Modern technical developments lead man to a sedentary lifestyle, which not only results in putting on weight, but also weakening of the muscles. Yoga offers a better solution for these problems. Some of the yogasanas that can be practised as a mode of therapy for back pain are explained below. Most of these can be adopted by patients suffering from back and neck pain for about 20 minutes every morning and, if possible, in the evening as well. Do only a few asanas/ exercises to start with and go on adding one or two asanas or exercises every week after knowing the result. If any as ana or exercise aggravates the problem, stop doing it and move on to the next one. Consult a yoga expert in case of any doubt.

1. Shavasana:

Lie down on the back gently, with the eyes closed, for a few minutes. Keep hands slightly away from the body, palms facing upward and observe natural breathing. -Imagine yourself floating in the sky. Slowly, take a deep breath, open the eyes, move your fingers, toes and limbs slowly and stretch them. Do it before and after yogic exercises.

2. Ardha-pavanmuktasana (simple):

Lie down on your back. Maintain the pelvic tilt. Bend both the knees and bring one knee up to the chest. Exhale when you are bringing the knee to chest and inhale while you are taking it back. Hold the posture for ten seconds every time and repeat with each leg, three to four times.

3. Pavanmuktasana:

Lie down on the back. Maintain the pelvic tilt. Bend both your knees and bring both knees to chest. Exhaling while bringing knees to chest, inhale while you take them back. Hold the posture for ten seconds every time and repeat the exercise three to four times.

4. Pavanmuktasana (forward stretching):

Lie on the back comfortably. Tilt your head back and bring the knees up to the chest while exhaling, and then, inhale, letting the knees come out away from the chest. Keep the legs like that for ten seconds, pushing upwards and guarding by the hands. Repeat three to four times.

5. Tadagi Mudra:

Lie down face upwards and flatten your back. While inhaling, raise the abdominal muscles and slightly curve your spine, hold the posture for ten seconds and then relax the abdominal muscles and spine, while exhaling. Repeat the exercise three to four times.

6. Setubandhasana:

Lie on your back, with knees bent and hands by the side of the body. Inhale and, slowly, push or raise buttocks up as high as possible. Also, stretch hands over the head, up to the ground, exhale and come back. Perform four to six times.

7. Katichalana:

Lie on your back, with knees bent. Clasp hands behind the neck. Now exhale, turn your neck to left, twist the spine to right side and try to keep the knees on the floor. While inhaling, come back to the normal position. Repeat three to four times with each side.

8. Side Touching Movement:

Lie on your back. Maintain pelvic tilt. Slowly, raise head and shoulders off surface, sliding hands along thighs. Take hands towards left side and return to the initial position. Then, take the hands towards the right side and come back. Repeat three to four times for each side.