Groan with back pain? Relief is not available from medicine, do 4 yoga, cramps in muscles will stop in a week

This is called Bititasan Marjariyasan. In English it is called Cat Cow Pose. Bititan and marjari asana helps reduce the pain of the waist and sciatica. It increases the flexibility of the neck, shoulder and spinal cord. This asana also draws the hips, back, abdomen and chest muscles. To do this, first sit comfortably on the ground, spread the legs directly in front. Then lift both hands and tilt your body backwards like you want to spread the wing of the kite. During this time, tilt the waist lightly and tilt the head backwards. Breathe in and stay in this situation for a few seconds. Keep in mind that the shoulders and back stay straight. Then slowly exhale, come to normal position. This asana strengthens the muscles of the back and improves breathing.

Balasan or Child Pose
Balasan is a great yoga to relax a whole body. This asana causes gradual pulling to the waist, hips and thighs, which completely calms the body. To do this, first sit on your knees. Mix both toes and try to sit on the heel. Then separate your knees as different as the width of the hip. Now spread your hands forward and tilt the chest towards the ground. Rest the forehead on the ground or pillow. Breathe slowly and stay in this posture for 1 to 3 minutes. Repeat it as often as possible. By doing Balasan, there is a lot of relief to the waist and hips. This also relieves stress and fatigue. Balasan calms the mind and reduces stress.

Sphinx Pose is called Salamba Bhujangasana. Bhujangasana is a mild backband posture done with the help of elbows. It opens the chest and spine, which gives great relief and the body is flexible. To do this, lie down on the stomach and keep the feet straight and keep it on the width of the hip. After this, keep the elbows under the shoulders, the hands should be on the ground and the palms should be down. Put light pressure on the ground with hands and lift the chest up. Then leave the shoulders loose and keep away from the ears. While practicing, look in front and stay in this position for 1 to 3 minutes. Repeat it as often as possible. By doing this, the spine and lower back muscles are strengthened. This causes a comfortable stretch in the chest and shoulders. This fashion improves the body’s posture and relieves back pain.

Cobra Pose or Bhujangasana
Bhujangasana is also called Cobra Pose. This asana is a deep backbeand which is pulled into the stomach and chest and makes it flexible. It strengthens the lower back and relieves pain. To do this, first lie down on the stomach and keep the feet straight. Keep the palms under the shoulders. Keep in mind that fingers should be forward. After this, while breathing, slowly lift the chest up. Keep the elbows a little fold. The more you feel comfortable, the more. Stay in this position for 15 to 30 seconds and then come down slowly. Repeat it 2 to 3 times. By doing Bhujangasana, the waist muscles are strengthened. This asana makes the spine flexible. Reduces the stiffness and pain of the back and gives relief for a long time.