https://www.facebook.com/2127933610768670/

The Butterfly Yoga Studio, Pune (2026)

24/10/2025

Recommended Yoga Poses for Back Pain

1. Setu Bandhasana (Bridge Pose) 🌉
* Benefits: Gently strengthens the back muscles and hamstrings, and stretches the chest, neck, and spine. It helps decompress the spine and can be very restorative.
* Modification: If a full lift is too much, practice a supported bridge pose with a block under the sacrum.
2. Trikonasana (Triangle Pose)
* Benefits: Stretches the sides of the body, including the obliques and intercostal muscles, which can relieve tension that contributes to back pain. It also strengthens the legs and core, promoting better overall spinal support.
* Modification: Place your hand on your shin or a block instead of reaching for the floor. Keep a slight bend in the front knee if the hamstrings are very tight.
3. Dhanurasana (Bow Pose)
* Benefits: A deeper backbend that can strengthen the back extensors and stretch the chest and shoulders. It is thought to improve posture.
* ⚠️ Caution: This pose should be approached gently and may be contraindicated for acute or severe lower back pain. It puts significant compression on the lumbar spine. Only practice if pain-free and if you already have a flexible back.
4. Bhujangasana (Cobra Pose) 🐍
* Benefits: A gentle prone backbend that strengthens the spinal muscles and stretches the abdomen and chest. It's often used to encourage lumbar extension, which can be beneficial for disc-related issues.
* Modification: Practice with a very low lift, keeping the pubic bone on the floor and using minimal arm pressure (often called Baby Cobra).
5. Cat-Cow Pose (Marjaryasana-Bitilasana) 🐈🐄
* Benefits: Excellent for gently warming up the spine and increasing its mobility. The rhythmic movement from flexion (Cat) to extension (Cow) helps to lubricate the vertebrae and relieve tension in the lower and upper back. It's a great, low-impact starting point for an exercise routine when dealing with back pain.
General Advice for Back Pain
* Listen to your body: If any pose increases your pain, stop immediately. Yoga should never be forced, especially when dealing with injury or chronic pain.
* Engage your core: In almost all standing and backbending poses, gently engage your abdominal muscles to help stabilize and protect your lower back.
* Consult a professional: If you have severe or persistent back pain, consult a doctor or physical therapist before starting a new exercise regimen.

18/10/2025

Sitting in baddha padmasana, the yogi should inhale through the left nostril and hold the breath to capacity, and then exhale through the right nostril.(7) Then inhaling through the right nostril, gradually fill the abdomen, perform, kumbhaka as before, then exhale completely through the left nostril . (8) Inhale with the same nostril through which exhalation was done, hold the breath to utmost capacity and exhale through the other nostril slowly and not forcibly. (9) The first pranayama practice is nadi shodhana pranayama, alternate nostril breathing, which activates and harmonizes ida and pingala nadis.
Shodhana means ‘to purify.’ In English this practice is called ‘nadi purification’ pranayama.
If you have never done pranayama before, in order to learn and practice it correctly, it is essential that you become fully acquainted with the natural breathing process first. This can be done by practicing the following technique.
Simple breath awareness technique Lie down in shavasana and relax the whole body.
Bring the awareness to the breath moving in through the nostrils, down the trachea and into the lungs. Feel the lungs expand with inhalation, the stomach rise and a slight tension in the chest region.
While exhaling, feel the stomach drop, the lungs contract and the whole body relax as the air passes up to the nose and out through the nostrils.
Let the breath be natural.
Practice for five to ten minutes.
Many people have the tendency to take shallow breaths without filling their lungs to capacity. When you breathe in, the lungs should expand fully and the stomach should extend outwards. During exhalation the stomach should relax completely and the lungs should expel as much air as possible. This process will be developed through the above practice. When you have perfect awareness and regulation of the breath, practice in a sitting position.
Technique 1 Sit in siddhasana/siddha yoni asana.
With the right hand thumb, close the right nostril and breathe in slowly and fully through the left nostril and out through the left nostril.
Practice this ten times and then repeat the same process with the opposite nostril by closing the left nostril with the third finger of the right hand, leaving the two middle fingers bent and free.
Develop breath control so that inhalation/exhalation continue for exactly the same length of time.
Count up to 3,4,5 or 6 while inhaling and then exhale for the same count. This is a ratio of 1:1.
Practice up to ten rounds.
Later on the ratio of inhalation/exhalation will be adjusted and then kumbhaka (retention) will also be added. However, firstly you must be able to equalize inhalation and exhalation. The progressive ratios are 1:1, 1:2, 1:2:2, 1:4:2, 1:4:2:3.
There are two ways of closing the nostrils. One is by using the thumb and third finger of the right hand with the middle fingers folded. The second is by performing nasagra or nasikagra mudra, in which the first and second fingers are placed between the two eyebrows at the root of the nose. The thumb is used to close the right nostril and the third finger is used to close the left. In either technique the right hand is always used, even if you are left-handed in other tasks.
Technique 2 Stage 1 : Inhale as in Technique 1, through the left nostril. Then exhale through the right nostril.
Practice in this way ten times.
Stage 2 : Inhale through the right nostril and exhale through the left ten times.
Practice five to ten rounds.
Then continue the practice for a few more rounds making the inhalations and exhalations completely equal.
Technique 3 Combine the two stages of Technique 2. That is, inhale through the left nostril, exhale through the right, inhale through the right and exhale through the left. This is one round.
Practice five to ten rounds.

15/10/2025

DID YOU KNOW?

29/09/2025

focus on a balanced diet with plenty of fruits and vegetables, stay physically active, get 7-8 hours of sleep, manage stress, avoid smoking, and limit alcohol intake.

Address

Pune
431009

Telephone

+919604350247

Website

facebook.com

Alerts

Be the first to know and let us send you an email when The Butterfly Yoga Studio posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to The Butterfly Yoga Studio:

The Butterfly Yoga Studio