5 Highly Effective Asanas to Cure Back Pain

# Half-Fish Pose (Ardha Matsyendrasana)

This is a seated Half Spinal twist which stretches the muscles of the spine on one side and compresses the muscles on the other side, thereby relieving the tension that is trapped in the back.

Formation of the posture:

1. Begin in Dandasana

2. Fold the left leg and place the left foot on the ground over the right knee

3. Bend the right leg and fold it so that it is resting on the ground with the right heel near the left pelvis

4. Bring the right hand over the left leg and grab the big toe of the left foot

5. As you exhale, twist the trunk of the body as much as possible, turning the neck so the gaze is over the left shoulder and encircle the waist with the left hand with the palm facing outwards. Continue to maintain the asana, breathing normally.

6. In this position there is a strong twist on the spine and abdomen. The right arm is pressed against the left knee leading to an increased twist on the body. The chest is open and the spine is erect. One side of the abdomen is compressed and the other side is stretched. The right leg and knee remains on the floor. The left knee should be close to the right armpit.

Benefits

• Increases the elasticity of the spine, tones the spinal nerves and improves the functioning of the spinal cord

• Relieves back pain and stiffness from between the vertebrae

• Massages the abdominal organs

• Useful for diabetics, with concentration on the pancreas

• Relieves tension that may have built up in the back from forward and back bending asanas

• Opens the chest and increases the oxygen supply to the lungs

• Loosens the hip joints, relieving stiffness

• Releases tension in the arms, shoulders, upper back and neck