Many people are dealing with upper back pain,Yoga is what doctors must have suggest you.Yoga is a mind-body therapy oftenly recommended to treat not only upper back pain but also stress which accompanies it.There are lot of appropriate poses which can strengthen and relax your body.
If you are practicing yoga even few minutes a day can help you get more awareness of your body.This will also help you notice that if you are holding tension or where you have imbalances.I will be showing you the ways to do some yoga poses which will definitely make you relieve your upper back pain.
Let me tell you how you can do Tadasana Pose,stand against the wall,with hips towards the wall and keep ankles few inches away from it.Keep your feet long-distance apart.Ground your feet lifting the energy from the ground up towards the torso.Tuck your tail bone down towards the earth and the pelvis in towards the body,creating an extension through the spine,keeping it natural curvature.Roll your shoulders up towards the years and drop them down towards your hips.Focus on breath.
Now Inhale;raise your arms up towards the sides with the shoulders touching the wall and palms facing,stretching forwards and extending the torso.Exhale;bring the arms down and repeat 5 to 10 times; get relax now.
Inhale;raise your arms towards the ceiling with the palms parallel,and make sure your shoulders are pressing down towards the hips.Exhale; bring your arms down towards the body,repeat 5-10 times and relax now.
Benefits of Doing Tadasana
If you regularly practice this pose,it will open your upper back,please tension from your shoulders and will expand the chest part and improve your capacity of breathing.
Gomukhasana Pose( Cow Face Pose)
To do Gomukhasana,stand against the wall,with hips towards the wall and keep ankles few inches away from it.Keep your feet hip-distance apart.Ground your feet lifting the energy from the ground up towards the torso.Tuck your tail bone down towards the earth and the pelvis in towards the body,creating an extension through the spine,keeping it natural curvature.Roll your shoulders up towards the ears and drop them down towards your hips.Focus on your breath.
Inhale;lift your right arm up,above your head.Exhale;bend the right arm from the elbow and take it behind the upper spine,palm facing the spine.
Inhale;now lift your left arm up and bend the elbow and hold the left elbow with the right palm.
Hold this pose while breathing deeply,extending the spine,opening the chest with every inhalation.Maintain the opening with every exhalation.Hold the pose for 5-10 breath count;release and repeat on the left arm and relax.
Benefits of Gomukhasana
This pose works on extending your upper spine,strengthens your shoulders,releasing tension around your shoulders.
Parighasana Pose( Gate Pose)
Stand on your knees,toes curled in or out,hip-distance apart.Take your left foot 3 feet away to the side and make sure that your right knee and hip are in line.With both the arms on the waist,breath deeply while holding this pose.
Inhale;raise your both arms,palms parallel.Exhale;flex your spine to the left side bringing the left arm down towards the thighs,keep the right arm up letting the torso go down towards the left.
Hold this pose for 5-8 breath counts.Inhale;release the pose and repeat the other side.
Benefits of Parighasana Pose
This pose increases your lateral extension and opens the sides of your upper chest and shoulders.