After long hours of sitting at working desk can give back pain. Just by doing little stretching and simple yoga can soothes those muscles tension. The following 3 simple yoga moves will effectively relieve the symptoms of low back pain.
1. Triangle pose or trikonasana
Put both feet together, stand up straight.
Open legs for about a meter, and lift the left toes outward to 45 degrees.
Chest turned to the side, left hand toward the ground and right hand up pointing toward the ceiling straight.
Hold this pose for 5 to 10 breaths, and repeat it to the other side.
Do repetition of this pose several times.
Benefits of Triangle pose or trikonasana
It eliminate pain in the lower back.
It improves the flexibility of the spine.
It corrects alignment of the shoulders.
It relieves backache, gastritis, indigestion, acidity, flatulence.
It massages and tones the pelvic region.
It improves the appetite, digestion and circulation.
It reduces stiffness in the neck, shoulders and knees
2. Cat pose (Cat Stretch or Marjariasana) and cow pose (Bitilasana)
The feet, knees touching the ground, then do crawling position.
Imagine the action when a cat stretch . Slowly form an arch arch-shaped back and maintain this pose for a few seconds.
Then slowly sunken the back, raise shoulder blade and finally head, this is the cow pose.
Repeat this pose several times.
Benefits of Cat-Cow pose
Improves posture ,balance and coordination
Strengthens and stretches the spine and neck
Stretches the hips, abdomen and back
Massages and stimulates organs in the belly, like the kidneys and adrenal glands
Creates emotional balance
Relieves stress and calms the mind
3.Child pose or Balasana
Do crawling posture, hands stretched forward, the butt on the heel.
Maintain this pose, and breathe 5 to 10 times.
Repeat this pose several times.
Benefits of Child pose or Balasana
Stretches the whole leg- ankles, thighs, hips, knees.
Relieves stress and fatigue.
Releases back and tension.