These 6 yoga asanas are helpful in removing stiffness from the body, learning the method and benefits


Stiffness in the body can be common during winters. This problem is usually seen with people when they wake up in winter, but if there is stiffness in any part of your body even in summer, then it may not be a common thing but it can also be a sign of a problem. However, stiffness can occur in any part of your body like the waist, back, neck, and joints, etc. Usually, this problem occurs due to problems like Spondylitis, Rheumatoid Arthritis. Sometimes there is a sudden stiffness in your muscles apart from the normal state. This problem also occurs due to a lack of water. When the amount of water in your body decreases, there is a lot more pressure on the muscles than normal, due to which the muscles start to spasm. On the other hand, people suffering from the problem of spondylitis also start having problems of stiffness due to sitting and lying in the same position for a long time. Although there are many medicines to relieve stiffness on the market, they can only cure your stiffness for a short time. To get rid of it completely, you have to take the help of yoga.

Physicians also recommend adopting yoga and physiotherapy when there is constant stiffness in the body. At the same time, some people also do an exercise incorrectly or exercise for a long time in hot temperatures, many times this also leads to muscle stiffness. If there is such a problem in the body, do not ignore it at all. Sometimes ignoring it causes pain along with stiffness. To get relief from which you may have to resort to laser therapy, pain killers and Sekai, etc. In such a situation, why not solve this problem with the help of some yoga asanas. Let’s know about it.

If you want to explore and learn more about yoga poses, you can join a Yoga Teacher Training in Goa.

1. Bridge Pose

In this asana, you have to shape your body like a bridge, hence it is called Setubandhasana. Setubandhasana is a very good posture to remove the stiffness of your body parts. Along with this, the flexibility in the body also remains intact by doing this asana. This asana helps in expanding your lungs, chest, etc. Especially it is considered more helpful for people suffering from back pain. This asana strengthens the muscles of your back and spine, which also reduces the chances of muscle stiffness.

Method of doing:

First of all, relax and lie down on the ground. Now bring your legs near the hips. Now while breathing, slowly raise your lower back, join both hands and maintain the strength of the legs. In this position, your chest is raised and your ankles are straight.

2. Kati Chakrasana

Katichakrasana plays an important role in removing problems related to the spinal cord. It brings flexibility to your spine and energizes you. Katichakrasana mainly relieves stiffness in the back, neck, and waist. This asana not only reduces the fat formed in the body but also keeps the body light. This brings tension to your spine, which causes the stiffness to ease. By doing this exercise regularly, the old stiffness also starts fading.

Method of doing:

In this asana, the waist is folded to the right and left. For this, stand straight and keep at least a dead foot gap in your feet, keeping both the hands in the line of the shoulders, while exhaling, bend the upper part of the waist to the left. Place the right hand on the left shoulder, follow the same process on the other side.

If you are a fitness freak and want to know more about yoga poses, then you can join a 200 Hour Yoga Teacher Training in Rishikesh.

3. Plank Pose

In plank pose, you have to hold the weight of your body for a while. This asana is considered very effective for lower back pain. During this asana, the body is straight and hard as wood. It also strengthens your abdominal muscles. By doing this exercise, the stiffness around your waist, back, and neck is removed. By doing plank pose, the body remains straight and your body posture also remains correct. At the same time, the stability of the spine is also maintained.


First of all, lie down on your stomach. Now take both your feet backward and lift your body upwards with the help of hands and toes. Make and hold the body in this state for some time. Keep in mind that in this position the body should be absolutely straight.

4. Bhujangasana

Bhujangasana is considered a very effective asana to get relief from pain and stiffness. This asana is recommended by doctors to remove the stiffness of the waist and back parts. Bhujangasana is also very helpful for the purification of the lungs. By making the pose of Bhujangasana, there is a lot of stress on your back and lower back, which is a panacea in reducing stiffness. If you are suffering from back pain then practice Bhujangasana regularly.


To do this asana, first of all, lie down on your stomach and press both your hands under the chest. Now slowly lift the upper part of the waist and hold it for at least 15 to 20 seconds. Now bring the upper part down and repeat this 4 to 5 times.

5. Tree Pose

Vrikshasana is also known as Tree Pose. Vrikshasana helps in maintaining balance in your body. Along with removing the stiffness of your shoulders, this asana also reduces the pain and stiffness in the hips and knees. Along with keeping your spine straight, this asana also strengthens its flexibility. This asana also removes the stiffness of the muscles of your calves and feet.

Method of doing:

To do Vrikshasana, first of all, stand straight. To do this, stand straight and bend your right knee and place your right leg on the left knee. Now join both your hands and make a posture of Namaste. In this case, the legs should be absolutely straight. Maintain this posture for at least 20 seconds.

6. Merudandasana

Merudandasana stretches your hips and hamstrings and also helps in keeping the spine straight. It also increases the strength of the back muscles. This is a very helpful asana to reduce the stiffness of the back and the areas around the waist. It is also known as Balancing Bear Pose.

Method of doing:

To do this, keep the spine straight and sit in the posture of Dandasana. Place your hands on both feet. Now bend forward and touch the toes. Now keeping the reed bone straight, lift both the legs upwards.

If you are also troubled by the stiffness in the waist, neck, or back, then include the asanas given in this article in your daily routine. Surely these asanas will remove the problem of stiffness in your body.


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