4 yoga poses for Sacroiliac joint pain
Benefits:
strengthens and stabilizes the core.
strengthens the low back.
challenges, and therefore increases, your ability to balance.
may promote balance between the right and left lobes of your brain through the contralateral relationships between the arms and legs.
Try this experiment:
Lie on your abdomen on a yoga mat.
Lift up into Sphinx Pose, so that you’re supported by your forearms.
Tilt your head back as far as it will go, and be aware of how your abdomen rests on your mat.
Now lift your head to an upright position, so that you look straight ahead.
Draw the hyoid bone back at the top of your throat and feel what happens in your abdomen.
Go back and forth between the two head positions to feel the difference in your core.
2. Cobra Pose (Bhujangasana )
Bhujangasana is easy to learn. Lie down on your belly and place your face in such a manner that your chin touches the ground. Place your hands close to your body with your palms touching the ground. Keep your legs straight and press your palms firmly against the floor. As you inhale, straighten your arms and lift up your chest, following your upper back. Keep your hips steady and remain in this position for 15-20 seconds and then release.
Benefits of Cobra Pose:
Stretches muscles in the shoulders, chest and abdominals
Decreases stiffness of the lower back
Strengthens the arms and shoulders
Increases flexibility
Improves menstrual irregularities
Elevates mood
Firms and tones the buttocks
Invigorates the heart
Stimulates organs in the abdomen, like the kidneys
Relieves stress and fatigue
Opens the chest and helps to clear the passages of the heart and lungs
Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
Improves digestion
Strengthens the spine
Soothes sciatica
Helps to ease symptoms of asthma.
3. Child’s Pose (Balasana)
Steps for Balasana (Child’s Pose)
To start the asana first sit on knees with buttocks touching on your heels.
Place your hand on thighs and palms down. Maintain the position of thighs as shown in the above image.
While exhaling slowly bring your chest between your knees and swinging hands forward as shown in the above image.
Breathe gently and hold the posture for 2 to 3 minutes.
After this inhale slowly and return to starting position.
Repeat this asana for 5 to 10 times.
Benefits Balasana (Child’s Pose)
Stretches and Strengthens muscle of hips, thighs and ankles
Helps to relieve stress and fatigue.
Increases blood circulation.
Helps to cure back pain.
4. Triangle Pose (Trikonasana):
How to perform triangle pose
How to do triangle pose is important? Here, the step by step practicing techniques are being mentioned.
Stand erect. Now, keep distance between your legs about 3 to 4 feet
Extend your arms at the shoulder level.
Inhale and raises your right arm by the side of your head.
Now, bend your right arms with exhaling towards the left side by keeping your body weight equally on both the feet. You should ensure that the right arm become parallel to the ground.
Maintain the position as per your comfort with normal breathing and come to the original position by inhaling.
Do the same procedure with the left arm.
Perform three to five rounds of trikonasana.
Benefits:
This asana is good to burn fat. Therefore, it is recommended to person who is facing the conditions of weight and obesity.
It is good for your backache
This Yoga pose is recommended for growing children to increase their height.
Triangle pose helps to strengthen your legs, knees and ankles.
Good for your digestion
It may be used for stress management.
Triangle pose helps to expand your chest and shoulders.
It ensures mobility of hip joints and neck and give proper stretch to your spine.
It strengthens the muscles in the thighs, hips and back.
It provides stamina, balance, energy and develops focus.
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