movements and controlled breathing, yoga helps to reduce stress and ease discomfort.

Here are some simple yoga poses that can help you relieve pain:

1. Cobra pose:

Strengthen your spine and relieve lower back pain with cobra pose, also known as Bhujangasana.

How to do it: Lie on your stomach with your palms placed under your shoulders. Press your toes into the ground, keeping your feet slightly apart. Inhale deeply, lifting your chest and shoulders of the floor, aiming for a comfortable arch in your lower back.

2. Twisted Cobra pose

This yoga pose also known as Triyaka Bhujangasana promotes flexibility in the back and hips and reduce pain in back and neck.

How to do it: Start with a face down position with palms under your shoulder at the opposite heel. As you inhale, lift and twist your torso, looking over one shoulder at the opposite heel. Exhale, return to the center and repeat on the other side.

3. Child's pose:

With the Child's pose, also known as Balasana, you can reduce tension in the back, neck and shoulders.

How to do it: Kneel down with your knees spread wide. Sit back onto your heels and bend forward to place your chest between your thighs. Extend your arms forward or let them rest alongside your body. Take some deep breaths and relax into the pose.

4. Extended Child's pose:

Extended Child's pose is a variation of child's pose which stretches the shoulders and upper back, easing tension in these areas. It's also known as Nikunjasana.

How to do it: Begin on your hands and knees, then slowly crawl your hands forward until your forehead comfortably touches the ground. Keep your hips above your knees and stretch your arms out in front of you or let them rest at your sides.

5. Snake pose:

Increase your upper body strength and flexibility with Snake pose, also known as Sarpasana. It also helps in reducing discomfort in the back and shoulders.

How to do it: Lie with a face down, interlocking your fingers behind your back. Inhale deeply and lift your chest high, keeping your feet anchored to the ground. Exhale as your gently lower back to the starting position.

6. Boat pose:

Strengthen your abdominal and lower back muscles while reducing lower back pain with Boat pose, also called Naukasana.

How to do it: it on the floor, lean back a bit, and raise your legs to create a V-shape with your body, balancing on your sit bones. Extend your arms forward, keeping them parallel to the ground, and hold your neck straight. Maintain the pose by tightening your abdominal muscles firmly.