By Ashish
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Stand tall with feet hip-width apart, arms by your sides. Engage your thighs and lift your chest, lengthening the spine to relieve tension and promote better posture.
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Balancing on one leg, place the sole of the foot on the inner thigh. Vrikshasana improves balance, strengthens the back, and enhances concentration, promoting a healthy spine.
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Extend arms parallel to the floor while lunging into a wide stance. Warrior II strengthens the legs, opens the hips, and engages the core, contributing to better spine support and relief from back pain.
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With legs wide, reach one hand to the floor and extend the other arm overhead. This pose stretches the spine and strengthens the core, alleviating lower back pain.
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Hinge at your hips, letting your upper body hang forward. This pose stretches the hamstrings and lower back, promoting flexibility and easing tightness.
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Start on your hands and knees, lift your hips toward the ceiling. This pose stretches the entire spine, hamstrings, and shoulders, providing relief to the back.
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Cross one leg over the other, intertwine arms, and sink into a seated position. Garudasana improves balance, stretches the upper back, and releases tension between the shoulder blades.
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Sit back as if into an imaginary chair, engaging the thighs. Utkatasana builds strength in the lower back and legs, encouraging proper alignment and reducing strain on the spine.
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