Back pain a bother? There’s one simple asana that anybody can do

Yoga expert Kamini Bobde on Makrasana and its benefits.

Even if you don’t do the full yoga routine, this will help relieve your soreness and pain. (Express Photo)

Every other person today complains of a back problem. Our spine is most impacted with all that we do in our waking hours and worse, still carry our worries and tension to the bed. This, coupled with constant use of our electronic devices in all kinds of odd positions, bad diet and lack of exercise makes it a challenge to keep an upright spine which is what distinguishes us from animals.

The other problem is everyone wants a simple practice which can be done with least demand on their time and body potential.

So here is that one asana which everyone can do. Even if you don’t do the full yoga routine, this will help relieve your soreness and pain.

Why Makrasana?

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This asana is good for people with all kinds of back problems, including sciatica, slipped disc, both upper torso and lower back pain. You can remain in the starting position of this asana for an extended period of time to release tension in your spinal column and nerves. If you notice, children naturally assume this posture during their play and resting times.

It opens up the lungs and improves respiration, which is badly affected by mental stress and tension, indirectly affecting the spine too. Moreover, changing the placement of your elbows, either close or away from the body, impacts different parts of your spine, thus making it possible for you to target the specific pain point.

How to get it right

Lie down on your stomach.
Fold your arms and place the elbows together as close to your body as is comfortably possible.
Cup your jaws in your palms.
You can keep the elbows together for a pronounced arch of the spine or separate them slightly if you feel excess pressure on the neck.
If you are looking to impact the upper back and neck area, then place the elbows comfortably away from the body.
If you want to impact lower back, then place the elbows comfortably close to the body.
Inhale and fold your right leg, exhale and lower it.
Do the same with the left leg.
Repeat with both legs together.
This makes one set, do three to five sets.
Maintain awareness on your back. You may even keep eyes closed so that awareness is on your breathing and effect of the practice is felt on your back.

Just remaining in Makrasana while reading or watching TV or chatting is also a good relaxation and cure for back pain and problems. Additionally, avoid sugar, fast food, fatty, fried food, too much coffee or tea. Have small amounts of nuts, peanuts and fruits. Include relaxation practices like Shavasana and Yoga Nidra before sleeping.

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