Step‑by‑Step Guide to Performing Vrikshasana for Back Relief

If you suffer from chronic back ache, the Vrikshasana sequence can be a practical home remedy. Sit on the floor in Dandasana, legs fully extended, feet together, and spine tall. Inhale, then bend the left knee, sliding the left foot's sole to rest near the right knee. Reach the right hand toward the left foot, holding the toes or the foot; if flexibility is limited, place the palm on the floor beside the leg. Plant the left hand behind you, fingers pointing away from the body, to create a stable base. As you breathe in, keep the spine elongated; on the exhale, rotate the neck and upper back toward the left, turning only as far as comfort permits. Remain in the twisted posture for a few breaths, then unwind slowly. Repeating this routine daily can increase the range of motion in the vertebral column, reduce tension in the lower back and shoulder girdle, and support a healthier digestive system by gently massaging internal organs.