Asanas for Curing Back pain
Lie on your back. Join legs together & hands by the side of your body. Bend your right leg, exhale deeply, press your knees against your chest and do not bend your head while pressing your knees. Now come back to the original position. Repeat the same process with your left leg. Come back, straighten your legs and relax. Now do this asana with your both the legs together. Repeat this asana 4-5 times.
Lie on your back. Join toes and heels together. Bend knees and place your heels close to buttocks. Join feet together and knees together. Stretch your both the hands perpendicular to your body. While inhaling, bend your knees and legs to the right and neck to the left. Your hands, arms, and shoulders should rest firmly on the ground and should not move while turning your knees or neck. Try to touch your knees and left ear to the floor on the left side & see the thumb of your right hand with your eyes. Remain in this position until you feel comfortable. Exhale and come back to the initial position. Now do this asana to the other side. Repeat this procedure 3-4 times.
Lie on your chest. Keep your hands by the side of your body, join toes and heels together and palm facing the floor. Keep your knees straight, stretch toes backward. While inhaling raise your left leg, hands, head up in the air and balance your body on your stomach, stay in this position till you feel comfortable and take the normal breath. Come back to the original position and do the whole process with your right leg and hand. Now do this asana with your both the legs and hands together.
Stand straight while keeping your both the legs together & hands by the side of your thighs. See in front you and bring your both the hands in front of you while keeping them straight and facing the palms each other. While inhaling raises your hands straight over your head, fingers pointing towards the sky. Now raise your heels and try to stand on your toes by stretching your body. Remain in this position for a few seconds. Now exhale & return to the original position, bring your heels on the ground & slowly bring down your hands. Repeat this process 5 times. Take precaution that you do not jerk your body.
Lie on your chest. Keep your hands by the side of your body, join toes & heels together and palm facing the floor. Place your chin on the floor raise both the elbows. Now while inhaling slowly lift head, nose, chin, neck, and chest up to your navel and keep viewing upward. Remain in this position for some time (30 seconds to a minute). Now while breathing outcome down and place your chin on the floor. Remember that you do not raise your body above the navel and your palm should remain under the shoulders.
Lie on your chest. Keep your hands by the side of your body, join toes and heels together. Bend your both the hands from the elbow, bring them as near as possible, make the stand with your hands and place the face (chin) your hands. Now while inhaling bends your right foot so that heel touches the buttock and straightens the foot while breathing out. Now repeat this process with your left foot. Do this procedure for a few minutes thereafter do the same with your both the legs together.
In case of pain due to injury or any other medical reason advice of a doctor and proper treatment should be taken.