The lower back and knees are the most used and abused body parts. You tend to take these parts for granted and abuse them by acquiring wrong postures while doing a certain activity. Improper way of bending, twisting and squatting can put a lot of pressure on the lumber region and knees, which results in pain and stiffness in these areas.
Yoga Exercises for the Lower Back and Knees
Kandhra Asana (The Bridge Pose)
Lie down on a yoga mat; fold the legs and place feet close to the buttocks. Hold the ankles with your hands. Inhale deeply and slowly lift your waist and hips towards the ceiling. Contract your buttocks and hold the pose for 15-20 seconds. Keep the weight on your shoulders. Exhale and slowly come back to starting position.
Repeat to complete 3-4 rounds. Relax in Shava Asana for 30 seconds.
Uttanpada Asana (The Leg Lifts)
Lie down straight on your back. Place both the feet together. Your arms should be placed along the sides, palms facing downwards. Inhale and lift your right leg up to 12 inches from the floor. You should feel the pressure and not strain, on the lower back and knee. Hold for 15 seconds, lower the leg while exhaling slowly. Repeat on the other side. Do 3-5 rounds of Uttanpada Asana.
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Sit down with your right leg extended at an angle. Fold your left leg and place the foot near the groin. Inhale and raise your arms above the head, slowly bend towards your right side and clasp the right toe with your hands. Your head should reach the knee. If you are unable to touch the toe, then bend as much as you can without straining your back or knee. Hold the pose for 10 seconds; slowly come back to the starting position while exhaling.
Repeat on the other side. Complete 3-4 rounds of Janusar Asana for lower back and knee.
This is a very comfortable asana and it is also called The Child Pose. It has multiple benefits and this is the only yoga asana that can be done after meals. Sit down with your legs folded underneath. Your feet should be separated and place your hips on the heels. If you are unable to reach till the heels, then place a rolled up towel under the buttocks to relieve pressure from lower back.
Inhale deeply and raise your arms over the head, stretch your torso to the maximum. Slowly bend forward while exhaling and extend your arms in the front, place your forehead on the ground. Close your eyes and breath normally, stay in this pose for 15-20 seconds. Very gently lift yourself up while inhaling and come back to starting position. Repeat for 3 -4 rounds and relax in Shava Asana for 30 seconds afterwards.
Consult your physician before practising the above mentioned Yoga Exercises, if you are suffering from acute pain in the lower back and knees.
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