Titaliasan
The butterfly pose or
Titliasan is highly recommended by experts to reduce the pain you experience in
your thighs. The exercise stretches the muscles of your legs and releases the
pain. If you’ve ever experienced any knee injury, avoid doing this as we have
so many other exercises for you in the list.
Steps:
1. Sit
flat on the floor with legs stretched out and palms resting on your knees.
2. Now
gradually bend your knees and bring the soles of both the feet together.
3. Hold
the big toe from your hands and lock the fingers with your back straight.
4. Now
move the knee portion up and down gradually and try to touch the floor from the
knees. If you find yourself unable to do the movement, just hold the position
till the time you feel comfortable.
5. Before
you come into the normal position, hold the pose for a few seconds and then
come back to the normal position.
Image: indiatimes
Triyaka Tadasana
Triyak Tadasana or swaying
palm tree pose is a side bending asana with a gentle stretching effect. The
yogic practice helps you relax your spine and also reduces the backache.
Steps:
1. Stand
on the floor with legs apart and fix your gaze on a point in front of you.
2. Interlock
the fingers of both hands with palms towards the floor.
3. Raise
the arms above the head and stretch upwards.
4. Bend
from the waist to the right side.
5. Hold
for a few seconds then return back to centre and stretch up.
6. Repeat
the same cycle with another side and practice 10 rounds.
7. Practice
up to 10 rounds to each side.
Image: satyaliveyoga
Ardha Pawanmuktasana
The asana reduces the pain
in your lower abdomen and knees. Ardha Pawanmuktasana also cuts down waist and
shoulder aches if practiced every day.
Steps:
1. Lie
flat on the floor and keep your feet together.
2. While
inhaling, bend the right knee and rest the thigh on your abdomen.
3. Now
interlock your fingers on the leg and press the thigh against the abdomen.
4. While
exhaling, raise the head and try to touch the chin to your knee.
5. Now
inhale and bring the head down.
6. Return
to the original position while exhaling.
7. Repeat
the process with the other leg and practice 5-7 cycles.
Image: mobileyogaworkout
Marjariasana
Marjariasana or the cat
pose is considered as the best exercise for your back because it gives a
massage to your spine.
Steps:
1. Kneel
down on the floor, lean forward putting your palms on the floor pointing
forward.
2. Keep
your legs slightly apart and palms at shoulder length.
3. Let
your spine be parallel to the ground with thighs vertical and straight and the
lower leg and feet flat on the floor.
4. Now
exhale completely and bring your belly inwards moving your head inwards between
your shoulders. While doing this your back will bend and arch upwards.
5. Now
inhale and arch your back in the opposite direction. The spine will bend
slightly downwards. The head, neck and shoulders should be arched backwards, as
if you are looking up.
6. Repeat
this process, as many times as you are comfortable. Do this asana with slow and
deep breathing and feel the stretch it gives to your back, neck and shoulders.
Image source: sciaticapainrelieftoday
Vyaghrasana
The asana strengthens the muscles of your abdomen,
back, buttocks, and legs and releases the pain.
Steps:
1. Start with the tabletop position with
your knees directly under your hips and wrists under shoulder.
2. Relax your body, keep the spine
straight and face the front wall.
3. While inhaling, arch the back, raise
your left leg and look up towards the ceiling.
4. Bring the toes towards the head while
opening up the chest. Hold the pose for a few seconds.
5. While exhaling, bring the head down
and after that bring your left leg down. Bend the hip and bring the knee
forward towards the nose.
6. Hold the position for a few seconds
and repeat the same steps with right leg.
7. Practice 10 cycles every day.
Image: satyaliveyoga