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Yoga for Back Pain

Yoga during acute episodes

During this acute phase of bed rest yoga has an important complementary role to achieve quick results. Yoga, basically is a trick to give very deep rest to the mind body complex and hence can be used even during the acute phase of the back pain. As yoga emphasizes working mainly from the mind, once you start working with yourself to develop deep internal awareness and conscious relaxation and rest, you become confident to move on and on to manage yourself at later stages too. Lying down in bed has given you an opportunity and time to go within, and analyze your own life, understand the problems of your lifestyle, plan out a future time table for better management of the entire body mind complex. To be able to help yourself through these techniques you need to work with a positive attitude as a participant in this holistic treatment regime rather than lying in bed subjecting yourself to only the doctor's treatment with skepticism and fear.

The eight step yogic relaxation for low back pain is the recommended yoga during this phase .This has tobe practiced once in two to three hours through out your waking hours.

Crossed Legs Lumbar Stretch

STAGE-I (Right over left)

Sthiti for Supine Postures  


  • Lie down on your back with legs together and arms spread sideways at shoulder level, palms facing and firmly resting on the floor.

  • Cross the right leg over the left by bending the legs at the knees and, wrapping the right foot around the left ankle joint.

  • Inhale. While exhaling lower the knees to the right towards the floor, simultaneously turning the head to the left.

  • While inhaling bring the knees and the head back to the centre.

  • Repeat the same on the left side.

  • This is one round Repeat five rounds.


  • If you cannot wrap one foot around the other ankle joint, just keep one leg crossed over the other.

  • You should be able to feel more stretch here, than in the case of Stage-II of item 1.


This article has been written by Dr. R. Nagarathna, Dean, Division of Yoga & Life-sciences, SVYASA
This article is published online courtesy
and Arogyadhama

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