Yoga has taken the world by storm in the last decade or more, and has become a common theme in fitness regimes across all continents. There are many schools of yoga, much like the martial arts, in the world. Iyengar Yoga, pioneered by B.K.S Iyengar, is one of the most widely taught and researched yoga techniques around. The variations of this technique allow for great flexibility, strength, over and above a variety of other benefits.

Back pain has become synonymous with the haphazard lifestyles we lead today. Sloppy postures, sedentary work, lack of exercise, are just a few factors that go on to cause back pain. Your spinal column is one of the most, if not the most, important part of your body. The back, and the muscle group in it, is the support system of the spinal column. Made up of discs that are connected with muscle, sinew and nerves, when the spine goes out of alignment, it causes all sorts of problems.
Lower back pain, sciatica, slipped disc, are just a few of the many problems that can afflict you if you ignore your back and spine.

However, there are some effective Iyengar Yoga poses that can help you maintain your back’s strength and keep your spine supple.

This aasana is all about controlled twisting. Keep your legs spread apart as far as you can while maintaining your balance. Lean from your hips and try to keep your core stable. It is important to not bend from your back as it may cause you to keel over. Do not try to over stretch your legs, know how strong your hamstrings are and try to take it slow.

Once in this pose, slowly take your left hand and try to put it flat next to your right foot, all the while keeping your right hand extended above with your face looking up to it. This will provide your back a good sideways twist, hold this pose for about ten seconds and repeat it on the other side. As soon as you do this you will feel a certain sense of openness about your back which is basically your spine getting back in alignment.


A similar twisting pose as above, this is done while in a seating with your legs straight out in front of you, or the Dandasana position. Make sure you are sitting up straight and in a way that keeps your back perfectly straight and keeps your neck neutral. Keep your feet and thighs together and twist towards your right, keeping your left hand on the outside of your right thigh. Keep your right hand behind you, in line with your right thigh to maintain your balance. Repeat this twist on the other side, holding for ten seconds at each position. Do not forget to exhale during each twist.

Sit up in a Dandasana position and keep your legs straight in front of you. If you feel that your hamstrings are too tight or that you can extend enough, keep a small pillow or a rolled up blanket under your hips. Bend your right knee and bring it in to your inner thigh. Keep your left leg straight and ensure that your knee and toe are not falling inwards.

Breathe out and reach out towards your left foot with your right hand. This will involve a slight twist when you join it with your other hand. Try and not to let your chest cave inwards, and hold your core steady. This twist is easy and can cause immediate lower back relief.

There are number of Iyengar Yoga poses that can help you get your back in shape. Keeping your spine healthy is a priority for professionals today.

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