The following asanascan help ease your backache or general fatigue. The first asana with its emphasis on a concave back extends the spine. For those with back problems, the sequence in which the back is curved, before taking the head down, is beneficial. This is specifically helpful for women during menstruation and pregnancy.
Concave back
Stand in Samasthiti, with hands on the waist.
Inhale, jump and spread the legs 4ft apart.
Exhale, extend the trunk forward from the hips, stretching the spine.
Now place the fingertips on the floor in line with the feet.
Inhale, stretch the spine further.
Lift the chest and sternum, stretch the neck and lift the head.
While spreading the legs keep the feet steady.
Head down
Stand straight and exhale. Bend elbows and take the head down. Rest the crown of the head on the floor.
Place the hands in line with the feet.
Return to starting position by lifting the head followed by the chest.
Jump and bring the feet back together. Learn these two asanas in separate stages. If you can’t align your palms and head with your feet, then take them forward and keep them aligned to each other. This second asana relieves you of pain and fatigue of in your legs and sciatic pain. It also helps in digestion and can be attempted after meal.
Virasana
Take a blanket and kneel on it with toes pointing backwards.
Lower yourself towards the floor and sit between your feet such that the thighs are parallel to the floor.
Sit straight and rest your palms on your knees. Those who have problem with their joints can take the help of blankets or pillows to sit.
