Vyagrasana is effective to cure back pain issues. This especially focuses on the lower back area and stretches muscles and tissues over there causing a relief for pain in the particular area. Here you will first have to take the position of a four legged animal or like you want to crawl. Now stretch forward and lift the alternative arm and leg and stretch it straight.

How to Perform:

step 1: You will need to first get on your hands and knees on the floor. Posture wise, it is important for your knees to be directly below the hips and the wrists, elbows and shoulders in line with each other as well as perpendicular to the floor. Your head must be positioned in the center with your focus locked firmly on the floor.
step 2: With your knees directly under your hips, and your wrists under your shoulders. Look to the front and relax the body.

step 3: Inhale, arch the back, and lift the right leg, stretching it up and back. Opening the chest, and looking up, bring the toes towards the back of the head.

step 4: Exhale, arch the back tucking the pelvis under, and bringing the head down. Bring the right leg down, bending the hip and bring the knee forward towards the nose.

step 5: Keep the right foot off the floor.

step 6: Inhale, repeat 10-20 times.

step 7: Come to starting position again, Then repeat with the left leg for the same duration.


Do not strain the hip,knee and neck when bending them, they may create injuries.
If you face problems hen practicing this asana , contact a yoga expert.

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